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Today’s podcast features Bill Hartman and Chris Wicus. Bill Hartman. Bill Hartman is a physical therapist and in-demand educator with his modern approach to human mechanics and training. Chris Wicus is a health and performance professional with 15 years of experience, a former professional ultimate frisbee player, and a 2nd-degree black belt in karate. He has coached a wide variety of athletes across 17 sports and has been mentored by many top experts in the field.
Bill and Chris host the “Reconsider” podcast together and speak on various cutting-edge approaches to human movement in a way that prompts thinking on existing processes in the field, and how to move forward with current understandings of training and biomechanics.
One key link between on-field performance and weight room training is the dynamics of propulsion through the gait cycle. Bill and Chris often use the example of cutting mechanics—going into and out of a cut—which applies to sprinting, jumping, throwing, strength training, and directional changes, highlighting human movement as a series of turns, rotations, and gait phases.
Today's podcast dives into the dynamics of propulsion and the gait cycle, linking field performance with weight room training. Bill and Chris explore "into and out of the cut" mechanics as they apply to sprinting, jumping, throwing, strength training, and directional changes. They compare change of direction to acceleration and top-end speed while discussing propulsion's impact on breathing, reciprocal motion, orientation, performance, and injury prevention. This was a truly illuminating episode and one that garners numerous notes and insights.
Today’s episode is brought to you by TeamBuildr’s Gym Studio.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
00:55- Propulsion Phases Influence Cut Maneuvers in Motion
8:23- Agility, Relative Motions Training, and Links Between COD and Acceleration Ability
24:28- Late Stance Propulsion for Enhanced Velocity Performance
27:35- Optimizing Performance Through Relative Motion Training
43:42- Proper Breathing in Optimal Performance Training
56:05- Enhancing Control Through Relative Motions in Split Squat
1:04:31- Pelvic Pressure Dynamics and Squatting Depth
1:15:30- Oscillatory Impulse Split Squat Training for Athletes
1:19:03- Explore Bill's Model on UHP Platform
Quotes
(2:15) “Propulsion is moving forward through space in contact with the medium” - Bill Hartman
(9:32) “For you to move what you perceive to be straight sideways, that is actually a turn away from the ground contact” - Bill Hartman
(10:50) “Everything is a turn. And that's why one of the dirty words would be a sagittal plane. Because when we're talking about dynamic movement, we're moving on helices” - Bill Hartman
(13:50) “There's lots of time accumulated with these IR demands with like a 5 10, 5 pro agility, whatever. So that's going to prime you. My assumption would be I would see better starts and accelerations and I would see better shorter sprint performance. But like you had even mentioned intuitively, 200m maybe wouldn't be as good as I need to display ER, I need to be off the ground. That lives in the opposite place from like an agility drill” - Bill Hartman
(16:40) “The sharper the cut, the, the, the, the greater your capacity to have to slow down so you can actually, actually change directions. And so this is an acquisition of relative motion in internal rotation which could have a beneficial effect… if we were just doing say a flying 20, that's a whole different story because the amount of relative movement that you would, that would be required in that circumstance is actually less” - Bill Hartman -
Today’s podcast features David Grey. David is the founder of David Grey Rehab, where he works with clients from all walks of life. David’s specialty is assessing his clients' gait cycle in depth to develop a plan to help restore the movement or movements they struggle to perform. David has learned under many great mentors in the world of human movement, athletic development, gymnastics, Chinese martial arts, and biomechanics, and is an expansive thinker, blending many elements of human movement together in a down-to-earth way we can all resonate with.
Although there are some differences between rehabilitation and performance strength and power training for athletes, there are also a lot of similarities and connections. The more we can understand good training from both worlds, the more effective our programming and outcomes can be.
On today’s episode, David speaks on various aspects of foot training, along with both targeted and overcoming isometric adaptations. He also gets into concepts of loading and intensity in the rehab space, and what tends to be missing from many rehab programs. David covers this and much more in this practical and informative episode.
Today’s episode is brought to you by TeamBuildr’s Gym Studio.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
4:17- Sustainable Solutions for Foot Issues Through Orthotics
8:17- Gradual Conditioning for Injury Prevention
11:25- Achilles Tendinopathy Treatment Strategies and Outcomes
12:15- Consistent Methods for Sustainable Fitness Progress
24:19- Intermuscular Coordination in Rehabilitation Exercises
26:17- Optimizing Muscle Function through Inhibition Techniques
27:42- Isometric Exercises Enhancing Nervous System Coordination
29:14- Tendon Health and Safe Training Positions
38:49- Competition-Driven Intensity for Optimal Rehabilitation
50:42- Heavy Loading for Achilles Strength
59:13- Movement Improvement Through Rehab-Inspired Training Approach
Quotes
(5:59) "You need to separate out: This is for analgesic effect before my session and this is separate to that. I am doing these exercises to get stronger or to improve whatever other qualities I need." - David Grey
(7:03) "I will work a lot with how their foot moves. Not because a Pronated foot or a supinated foot is a better foot. Just because I would like, if you have joints, I would like them to be able to move and they don't have to be able to move a lot, but just to be able to move a little bit at least" - David Grey
(7:20) "Not all, but some of the best world-class sprinters that I've been lucky enough to work with have the most mushed-up feet." -David Grey
(29:14) "When you see the shake, you know something is happening." - David Grey
(38:15) "I think it's actually especially in my world, in the rehab world, people will not give you their all. They're holding back either because they're purposefully holding back or they're subconsciously holding back, but they really will not give you their all" - David Grey
(43:58) "It's intensity and competition both missing in rehab hugely. And it's a huge problem. Humongous problem." - David Grey
(44:49) "The stimulus to heal needs to be greater than whatever hurts you."
(59:39) "I just think this is good training, to be honest." - David Grey
About David Grey
David Grey is the founder of David Grey Rehab, a renowned movement and rehabilitation specialist dedicated to helping athletes and individuals overcome chronic pain, prevent injuries, and optimize performance. David has gained international recognition for h... -
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Today’s podcast features Katie St. Clair. Katie St. Clair is a seasoned strength coach, educator, and entrepreneur with over 20 years of experience in the fitness industry. She is the founder of Empowered Performance, a program and academy designed to elevate the standards of coaching through an in-depth understanding of biomechanics, anatomy, respiration, and creative thinking. Katie's work focuses on empowering other coaches and movement professionals to create transformative experiences for their clients by fostering a love of movement.
The human body is a highly intricate system, with countless ways to approach its training—whether focusing on mechanics, mental aspects, muscles, or connective tissues. Every part is interconnected, with systems and joints working harmoniously to create movement.
