Physical Preparation Podcast Archives - Robertson Training Systems

Justin Moore on His 5 Buckets for Building Robust and Adaptable Athletes

Apr 18, 2025

Justin Moore, Director of Performance at BOLT Fitness, shares his expertise on building robust athletes through innovative training. He emphasizes the critical role of the weight room in developing speed and power without over-relying on corrective exercises. Moore discusses his 5 key training buckets that focus on individual athlete needs, the importance of integrating more movement days into programs, and the unique approach to biomechanics that minimizes injury. Plus, he shares insights from his journey and experiences training various athletes.

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ANECDOTE

Injury Sparked Coaching Passion

Justin Moore tore his ACL three times in college but used weight training to rehab and excel in football.
His rehab sparked a passion for helping athletes avoid similar pitfalls through training.

INSIGHT

Five Buckets of Athletic Development

Developing a robust, adaptable athlete requires filling five key buckets: position, force production, motor control, perceptual motor capabilities, and capacity.
Each bucket represents essential elements for complex athletic performance and injury resilience.

ADVICE

Balance Movement Quality and Training

Prioritize coaching stable attractor movement elements over chasing perfect movement.
Intervene only if movement restricts pain, performance, or recovery, then use load position, power work, cueing, and constraints smartly.

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What role should the weight room play in building FASTER athletes?

How do you develop a program that’s built on sound biomechanical principles, without falling into the trap of doing corrective exercises for an entire hour?

And why should you consider adding more “movement days” into your program?

Well if any of those questions peak your interest, you’re going to love this episode with Justin Moore!

Justin is the Director of Performance and head of the Sports Performance Program at BOLT Fitness in Chester, NJ. He’s worked with athletes of all ages and abilities, from eight-years-old to professional football players in the National Football League (NFL) and Olympic-level Ice Skaters and Ice Dancers.

Justin specializes in improving speed, power and sprinting mechanics in athletes while incorporating complex biomechanical principles that optimize performance, movement capabilities, and minimize injury risk.

And in this show we’re going to take a deep dive into his unique approach to training!

The weight-room is absolutely a means to an end. We have to remember that force production is a key bucket, and mass-specific force production is crucial.

– Justin Moore

This Week on the Physical Prep Podcast:

Justin’s background, career arc, and how injuries have impacted him as a coach.
The 5 Key Buckets that Justin is always trying to fill with his athletes.
Why there’s no such thing as “perfect movement,” and each athlete will have unique aspects to their performance.
His thoughts on understanding athletes, and trying to connect with each one on an individual level.
How to strike a balance between optimizing movement and training to develop a specific-adaptation.
Why he uses video analysis – to develop both himself and the athletes he coaches.
The role timing can play in enhancing performance and increasing buy-in.
How he’s integrated “movement days” into his routine, and why he started doing them in the first place.
Last but not least some general thoughts on life, coaching, and finding balance in today’s crazy world!

Connect with Justin:

Justin Moore on Instagram (he’s a great follow – check him out!)

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