NSCA’s Coaching Podcast

Elite sport often gets more attention, but youth training gives strength and conditioning coaches an earlier chance to build athletes’ competence and confidence. Kelli Brightwell specializes in youth development and brings more than a decade of sports training experience, including four years at Michael Johnson Performance. Brightwell defines peak height velocity as the period during which height increases fastest. She then explains why its timing can differ among teammates of the same age. So what should strength coaches test, and what do the results mean? The answer changes with each athlete’s maturity and training experience. Brightwell addresses the growth-spurt “awkward phase,” when familiar movement patterns can break down as an athlete adjusts to a changing body. She also considers how sport sampling can expand children’s range of physical skills and help them discover what they enjoy. Learn how maturation can affect movement, testing, and programming — and why young athletes need foundations before specialization. Contact Information & Episode Links: Connect with Kelli on Instagram: @kelliselman and LinkedIn: @kelli-selman-brightwell | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs See Kelli help illustrate how to put youth training into practice in Lance Walker’s “Hot Zones for Youth Training” session at the 2026 NSCA Personal Trainers Virtual Conference (PTCon). Kelli Brightwell, MS, CSCS,*D, RSCC*D Kelli Brightwell is a Physical Education Teacher, Strength and Conditioning Coach, and Track and Field and Cross Country Coach at Colorado Springs Christian Schools. Brightwell has been training clients ranging from the general population to professional athletes since 2013. Formerly, she was a Performance Specialist, Education Coordinator, and Internship Coordinator at Michael Johnson Performance. In China, she taught courses on the science and application of youth training methods to more than 800 coaches. Brightwell serves on the Colorado State Advisory Board for the National Strength and Conditioning Association (NSCA) and has served on the NSCA-Certified Personal Trainer® (NSCA-CPT®) job task analysis board. She received a Bachelor’s degree in Exercise Physiology and a Master’s degree in Sports Physiology from Texas A&M University. Show Notes: "The professional sports or even those super-duper high level, maybe senior level collegiate athletes, they are well developed. They've made it. But the youth athletes, there's a lot more return on investment of those guys and gals because they're in development. And you can make an impact and see results, and you can be part of that process for competence and confidence and set the stage for them, maybe going to the high-level collegiate or professional sport." 2:45 "But maybe that's something that we can help, because that is something that's within the developmental timeline for them. For those youngest kids, we actually need to bias maximum velocity training. Why? Because their nervous system is needing to get quick off the ground, moving the limbs in a coordinated fashion at high speeds. They don't have the capability to produce a lot of force." 13:50 "Now, in high school, there's the early high school [...] and then there's late high school. Maybe your senior kids that are being signed to play college, [...] but when in doubt, keep it basic and vanilla with the sport performance and strength and conditioning training because it's all going to elevate the human movement patterns needed for sport." 25:30 Transcript: 00;00;00;00 - 00;00;38;29 Welcome to the NSCA Coaching Podcast season ten, episode seven the Professional Sports, or even those super duper high level, maybe see in your level collegiate athletes, they are well developed. They they they've made it. But the youth athletes, there's a lot more return on investment of those guys and gals because they're in development. And you can make an impact and see results, and you can be part of that process for competence and confidence and set the stage for them. 00;00;38;29 - 00;00;46;05 Maybe going to the high level collegiate or professional sports. 00;00;46;08 - 00;01;07;12 This is the NSCAs Coaching Podcast, where we talked to strength and conditioning coaches about what you really need to know, but probably didn't learn in school, their strength and conditioning. And then there's everything else. This is the NSCA Coaching Podcast. I'm Eric McMahon NSCA’s Coaching and Sport Science Program Manager. Today's episode is all about kids, youth training for sport. 00;01;07;12 - 00;01;30;22 We have an expert in that area, Kelli Brightwell. She's been very active in the NSCA community as a presenter, as a volunteer. And Kelli, it's great to have you on. It's an honor to be on the NSCA podcast. Yeah we are, we're catching up all the time. You're here in Colorado Springs just like us here at the headquarters. 00;01;30;24 - 00;01;54;20 You've presented I've, I've called on you to present so many times. This is such an important topic. Training for youth. One thing I'm really passionate about the NSCA is early exposure to strength and conditioning so that kids are getting taught how to lift weights and how to train effectively at earlier ages so that we're not having to play catch up later in their athletic careers. 00;01;54;22 - 00;02;18;00 This is a highly debated topic in the field. Youth training. What are some of the biggest misconceptions about working with young people? Well, a lot of people, when they think of sport performance and strength and conditioning, they always go to that pro athlete. You know, that's their dream is to work with the glamorous pro athletes. And it sounds fine and dandy and all. 00;02;18;03 - 00;02;43;07 But the thing is, is you can really get a lot more out of training youth for several reasons. And here it is. You can have more volume of clients of athletes because, I mean, let's just face the statistics. There is a way greater chance of you being a youth athlete than there is to be a college athlete, than there is to be a pro or Olympic athlete. 00;02;43;07 - 00;03;24;08 Right? So, that's the first thing. And then another thing is the professional sports or even those super duper high level, maybe senior level collegiate athletes, they are well developed. They they they've made it. But the youth athletes, there's a lot more return on investment of those guys. And gals because they're in development. And you can make an impact and see results, and you can be part of that process for competence and confidence and set the stage for them, maybe going to the high level collegiate or professional sport. 00;03;24;10 - 00;03;57;10 So those are some common misconceptions about the world of strength and conditioning and what athlete to target youth is going to get you more impact, and even maybe some more money if you target that population due to the high volume and the need they have to develop their skills. Yeah. As a parent, I think about this topic a lot with my kids, and one of the big topics in the field that we get to is windows of train ability and youth. 00;03;57;13 - 00;04;26;25 And one of the phrases I like is that a nine year old is not half of an 18 year old. We have puberty in there. That's a huge factor when it comes to training and how we're training athletes. How do you view windows or train ability at the various stages with youth athletes? Yeah, well, the three main stages of how I view and how long term athlete development models classify is based around their peak height velocity. 00;04;26;28 - 00;04;53;04 Peak height velocity is the greatest rate of growth. We're growing all the time throughout our childhood, our youth, and even some of those young men can grow into their college years. So peak high velocity is where it's the biggest growth they shoot up. And this is typically around puberty time. It could be right during puberty a little bit after it's somewhere around that time. 00;04;53;04 - 00;05;18;09 So I classify along with many other practitioners pre peak height velocity. Those are that's going to be pre 11 years old for females and pre 13 years old for males. And then you have your circa or mid whichever one you want to call it V. So that's going to be kind of your middle school kids. And then you have your post FV. 00;05;18;09 - 00;05;52;05 That's going to be your high school kids. And like I said there's always variation. There's always not every human develops at the exact same rate. And there's different, equations that you can plug in there height, weight, gender data, birth, seated height and standing height. And you can determine if they fall into the average category of development below average or above average, aka late developers, early developers, or just the average Joe. 00;05;52;08 - 00;06;20;24 So what I'm hearing is there's certain ways to train at the various stages of development. What's the big risk if you get this wrong? If you do too much too soon, or really too little at a critical time? Very good question. Well, there was a big paper that was published, specifically on youth males. And they, they took resisted running methods, pushing a sled, running with the sled. 00;06;20;24 - 00;06;55;13 I can't remember if they pushed it or pulled it. But anyways, they found that it had great benefits for the older group for the post, for maybe those late mid FPS these, but it actually had a detriment to the pre freeze. It actually made them slower and it's all based on the development of neurology. So what happens was is that it increased their ground contact time. 00;06;55;13 - 00;07;25;08 Those youngins pushing the sled. So there is some things that you can do that could actually be worse for them Yeah, that that makes a lot of sense. If you're not ready to handle that force into the ground and it alters your training technique so that you can't be as quick and explosive through the mechanisms that you're using to produce that speed or development, that's going to be a detriment at a various stage. 