In today’s episode, Katie delves into training patterns centered around the feet and hips, as well as the exploratory process she uses to deepen her understanding of movement and training strategies. She highlights the significance of understanding connective tissue behavior and its foundational role in performance programs. Additionally, Katie discusses the importance of incorporating ballistic and athletic movements into programming for all types of individuals, alongside other key principles of human performance.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
3:31- A Connective Tissue-Centered Dynamic Exercise Training Approach
13:40- Optimizing Performance Through Corrective Movement Integration
22:42- The Nature of Repetitive Movements in Performance Training
27:26- Single-Leg Hinging Progression for Movement Optimization
31:13- Optimizing Glute Activation Through Hinging Techniques
44:10- Enhancing Range of Motion Through Ballistic Exercises
46:31- Reconnect with Joy Through Dynamic Movements
1:01:52- Optimizing Glute Activation with Foot Pronation
1:05:08- Enhancing Exercise Performance through Foot Coordination
1:14:53- Optimal Foot Mechanics for Exercise Performance
Quotes
(8:40) “What am I trying to do with the joint? How is that impacting the connective tissue? So what's my speed and tempo looking like when I'm doing this? How stiff is it making someone or how compliant?”
(17:40) “Today I did a squat and a bench press six sets of five reps. I mean I was done with that pretty quickly, so then the rest of the hour I can spend playing around with accessory work where I'm just exploring different concepts. I just like to have fun with my body.”
(24:00) “It's actually being creative, which is the one thing that is missing from learning, in my opinion, and that's on all scales, like children.”
(35:35) “You're not feeling your posterior chain and you're not feeling your glutes, and you're feeling your back or your SI joint. Something's going on. Yeah, you need some sort of constraint. You could be hiking your hip or arching too much through the low back, you could be too far back on your heels. Maybe you need to push into your forefoot to get things to really kick on, depending on how your center of mass is organized. So I always love getting in somebody into a hinge position that struggled with it for a long time.”
(45:11) "The ability to allow people to self organize and have that dynamic propulsive experience and yielding experience. And that's what creates a lot of change."
(1:05:31) “Sometimes if have somebody in a hinge, I might put a wedge under their first met head just to allow basically to decrease... -
Today’s podcast features Eric Guthrie, Director of Strength and Conditioning at George Washington University. Eric has over a decade of experience in sports performance, working with a wide range of sports. He currently works directly with lacrosse and gymnastics. A graduate of the University of Iowa with a degree in Health & Human Physiology, Eric was a standout punter for the Hawkeyes, where he served as a permanent team captain and even earned an opportunity with the Tampa Bay Buccaneers.
Play-based training is on the rise in athletic development, and for good reason. It is a primal and effective way to deliver, not only a high level of stimulation and salience (attention) to the session but also to create memorable and joyful experiences for the individual. The key with any tool is to understand how to use it in context, achieving a balanced and effective use.
On today’s episode, Eric digs into his keys in building movement challenges for athletes, using play for conditioning and movement qualities, and facilitating a program that continually scales into an athlete’s growing needs. He goes in-depth on how he chooses the degree of play and variability in a program, and how to build training with all parties in mind, sport coach, strength coach, and athlete. We also dig into some awesome mind, body, and environmental factors in training, conditioning, and performance. This was a practical and insightful podcast on one of the most powerful existing tools in athletic performance, the power of play.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
5:26- Athlete-led Movement Challenges for Engaging Training
13:16- Enhancing Athlete Engagement Through Play-Based Training
17:39- Novelty-Driven Movement Engagement for Athletes
23:07- Enhancing Athletes' Performance Through Movement Competency
30:33- Athlete-Led Movement Challenges Enhance Training Experience
34:24- Enhancing Athlete Development Through Playful Training
37:39- Enhancing Team Cohesion with Contact Integration
40:55- Agile Conditioning through Game-Based Fitness
49:13- Fun Fitness Games Enhancing Athletic Performance
1:04:13- Motivation Through Competitive Status Systems in Training
1:09:29- Confidence Building through Weight Room Progression
Quotes
(14:40) “That's the sneaky part of it. How can you fit that in without them really realizing it? They're probably expecting a certain thing when they come in. We're gonna lift weights, we're gonna run. Toes on the line, this certain level of discipline. Quote, unquote discipline, which I think is sometimes overdone, but sometimes you need to have that starting out. And then can you build towards the more open and free”
(17:32) "If you love it, then you'll want to come. You'll become obsessed with it and you'll come back and you'll give great effort and then the results will follow."
(36:33) "We've had those discussions as a staff too. It's like what? What is our role? Is it this one to five years of performance drive that as high as you can or is it like lifelong lessons or skills."
(39:20) “Wheelbarrow walk. You're getting way better than just holding a plank for two minutes. Getting the engagement and dynamic, you know, repetition without repetition”
(44:00) “(For a more play-based conditioning approach) We had a more veteran team so I think they had a bigger base of play, sport practice, and sport play under them. So a younger team might need more of that base building for lack of a better term... -
Today’s podcast features Derek Hansen. Derek is a renowned International Sport Performance Consultant with over 35 years of experience working with athletes across all levels and disciplines in speed, strength, and power sports. Derek started in Track and Field and continued in sports performance to work with numerous athletes in the NFL, NBA, MLS, and NHL, along with Olympic medalists. As the former Head Strength and Conditioning Coach for Simon Fraser University—NCAA's first non-U.S. member—Derek now specializes in speed development, performance planning, and return-to-competition protocols.
If we zoom out and scan decades of fitness and human performance, we see methods go in, and out of style. In our current realm of athletics, we have put speed and power outputs heavily under the microscope, while energy system development and aerobic training have been played down (along with general physical education and physical competencies in young athletes). In looking at injury rates and longevity of athletes, it’s important to take a look at where we may be pushing too far, and where gaps need to be filled.
On today’s episode, Derek covers the pendulum swing, and the importance of aerobic development, even in speed and power-seeking athletes. He also gets into the modern direction of acceleration training, as team sport training has moved into heavier resisted training protocols, relative to the past. Derek also touches on the artful side of training and coaching, mindfulness, overspeed sprint training, simplicity of programming application, and much more.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
7:56- Value of Basic Circulatory Warm-up Routines
10:24- Benefits of Incorporating Aerobic Running in Training
22:24- Jerry Rice's Holistic Endurance Training Approach
26:42- Enhancing Performance Through Mindful Nature Training
34:38- Traditional vs Digital Learning: Note-taking Strategies
44:06- Optimizing Acceleration Training with Sled Work
50:30- Sprint Mechanics for Injury Prevention and Performance
55:00- Optimizing Training Loads for Enhanced Performance
58:38- Enhancing Acceleration: Sleds and Hill Sprints
1:01:37- Optimal Hill Gradient for Athletic Conditioning
1:09:46- Optimal Resistance Levels in Sprint Training
1:15:06- Optimizing Running Speed with Relaxation Techniques
1:23:36- Achilles Injury Rates and Considerations in Modern Sport
1:28:20- Muscle Oxygenation Training for Enhanced Recovery
Quotes
(4:40) “I always try to simplify things. So one of the simplest things when I was working with Charlie Francis was he would have very complicated, complex explanations for things, but sometimes he would say, like, you know, oh, what's this person's problem? Well, they're just tight. You just need to loosen them up. That would be the end of the conversation”
(9:51) "It's kind of like the bro science has kind of taken over basic physiology and I think it's, it's kind of hurt us."
