Just Fly Performance Podcast

Today’s podcast features sports performance coaches Sheldon Dunlap and Jeff Howser. Sheldon Dunlap is currently serving as a Strength & Conditioning Specialist with MARSOC (Marine Special Operations Command). Previously, he has worked at the collegiate level coaching a wide variety of sports at UC Davis and Duke University. Jeff Howser is a speed and performance coach with strong roots in track and field.  He spent 20 seasons as Duke’s speed and conditioning coach and has trained a variety of team sports and high-level track and field athletes.  Jeff was a world bronze medalist in the 110m high hurdles and a multi-time ACC champion. When you look at all of the possible training variations out there today in strength and athletic performance, you realize that a great majority of our modern training has been done in some way, shape, or form, many decades ago.  One method out there that is more recent in nature is partial range, oscillatory repetition methods with barbells for the sake of improving athletic speed and power. Sheldon appeared way back on podcast #131 speaking on his integration of oscillating reps, into the Triphasic system pioneered by Cal Dietz.  Sheldon originally learned the oscillating method from Jeff Howser (who also learned it from Cal’s influence). On the show today, Sheldon and Jeff will be speaking extensively about the nuances of oscillatory strength training for athletics.  We’ll be covering repetition style, percentage of 1RM to utilize, integration into the rest of the program, seasonal aspects, tendon concepts, and much more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr, and the Sprint Acceleration Essentials Online Course. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com TeamBuildr is an online software for coaches and trainers.  I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:00 – How Sheldon and Jeff first met, and where their training journeys have led them since our latest podcasts 7:30 – How Jeff got started with oscillating training repetitions and his origins with the methods 12:45 – Oscillatory training definitions, and then how Sheldon and Jeff use the method in athletic performance 26:00 – How Sheldon and Jeff bring in oscillatory training throughout the training year 38:30 – Coaching and execution styles of the repetitions in oscillatory strength training 42:30 – The quality of oscillating squat execution, on their athleticism and athletic ability 44:00 – Thoughts on individual factors in oscillatory rep training 47:00 – How oscillatory rep type work differs from simply putting a timer on a lift, as per how long it takes an individual to complete their repetitions 54:45 – How to integrate oscillating rep training into an entire training system, in light of other dynamic movements in a program, such as plyometrics 1:06:45 – Powerlifting 1:10:30 – The ratio of using oscillating training, versus more “health-based” lifting applications in a program Sheldon Dunlap and Jeff Howser Quotes “The main thing for me is controlling the speed and distance of the oscillation and controlling the speed of the oscillation.  When I did it the oscillation distances were 6-9 inches, depending on the weight and how deep you were.  it’s not a controlled descent, you can take a lighter weight and make it a heavier weight by giving people time under tension activities” Howser “Sometimes we’d go in a descending order, shallow, half squat deep.  Sometimes we’d go full squat, half squat, shallow.  Sometimes we’d go shallow, deep, shallow” Howser “I’d usually do 3 bounces in the bottom, sometimes I’d go as many as 5.  If you do 5 bounces with a heavyweight, there is a good chance you are going to get stuck” “I’d do 3-4 sets of 3-4 reps per set… each set would have 3 bounces… 3 reps with 3 bounces is 9 bounces at the bottom” Howser “As you go from deep squats to half squats, you can make the oscillations much much quicker” Howser “In basically 2 months, he went from squatting 13x135 to 34x165lb (using only oscillatory training squatting with 115lb)” Howser “For military populations (the strength endurance) component is a (really valuable aspect) of oscillatory rep training” Dunlap “Looking at an athlete with a young training age, we could do an oscillating goblet squat” Dunlap “One of the things with oscillating is if you are only hitting the bottom 5 times with oscillating we are hitting 15 reps in that spot” Dunlap “One of the things I’ve found (with oscillating reps) is the safety factor, you can make a lighter weight act heavier” Howser “The value I’ve found is in shorter oscillations… jamming the force-time curve way to the left” Howser “Being able to have that control/comfort factor… Jeff went through it using a lighter weight, I went through it using an eccentric phase first” Dunlap “As fast as I want to go (with the oscillations), with weight is going to dictate as fast