00;07;25;08 - 00;07;56;19 So I think that's really important to key in on developmental training, windows, developmental development, totally appropriate training for youth. Now, from a assessment standpoint, how do you assess youth athletes? I know you're probably not just talking to the athletes about this. You're talking to their parents. What's your process of figuring out where an athlete is at during this developmental stage and and then progressing them into training? 00;07;56;21 - 00;08;21;10 Right. So I mentioned the equations that we can plug some of their metrics into and understand where they are within their development, because it's not based on chronological age, it's going to be based on biological age in a most optimal setting. Using these equations specifically one of them, there's another one, but the one that I prefer to use is the Mir Wald equation. 00;08;21;10 - 00;08;54;02 Doctor Robert Meir Wald, he made an equation that compared, wrist X-rays, hand and wrist X-rays, which is one way to understand skeletal and biological maturity of kids, no matter their chronological age. He made an equation that correlated with their seated height versus their standing height. So my total body height versus my spinal height, along with like I said before, when their date of birth is gender. 00;08;54;02 - 00;09;18;12 And what happens is when kids grow, the spine is the last to develop. That's why you see kids with gangly arms and legs. But they got a short torso. Okay. So that equation is looking at, hey, where are they at in their peak height velocity. And from there it can spit out where they're at. And we know what the averages are. 00;09;18;12 - 00;09;42;20 Like I mentioned before, it's going to be like a 11.5 for girls, maybe 13.5 for boys. And if they are going to hit their peak height velocity before those moments, then they're going to be an early developer. We have less time to develop those foundational skills. And then of course, if they, you know, they can also show that they're a late developer average. 00;09;42;27 - 00;10;07;22 So that's going to be the first thing just taking their height weight and whatnot. And then following that. Now if they are pre heavy we're not going to do any type of functional movement screen for them. Okay. So like a FMS or any small portions of that we're going to save that for the circa or also called it mid in the post kids. 00;10;08;00 - 00;10;29;29 So from there after a functional movement screen that could be a piece if you got the time. Okay. That could be a piece. Because also what we can do is we can take the functional movement screen results and we can tailor some of their warmup exercises or some of their weight room exercises or take home exercises, because we can make a corrective exercise script for them. 00;10;29;29 - 00;11;00;11 Oh, poor internal rotation at the hip. Okay, well, I've got a few little isolation, low intensity rehab exercises that I can assign you in the warm up or weight room or homework. So I do believe that doing a little functional assessment is beneficial to laser guide your programing and make it more individualized for each individual. From there you're going to move into power tests and classic. 00;11;00;11 - 00;11;26;18 We're going to go vertical jump and broad jump. Now within vertical jump you can look at the squat jump without the counter movement. And then what it's looking like with the counter movement to understand better how they react to their own eccentric stresses and what the shortening cycle is like for those kids. Of course, we know if they get quick off the ground, well then. 00;11;26;20 - 00;11;54;07 But then don't jump very high. Well, we can do more force production things to aid that. Or the flip, is they can jump pretty good, but they are slow to get off of the ground. Well, we need more bouncy, reactive things to tap in to that quick reflex of the stretch shortening cycle. We can also do an upper body power exercise, things like a kneeling medicine ball, chest throw for distance. 00;11;54;10 - 00;12;22;25 So those are some metrics that I've used in the past for and some tests I've used for, your power profile. Then from there, we're going to move into speed. We need at least one linear test and one change of direction test. Now this brings me to some points of the developmental timeline. When we're looking at young kids, the FV. 00;12;22;28 - 00;12;47;13 And I'll just go ahead and say this. I'm going to do a 40 hour dash for everybody, but I love to have some splits in there now. And the the big bad facility that I worked at for four years, Michael Johnson Performance, we were able to have timing gates for the zero ten, 20, 30, 40 so we could really get a shot at all the splits for all of the kids. 00;12;47;15 - 00;13;09;13 But for those younger kids, they're actually going to get up to speed their top speed. Not that they're necessarily fast. We've all seen a little child run, but they're going to get up to their top speed sooner than most of the bigger kids that are at their same level of skill. Okay, like an average and an average. 00;13;09;15 - 00;13;28;20 And so we can kind of look at some things with that. Most people would say, oh, they it doesn't take them a very long time to accelerate. They're not good at accelerating. Their ankles aren't there. And then they're just up and spin in their wheels and they lose their speed before the 30 and the 40 yard split. 00;13;28;22 - 00;13;49;21 So we need to make them push sleds to make them better at the acceleration. Well, that's just no, that's actually going to make them fast. Like we just I mean slow, like we just said. And it's just something to take into consideration that they might not be able to hold their speed, their top speed all the way to the 40. 00;13;49;21 - 00;14;14;16 But maybe that's something that we can help, because that is something that's within the developmental timeline for them. For those youngest kids, we actually need to bias maximum velocity training. Why? Because their nervous system is needing to get quick off the ground moving the limbs in a coordinated fashion at high speeds. They don't have the capability to produce a lot of force. 00;14;14;18 - 00;14;40;04 So what we need to work with there is moving things quick, moving things coordinated. Okay, with those maybe longer sprints and seeing if we can increase their speed and be able to hold a little bit longer. And then, as we can see through the other splits, it's great for we'll go on the other side of the spectrum, the bigger kids. 00;14;40;06 - 00;15;16;05 Well, think about this. They increase their speed through stride length because their legs got longer from growth. And even the big kids, they are getting faster through force development. But what they also have a problem with is now this big new body. So as coaches, I do believe it is highly important for us to have the discussion about body composition and making sure that you're if you're trying to be super fast, you can't hold a lot of body, fat. 00;15;16;12 - 00;15;36;08 And there's I believe I saw the stat that a male, if he has more than 7% body fat, he will never be an elite sprinter. Female. More than 11% body fat will never be an elite sprinter. Not saying that that's what we want our kids to get down to, but it just goes to show that it plays a huge role. 00;15;36;08 - 00;16;01;24 So what can we do to overcome if we see a big speed decrement with those bigger post kids? Well, we can do methods to try to build muscle that will melt away the fat. Of course, with nutritional tips. Okay. So and we can do some, maybe some stamina training that can automatically improve body composition. So that's going to be your speed test. 00;16;01;25 - 00;16;23;04 I know I went off on some logic behind there and then we can do some strength tests. Now that gets a little hairy because many kids coming into a sports performance facility, or training with the coach, that's why they're coming because they've never been exposed to that and they don't know proper technique. So we're not going to max people out. 00;16;23;07 - 00;16;53;26 We may want to select other tests that take, that's a body weight test, like maximum chin ups or how many pushups can you do in a minute? Maybe more muscular endurance tests or those chin ups. How many dips things you can do with your body weight because of course, if they get stronger, if they improve their body composition, if they get more coordinated, even with the motor coordination of those movements, we're going to see improvements in those as well. 00;16;53;28 - 00;17;17;23 But for people, kids, maybe high schoolers that are experienced, maybe we can do Veloce based training profiling and get an estimation of their one rep max. Perhaps. But also we can see if that speed goes up on the barbell with the same load wheels. And that's another metric of success. So we we are going to test the same way. 00;17;17;23 - 00;17;38;14 We're going to train okay. With the opening up with power, speed and strength. Those are the main things that really basic stuff that we're going to test. And I think the kids have fun doing stuff like that, like a combine, like an NFL combine, I think. I think that's a big takeaway there is keeping it fun for the kids. 00;17;38;14 - 00;18;09;11 One, I mean, there's a lot there that you mentioned. And one thing that stood out to me is that more weight on the bar isn't necessarily what's going to be the driver of performance at an early stage. I'm glad you mentioned coordination, and I, I wonder, you know, when you get athletes that are hitting that peak height velocity and they're growing and their body is now, taller and longer than it's ever been before, and they're trying to sustain performance in and with their new body. 00;18;09;13 - 00;18;46;22 Do you have to double back on basic coordination training? Do you feel like you have to step back? Is that, product of our current PE system that maybe there's a gap there? What are your thoughts? Yes. Of course. Well, we've always heard of the awkward phase, and that's the poor circuit of kids. Those those late middle school guys and gals, you know, now they have to completely rethink their entire movement profile, because now that they've got a new body and it's it's taller in my way more it's ganglia. 