(16:00) “We're pushing speed and specificity but, but at the same time, you know, having a well-rounded, balanced program is really important, particularly for the injury prevention side”
(21:00) “I think of people like Jerry Rice and, you know, was he the fastest guy? No, but he did do a lot of longer runs and runs in the hills and stuff like that”
(32:00) “I have vinyl records because listening to a vinyl record takes more time and patience. To put the needle on the groove and all that. -
Today’s podcast features sports performance coach, Vern Gambetta, owner of Gambetta Training Systems. Vern is a globally respected leader in sports performance training, with over five decades of experience in coaching and consulting across multiple sports. Gambetta has profoundly influenced the field of athletic development, and his innovative approaches to functional movement, strength training, and sport-specific conditioning have shaped the practices of coaches, trainers, and athletes worldwide.
It's interesting to think of the idea of “nothing new under the sun”, in physical training. Vern has been through half a century of training means and methods, using methods both popular and forgotten. So often in our own training and coaching journies, we look back and think “That was a great training series, I should do that again”!
In this episode, Vern speaks on complex training (although as he mentions, he just calls it training), getting into spectrum training, and the evolution of his leg circuits. He talks about his history with isometric training, along with PNF concepts that are highly effective, but forgotten by many performance coaches. He also gets into priming and potentiation, rhythmic aspects in training, looking at training transfer through the lens of track and field, and much more in today’s episode.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
11:19- Tailored Training for Optimal Athletic Performance
16:04- Track and Field Coaching and Sports Performance Concepts
25:33- Optimal Movement Patterns for Youth Athletes
37:41- Female Athlete Success Through Multilateral Training
39:16- “Spectrum Training” for Optimal Athletic Performance
42:33- Triphasic Muscle Nature of PNF Rehabilitation and PNF Techniques
49:04- Athletic Priming with Varied Lift Combinations
53:53- Enhancing Training Circuits with Added Resistance
58:09- Rhythm-Based Velocity Training for Athletic Performance
1:00:18- Progressive Coaching: From Slow to Explosive
Quotes
"I don't call it complex training, I call it training." - Vern Gambetta"
“I just so thankful for the background in track and field, and also having competed in the decathlon at a very low level to understand how things fit together because as a coach, if I did too much in the weight room, strength training wise, I was going to compromise something else” – Vern Gambetta
"The rule of never sacrificing range of motion for resistance." - Vern Gambetta
“What I want them to be able to do is be able to make optimum shapes relative to what they have to do in their sport and strengthen the connections and that they're able to make better shapes. And that what that does is that develops a more robust athlete. And a healthy athlete” - Vern Gambetta
“I've been doing isometric using isometrics and training since I first started strength training in 1963, and it's never not been part of my programs” - Vern Gambetta
“And then there was a guy, Dr. Pat O'Shea at Oregon State, who wrote a lot about it, where basically you'd set your pins in a rack and you say if your max squat was 400 pounds, you'd put 500 pounds. And you drive it up for maybe four or five inches against the top pin, and then you'd hold it for six counts. And I did that. And, man, the lifts went sky high” - Vern Gambetta
“I do these, I call them spectrum workouts where you go from isometric to fast eccentric to eccentric, fast eccentric. There's concentric work to regular tempo to total ball... -
Today’s podcast features speed coach, Cody Bidlow. Cody is a track sprints coach, athlete, and founder of Athlete X and SprintingWorkouts.com. He has been a head track & field coach at Arcadia High School in Phoenix, AZ, and a coach at EliteU working with NFL combine prep athletes. An all-conference sprinter for Grand Canyon University, Cody has been a personal coach for professional MLB athletes, track athletes, and consults for coaches around the world.
To sprint fast takes an immense amount of effort and focus. To sprint one’s fastest in their early 30s takes a deep understanding of the training process and individual factors that account for top performance.
On today’s episode, Cody speaks on speed training in regards to his current sprinting personal bests at age 32, and how he has dialed his training in this recent year. We speak on many aspects of training on the level of intensity, essentialism, workout regulation, resisted sprinting, complex training, and much more.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
2:37- Cody’s Recent Training Gains, Along with His New Role as a Father
10:00- Using Strategic Breaks for Enhanced Performance
12:33- High-Intensity Athlete Training for Performance Improvement
19:05- Natural Approach to Sprinting Techniques
23:13- Optimizing Training Intensity on a Busy Schedule
29:53- Maximizing Intensity for Effective Workouts
32:41- Performance Optimization through Autoregulation in Training
41:18- Enhancing Performance Through Auto-Regulation Communication
55:11- Enhancing Sprint Performance Through Resisted Load Variation
1:00:29- Concurrent and Complex Training Paradigms for Sprinting Success
1:05:14- Optimal Training Methods for Narrow vs. Wide ISA Types
Quotes
(26:34) I'd rather walk away from the session knowing that I ended on my best note. I can, you know, ride the dopamine high of seeing that, you know, nice time and having a fun time out at the track and let that be the stimulus for the day rather than, oh, well, the book over here says that I need to do, you know, 350 meters and I only did 240. - Cody Bidlow
(34:10) I would say that my training is very autoregulated, but it's not to the point where I'm looking at, oh, velocity dropped by 2.5%, so that's why I'm going to shut it down, It's more, I can tell within myself that I'm getting to a point where I'm starting to get fatigued from this workout – Cody Bidlow
(38:24) Are you really going to run faster on this next one? Yes. Okay, do it. Are you going to be safe? Are you or are you going to get hurt? No, I'm not going to get hurt. Okay. Yeah, do it. - Cody Bidlow
(44:43) If you just simply ask them, like, how do you feel? They're gonna say good. Bad. You know, they're just gonna say some kind of basic thing because they may not really grasp what I mean by that question. - Cody Bidlow
(45:03) So I would try to ask questions in a way where we're getting a little bit deeper. Like, I'd maybe be specific about how do your hamstrings feel? Do you feel like you're going to be able to run as well on the next one? Or what did you feel on that rep? - Cody Bidlow
(46:32) The athletes who really want to be good, they're always going to say, yes, I'll always take another rep. The athletes who are lazier, they don't care as much, or, you know, whatever their mental mechanism is, they always. It's almost like, yeah, I'm good. Yeah, I'm done. It's not even necessarily that I want to get better. -
Today’s podcast features movement-focused strength coach Julien Pineau, founder of Strongfit. With a background in sports ranging from competitive swimming to MMA and strongman, Julien started coaching in 1993 and opened his strongman-focused gym in 2008. Known for his integration of all systems of the body, along with his eye for human movement, he’s worked with athletes across various disciplines, pursuing growth both inward and outward.
It's easy to get overly accustomed to the typical training tools we are provided with. What is now the standard of physical training on the level of barbells, dumbells, machines, and heavy linear conditioning, however, is quite different than the physical demands on a human in our native environment. In so many ways, training with a sandbag is a great equalizer, as it brings online, so many of our instinctive human systems, and reminds us of our innate function.
In today’s episode, Julien explores human instinct and body intelligence in training, covering sensory aspects (myotomes) of hands and feet, the role of anxiety/frustration, isometrics, the nervous system, the heart's intelligence, bone loading, grip strength, and more. This insightful discussion touches on essential training and performance concepts.