as I can go” Dunlap “I’ve seen slow twitch athletes get much bouncier doing oscillatory training” Howser “I think I’ve seen greater improvements in less elastic athletes, than elastic athletes with oscillatory training” Howser “If you do oscillating activities early, then your plyometrics will be better later on” Howser “Starting acceleration is greatly enhanced when you do (drop squat/oscillations)… (using the method) in a 20-meter acceleration some athletes improved .25 seconds” Howser “(Regarding oscillating training and powerlifting) it made the transmission of force, more direct” Dunlap “I did 6 weeks of heavy oscillating strength training in prep for my presentation, and afterward I felt it, I was tight, I was very strong, but everything was so tight, things became painful” Dunlap “When I was training field teams (lacrosse, soccer, etc.) I trained oscillating lifts, and static lifts concurrently; as we approached competition, we begin to change the ratio, It was 2/3 to 1/3 slower lift to begin with, it turned into a 2/3 to 1/3 oscillatory lift… then it became oscillations and ballistics as we got closer to the competition season, then to maintain in the competition season, we would do one day of limited oscillations during the season” Howser Show Notes Javorek wave squat https://www.youtube.com/shorts/eKJkDvGd2dc About Sheldon Dunlap Sheldon Dunlap, a graduate of Appalachian State University, is currently serving as a Strength & Conditioning Specialist with MARSOC (Marine Special Operations Command). Previously, he has worked at the collegiate level coaching a wide variety of sports at UC Davis and Duke University. Between his roles at the collegiate level, Sheldon served as an Assistant Strength & Conditioning Coach with the Orlando Magic, and as the Head Strength & Conditioning Coach for the Erie Bayhawks of the NBA G-League. About Jeff Howser Jeff Howser is a human performance coach, who previously spent 20 seasons as Duke’s speed and conditioning coach. A graduate of Duke, Howser was a six-time ACC champion and was named one of the ACC’s top 50 track athletes of all time in 2003. He went on to earn a bronze medal at the World Championships in the 110-meter high hurdles and was an alternate on the U.S. Olympic Team. Howser ran on the international level for 17 years and was a four-time U.S. Olympic Trials qualifier and two-time U.S. Olympic Trials finalist. He served previously as the sprints and hurdles coach at the University of Florida, UCLA, N.C. State, Duke, and the University of North Carolina, and was on the British national staff for Track and Field from 2004-2008. Howser also has coached a number of top-world ranked professional track athletes such as Anwar Moore (13.00-110m hurdles), Jason Smoots (6.51-60m, 10.01-100m),  Bershawn  Jackson (47.30-400m hurdles), Leonard Byrd (44.45-400m), Michelle Collins (50.00-400m,  22.18-200m indoor), Daniel Caines UK (44.98-400m), Crystal Cox (50.34-400m, 22.34-200m), Jordan Vaden (19.98-200m), Marion Jones (7.08-60m, 10.91-100m), and other athletes from Jamaica, Great Britain, Trinidad, Ghana, Bermuda, Finland, Barbados, and the Bahamas. He also has served as a consultant in training program design for several other top-ranked track athletes from various countries which include LaShawn Merritt, Tyson Gay, and Veronica Campbell-Brown. Howser also assists Athens 2004 Head Olympic Coach George Williams in coaching the Nike GW Elite Track Club. His coaching resume includes seventeen Olympians, five Olympic Gold Medalists, four World Championship Gold Medalists, and one World Cup Gold Medalist. In addition, one of Howser’s athletes ran the fastest high school electronic 40yd dash ever recorded (4.25 electronic at the Nike SPARQ Combine), which is also the second fastest time in history. He holds certifications from: National Strength and Conditioning Association (NSCA) – Certified Strength and Conditioning Specialist (CSCS) US Track and Field Coaches Association (USTFCCCA) – Certified Speed Specialist US Track and Field Coaches Association (USTFCCCA) – Certified Sprint / Hurdle / Relay Specialist US Track and Field Coaches Association (USTFCCCA) – Certified Endurance Event Specialist US Track and Field Coaches Association (USTFCCCA) – Certified Strength and Conditioning Coach USA Track and Field Association (USATF) – Level III Certification Sprints / Hurdles / Relays…..National Coaches’ Registry

Jake Tuura, performance coach and tendon expert, talks about training tendons for performance, including conditioning bones and connective tissue, changing foot strike patterns, and the impact of variability. He also explores the composition and aging of tendons, the benefits of herbalism products for performance enhancement, the role of hydration and the interfecicular matrix in preserving performance and longevity, and the importance of rest and muscle strength for maintaining tendon health.