00;18;46;25 - 00;19;34;23 Now, my arm is way longer than what it once was. My center of mass has changed. So doing some type of speed, change of direction, drill around the cone is now absolutely trashed. So yeah, we've got to dial it back. But when it comes to designing something like a strength program or any basic sport performance program, of course we're we're going to regress back or we're going to use drills that help, the motor coordination and the patterning, for example, maybe with the circuit of kids before we do a broad jump, maybe a sprinkle in, in the warm up, we get a dowel rod, three point, dowel rod hinge where the 00;19;34;23 - 00;20;07;25 hand is on the neck and the lumbar spine, and they're having to maintain contact with the head and the tailbone or coccyx, and they're working on the hinge pattern. Okay, great. Or maybe we do that as a drill right before we teach. The broad jump. And then what's also going to happen is we're going to do slow eccentrics into the bottom range of motion before we explode out as well, to give them more time under tension, to learn and think and feel that pattern. 00;20;07;25 - 00;20;37;22 And that's just one example with a broad jump that we can show visually, even, hey, look at this rod. This is the way my backbone is supposed to be locked in. When I sit my hips back and even look at the vector, the rod, when I'm in the bottom position, it points the direction I want to go in, jump in, forward, horizontal, directly outward, so they can also see a visual of a force vector that we're trying to get them to do. 00;20;37;24 - 00;21;11;22 So that's what we're going to do. In order to help those kids out, learn and drill in a motor pattern. Additionally, I'll add this. And when it comes to center, I mentioned it in the power training. And also it's really great to emphasize that in the weight room for those awkward phase kids, those circuits, because their body is growing there, their limbs and bones are growing, and this is where they're going to start to feel tight. 00;21;11;24 - 00;21;45;16 And instead of all these static stretches, which there's nothing absolutely terrible and wrong about doing that, there's a time and place for everything. But doing the eccentric phase can help lengthen the muscle under load, and it can actually help improve taller sense to stretch, lengthening the fascicles. Okay, so that's going to help those kids out, even with some of those flexibility and the low tolerance to stretch that they're perceiving with their new bodies. 00;21;45;18 - 00;22;10;25 So here's a big one youth training sports specificity. How important is it and when should we be specializing our athletes in the individual sports. Right. So due to long term athlete development also they nailed it down. When you're in pre FV it's time to movement sample. It's time to do as much as you can. You know good luck out there. 00;22;10;25 - 00;22;32;20 To the parents I know you're juggling all the carton. The kids off to every single sport there is year round. But they need to sample a lot of things. And get this movement profile, their prime and development. It's time to appropriate up. It's time to discover. It's time to have fun, make friends. So that's the recommendation. 00;22;32;20 - 00;22;59;27 No sports specialization. It is literally. I am learning sport. I'm learning to train. I'm learning about my body and myself and what I have fun with. Then those middle, that middle age group, we can dial that back to to three sports. You know, you're maybe not all at once because that could lead to burnout or even some type of overuse injury or a tweak. 00;22;59;29 - 00;23;27;09 So we can go 2 to 3 sports and then in high school we go 1 to 2 sports. So that is the recommendation when it comes to what all should I do, how specialized should I be then when it comes to training for sport? Same situation at the very beginning. It's foundational movements or just doing a lot of different things that could help out all the sports that they're involved in. 00;23;27;11 - 00;23;55;06 However, it's not about the sport, it's about getting back to being athletes. As humans. Our body was designed to move in. Movement, makes us happy. We know the reward system of the neurotransmitters and the chemicals in our body that make us happy. After we move and play and experience, especially if it's in a social setting. So we were designed to move. 00;23;55;08 - 00;24;20;07 So now what are the joint systems? How are they designed to move? What are the basic patterns. That is fundamental. And we're going to do that. And it's just so going to happen to help out with their coordination and that confidence. And competence that I talked about. And then as we get into the circuit FPV, we're going to do things that is now we're training to train. 00;24;20;07 - 00;24;45;29 We learn to train. Now we're training to train, okay. We're trying to get better at training. And this is so crucial that many adults miss the middle school kids. And even the elementary kids. The sooner that you start them out in learning to train and training to train, well, now that sets them up for high school where we can actually load that up. 00;24;45;29 - 00;25;09;26 Remember, that's where there is actual hormones that are being produced that can grow muscle. Their force capabilities are greater. They're becoming more stable. Their joint systems can resist unwanted ranges of motion. So now we need to load those movement patterns up and maximize our return on investment. So we've got it. We can't wait till their freshman year to learn how to back squat. 00;25;09;28 - 00;25;29;12 We got to do wider loads. We got to work on movement proficiency way before that so that when they roll in as a 14 year old, male or female in the high school, they're ready to rock and roll and put slap some weight on that barbell and increase their force capabilities. So we're still training to train. 00;25;29;12 - 00;25;55;26 We're not doing super sports specific stuff for the middle school kids. Now, in the high school, there's the early high school. And we know that that can also still be an awkward time. And then there's late high school, I would say late high school. Maybe your senior kids that are being signed to play college, that is maybe when we're going to start doing a little more sport specific stuff, like you can imagine baseball players. 00;25;55;28 - 00;26;35;03 Well, we're we're probably going to run 30s or 40s, or lower, lower distances than that. We're going to do lots of rotational things. We're going to do vertical jumping that, you know, we're going to start really thinking about what the needs analysis is for the sport that they're chasing after for possibly a college gig. Okay. But when when in doubt, keep it basic and vanilla with the sport performance and strength and conditioning training because it's all going to elevate the human movement patterns needed for sport. 00;26;35;10 - 00;26;55;22 The basic foundational human movement patterns. I need to sit my hips back in pretty much any sport. So hinging and broad jumping, I need to probably put force down into the ground to run or to jump up and catch a ball or spike a ball. So I need to squat and have a vertical vector or do vertical jumps. 00;26;55;28 - 00;27;21;09 It's all going to play a part into this force production motor coordination, quickness and dialing in the physiology the to get it to do what you want it to do I love it. I love the passion. I love the energy. Putting emphasis on training foundations. You're never going to go wrong with that is what I'm hearing from you. 00;27;21;10 - 00;27;41;17 You're never going to go wrong with that. And I can tell you from working with the highest level of professional athletes, you're always going to have to take a step back and work on something foundational in your training, no matter how specialized the program is. And that's why it's important. That's why we at the NSCA preach the the principles of strength and conditioning. 00;27;41;17 - 00;28;07;27 The foundations, the scientific principles, and just how we develop as athletes. We know those foundations are vital and important. Kelli, thanks so much for sharing your, your passion, your energy, your message. I know these topics mean a lot to you, and, I always enjoy when you get to bring those that energy into hands on sessions at our conferences. 00;28;07;29 - 00;28;29;27 And, you're just a great presenter, and we really appreciate you could you share your contact info with us just so our listeners can reach out after the episode? Of course, the best way to reach out to me is going to be on Instagram, and my Instagram handle is Kell Selman k-e-l-l-i, s-e-l-m-a-n. 00;28;29;29 - 00;28;51;19 And first reach out to me there and if we need to exchange email information then we can go from there. Or you can find me at the NSCA conferences. That's perfect. Thanks so much and thanks for promoting and being involved with our conferences all these years. To our listeners, thank you so much for tuning in today and to Sorinex Exercise Equipment. 00;28;51;19 - 00;28;56;05 We appreciate their support. 00;28;56;08 - 00;29;18;28 This was the NSCAs coaching podcast. The National Strength and Conditioning Association was founded in 1978 by strength and conditioning coaches to share information, resources and help advance the profession. Serving coaches for over 40 years, the NSCAs be trusted source for strength and conditioning professionals. Be sure to join us next time.  