Today’s episode is brought to you by TeamBuildr’s Gym Studio, Athletic Development Games, and the LILA Exogen Wearable Resistance Training Sleeves.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
2:00- The story of what led Julien to sandbag training
8:00- The role of frustration in training, and its role with awkward objects and difficult situations
13:00- The role of myotomes in using one’s hand in manual labor, squeezing, and sandbag training
17:00- Anxiety found in chronic training practice, and the role of using prolonged rest and frustration to force greater focus on the given sessions
22:30- What martial arts give a generalist from a training and psychological perspective
33:40- The value of sustained movements, such as a long isometric hold, and withholding value
38:30- Defining the somatic system of the body, along with the strength of the heart
43:00- The role of the heart’s strength and function in PTSD
49:00- Dynamics of loaded carries, isometrics, sandbags, and holistic function of the body (along with myotome function)
59:00- Isolation versus compound movements on the level of myotome function
1:01:45- Grip strength, pulling and deadlifting dynamics
1:04:00- Embodied aspects of training and the body, related to the intelligence of the heart
1:07:00- The relationship of the gut biome to one’s conscious thought
1:12:00- Bone Crushing Strength: Myotomes, foot training, grip, and overall body strength
1:21:45- Managing balance in the sympathetic and parasympathetic branches of the nervous system
Quotes
7:10 "All the strong men back there were wrestlers; back then it was seen as the best way to get strong. It was less 1-rep max, more being able to move with stuff”
8:50 “I think anxiety is a chronic version of frustration”
12:55 “Frustration is created by your environment; you can change your envionrment or you can deal with it”
13:30: “A 200lb sandbag and a 200lb barbell are not the same thing”
17:25 “A lot of time is just ego lifting, they turn anything that is acute into a chronic state; you will notice those people that train 6 times a week, they are on the anxious side because they are turning everything into a chronic state”
18:20 “Anxious people go to Crossift more”
27:45 “If we take frustration and try to lower it, -
Today’s podcast features coach and educator, Jamie Smith. Jamie is the owner of Melbourne Strength Culture and has over a decade working in high-performance training. He has a variety of experiences in high-level strength and conditioning in both Australia and the United States and is heavily involved in the development and education for strength coaches. Jamie has a deep understanding of current biomechanical models and training frameworks, along with integration of “Bio Psycho Social” concepts for a complete training experience.
Most methods focus on frameworks, technical models, sets, reps, and percentages. However, there’s little emphasis on the athlete’s subjective experience, which influences their results, learning, and enjoyment.
In this episode, Jamie discusses building awareness and encouraging movement exploration to enhance athleticism. He emphasizes giving athletes ownership of their bodies and expands on the “bottom-up” training concepts from his last appearance, including the key “dials” of athlete experience. The show wraps up with his critique of conventional ideas of stability in athletic movement. This episode offers deep insights into human performance.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
10:37- Awareness Development for Clients and Athletes
19:13- Individualized Approach to Training Progression and Optimization
24:58- Enhancing Athlete Experience through Self-Awareness Training
32:05- Key “Dials” of Training That Modulate Athlete Experience
51:11- Load Management for Injury Prevention and Performance
54:35- Enhancing Training Through Movement Exploration and Sensory Engagement
1:15:30- Reevaluating The Concept of “Stability” in Strength Training and Human Performance
1:32:24- Evolution of Movement Strategies through Tensegrity
Quotes
"There is no optimized weight selection, rep range, set prescription, total amount of jumps. Like any of these objective things are just ways that we as coaches have tried to create a structure that we feel confident that we're doing the right job in and moving in the right direction." Jamie Smith
"Everybody argues about the external load, everybody argues about how much volume, everybody argues about proximity to failure... However, once you actually deal with an athlete, it's the individual response to the training that actually matters and you have to be reactive to the individual response which is the psychological impact as well." - Jamie Smith
“Just get them with the bar, put the bar on their chest and just move. Feel their scaps. Feel. All right, well, hang on. Maybe tuck the elbow, Change your head position, change your rib cage position."
“All of a sudden they'll find a position. It's like, oh, I feel strong there. And that thing's gone. All right, let's do some reps there. Can you hold that shape? Can you feel that shape? Yeah, I can do it. And then all of a sudden it just becomes like a better painting of how they're moving rather than the coach coming in and just being like, your shoulder hurts because of X, Y and Z and you're missing this” - Jamie Smith
“So, like, those explorations are huge. Go to the position you want to explore and just play around with stuff. Play around with foot pressure, shin position, hip position, pelvis, rib cage, whatever the exercise is.” - Jamie Smith
“You start very isolated, you start quite a little slower, maybe on the ground and feeling certain things and then start to build them up and add speed, -
Today’s podcast features Chris Kelly, the owner of Fitness Rehab and The Musical Athlete. He has extensive education in biomechanics and human performance systems. Chris balances health and performance while teaching clients to understand their bodies and manage movement efficiently. As a teacher, he has trained hundreds of professionals in topics like breathing mechanics, movement assessment, and exercise application.
Many training conversations relate to what happens from the ground upwards, but not often do we discuss what occurs from the head, downwards in athletic movement. What happens at the level of the head, is also a mirror for what is happening in the chest, and hips, so knowing this area helps paint a greater picture of the total athlete.
On today’s podcast, Chris covers aspects of airway, head, and neck as they pertain to sprinting and human movement, along with compensatory strategies that can power movement under conditions of fatigue. He also talks about the nature of reciprocal movement in force absorption, oscillatory training principles, and air-pressure-based principles of movement and performance. This show offers a unique and helpful lens by which to greater understand the big picture of athleticism and training methodology.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
2:40- Quincy Hall Movement Profile En Route to 400m Gold
17:37- Facial Tension's Influence on Movement Optimization
19:35- The Nature of Reciprocal Motions and “Delay Strategies” in Athletic Movement
31:24- Enhancing Athlete Performance through Motor Control Training
44:24- Interconnectedness of Fatigue and Top-Down Effects on Performance Outcomes
46:42- Facial Tension's Influence on Athletic Performance
51:16- Enhancing Performance Through Airway Control and Vocal Techniques
1:17:43- Rhythmic Training Techniques
1:22:44- Exploration of Air Pressure and Tonality for Athletic Movements
Quotes
(11:18) “So pelvis is going to start to face the ground. Thorax is going to start to face the ground. And in the case of a narrow, like a Quincy Hall or something like that, you also see maybe a suboccipital strategy where the head goes forward and you start to get a cranium that actually starts to face the ground as well”
(19:25) “When we have a calcaneus that hits the ground and begins to evert before the whole foot dumps in, that creates a slight delay that allows for the propagation of energy through a distribution of energy through more, you know, through more joint systems”
(21:03) "When I talk about delay strategies, I want to see that I can delay the absorption of energy. So, number one, I can do it at all and I can control what's happening to me. And number two, I can then utilize that energy in a way that is going to be purposeful and a skilled task as opposed to just having to refrigerator turn my whole body." - Chris Kelly
(22:00) “(Messi) has very good control and It's very easy for him to, you know, to move in that way and maintain relative motions, whereas, like, you know, somebody that's a force producer like me or, you know, heavy weightlifter or something… I'm a fullback. Like, I'm going to knock you over. I'm going to outrun you”
(37:00) “We were talking about things that were more expansive in nature, like finding a heel or reaching, this is training more yielding properties of the connective tissue versus your Weck deadlift or your, you know, your activities where maybe your heel is off the ground or something. -
Today’s podcast features Seth Lintz. Seth (“Pitching Doctor”) is a pitching and athletic performance coach. He was a second-round pick in the 2008 MLB draft, carrying a maximal fastball speed of 104mph. Seth has trained over a dozen individuals to break the 100mph barrier, using a progressive training system that prioritizes neuro-muscular efficiency, human psychology/brain-science, and intuitive motor learning concepts.
