Just Fly Performance Podcast

485: James de Lacey on Rhythm, Reactivity, and the Art of Athletic Power

Oct 16, 2025
James de Lacey, a professional strength and conditioning coach and founder of Sweet Science of Fighting, delves into the nuances of athletic strength and performance. He emphasizes the importance of rhythm and reaction in training for combat sports, linking Olympic lifting to real sport actions. Topics like oscillatory work and flywheel training show how movement quality can enhance athletic performance. James also discusses the effective mass in striking, relating these concepts to speed and power training, and practical drills that keep athletes game-ready.
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INSIGHT

Pull Variations Over Full Lifts

  • Olympic pull variations (high pulls/snatch pulls) train vertical extension and upper-back support useful for sport-specific positions.
  • High block and hang variations force faster impulse and shorter time-to-generate-force, matching many sports constraints.
ADVICE

Pair Strength With Fast Cyclic Work

  • Include fast cyclical or explosive work (jumps, weighted jumps, sprint-style) to preserve relaxation/rapid turn-around in short timeframes.
  • Balance maximal strength with high-velocity work when sport demands short positive-phase times (~150ms).
ADVICE

Use Pulsed Isometrics For Explosive Rhythm

  • Use oscillatory isometrics (pulsed single-leg glute-ham raises, split-squat pulses) to target explosive rhythm and hamstring function without heavy eccentrics.
  • Program them sparingly as part of a broader plan to avoid excessive tissue loading.
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