What do professional baseball and tactical strength and conditioning have in common? NSCA award-winning coach Matthew C. Krause knows the demands of both worlds, with 22 years in Major League Baseball (MLB) and his current public safety work with the Pasco Sheriff’s Office. Krause explains how lessons from baseball transfer when preparing law enforcement officers, who face long shifts, changing schedules, and fatigue that affects decision-making. In a new setting, his first step is to learn the job before making adjustments. He explains the Pasco Sheriff’s Office health and human performance model for deputy care and long-term development, then talks through how to show value with data and earn leadership buy-in over time. Krause also looks back on his United States Marine Corps service, mentors, and career opportunities as he advises young coaches to “always take the conversation.” Tune in to hear how you can step into a new setting, prove value, and build programs that last. Reach Matthew by email at [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Join the NSCA Tactical Strength and Conditioning Professional Development Group (PDG) on LinkedIn to connect with peers and stay involved in the profession.Show Notes "You do a good job, you work your butt off, you're not sure what you want to do. You take these opportunities. [...] I tell all, all young strength coaches always take the conversation and you might not want it, but it's good to work on your skills as far as your interview skills and kind of understanding. You know, that process, learning how to sell yourself a little bit in those scenarios..." 10:25 "If you're going to be working for another organization or going to be in a team environment, you're never going to get everything you want. So, you have to pick and choose, figure out what you think on your list of things is the most important thing that day, right? And ask for those things, at the right time" 23:20 "I think people out there need to know that you need to give your time back and a lot of it's going to be in the form of education and time and talks like this." 25:30Transcript 00;00;00;00 - 00;00;21;24 Welcome to the NSCA Coaching Podcast season ten, episode six. And then somebody else, you know, you do a good job or somebody, you know, tell people, hey, listen, you work your butt off. You're not sure what you want to do. You take these opportunities and Bruce Hammel, who was the major league strength coach with the Cubs, came and said, hey, listen, you know, there could be some opportunities in baseball for you. 00;00;21;27 - 00;00;48;13 What wasn't where I wanted to be. I thought I was in college football, like I said, and wound up, you know, getting into, with the Pittsburgh Pirates, you know, went down, interviewed. So now, another thing I tell all, all young strength coaches always take the conversation and you might not want it, but it's good to work on your skills as far as your interview skills and kind of understanding, you know, that process, learning how to sell yourself a little bit in those scenarios. 00;00;48;13 - 00;01;09;27 Learn. You know how that dynamic is. This is the NSCA Coaching Podcast where we talked to strength and conditioning coaches about what you really need to know, but probably didn't learn in school. There’s strength and conditioning. And then there's everything else. This is the NSCA Coaching Podcast. I'm Eric McMahon NSCA’s Coaching and Sport Science Program Manager. 00;01;09;28 - 00;01;33;15 Today we have a guest who has extensive experience with the NSCA as a presenter. He was a 2018 Professional Strength and Conditioning Coach of the year, tons of experience working in MLB, but now he's working in tactical, the public safety space with the Pasco County Sheriff's Department in Florida. Matt Krauss, welcome to the show. Thanks, Eric. I appreciate you being here. 00;01;33;22 - 00;01;53;17 It's going to be fun. Yeah, yeah it's great man. I'm really excited to hear about your path from MLB and all the work you've done in the past and now working in the tactical space. What's that been like? I'll tell you a lot of a lot of similarities, being in a major League baseball with certain things from, from an everyday perspective, and you got a chance to experience that too. 00;01;53;17 - 00;02;11;17 In baseball. And then coming into the law enforcement space where it's, it's every day. Right? There's, there's, it's 24 hours a day, every day. It doesn't it doesn't stop. So it's one of the things that, that I, that I really like about it because I always like the grind of baseball. Right? You know, 20 something years and then coming into this space. 00;02;11;17 - 00;02;31;18 And I do enjoy that part of it. I enjoy the every day. There's something every day you're preparing for something every day. The ongoing of of it never stopping to where people talking about, you know, loading unloading this when it's every single day, you got to have that knack, to keep people going on on their best day and on on the worst day. 00;02;31;18 - 00;02;53;21 Right. So, and just the mental aspect of of a grind. So I really enjoy the space. That's cool. It's something I hear come through is when you're every single day, there's really no peaking, you know, you go, you always gotta be ready to go. You might be at your best, you might be at 80%. But that's your best that day. 00;02;53;24 - 00;03;30;13 How do you prepare law enforcement officers? And just like you did in baseball, to go out there every single day? Well, you know, the number one thing and for, for for any industry is learning the job and kind of getting understand the mentality and the physical part of it, you know, knowing the job, being around. So I think the ticket out for a six months of you coming into this space, kind of not asking as many questions, being more observational, but, you know, asking here and there, certain things, but just really getting to learn, understanding terminology. 00;03;30;15 - 00;03;48;29 You know, certain things are the same. Certain things are not, but really, you know, diving into it. And I've had an opportunity to, really get a chance to, to, to understand kind of what they're doing. I was not part of shift work. Right. Because baseball is is all day to. But understanding how you apply that to. 00;03;49;04 - 00;04;05;18 But but baseball has that you know that set schedule. You know every single day of the ramp up to a game and then and then there's a travel piece to it. But here it's ramping up every single day. And then and then going from a mid shift to a day shift to a night shift and understanding all those different pieces to it. 00;04;05;20 - 00;04;29;15 As people transition from from those aspects and how to how to apply the process or a program or their routine. All of the things that you would say to to a baseball player, right. But you know, it, it applies here to and how to make those adjustments. So seeing all of it and then getting a chance to dissect it a little bit, you know, obviously when you're a college training coach, when I was, when I was working in college, I worked ten different sports. 00;04;29;15 - 00;04;47;29 There's ten different things going on. And then, and then just being in one area, like, we just just in baseball, you get to dissect a little bit and to really kind of hone down on it. And once you kind of understand and get the chance to, to start implementing and, and so I'm making adjustments to try to make it better. 00;04;48;02 - 00;04;59;05 Tactical wasn't completely new to you. I know you have a military background. What was your path into S&C? Being enlisted in the military? 00;04;59;08 - 00;05;16;25 Well, joining the Marine Corps. So I was in the Marine Corps back when I was 18 years old. That was it was one of my paths, an opportunity to to make money and to go to school wasn't I didn't come from a very, a family with a ton of money. And but I definitely wanted to go to school, you know, I was, say, A33 sport athlete in high school. 00;05;16;28 - 00;05;32;17 And obviously I wasn't good enough in any one of those, you know, I was I got I was a plus player, but not enough to get a scholarship right or to continue on a at a lower level. And so that was part of my path. My dad was a marine. My uncle was a marine. I knew some of the people in my neighborhood that Marines. 00;05;32;17 - 00;05;49;13 And so I, I didn't even think, of another, branch. Right. I was just I was going to be, you know, if I was going to do this, I was going to go into the Marine Corps, and but I knew I wasn't going to do it long term. I mean, my path was, you know, my uncle was a college football coach. 00;05;49;16 - 00;06;07;06 He was at Richmond, Georgia Tech, Virginia Tech, you know, he played football at Mississippi State. So as you're, you know, building where you want to kind of go in life, you know, I had all these friends I wanted to be on Wall Street coming out of New York. I was a Queens, Long Island guy. Right. And I wanted to be I wanted to get off the island, get out of there and be more like my uncle. 00;06;07;08 - 00;06;27;06 And so I just thought I would, you know, moving, move in that direction. So the Marine Corps was, was a great place for me to one grow up. So I give a lot of a lot of credit to Marine Corps. I was, you know, some punk kid that, you know, thought he knew everything. And then I learned that I didn't know anything and that I needed a little structure in my life. 00;06;27;09 - 00;06;39;21 I like to say it taught me a little bit more of the killer instinct. I wish, I wish I played high school sports after I went to the Marine Corps, I would I would have been a better practitioner. I would have been a better planner. I would have been a lot of things instead of, just doing them. 00;06;39;23 - 00;06;59;05 And, so it definitely prepared me to learn how to focus in on some things, and it helped me be better into my career. And, so I'm very, very appreciative for, for taking an 18 year old kid and teaching him how to grow up. So you got out of the Marine Corps and that pushed you into college. 00;06;59;05 - 00;07;18;21 And were you looking at exercise science? What was your original goal when you were looking at a career? I always laugh, I said, so I had a buddy that I was at East Carolina University. I know Campbell's is, 71 miles from, from East Carolina. So I go over and visit with them, and that's where I saw they had a good sports medicine program. 00;07;18;21 - 00;07;36;29 It was my introduction into the athletic training where it kind of started. I was looking at the different ways how I can kind of get into sports. Talk to us a little bit. And they had a great program. So I knew when I was transitioning out into the reserve piece, they had a unit over in Raleigh that come. 00;07;36;29 - 00;07;56;00 So, you know, registering getting into East Carolina was my entrance. They had that exercise science, you know, different disciplines. You're going to go the exercise physiology or out of the sports medicine route. I started in the exercise science. I mean, in the sports medicine side of it, becoming an athletic trainer and, you know, Coach Connors was there. 