To understand the fullness of our potential in any athletic discipline, we need to know not only our primary skill but also similar movements that can teach us more about that skill (outward) and the inner layers of our body and mind that dictate our movement quality and potential (inward). Seth fuses both of these in his approach.
On today’s podcast, Seth covers his recent work with sprinting, locomotion, and postural balance, and how it fits in with training pitching velocity. We also get into a variety of special strength-oriented movements for sprinting and related throwing aspects, and cover layers of both environmental and internal factors that drive athletic movement to its highest potential.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
5:37- Links Between Sprint Speed and Throwing Velocity
8:34- Efficient Movement Patterns in Athletic Development
14:07- The Role of Intramuscular Coordination in Movement
21:27- Explosive Sprint Training with Squat March Lunge
31:23- Optimizing Sprint Mechanics Through a 45-Degree Start
41:50- Emotional and Physical Integration for Optimal Performance
44:35- Brain Coherence Through Meditative Breathing Technique
54:03- Work Capacity Development for Enhanced Performance
Quotes
(6:26) “I noticed that as individuals, gait improved, and really, first through myself, as gait improved, and I learned how with a sedentary posture, really, and one where individuals lack the ability to integrate their non dominant side fully, those postural tendencies that result are the same things that I started to see individuals really struggling with when it came to correcting things mechanically within the throw”
(8:45) “It's really the intramuscular coordination aspect of it all, that the right parts of the body are working and communicating with other parts of the body in an efficient manner, and that you're not getting a bunch of interference whenever you're trying to throw the ball or walk or sprint or whatever”
(14:50) “We can reconstruct that just simply by giving the athletes taking something away and then adding it back in and allowing them to feel the sensation of more power. Because when we experience less resistance and we experience less friction or interference or inefficiency within a movement, we immediately are going to gravitate toward it, because it does feel better for things to be more powerful and for us to put more intent into that movement”
(19:20) "If you're doing altitude, drops, and lunge from any kind of height, the amount of force that you're absorbing upon landing far exceeds the amount of force that you're absorbing whenever you're taking a stride”- Seth Lintz
(34:17) "It's all rhythms. It's just increasingly complex rhythms, the same way you would experience in music or anything else and dance." - Joel Smith
(37:25) “And a five minute isometric lunge. Yeah. You got all your motor units turned on, trust me”
(41:55) “Ordinarily the stimulus should create an emotion that recruits an adrenal response and the neurotransmitters necessary wit... -
Today’s podcast features Brady Volmering. Brady is the owner of DAC Performance and Health. He is continually evolving and refining core concepts of athletic development and walks the talk in his personal body transformation and practice. Brady leverages bio-psycho-social principles and intentions in his process of helping athletes become the best they can be. He has been a multi-time guest on this podcast.
Exercise and physical training are usually discussed from the perspective of physiological changes. Rarely are the mental/emotional and learning aspects brought into the equation. On today’s podcast, Brady discusses a variety of speed and strength training means, and how he looks to program them, not only on a level of physiological adaptation but on a level of intention and total stimulation to the athlete.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
To learn more about the Sprint Acceleration Essentials or Elastic Essentials courses, head to justflysports.thinkific.com
View more podcast episodes at the podcast homepage.
Main Points
2:43- Origins and Benefits of Brady’s Impulse Training Methods
7:52- Creativity and Intensity Through Minimal Equipment Utilization
12:39- Shortened Time Windows and Training Intention
15:00- Descriptions and Intentions for Programming Athletic Movements and Exercises
26:18- Holistic Training Approach for Optimal Athletic Growth
32:54- Training Approach for Athletes Based on Superpowers
38:44- Jumping Games vs. Conventional Plyometrics
48:06- Simplifying Training to Limit Decision-Making and Focus Adaptation
52:55- Adductor Holds for a Comprehensive Isometric Training Approach
1:00:34- Moving Beyond “Canned” Arm Care Prescriptions
1:05:15- Advice Brady Would Give to His Younger Self
Quotes
17:00 “If you have something, set something up that you can tackle it, right? You tackle it. You immediately get up into like a ten to 20 yard sprint. If you don't have something that you can tackle, like dive on the ground aggressively, just kind of work with what you have within your environment. But the overall goal is that we want you to feel, feel like you can aggressively tackle, hit something, get up and take that into the sprint, right? And so I'll use those words to describe this is what we're trying to get out of it. Like, you want to feel aggressive hitting something and then getting up and taking off into a sprint” - Brady Volmering
21:40 “I want to be able to stimulate someone maximally, like, for them to be able to take and direct every single ounce of their being into something without worrying about anything other than doing that. And with the weight, sometimes you have to worry about failing an impulse. You don't” - Brady Volmering
22:20 “What do you want your body to feel like? What do you want to get out of this? And so it helps them to. It helps them to start to fully invest, because when I talk about full investment, it's like, there it is” - Brady Volmering
26:08 “And full disclosure, like, I enjoy three sets of ten sometimes” - Brady Volmering
27:10 "Every new thing now that I come across, I'm just looking at, as, like, I myself need to take this thing to its absolute and extreme level, right, whatever that means, so that I know the impact and the benefit that I can get from it." - Brady Volmering
27:50 “Three by ten tool that I can use with other people. Setting up 20 minutes for someone to go explore. It's a tool that I can use. Impulses still fail tool that I can use. Impulses for three sets of 100. Tool that I can. -
Today’s podcast features Flynn Disney. Flynn is a parkour athlete and human performance coach known for integrating mind, body, and environment in movement training. Flynn combines his history as an athlete with an intensive study of human psychology and experience training animals to provide a unique and insightful perspective on training.
All too often, training is thought of on the level of machine-like qualities. Sets, reps, drills, and coaching cues. Rarely do we consider those processes by which children and animals learn, or how the consideration of the total human can change the process by which we coach. Much of this also involves looking at what makes animals and humans both similar and unique, in their movement strength, and abilities.
