Just Fly Performance Podcast

Hayden Mitchell, Ph.D., is a sports performance coach and educator who specializes in integrating play into learning. He dives into how coaching can shape the athlete’s experience and personal development. The conversation explores the significance of movement ecology and the environmental factors that influence coaching. Hayden emphasizes playfulness, restraint, and the importance of allowing athletes to explore creatively. He contrasts self-actualization with strict performance metrics and shares innovative warmup techniques that foster joy and engagement.

Today’s guest is Dustin Oranchuk, Ph.D. Dustin is a sport scientist focused on sprinting biomechanics, speed development, and force production. Known for blending research with practical coaching insight, his work explores how isometrics, elasticity, and coordination shape high-performance sprinting and athletic movement. Isometric training is one of the “original” forms of strength training, and in the modern day has become one of the most popular areas of discussion and training methodology. Although the practice has exploded, it often lacks an understanding of physiology of adaptation with various methods. In this episode, Dustin explores the evolving world of isometric training, including the origins of isometrics. We discuss differences between pushing and holding contractions, tendon and neural adaptations, and modern applications in performance, rehab, and longevity. The conversation also dives into eccentric quasi-isometrics (EQIs), motivation and measurement challenges, and how coaches can intelligently integrate isometrics alongside plyometrics and traditional strength work. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:11 – Strength Training Beginnings 5:38 – Evolution of Isometric Training 8:38 – Modern Applications of Isometrics 9:52 – Neural vs. Morphological Adaptations 15:45 – The Importance of Long Holds 19:42 – Combining Isometrics and Plyometrics 39:22 – Exploring Eccentric Quasi-Isometrics 47:10 – Periodization and Isometric Training 1:05:48 – Future Research Directions 1:13:00 – Closing Thoughts and Reflections Actionable Takeaways 5:38 Evolution of Isometric Training Overcoming isometrics originated as a way to target sticking points with high force. Early isometric systems emphasized position specific strength over movement. Modern usage has expanded beyond barbell sports into rehab and longevity. 8:38 Modern Applications of Isometrics Isometrics are now widely used to “own positions” across joint angles. Longer duration holds are frequently used for tissue health and rehab. Training intent has shifted from peak strength toward durability and resilience. 9:52 Neural vs. Morphological Adaptations Short range, position specific isometrics bias neural intent and coordination. Long muscle length isometrics bias hypertrophy and tendon adaptation. Choose isometric type based on whether the goal is performance transfer or tissue change. 15:45 The Importance of Long Holds Tendons require relatively high intensity to meaningfully adapt. Long holds help reveal side to side asymmetries and control deficits. Extended holds build tolerance and confidence in vulnerable joint positions. 19:42 Combining Isometrics and Plyometrics Pairing isometrics and plyometrics can produce modest additive benefits. Combining methods may reduce fatigue compared to doing each alone. The interaction may enhance effort quality rather than purely physiological output. 39:22 Exploring Eccentric Quasi Isometrics EQIs combine a maximal hold followed by forced eccentric lengthening. They accumulate large time under tension and eccentric impulse. EQIs are powerful but mentally taxing and difficult to sustain long term. 47:10 Periodization and Isometric Training Use longer, lower intensity holds earlier in the offseason. Progress toward shorter, higher intensity, position specific isometrics near competition. Post game isometrics can support recovery without additional joint stress. 1:05:48 Future Research Directions Measurement technology has driven the resurgence of isometrics. Push versus hold distinctions are becoming a key research focus. Future work aims to clarify muscle and tendon behavior during isometric intent. 1:13:00 Closing Thoughts and Reflections Consistency with foundational exercises drives long term progress. Isometrics are tools, not replacements for dynamic training. Coaches should match the method to the goal, not the trend. Quotes from Dustin Oranchuk “Tendons tend to need a certain threshold of intensity to get meaningful adaptations.” “The maximal amount of force you can push is almost always more than what you can hold.” “Isometrics let you own positions rather than just pass through them.” “Long holds are a great diagnostic tool for finding asymmetries.” “EQIs are effective, but they are very hard to push hard and regularly.” “Use the best tool for the job rather than trying to blend everything together.” “Consistency beats constantly reinventing your training approach.” “Isometrics compress joint motion so other systems can recover and adapt.” “Intent matters just as much as the muscle action itself.” “You do not need complexity to get strong adaptations over time.” About Dustin Oranchuk Dustin Oranchuk, PhD, is a sport scientist specializing in speed development, biomechanics, and force production in sprinting and jumping. He holds a doctorate in sport science and has worked extensively with elite athletes across track and field, team sports, and high-performance environments. Dustin is widely known for his research-informed yet practical approach to sprint mechanics, isometric training, and elastic performance, bridging laboratory insights with real-world coaching application. Through consulting, research, and education, he helps coaches and athletes better understand how force, stiffness, and coordination influence maximal speed and performance.