00;07;56;00 - 00;08;10;01 A lot of people say at the NSCA, I know who Coach Connors was. He was, you know, I wanted to be him. You know, you know, the way he came in, he would do some pre-game speeches for football, for the men's basketball team that I was working on, like, wow, this guy was like, not only training guys in the bedroom, but he was doing pre-game speeches. 00;08;10;01 - 00;08;30;18 And I was like, that's a job that I want. You know, he got everybody going and I know he's he's done some talks for, for, for the NSCA. And so I was I looked at him as, you know, I wouldn't have known that the strength conditioning was even a job. Right. And when I saw him do it and the way he did it, was exciting to me and say, hey, this is something that I could possibly do. 00;08;30;20 - 00;08;48;20 And, so he actually, you know, crossed the bridge from the athletic training side to the strength conditioning side for me. He was very generous with his time. You know, people, he kind of finished school in December, but I don't graduate to make enough to do an internship. So I did my my my time at his Carolina in the sports medicine program as an athletic trainer. 00;08;48;20 - 00;09;03;24 And then in that window, he allowed me to come in and help out with the men's basketball team. I had to go do my cardiac rehab back in the day, say, internship in the morning, and then in the afternoon, he let me come into the weight room and then help out. And we got to the end of that semester. 00;09;03;24 - 00;09;21;29 I was looking at some some graduate assistantship opportunities from the athletic training side. And coach was like said, I can get you one right now if you won't go down to UCS, but it'll be on the training conditioning side. And I still didn't have enough money, as a driver, but I still wanted to get my masters and, he made a few phone calls for me. 00;09;22;02 - 00;09;43;25 I had a quick interview, and four weeks later I was down in Orlando, Florida, at UCS in that transition. And that's when I started my my career in, say, strength conditioning. Got in, there was work in, you know, football. UCF was working on every sport, obviously as a GA. And then so that was that was it. 00;09;43;25 - 00;10;00;27 He made a few phone calls. You stuck his neck out for me. So I appreciate that. You know, you want to give you a thank you along the way and then, took that opportunity and ran with it. And then the following semester, I took my CSCS and got, you know, became, got my certification and never looked back. 00;10;00;28 - 00;10;19;23 You know, it took my. So from that point, while I was a GA, I worked like 15 sports. There were college football, but took my time did my it did a few other internship. I'll. I worked for the Buccaneers. There are many camps one summer and then the following summer I did it with the Daytona Cubs and that was my entrance into into baseball. 00;10;19;24 - 00;10;40;20 Not to date ourselves here on here in 1999, I went over there and did an internship with the Daytona Cubs and then somebody else, you know, you do a good job as my, you know, tell people, you listen, you work your butt off, you're not sure what you want to do. You take these opportunities. And Bruce Hammel, who was the major league strength coach with the Cubs, came and said, hey, listen, you know, there could be some opportunities in baseball for you. 00;10;40;22 - 00;11;03;05 What wasn't where I wanted to be. I thought I was me in college football, like I said, and wound up, you know, getting into, with the Pittsburgh Pirates, you know, went down, interviewed. So now, another thing I tell all, all young strength coaches always take the conversation and you might not want it, but it's good to work on your skills as far as your interview skills and kind of understanding. 00;11;03;08 - 00;11;22;14 You know, that process, learning how to sell yourself a little bit in those scenarios, learn, you know how that dynamic is, but wound up getting an opportunity and get to take the job with the Pittsburgh Pirates and got into baseball. Never look back. 22 years later. It's been three years for the Pirates. 13 ish with the Reds. 00;11;22;17 - 00;11;52;05 You know, it's a major league level. And in my time with the New York Yankees and I finished in 2020, I like how all those early experiences, you got a ton of experience working with different teams, obviously on the medicine side, and that led you into strength and conditioning. But you had tons of experience building programs. I think, your time with the Reds, your time with the Yankees, now you're working in building a tactical strength and conditioning department at Pasco County. 00;11;52;08 - 00;12;12;01 What are some of the unique challenges when you come in? Maybe the program isn't where it needs to be. How do you build a department from the ground up? So every opportunity along the way is even coming to it, even at UCS at that time. So I don't want to take a step back. It just was that transition from one to Division one. 00;12;12;03 - 00;12;28;21 And we're building a program. So it's just me and somebody else, as the interns, you know, I'm saying then Augus and then I got hired on there as a full time strength coach, and then want of building on that program and being there to kind of see that. But Coach Bridgeman, I think he's done some things with the Navy at the time. 00;12;28;23 - 00;12;41;21 Showed me some administrative things that I didn't know that needed to happen. Right. So you can't put these things away for when it's your turn to kind of be in charge. So I wasn't in charge anything, but I kind of learned the process well because we were limited staff. So he had to put me in some challenging situations that I need to do. 00;12;41;21 - 00;13;00;11 Right. You got to grow up real quick. So then I want to went to the Pirates. Baseball was transitioning into developing minor league programs, right? Because at the time was just a major league strength. I had athletic trainer, assistant trainer, major league strength coach, and a minor league coordinator pretty much only outside of that. It was a lot of internships in and around it. 00;13;00;14 - 00;13;21;09 And then while I was my my time there with the Pirates, we built out that program. We created, a full time position. At different levels. Right. So super short season, you know. Oh, well, Gulf coast, short season, high, low and triple AA were they weren't in crazy salaries, but they were full time positions. Those are probably some of the first in the game at that time. 00;13;21;11 - 00;13;37;09 Correct. And so we were able to from a job creation standpoint that that was that was pretty cool to be a part of that. And then, had the opportunity to, you know, left the Pirates, came to the Reds. We're building the same kind of minor league program at this time. Now, I had a plan. Right. 00;13;37;11 - 00;13;54;22 You need this amount of people. Here's how we're going to roll this off. Carl Alvarez was a major league strength coach at times. I got hired on as a minor league guy, and then. And, had the opportunity to take it, take a major league job, two years later and then spent, you know, 15 years at the Major league level. 00;13;54;22 - 00;14;08;20 So I had, you know, five minor league years and then and then 16 at the major league level. It was it was pretty cool. So being able to watch that program grow put everything in place from a programing standpoint, learning how to deal with the coaches in the front office and all the other people in the scouting department. 00;14;08;22 - 00;14;28;20 What was great, and then getting a chance to to even do with the New York Yankees and building out even more programs, and then adding in the sport science piece and adding in a dietitian and adding all that. So from a job creation standpoint, I feel like we, you know, over say, 20 something years, we're able to, you know, builds almost 30, 35 jobs, you know, in the game, which I'm excited about. 00;14;28;23 - 00;14;47;21 And, and then watching some people that came in behind me that all work for the pirates and different things and moves along and, really excited about having those opportunities to where it gave me this opportunity when I, when I, when I got out of baseball and someone came up here and said, hey, you know, Pasco Sheriff's Office wants to build a human performance program. 00;14;47;21 - 00;15;04;21 At the time, this was an EXOS contract. We had a lot of people here from from special operations that seen some different things. While they were time there in the military, they knew it was something that needed to happen. And then I was lucky enough to, to land this position and I said, hey, you know what? 00;15;04;23 - 00;15;22;27 It's not just going to be a human performance program. We did a health and human performance program, right? We have to add in the the care aspect from we have a lot of people that have issues. So we're able to bring in. So now we're here I guess we're, we're we wanted to go with this was we're the first I call it a long term development program, right. 00;15;22;27 - 00;15;48;05 Where the first health and human performance program or a sports medicine program in law enforcement. So we're playing both both sides of that. When we're able to build out a staff from a job creation standpoint, now we have another strength coach, acts as the trainer and strength coach. We have a chiropractor and a registered dietitian, and we're able to provide care for the people who need, you know, some soft tissue work and some different things that that need to happen. 00;15;48;07 - 00;16;08;11 And taking that team, team approach that we learned through sports over time. On how to provide player care. We need to provide, you know, deputy care and, from from a tactical athlete standpoint and what I mean, long term development, we're able to impact the agency by we we have an explorer program at the high school level that we do, you know, exposure to all these different things. 00;16;08;13 - 00;16;43;24 And we work out of the academy as people come, you know, they want to become deputies. We we have some, opportunity to help and build foundational movements and corrective exercise at that level. And then like this morning, we have people that when we hire them officially into the sheriff's office, where we have a program to where we have a strength conditioning program for for six weeks, as we're training our deputies and teaching them and taking that exposure from those lower levels, right to, to here to where we can build out and show them all the mobility and the FRC stuff and control the programs and weight room programs and, you know, start, you 00;16;43;24 - 00;17;15;14 know, running programs and conditioning programs and agility and everything kind of gets built out. Show them how to expose them to it. And then we we have meetings through our FTO program. And then we do what to control. But we have programs for canines, you know, slot and you know, the tip of the spear. So when you think of a long term development program, Eric, we have stuff from the Dominican Republic to the big leagues, and now we have some things from the high school program and people who want to be in law enforcement or ROTC, whatever, and how we get them all the way to Swat or canine, you know, to to be our 00;17;15;14 - 00;17;43;01 best. And, I feel like we're impacting the agency and getting a lot of support. And so I'm excited to help be a part of that. So you've seen the culture obviously change and MLB to adopt strength and conditioning. Now you're experiencing that on the tactical side. Do you see a big difference in the culture of how strength and conditioning, sport science, all the different areas you mentioned nutrition, sports medicine, all how all these different areas are being adopted? 