On today’s show, Flynn digs into the key differences between animals and humans from a perspective of reflexes and internal wiring, the role of reflexes in training, and examples in plyometric, running, and dynamic “spinal-engine” activities (and the value of “the worm” breakdance move, from an athletic perspective). He talks about the role of attentional networks, and training implications, the impact of risk on our reflex loops in training, and more.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
9:00- Key differences between human and animal movement, particularly on the level of reflexes
18:00- Attentional aspects of the brain and training implications
24:00- The power of subconscious processes and the relaxation/reflex action in humans
30:00- Playing with varying frequencies in running and sprinting situations
35:00- “The Hero’s Journey” of Coaching
50:00- The role and interplace of “Fixed” versus “Exploratory” aspects of training
59:00- Visual tracking and athletic human movements
1:10:00- Risk and reflex arcs in training
Quotes
“Animal movement is much more constrained by reflexes than human movement; if you take a rabbit and extend their back legs, their front leg will reflexively flex”
“We (humans) have many more movement options (than animals)”
“Taking small moments of rest (between main sets) is so profound that is so easy to implement; it seems to integrate learning at a deeper level, this cooling down process allowing new neural connections to form”
“If you run with a more frequent step, instead of bounds or strides, it’s such a different quality”
“We’re generally less happy when we are in (Default Mode Network) that state, we are more happy when we are task oriented, or sensory oriented”
“When a reflex is terminated, it’s very satisfying; when you move away from it, it feels dis-satisfying”
“If I experience something that is possible, but not completely unimaginable, I will get a surge of energy”
About Flynn Disney
Flynn Disney is a professional parkour athlete and coach, known for his innovative approach to movement and skill development. Based in London, his mastery of parkour fundamentals, coupled with a deep understanding of biomechanics, has made him a sought-after coach in the movement training community.
As a coach, Flynn emphasizes an approach the integrates mind and body, helping athletes of all levels break through physical and psychological barriers. Flynn also contributes to the sport through workshops and content that promote parkour as a tool for developing adaptable and well-rounded athletes. -
Today’s podcast features Bill Hartman and Chris Wicus. Bill Hartman is a physical therapist and in-demand educator with his modern approach to human mechanics and training. Bill has been an influential figure to many guests on this podcast, as well as my own views on training. Chris Wicus is a health and performance professional with 15 years of experience, a former professional ultimate frisbee player, and a 2nd degree black belt in karate. He has coached a wide variety of athletes across 17 sports and has been mentored by many top experts in the field.
Bill and Chris host the “Reconsider” podcast together and speak on various cutting-edge approaches to human movement in a way that prompts thinking on existing processes in the field, and how to move forward with current understandings of training and biomechanics.
So often in physical training, athletes are told to master the basics of “Squat, Hinge, Push, Pull, Etc.”, but unfortunately, within this framework, there is little to no consideration of how various body types have the capacity to carry out those lifts, and what impact intensifying those movements will have on indivdiuals.
On today’s show, Bill and Chris speak to the nature of the big lifts (squat, bench, deadlift), and how both “Narrow” and “Wide” ISA athletes (elastic and muscular) will be able to process those movements. We talk about the helical nature of our human design, and how it impacts movement preferences. We also discuss specific strength strategies for athletes who are more narrow and wide, and how to better tailor one’s overall strength program to one’s athletic needs.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
6:49- Optimizing Fitness Training for Personal Strengths
13:20- Structural Archetypes: Impact on Athletic Performance
20:32- Helical Influence on Exercise Selection
21:17- Helical Design Influence on Exercise Selection
23:32- Optimal Deadlifting Structure for Performance Success
27:06- Optimizing Performance Through Helical Angles
30:30- Optimizing Force Production for Athletic Performance
31:42- Enhanced Performance Through Strong Grip Training
48:52- Structural Bias Optimization for Deadlift Stance
1:07:54- Optimizing Squat Training for Structural Archetypes
1:12:42- Optimizing Squat Variations for Body Structure
1:18:28- Tailoring Exercises to Individual Constraints for Performance
1:20:14- Archetype-Based Training Support Network and Resources
Quotes
"The more I lifted in the gym, the worse I felt. So then I start just running more. And by the end of my athletic career was just mostly sprinting and running and not so much of, like, the slow grindy stuff." – Chris Wicus
"You look at the difference between 100 meters sprinter, an 800 meters runner, and then a 5K runner, and you're going to see this progressive difference in body type – Bill Hartman
“At all measures of scale in a human, all levels of scale. So down to your DNA. So DNA is structured helically. A collagen fiber is structured helically. All of your joints move on helical pathways. So we are helically designed” - Bill Hartman
“And so it's not, that narrows can't do deadlifts, but we're going to make modifications that are going to make it more ideal” - Bill Hartman
"Too much force production because of the way that we produce force takes away something else that I needed." - Bill Hartman
“The best, the most athletic I ever got, I had, like, a 38 inch vertical at one point, -
Today’s podcast highlights coach, author, and educator Dan John. A best-selling author in strength training and fitness, including works such as “Never Let Go”, “Mass Made Simple”, and “Easy Strength Omni-Book.” Dan excels at transforming complex concepts into practical insights and has been a frequent guest on the show. He is one of my most significant influences in how I approach coaching and training. As I move forward in my coaching and training journey, I increasingly appreciate Dan’s methods and wisdom in deeper and more impactful ways.
If you want to excel at athletics, then you can never, ever, get too far from the actual day-to-day and week-to-week process of training that unfolds over time.
On today’s episode, Dan talks about navigating the peaks and valleys of performance along with managing daily training and competitive expectations. He also touched on the importance of athlete autonomy, and “figuring it out”, and trends in sports training. Ultimately, Dan speaks to the heart of that consistent, long-haul process by which champions are made, which is the core message of today’s episode. Dan is a legend, and it’s always fantastic to have him on the show.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
4:09- Exploring Diverse Fitness Trends
11:42- Efficient Power Curl: Simple Strength Training Boost
18:50- Enhancing Grip Strength with Sandbag Cleans
23:41- Navigating Progress Peaks in Strength Training
25:45- Unexpected Strength Breakthroughs in Weightlifting Journey
30:21- Five Sets of Five
33:47- Navigating Peaks and Valleys in Training
40:28- Navigating Ups and Downs in Training Journeys
43:24- Transition from Functional Movements to Bodybuilding
47:54- Foundational Principles for Enhanced Athletic Performance
51:03- Evolution of Training Methods in Athlete Development
Quotes
(00:16:47) "I think the overhead squat and the power curl are probably two of the best discus throwing exercises there are. Power curl, I can teach you in seconds." - Dan John
(00:20:34) "One of the problems, at least in my world, is that we often think that, you know, if a leads to b and b leads to c, then, well, let's drop b and just go a to c. And it doesn't always happen. Sometimes when you're trying to accomplish something, you still have to stick with all the steps in the system." - Dan John
(00:27:46) "George Sheehan in his run, in one of his books, Doctor Sheehan on Running, I think it is. You know, he talks about how athletes live in the pure present. We have no past, we have no future. They're like. And he equates poets, artists, children and the elderly. They all live in the pure present. There is no, there's no yesterday, there's no tomorrow." - Dan John
(00:32:57) "Those workouts that are the, you just get in, you do your sets and reps, you walk out the door, you salute yourself for that effort. I actually think those are the ones that make champions." - Dan John
01:00:45 “One of the things a lot of athletes start to do is they turn off. Because if I give you everything, then I'm your wizard, I'm your Gandalf, your Merlin, I'm your Moses, I'm your prophet, I'm the answer to all your questions. But what makes an athlete great is when they go, what made Dick Fosberry great in the high jump? What made him great? Well, he thought for himself to the point that his coach at Oregon State, Frank Morris, did everything he could to stop Fosbury from drinking, from jumping that way. And then later, of course, -
Today’s episode features Lee Taft, a leading expert in sport speed development. Lee has accumulated wisdom, not just in sports performance, but also in physical education, and sport coaching. Lee has been a multi-time guest on the podcast and is a regular consultant and mentor to many professionals in the field.