In this engaging discussion, Kevin Secours, a veteran martial arts coach and author, shares insights on blending martial traditions with modern training principles. He explores the nuanced balance between resilience and self-destructive extremes in body hardening practices. Kevin delves into the importance of mindful modulation in training, discusses the value of solo rituals, and emphasizes adaptability in movement. He also highlights how simple daily practices can build willpower and enhance long-term training goals for longevity.

Quintin Torres, a strength and performance coach with a martial arts background, dives into the fascinating world of nervous system training. He contrasts 'soft' qualities like reactivity and coordination with traditional metrics, emphasizing the importance of movement quality for athletes. Torres discusses the limitations of barbell-centric training, the role of creativity in keeping athletes engaged, and the necessity of individualized coaching. He shares insights into training modalities, such as foot work and manual resistance, that enhance athletic adaptability.

Discover the 10 keys to achieving athletic longevity and peak performance. Topics include mastering bodyweight skills and the art of doing more with less through creative training techniques. Emphasizing joy in training, the discussion highlights the use of games and community to keep athletes motivated. Explore the benefits of seasonal training, adopting a generalist approach, and the importance of reflective practices. Learn how to design your training environment and maintain a youthful spirit, ensuring that workouts feel more like adventures than obligations.

Dr. Jarod Burton, a chiropractor and sports performance coach, dives into the intricate world of neurology-driven movement. He explores how the nervous system impacts athletic performance, emphasizing the use of flywheel training to teach rhythm and improve force transmission. Jarod sheds light on spinal mobility and ribcage expansion as keys to enhancing mechanics. He simplifies complex neurological concepts for coaches, advocating for quick assessments and targeted training to unlock athletes' potential. Tune in for practical insights on optimizing performance!

Reinis Krēgers, a former champion decathlete and innovative coach, dives into the world of play-based athleticism and movement literacy. He shares his inspiring story of overcoming a finger loss while training with his non-dominant hand. The conversation highlights the importance of creativity and curiosity in coaching, contrasting Eastern and Western approaches to athlete development. Reinis emphasizes pole vault and playful drills as essential tools for fostering long-term engagement and adaptability in athletes of all ages.

Austin Jochum, founder of Jochum Strength and former All-Conference safety, emphasizes the importance of playful, adaptable training. He critiques traditional coaching methods and champions athlete-driven learning, highlighting how play enhances performance. Austin dives into his Olympic lifting revival, sharing insights on how varied environments and competition can unlock athletic potential. He introduces the JST Olympics, a team-based initiative that boosts motivation and camaraderie in training. This conversation is packed with innovative ideas for enhancing athletic development.

Bill Smart, a sport scientist and elite fight-sports coach, reveals fascinating insights into performance training for combat athletes. He discusses the benefits of long isometric holds for building mental and physical resilience, and shares practical dosing strategies. Bill highlights the role of muscle-oxygen dynamics and how combining isometrics with conditioning caters to sport-specific needs. He also dives into flywheel eccentrics for enhancing power and sprinting's importance in maintaining elasticity, showcasing his innovative approach to athlete success.

In this discussion, Sam Elsner, a former NCAA champion thrower and motor learning educator, shares insights on athletic performance and movement learning. He emphasizes the importance of play and ecological dynamics over rigid drills, explaining how adaptability and creativity in training yield better results. Sam critiques traditional strength training approaches, highlights the value of a 'slow-cook' method, and discusses how training culture and environment shape athlete development. He advocates for integrating games into practice to boost confidence and skill.