00;17;43;03 - 00;18;02;11 Yeah, it just takes a little bit of time and, you know, a lot of lot of sweat equity to, you know, in the beginning, you know, in the beginning times with, with baseball. Right? You didn't you didn't have as many people or there are some people on the coaching staff for the nonbelievers. Right. As long as you have some support at the top, it gives you opportunity to kind of, show the value. 00;18;02;13 - 00;18;23;16 Right. And, and how we're going to help impact the agency from, from injury prevention to also to performance and then how how that bleeds into the hitting and ground balls and pitching, you know, everything. And I've watched a huge swing say on the baseball side from from pitching coaches that maybe weren't they don't want to say what not to say. 00;18;23;16 - 00;18;50;20 Not I say as nonbelievers in the beginning, but weren't as adaptive to where that swing over that, say, 20 year period to where they're they're almost your biggest advocate. They they apply the most science right to, to to things to where we gain traction and show them, hey, the value of it to where as the front office started adding people in and, and over time, now you see a huge shift in culture, say, and baseball all the way from the D.R., all the way through the big leagues. 00;18;50;20 - 00;19;15;14 Right. And so I'm, I see the same thing here. You have people here who, who teach the skills. Right? You have shooting skills and jujitsu or defensive tactics and all those different things. And we want to impact the coaching staff to say, hey, here's ways that we can help your skill acquisition, right? To getting people more mobile, right, to get people in a better condition and doesn't, you know, have to be, say, marathon runners or bodybuilders and all those type of things we do. 00;19;15;15 - 00;19;32;18 You have to be in just enough shape to to do the job. And this is a tough job. When they go to trainings, they're out there for six, eight, ten, sometimes the 12 hour shifts, right. So when you're preparing people to do things for 12 hours, you know, you have to be able to dissect that a little bit. 00;19;32;20 - 00;19;52;28 And they got a hard they got a hard job, they got a hard job with a lot of liability. And so we want to make sure that, you know, you know, the number one thing that affects any kind of skill or division decision making is fatigue. And we have to make sure people are ready to do their job so that they're always making good decisions from hour one to hour 12. 00;19;53;00 - 00;20;10;09 You know, that that that's that's the approach. And so I'm just fortunate enough to, to get a chance to see people do something really well. Like I see it on the baseball side, when you get to watch baseball played at a high level for a long time, you get to appreciate a lot of little things. And then I've got a chance to watch people who are really good at their job here. 00;20;10;12 - 00;20;29;16 Show me the right, I guess, the right way to go about, you know, say, policing and law enforcement and how to from a from a skill side of it. And now we're able to to add the all the things that we've done on the sports side of it into this side. So from from a sports medicine side to, to the, you know, conditioning and strength conditioning side. 00;20;29;16 - 00;20;51;03 So now adding some tech. Right. So we're adding in. So we have a full assessments here. We you know we you know we do all smoke screens and movement screens and different things that people you know didn't really think about in 2005 and six and seven, you know, back in the day. And now to where we have, you know, the on base you and this and that and TBI and you have every single kind of, assessment possible. 00;20;51;03 - 00;21;05;16 Well, we're bringing some of those things here, right? We have to get people assessed. We have to get, we're using the body, we're using some tech, we're using some pressure mats. We're going to be adding in some some stuff involved and or some force playing some different things. And, you know, there's a lot of hitting drills that apply to shooting skills, right? 00;21;05;16 - 00;21;23;06 You teach things from the ground up and, and we're showing the value of that because people get better. So, you know, and people need to see the numbers. Right? You want to make change, right? They need to see the body numbers. They need to see some of the, some of FMS numbers. They need to see those things because you just talk about it. 00;21;23;06 - 00;21;43;05 Right. It's you know, they can't really understand it. But when they see it it's like, hey, holy cow. We're actually, you know, I'm actually getting better at some of these things. So it's been fun to watch. Yeah. Sounds sounds exciting. And you talk about the tech before we were talking about job creation and how that's really allowed you to build programs everywhere you've been. 00;21;43;05 - 00;22;05;08 But when I hear that, I'm like, hey, you're going to your leadership and you're asking them for money. Essentially, you're saying, hey, we need money to hire a strength coach or hire an athletic trainer or to purchase this technology. What's your approach going back on what you said you have, you're believers, you're nonbelievers. When you're going to somebody in a leadership position saying, hey, we need budget for this. 00;22;05;11 - 00;22;27;14 They may not be on board. How do you how do you navigate that process? I think over my years of learning how to get to. Yes, and to be patient and and to pick and choose your spots. I think I think when you're a young, trained coach, you don't know when to ask and not ask. So I've learned, like when you lose ten games in a row, you don't go ask for anything. 00;22;27;17 - 00;22;40;26 You mean you went on days in a row and everybody's happy, right? You got you learn how to pick your spots. And I think, you know, those are some of the things that the that I've learned around here. So like when you know, hey, we know we're down X amount of deputies. Right. So don't be asking for things. 00;22;40;26 - 00;22;58;10 Right. And then all of a sudden, you know, when things are moving at full speed around here and things are going well, like know you learn how to pick your, pick your spots. So you learn how to get to. Yes. And then and part of that is, You know, I've learned, you know, in baseball, you have a union. 00;22;58;12 - 00;23;13;13 So I guess you learn that you're only even at your best. You're about to do about 75% of the stuff you really want to do, right? Because there's unions and rules and guidelines and legal stuff and all these other things. So no one ever gets so hope. So. If anyone out there watching, you never have to get 100% of what you want. 00;23;13;14 - 00;23;24;09 If you do that, go in your own business, right? If you want to do everything you want to do, when you want to do it, and how you want to do it right then and there. But if you're going to be working for another organization or going to be in a team environment, you're never going to get everything you want. 00;23;24;09 - 00;23;43;12 So you got to pick and choose, figure out what you think on your list of things is the most important thing that day, right? And ask for those things, at the right time. And we've been lucky enough here to now get some federal dollars. And we are building a performance center, and we are, you know, building and getting a dedicated space. 00;23;43;12 - 00;24;03;18 Right? Because right now I'm in the Joint Operations building, right? I'm going to have a housing human performance, a building. We're in that process. We got some federal dollars, we got some state dollars, we have some county dollars that, we're we're now building a building, right. You know, here. And we have five satellite locations in and around the county or the county, 700mi². 00;24;03;20 - 00;24;27;17 And how we're able to, to do some of those things. And so we found the right time. We built some success. We got some people from an adoption standpoint that want to do these things, from a sweat equity standpoint. And now we're on the other end of this to where, you know, we put the time and and we're being rewarded with, you know, our, our sheriff and our leadership and, and, that, that want to make sure we have a dedicated space to train up to train our deputies. 00;24;27;19 - 00;24;53;27 Right. Not to, and to help impact the agency. So I'm really excited about that, that we're moving in that direction. And they want to build an add on. That's huge man. It's cool to see departments grow. And I think back when you were the president of the PBSCCS, Professional Baseball Strength and Conditioning Coaches Society, and you've really had to be an advocate for strength and conditioning through your whole career. 00;24;53;27 - 00;25;15;27 It goes back to what you said on job creation, and it's it's exciting for me to hear that and just see your involvement. Over the years you've been a presenter, you've been an award winner. What's the NSCA meant to you at different career stages? Well, I want to still say that I moved from the president of the PBSCCS to the administrative director. 00;25;15;27 - 00;25;32;27 I've not left that aspect of the game from the education standpoint. Listen, we all have to give back in certain ways, right? And, you know, and I'm fortunate enough to that the board with the PBSCCS allows me to be a part of, say, the trade show and to be part of what we're going to be doing another webinar here soon. 00;25;33;00 - 00;25;48;07 I think people out there need to know that you need to give your time back and a lot of it's going to be in the form of education and time and talks like this. And so along with that, yes. You know, I still like coming to the, to the, I don't wanna keep screwing up like that. 00;25;48;07 - 00;26;09;26 Kind of. Right. So the NSCA and then just you being let me be a part of this is this is huge. Right? But, I want to just make sure that, you know, that I'm taking the time to, you know, help out people just like Connors and Bridgman and different people. And then, you know, like, obviously one day, like this, this program, the sheriff is, you know, given their time and opportunity to to me, to where I like to give back to some of these things. 00;26;09;26 - 00;26;34;18 Right. And, and go and just, hey, I'm gonna tell you right now that I was going to agree with the way I do things, that it's okay to go out there and be judged by your peers a little bit. I think some people get nervous about that. We all are in the beginning part of our career, and now you get to a certain point to where, you know, I'm okay because some of the things I'm talking about, I'm doing good at and some I'm not doing as good, but hopefully someone in the room can be constructive enough to say, hey, hey, man, here's a better way to do it instead of just kind of beating 00;26;34;18 - 00;26;51;22 you down. And I've been on both ends of that, but I'm not as worried about that anymore. And and I'm okay to. Hey, here's what I got. Here's what we're doing. Help me make it better. Be constructive on that, and then I'll come to you and to other people. Well, through the NSCA. And you got a lot of good people in this tactical space. 