We regularly consider building speed and athletic movement on the individual level, but there is often a gap when it comes to determining how to use that speed in context of other players, decision-making capabilities, and in the game itself. Lee is not only a leader in building individual speed components, but he also zooms out to engage athletes on those levels of basketball skill through his sport coaching expertise.
In today’s episode, Lee emphasizes the importance of speed and movement for team coordination, focusing on burst training, fast breaks, and press situations. He gets into partner competitions and multiplane movement drills while honing decision-making exercises to improve overall performance. He also discusses creating environments that encourage aggressive play and empowering athletes to take risks with the removal of external judgment. Finally, we cover practical tools like sprint workouts, partner drills, and resistance bands to help build athletic skills and confidence.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
1:45- "Enhancing Basketball Team Coordination through Speed"
15:27- Game Simulation Speed Conditioning for Basketball Players
21:35- Conceptual Training Method for Effective Coaching
23:58- Dynamic Speed Training Through Competitive Drills
26:10- Competitive Backpedaling and Shuffling Drills Strategy
32:59- Dynamic Sports Training: Speed and Decision Skills
39:03- Embracing Risk-Taking Mindset in Sports
43:36- Fostering Athlete Development Through Judgment-Free Practice
48:15- Enhancing Sports Performance Through Resistance Bands
50:03- Enhancing Agility Skills with Band Variation
1:00:28- Band-based Skill Development for Athletes
Quotes
(00:04:17) "We got to play as, kind of one brain, and it's the idea of, can we see something together? Do we see what's going on together? And now, once we start moving, can we move on a string, and we all move together?" - Taft"
(24:30) “The partner closest to the basket does a hip turn and sprints past the person at the foul line. The person at the foul line immediately starts backpedaling as fast as they can, as far as they can, until they get past. So we compete players against players, and the goal is to see who can get the furthest backpedal. And I try to partner them up with even speeds or as close as I can, and then we'll do the same thing with a shuffle” -Lee Taft
(00:29:58) "You get two minutes to figure it out in a game. You'll know who you're guarding. Can you dominate them physically or is it even, or are they going to physically dominate you? Either way, you got to make a decision to make your adjustment." -Lee Taft"
(34:34) “We have all these words for speed, right? In track and field, we eliminate a lot of those words because the goal is to reach your maximal speed for that event and try to finish first or the best time you can get. But in basketball, soccer, these other sports, now, the words like change of pace, directional speed, or angular speed starts to enter into the conversation” -Lee Taft
(00:40:15) “when you're holding back and just getting rid of the ball because you don't want to make a mistake, now, -
This week’s podcast features Dr. Pat Davidson, an independent trainer and educator based in NYC. Pat is the creator of the "Rethinking the Big Patterns" lecture series, a former college professor, and one of the most insightful coaches in fitness and human performance. With a diverse athletic background that includes strongman competitions, mixed martial arts, and various forms of weightlifting, Pat brings a wealth of experience to the table. He has been a guest on several previous episodes of this series.
We live in a world of total information overload. We are continually given “10 drills” and “3 tips” but without a greater framework of understanding the complex system of the human body. Training in the modern age can be seen, in a way, as a swamp of methods, as well as lots of noise with various attention-grabbing headlines and social media posts. Having the principles and framework for what is important and how it fits into one’s worldview or training model is a shining light through that swamp, and it is one we must develop as we grow in our coaching and movement journeys.
Today’s podcast with Pat digs into the story of training and motivation. We discuss the hero’s journey in training and cover decision-making, learning, and mastery in coaching. We then discuss the model by which Pat has evolved to understand the complexity of the body in motion. This episode finishes with a great continuing discussion on the principle of “ground” in athletic movement at development at the end of the episode. Pat is a deep thinker, and you always walk away with concepts to help you evolve your own process on a more profound level.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Timestamps and Main Points
6:03- Dopamine's Role in Motivating Physical Activity
9:30- The Integration of Knowledge for Personal Growth
11:51- Mastering the Hero's Journey in Storytelling
14:50- Narrative Influence in Coaching Dynamics
22:35- Ego's Influence on Coaching Effectiveness
31:22- Movement Enhancement Through Strategic Coaching Adjustments
41:05- Muscle and Skeletal Characteristics in Exercise Selection
45:18- Optimizing Movement Efficiency Through Individual Constraints
59:55- Adaptation of Athletes to Environmental Constraints
1:12:00- Ground Continuum Categorization for Optimal Performance
1:17:05- Pendulum Squat for Muscle Imbalances
1:23:49- Graceful Resilience: Lessons from Martial Arts
1:29:27- Emphasizing Perseverance and Composure for Success
Quotes
“I think that Rocky four was my first exposure to, like, a training movie, like anything, actually. The karate kid when I was five was the first one. And I love that. I was obsessed, and that movie got me into karate, and I did that for years. And all I'm saying is, like, the stories from that period probably are the reason that I got into this in the first place and, like, created this drive that keeps me going”
"The story always comes first. That's always the first and most important piece of it all." - Joel Smith
“Having kids is actually pretty helpful on that because you're like, why is this so boring and taking so long? And I'm like, okay, like, thank you actually for that feedback. Now I know I was just talking and it was just me blowing hot air at a certain point”
"When you finally work with the person that is actually truly knowledgeable in an area, boom. They have the simple right fix that quickly captures the idea and lets you do it in a much better way… They'll go in, -
This week’s podcast is with Ken Clark and Cory Walts. Dr. Ken Clark is an Associate Professor of Kinesiology at West Chester University, specializing in the mechanical factors of athletic performance and injury prevention. With over a decade of hands-on coaching experience across various levels, Ken also teaches Biomechanics, Kinetic Anatomy, and Motor Learning. Cory Walts is the Director of Strength & Conditioning at the University of Pennsylvania, where he has led successful sports performance programs since 2019. A finalist for the NSCA College Strength and Conditioning Coach of the Year Award, he is highly certified and experienced in the field.
Speed training, for team sports in particular, is an evolving method, specifically in how athletes are profiled and bucketed into training needs. There are more and less complex ways to do this. With the increased emergence and leaning into technology-assisted models, starting with a basic understanding of speed development principles across groups is essential.
On today’s podcast, Cory and Ken discuss speed training for team sports in light of "low-tech" solutions and simple bucketing systems. We discuss critical differences between team sports and track and field athletes and the appropriate expectations for technical models. Ken and Cory discuss various speed training methods, including mini-hurdles, resisted sprint variations, stride frequency variations, environmental training considerations, and more. This was a great, practical show on developing methods in sprint development.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
To learn more about the Sprint Acceleration Essentials or Elastic Essentials courses, head to justflysports.thinkific.com
View more podcast episodes at the podcast homepage.
