467: Rett Larson on Movement Puzzles, Sneaky Strength and Cultivating Joy in Training

Today’s guest is Rett Larson, strength coach for the German Women’s Volleyball Team and creator of the "No Zombies" training philosophy. Rett coached Olympic medalists with China and the Netherlands, blending energy, rhythm, and purposeful movement into world-class performance. As sport expands into an increasingly more high-pressure, early specialization event that can easily suck fun and joy away, there grows a need for a "counter-culture" within athletic performance. Not only does a "physical preparation" process for athletes that is joyful and gamified lead to more fun within a training session, but it also develops important athletic qualities, within that umbrella of "fun" that may not be possible in more "traditional" sessions. Rett Larson is spearheading an active, engaging approach to the physical preparation process for athletes with warmups designed for joy, engagement, and a comprehensive stimulation of athletic qualities along the way. On today’s episode, Rett speaks on a variety of engaging tools and gamifications in the warmup process for both thermogenic and neurological preparation. He goes into his take on partner exercises and isometrics, and the process of using a physical challenge to "sneak" strength and skill elements in the program. Today’s episode is brought to you by Hammer Strength and LILA Wearable Resistance Gear. 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 View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 6:12- Enhancing Athlete Performance through Innovative Training 20:06- Rope Flow in the Warmup Process 25:19- Team Bonding through Partner Exercises and Gamification 29:39- Athletic Development through Diverse Warm-Ups 31:24- Engaging Training Games for Athletic Development 38:00- Enhancing Motor Learning Through Novel Activities 48:14- Isometric and "Sneaky Strength" Exercises 54:50- Tennis Balls as a Powerful Warmup Tool 1:05:36- Animal-Inspired Safari Warmup Routine 1:14:35- Dynamic Movement Enhancement with Wearable Resistance Gear Key Takeaways 1️⃣ Rethinking Training Norms: Breaking the Script Let’s be honest—starting the season with FMS testing or default punishments like push-ups feels like a missed opportunity. Rett challenges that default. Why not flip the script? Start with something that actually taps into the nervous excitement athletes bring into day one. Instead of draining that spark, use it to build buy-in. What to try: • Kick things off with a creative team challenge instead of movement screens. • Replace punishments with something silly but memorable (e.g., team serenade or worm dance). • Avoid singling people out—no solo singing for introverts. The goal is laughter, not dread. 2️⃣ Rope Flow: Movement Puzzles that Stick If you’ve ever tried rope flow, you know it’s strangely addicting. Rett uses it as a warm-up tool that hits thermogenic, rotational, and coordination qualities all in one. It’s essentially a moving puzzle—and that makes it ideal for getting athletes out of zombie mode. What to try: • Add rope flow sequences early in warm-ups to raise body temp and spark engagement. • Mix in new patterns over time so it stays fresh. • Think of it as "motor learning meets party trick"—athletes love that feeling of leveling up. 3️⃣ Partner Work and Social Pressure: The Good Kind Warm-ups don’t have to be solo grinds. In fact, the social element is part of the magic. Whether it’s balloon volleys in a split squat or partner wall sits, Rett uses simple tools to inject teamwork, laughter, and just the right amount of peer pressure. What to try: • Design partner or trio-based warm-up drills to naturally boost effort and engagement. • Add tasks or games that distract from the burn (like volleying a balloon while holding a lunge).