00;26;51;22 - 00;27;11;25 And they've been very welcoming. This is the more welcoming they are. So you want to say the sports out of it. And what a great community. And everyone everyone wants to help it get better. And so I, I'm very, very, very appreciative of that. And, so that that's the community with from the NSCA. They've been they've been great. 00;27;11;27 - 00;27;34;20 Yeah. Your willingness to be open to share what you do, even if it's the the best thing out there, or maybe it's something you're still working on. I love that that comes through. If someone wants to reach out and get some of that advice from you, what's the best way for them to do that? Yeah, just as just, you know, I guess if you I don't know if you can put the email up on the screen, but email's the best, way to get Ahold of me. 00;27;34;20 - 00;27;52;24 I do try to reply to all of them. And hopefully, you can just take a little tidbit from here because everyone should put their own flavor on some things. You know, we all take some tidbits from each other, and hopefully you can kind of process some of the things that we're doing here and about, I'm always willing to help because I know other agencies. 00;27;52;24 - 00;28;15;27 Now we're starting to in the state of Florida, right? We have 68 counties, and I hope all 68 counties at some point, they are hiring a strength conditioning coach, and to help all their programs, to help all these deputies. What a much needed, job. Like a lot of job satisfaction and helping these people. Yeah, it's it's really exciting to hear job creation is the name of the game we care about. 00;28;15;27 - 00;28;38;28 Creating opportunities for coaches to move through the field like we have. And that's that's something that comes through on your baseball background through the PBSCCS. This is cool that this was a, baseball episode, but it was also a tactical episode. We don't always cross those two areas in this. In the same, episode here on the podcast. 00;28;38;28 - 00;28;59;02 So I think it speaks to the fact that you can move through different areas of the field, and our skill set is valuable, our knowledge is valuable, and we can take that with us when we have a new career opportunity or something that interests, so I think that's a really positive, encouraging messages for our listeners. Matt, thanks so much for being on today. 00;28;59;04 - 00;29;16;00 Yeah. Thank you. Hey, Eric. Appreciate it. Appreciate your friendship. I think I got a chance to meet two more people today. You know, that that are that are in the background there. So, any time and then I'm also going to be at the speaking at the tactical. Just let everyone know that I'll be speaking at the, tactical conference come August. 00;29;16;02 - 00;29;41;01 I love it. Yeah, absolutely. Thanks, everybody, for tuning in today. Great episode. We talk tactical baseball, strength and conditioning. Matt has a ton of information and knowledge experience with the NSCA. He's a great contact so we'll put his information into the show. Notes. Also a special thanks to Sorinex Exercise Equipment. We appreciate their support. This was the NSCAs Coaching Podcast. 00;29;41;09 - 00;30;01;03 The National Strength and Conditioning Association was founded in 1978 by strength and conditioning coaches to share information and resources and help advance the profession, serving coaches for over 40 years. The NSCAs be trusted source for strength and conditioning professionals. Be sure to join us next time.

At the United States Air Force Academy, time is a commodity. Now entering his 20th season coaching the Falcons, Matt McGettigan explains how he works within the constraints of Division I football at one of the sport’s most distinctive programs. He talks through the reality of the Air Force Academy, where class schedules, military requirements, and sleep routines influence training decisions. A teacher by trade, McGettigan breaks down how the Air Force Academy aligns its performance team and why movement is a separator in its system. He also explains what it means to be the program’s “standard bearer.” McGettigan then walks through a typical day with the team, restorative water-based recovery, and maximizing pre- and post-competition 72-hr windows. Along the way, he reflects on family, mentorship, and preparing athletes for service and life beyond the Academy. Listen for hard-earned lessons to manage cumulative stress, build competition-week readiness, and keep the growth mindset that sustains a long coaching career. Reach Matt by email at [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Join the NSCA Football Special Interest Group (SIG) on LinkedIn to connect with other coaches and stay current on football strength and conditioning best practices.Show Notes“The other thing here, there's a little bit higher purpose, right? As we're developing leaders, it's a leadership institution that men and women are going out and serve their country in different various areas. But that's the other thing that I take great pride in is seeing these young men that have come in here and have grown as men. And now as they come back and come through the door, what they've done as fathers and as husbands, as Air Force officers, is pretty impactful. And that's why it keeps me coming to work every day.” 11:50 “My recommendation would be find people that can help you along the way and never be afraid to ask for help. Have a continuous growth mindset, a learning mindset. The longer I do this, Eric, the more I learn. I need to know and the more I don't know right? And and have that ability to have a passion for teaching and coaching.” 26:25 “We tell our players this, we're always going to tell you the why. We're always going to have your best interest in mind and we'll always tell you the truth. Those are things that when you have trust, you have truth. And then they know that you're coming from an area that you do care for them. You can still coach them. You can still hold them to a high standard and accountability, because in any organization, there's accountability and getting players again to try to understand the why and the how and then again, let them take the ownership of it and be a get a player led team...” 28:50

At smaller colleges, strength and conditioning coaches are often asked to lead big with limited staff. Whitney Leyva-Camberos, Director of Sports Performance at Fresno Pacific University and NSCA Southwest Regional Coordinator, shares how she supports a growing program while building a career through service. Leyva-Camberos talks through small-department challenges coaches know well, from crowded training windows and shared weight room space to constant communication with sport coaches. She uses timing gates and velocity-based training to raise intent, spark athlete competition, and keep data useful for a small staff. As a parent and department leader, Leyva-Camberos reflects on the support that helps coaches stay in the field for the long term. She also shares how saying yes and showing up at NSCA events helped turn local introductions into lasting connections. Listen for strategies to lead with limited resources, choose technology with purpose, and get connected through NSCA opportunities in your region. Connect with Whitney on Instagram: @bigassmuscles or by email: [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Connect Locally: Find your NSCA region, local leaders, and regional LinkedIn group. Check upcoming State/Provincial & Regional Events for chances to learn, network, and earn CEUs near you. Review NSCA Volunteer Leadership Opportunities for ways to get involved and application windows. Explore the Foundations of Coaching Lifts (FCL) Course for coaching compound lifts with progressions, regressions, and cues. Show Notes“I didn't really hear of a lot of women and moms who were head strength and conditioning coaches. So, I kind of had to lean on other industries, like our head athletic trainer at the time. She's a mom, and she kind of was in the same boat. But then slowly but surely, I've made connections over the years now and seeing that there are a lot more moms in this position. But I think the biggest thing for me is like the village I have.” 8:40  “I'm using technology in my way of adding more content to my list, making sure that they're actually getting what we need out of the list to get the adaptations we need. So, you know, even if we're doing like a quick ten yard sprint, like even putting the gates on, it makes them want to do that competition game with each other [...] Especially when you have female athletes who don't lift as heavy as they should. They're stronger than they think. And we know that and we try to push them. I think the VBT gives them more objective information of like, am I lifting in the range I need to? And so I've used it more for the intent piece.” 13:20  “How did you get involved? What are you doing to volunteer? Because I want to see what that's like. I actually reached out to the Southern California director at the time, and it was actually going to be held at San Diego. And I just said, hey, do you need any student volunteers? I'm willing to drive down and help out. And so I'm pretty sure I drove down by myself. I didn't really have I didn't really know anyone at the time I had started grad school, my husband came down with me, booked a hotel, and I was there, the whole Southern California conference. But I told myself my goal that day was, I'm going to talk to every single speaker at that event. I'm going to connect with every single speaker. Like, this is where my connections begin.” 17:10

Early-career coaches have to learn fast, adapt faster, and still earn trust. Sammi Ryan, Assistant Strength and Conditioning Coach at Boston University, shares how seeking golden opportunities led her across the country and into unfamiliar sports. After an early training experience deterred her from the field, Ryan found her way in through graduate experience and a support system she still maintains today. When coaching sports she has not played, Ryan starts with research, trusted peers, and relationships with sport coaches. She stresses that coaches cannot “copy and paste” what worked at a previous stop because every team, athlete, and setting is different. For Ryan, athlete questions are a chance to clarify the plan or change course. She also discusses staff coverage and sport science integration at Boston University. Ryan reflects on helping college athletes grow and develop as humans, not just athletes. Listen to learn how to strengthen your support system, adapt across teams, and guide athletes beyond sport. Connect with Sammi on Instagram: @sammiryann or by email: [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Join the NSCA College Coaches Professional Development Group (PDG) to build your network, share ideas, and navigate challenges in college strength and conditioning.Show Notes“I think a lot of times we can kind of get a little narrow focus on the way we're doing things or the way that things are happening at whatever spot we're at. So, I think being able to lean on different support systems, mentors, other people that were in my cohort at my different grad programs to be able to reach out and lean on them and see how are you dealing with this, not just kind of the X's and O's, but maybe dealing with sport coaches or navigating how to train different teams, or working with sport science or just anything that kind of we deal with on the day to day... I think has been a huge one.” 7:10  “I feel like athletes nowadays, especially with the social media climb, they want to know the reason behind everything. So, I think being able to take a step back and [...] making sure I mean everything I program always has a why behind it. And I told my athletes, if they ask me why and I don't have a reason, I'm more than happy to take a step back and change it.” 14:45  “We get kids that are 17/18 years old and then we can take them and see them grow and develop into not just athletes, but grow and develop as humans as well. [...] I think a big part is being part of their life and helping them develop as humans, not just athletes. And to see that development throughout the years is definitely one of my favorite parts about this field.” 19:20 