Main Points
11:32- Optimizing Speed Training for Team Sport Athletes
17:40- Gamified Speed Training for Athletic Motivation
22:05- Tailored Training through Sprint Profiling Analysis
24:02- Optimizing Performance through Lumbo Pelvic Control
35:37- Dynamic Resistance Training with Bullet Belts
53:37- Enhancing Athletic Performance with Wearable Resistance
54:37- Angular Velocity Enhancement Through Flex Leg Training
56:41- Movement Variation for Optimal Running Mechanics
1:01:00- Balancing Intervention for Effective Coaching Results
Quotes
(12:00) “So the slow track and field athletes were still kind of like, you know, pretty front side, pretty short contact times and contact lengths, etcetera. But the team sport guys were not. They had longer contact times, longer contact lengths, like less, you know, more backside thigh, less frontside thigh mechanics. And so kind of the really cool thing that emerged from this data set was like, hey, our fast team sport guys can hit really fast top speeds as fast as some of the slower track guys, but with a different strategy. And frankly, a strategy that makes sense from a team sport standpoint” Ken Clark
22:25: “We just looked at relative to the others, the first zero to ten versus the 30 to 40, and then we bucketed them, and we had an acceleration group that needed to work on acceleration. We had a top speed that needed to work on that, and we had a balanced. So if you just think of a bell curve, majority of the team was in this balanced, and then the certain amount was in the other two” Cory Walts
40:00: “We're not going to be able to set up like individualized sled loads, which I think is great, but, you know, just was not, and I've done it with other teams, Corey and I both have, -
This week’s podcast is with David Durand. David is a coach and author of "B.E.T. On It: A Psychological Approach to Coaching Gen Z and Beyond." He combines his expertise in coaching, strength and conditioning, and psychology to help athletes achieve their full potential. Through his company, Real Development LLC, he provides insights that address athletes' physical, mental, and personal growth, mainly focusing on the challenges faced by Gen Z. David advocates for a holistic approach that emphasizes the nervous system's role in enhancing performance and mental well-being.
As technology and social media have facilitated a drastic change in the world, along with the prevalence of mental health issues, coaching athletes in Generation Z (currently ages 11-26, or under age 27 for current coaches in most situations) demands that we understand how stress impacts the training process.
On today’s podcast, David speaks on aspects of the nervous system in light of modern life and technology and how we can use ideas based on Polyvagal Theory to help athletes have a training experience that gives them maximal benefit in their athletic journey. David’s concepts are a must-understand for those who work with young athletes, but the same concepts resonate with humans of all ages. In this show, David specifically covers how breathing, vision, and touch can drive beneficial responses from the body to the brain, providing mental and emotional benefits to the athlete.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
1:47- Holistic Approach to Athletic Performance Enhancement
5:58- The Impact of Social Media on Generation Z's Mental Health
10:02- Optimal Performance through Autonomic Nervous System Balancing
14:41- Behavioral Indicators of Athlete's Action Mode
17:07- Athlete Well-Being: Social Media Stress Impact
21:45- Nurturing Growth Mindsets Through Positive Training
25:57- Nurturing Intrinsic Motivation in Sports Coaching
32:58- Impact of Everyday Gamification on Generations
36:47- Balancing Data Insights with Present-Moment Engagement
46:02- Enhancing Performance Through the Bet Method
1:01:43- Enhancing Sports Performance Through Vision Engagement
1:13:38- Enhancing Team Performance Through Physical Interactions
1:16:14- Team Bonding Through Physical Gestures in Sports
Quotes
(15:17) "In action mode, I typically look for an athlete. You know, if it's before a competition, it's pretty easy to see it sometimes. Maybe their eyes are kind of darting around all over. Maybe they're looking into the stands a lot. They're kind of feeling a little tense or jittery"
(25:57) "Sometimes, however, when that becomes like your tactic day in and day out where you're trying to motivate by yelling or fear-based tactics, It's like putting gasoline on a fire. You may get a big blow up, which is probably why coaches do, but again and again because they feel like it gets a rise out of players and helps. But at the end of the day, it's not sustainable and that fire is going to burn out."
(33:35) “When I talk about gamification, I'm not talking about games like basketball and football and not talking about competitions and track and field more. So just like how our modern culture with social media and just media in general has really latched on to gamification because, you know, humans are the product.”
(47:15) "If you extend your exhale longer than your inhale, you're engaging the brake, you're accessing the parasympathetic, -
This week’s guest is Rick Franzblau, Assistant AD for Olympic Sports Performance at Clemson University. Rick has a tremendous understanding of athletic movement, both from the technology and biomechanical aspects of the human movement equation. He has worked with a wide variety of sports and athletic movement patterns and has a unique understanding of the specific demands sport requires.
Sport performance has been anchored in strength training via barbells or dumbells since its inception. The addition of needed muscle mass, power production, and slow-speed injury resiliency is a key aspect of improved performance. At the same time, each added modality to the sport movement equation has a trade-off to it. Where heavy squats, presses, and deadlifts improve one’s general force production capabilities, they have the trade-off of various skeletal restrictions and compensations that may not be in an athlete’s best interest at some point.
On the show today, Rick speaks on biomechanical concepts, such as skeletal compression, orientation, reciprocal motion, and pressure dynamics, and how they relate to what he sees in their on-field performance. He then goes into training concepts related to squatting, Olympic lifting, waterbag training, and more, and how strength means can become an ideal fit for an athlete’s structure and needs in their sport movement mechanics.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games.
Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com
TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com
View more podcast episodes at the podcast homepage.
Main Points
4:35- Sport-Specific Structural Attributes in Athletes
11:03- Tailoring Sprint Variations for Optimal Performance
20:16- Enhancing Athletic Performance through Internal Rotation
24:39- Optimizing Athletic Performance through Body Mechanics
38:05- Enhancing Athlete Performance with Water Resistance
48:44- Enhancing Performance Through Relative Motion Training
57:47- Anterior Pelvic Orientation Impact on Athletes
1:03:16- Pelvic Pressure and Box Squat Performance
1:06:54- Late Bias Development in Single Leg Position
1:13:57- Targeting Weaknesses for Effective Strength Training
1:16:18- Pelvic Pressurization for Enhanced Weightlifting Performance
1:17:26- Seated Squat Jump for Targeted Strength
Quotes
(8:50) "There are no solutions. There are only trade offs."(Bill Hartman) - Rick Franzblau
(19:31) "It's just understanding, like, there can be more low-hanging fruit in terms of trying to achieve a shape that will help you either with power production or distributing load a little bit more evenly." - Rick Franzblau
(33:56) "That is something to be careful of, too. Is like, oftentimes people look at the example of the best in the world and the adaptations that they developed, but the other million people that try to do it that way, they broke along the way in the process." - Rick Franzblau
(38:24) "Player development is not matching the hardware with the software." - Rick Franzblau
(52:38) "Everything is just kind of dumping forward because of the shapes that they've created." - Rick Franzblau
(1:00:39) “So because they're not going to have the ability to descend that anterior (pelvic) outlet. So you work foam, rolling techniques, stuff like that, to reduce some of the areas of the muscle, the muscles that are holding the anterior orientation. If it's bow legged representation, you may have to, you know, be very specific of that in terms of undoing some of the muscle tensions and all that. But then eventually you may be working to like a. A really high box squat at first. - Visa fler