In the private sector, you are always auditioning. Joe Neal, owner of 2SP Sports Performance based near Detroit, MI, shares a blueprint for serving athletes from youth to the professional ranks. Those foundational principles support off-season training for National Hockey League (NHL) and Major League Baseball (MLB) players. Neal reflects on his untraditional path from an underserved college baseball athlete to a business owner. Along the way, his coaching was guided by self-experimentation, creative training techniques, and relentless learning. He explains what makes a strong private-sector program: coaches should be prepared, moving, and communicating, not buried in screens or programming. Neal also breaks down how he uses technology to individualize training, track progress, and support better decisions without losing supervision. He emphasizes long-term development, where overlooked athletes can keep growing, stay healthier, and outperform early expectations. Listen for practical lessons on culture, coaching, business, and private-sector development across every level of sport. Connect with Joe on Instagram: @joeneal2 or by email: [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Join the NSCA Entrepreneur Special Interest Group (SIG) on LinkedIn to connect with other coaches and explore ideas for building and leading in the private sector.Show Notes“If you want to go into the private sector, you got to be willing to bet on yourself constantly. And always be ready to audition, because that's what I feel like I deal with every single day.” 15:25 “If we can do a really competitive and compelling job to get them in there, it’s going to make a difference, you know, a change in their outcomes. [...] I was that athlete who really needed it and that athlete who we probably wouldn't have had, we probably wouldn't be talking if I didn't go through that process myself at this point and just kind of coasted through my career. And it was a game changer for me.” 23:25 “One thing that we want is we want our coaches prepped and ready to go. They shouldn't be programing during, during the session and those type of distractions are really problematic. [...] If they have high energy than our then our athletes are going to have high energy.” 29:40

Loren Landow, Notre Dame’s Director of Football Performance and seasoned S&C coach with NFL and private-sector experience, shares a service-first approach to leading teams. He contrasts training vs workouts, outlines offseason structure and standards, and stresses movement literacy, deceleration training, and hiring for fit and consistency.

Football is evolving fast, and the coaches who keep pace are the ones who control what they can and win the little details. Ted Rath, Director of Sports Performance for the New Orleans Saints, reflects on over 15 years in the National Football League (NFL). He explains how training times, availability, and sheer athleticism have shifted with the game's expansion. Rath makes the case for gaining a well-rounded experience by coaching different sports, seeking knowledge, and being patient on your path. He also shares his linear progression approach to sport science that keeps new tools actionable and avoids technology overload. With players now arriving more educated and invested in their data, creating understanding and buy-in remains essential. Rath reveals that his coaching philosophy and culture starts with “leading yourself,” emphasizing ownership and helping others. Apply his perspective to protect availability, dial in the little details, and integrate sport science with purpose. Reach out to Ted on Instagram: @tedrathstrengthcoach | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Catch Ted’s session, “The Future of Training in Professional Football,” at the 2026 NSCA National Conference in New Orleans, July 8–11. Sign up early and save at NSCA.com/NSCACon.Show Notes“We work together. That's the greatest thing about team sports. We're in this together and we're competing for the same things and we're trying to help each other get better. But that also goes down to families. We work incredibly long hours, as you know, it's stressful. There are times where it's hard. It's extremely hard. You're going to face adversity. You're going to have ups, you're going to have downs, you're going to have great years. You're going to have very trying years. But all that also reflects upon your family and the people that you choose to surround yourself with.” 5:00 “I always tell the younger coaches that I'm talking to or asking me similar questions. Gain a well-rounded experience and what does that mean? Go see coaches with different philosophical approaches. Go see different sports like we talked about earlier. Go learn wherever you can go. Work with golf athletes and rotational athletes. Go. Just go seek knowledge wherever you can and try to make that as well-rounded as possible. And then don't rush it.” 9:20 “The only wrong step is not taking a step. So, I try to operate with a level of urgency. If you take the wrong step, that's okay. Just learn from it. Don't make that same mistake again.” 11:20

Want to break into tactical strength and conditioning? Start by understanding the physical and stress demands of tactical work. Whitney Tramel explains what coaches need to know before stepping into this space. Drawing on her experience across military, police, and fire settings, she outlines the training qualities tactical professionals need to stay ready. She also discusses the growing focus on “holistic health.” In her view, that means looking at the whole individual and supporting longevity across a demanding career. As Tactical Program Manager at the National Strength and Conditioning Association (NSCA) and a PhD candidate studying stress physiology, Tramel connects research with the realities of tactical coaching. She also addresses a side many coaches are not ready for: tactical athletes often trust their strength coach with conversations that reach far beyond training. Learn what the role requires, what coaches often miss, and how to enter the tactical field with clarity. Reach out to Whitney by email: [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Looking to enter the tactical space or keep growing in it? Explore the Tactical Strength and Conditioning Facilitator® (TSAC-F®) certification and join us at 2026 NSCA Tactical Annual Training in Orlando this August 17 – 20Show Notes“Maybe there are times throughout the year we can focus more on one than the other. But I think we're really doing people a disservice if we only choose to focus on one at a time. We have a police officer that might be at a desk or two sitting in his cop car all day, but when he needs to chase after someone, he needs to chase after someone, and he doesn't know when that time is going to come. So he needs to be ready to do that at any moment.” 7:40 “Is it required? No. Do I think that it shows that you care and are making efforts towards learning? Absolutely. Secondary to that, it's police officers, firefighters, military personnel, service members who want to bring physical fitness, strength and conditioning, human performance to their department, to their unit, and essentially be a force multiplier...” 19:00 “There's so much research on what the physical and stress demands are of these jobs. So do the research and show up to your first interview knowing without a shadow of a doubt what you're working with. [...] I understand this is what I'm working with. I understand these are some things that I might see in this role. And here's what I plan to do to kind of help that. And I think those are ways to really help you get a job in the space of that's kind of what you're looking for.” 23:05

When William Kraemer first entered the field, strength and conditioning was, as he puts it, “primordial.” There were few standards, limited research, and little shared understanding. As one of the most influential figures in strength and conditioning, Kraemer recounts how the profession grew from humble beginnings into a science-driven discipline. That history still holds weight for coaches today. He explains why coaches are often drawn to new ideas, but progress comes from building on proven principles. Workout logs are central to his approach, and he notes how analyzing training over time can improve decision-making. He also emphasizes alignment across the performance ladder to support innovation and athlete development. As the Senior Advisor for Sports Performance and Sports Science at The Ohio State University, he shares his perspective on where the field is headed next. Apply his wisdom to stay grounded in solid principles, evaluate training with greater precision, and better serve your athletes. Reach out to Dr. Kraemer by email: [email protected] | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscsShow Notes“I think that search for knowledge, that understanding, that even today I well, we don't know where there's so much, we don't know. I mean, it just gets more complex as you pick up the paper. But if you have the search and the creativity that you want to really understand things and you really, well discovery, and you realize you don't know it all, then you basically build on what we know and the principles and you try to do what's best.” 13:45 “The most important thing you do is your workout logs, and I had a whole chapter on that. If you basically don't understand your workout logs and don't analyze them and look at them and then prepare your athletes to do what their next sequence workout is going to be, you got you really have to be an analytical, you know, monitor, an analytical, forensic person on the athlete's workout logs.” 29:35 “The biggest thing we have to do right now is educate sport coaches, because many of our sport coaches don't have the background that really evolved in into the present day, strength and conditioning and sports performance people or sport science people.” 35:37