Today’s podcast features coach and educator, Jamie Smith.  Jamie is the owner of Melbourne Strength Culture, a strength and performance-based gym in Australia.  Jamie worked at high-level S+C in Australia and the US prior to starting his coaching business with Strength Culture.  Now he is heavily involved in coach development and education for strength coaches. Jamie has a truly expansive viewpoint on how we consider training in light of more global concepts.  In performance training, we must look at human beings on a complete (holistic) level.  To do that, it’s helpful to look at prominent and long-established fields of human collaboration and research, medicine to be exact.  In medicine, the “biopsychosocial” model was conceptualized in 1977 and has been prominent, particularly in pain science. On today’s podcast, Jamie talks about both the biopsychosocial and top-down/bottom-up models and how to integrate them into a training model.  Without considering the importance of mindset and culture, as well as “bottom-up” (using intuition in the training process) coaching, athletes are not going to get the possible level of result or enjoyment of the journey.  As Jamie says on the show, building awareness in the athlete or client is one of the most important things you can do, and by defining the overarching structures of the BPS and top-down vs. bottom-up training, we can better understand how our program is actually landing with those we train. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 4:04 – Discussing the “beer mile” and “milk mile” competitions as track and field spin-offs 7:37 – The BPS, or “Bio Psycho Social” Model, and how it applies to training 13:28 – BPS-based ideas as to why two athletes can be on the same exact training program and get a completely different training outcome 17:42 – The philosophical concept of determinism, in light of the BPS model 23:28 – “Top-Down” vs. “Bottom-Up” methods in looking at training 39:52 – Looking at “Top-Down” vs. “Bottom-Up” concepts in training, relative to global concepts, such as investing 45:28 – Practical steps to integrating balance in Top-Down and Bottom-Up elements of a program 48:27 – Client autonomy in light of training constraints, BPS model, and buy-in 51:19 – A bottom-up approach to assigning training de-loads 1:02:15 – Skillfully assigning load ranges based on BPS and bottom-up concepts in training, and helping athletes feel “wins” in a program Jamie Smith Quotes “I think there are a lot of S&C coaches who have never really trained for events” “The biology (in the BPS model) is the physical nature of the human” “The psychological is your software, your thoughts, feelings, expectations… and ultimately those psychological things shape the lens that we see the world through” “Social is the environment in which we place the human” “Our thoughts, feelings, expectations, shape the way we enter processes; I truly believe the BPS model is the most encompassing model to view how we do things or look at outcomes in life” “When you understand the BPS model, you can’t remove the mental from the physical, or the culture; when you say something, how this is going to be perceived by an individual is influenced by everything they’ve done in their whole life” “A lot of people, became physically attached as a representation of what (rolling and smashing) would allow them to become; when a coach would come along and bash that idea, they are challenging a belief system” “The way in which we communicate matter, the history of a person matters, all of this stuff matters all at the one time…. We are living in a subjective world, with subjective people, trying to make everything objective in the physical world, we are missing a huge portion of what is important in this endeavour of training and life” “The philosophy of the bottom-up world is that we have to be cognizent of training on an individual level (Mike Tucherer)” “The top-down model is a constraint-based model…. We are constrained by these things that we can’t change too much” “There’s always this connection of top down, we are “stuck” and we have constraints we have to work within, and then training should be very bottoms up, we meet athletes where they are at, we collect data and see what works, and we go from there” “Some individuals respond really well to top-down strategies…. Other athletes are not like that, they are a bit more inquisitive, they like to tinker” “It is important to have top-down, we need to have a structure” “At its core, RPE training is the first step to building self-awareness, and if we build self awareness we can get better, more informed information from the athlete” “Actually getting a client to be included in program design strategy, when they are included they are more likely to have buy in because they are making some decisions” “If you go in with a purely bottom-up session, it can be hard to prepare, versus constraining a few things” “It’s innate within us that, when we start this process of training, that we cultivate self awareness” “Your goal as a coach is to build as much self-awareness in a client as possible… I think it is the most important variable, an awareness of yourself” “As you become more experienced as a coach, you can build those wins, into your training strategy” Show Notes BPS Diagram An Enactive Approach to Pain: Beyond the Bio-Psycho-Social Model https://psycnet.apa.org/record/2019-24807-001 About Jamie Smith Jamie Smith is the owner of Melbourne Strength Culture, a strength and performance-based gym in Australia.  Jamie worked at high-level S+C in Australia and the US prior to starting his coaching business with Strength Culture.  Now he is heavily involved in coach development and education for strength coaches looking to make strength coaching a career. You can follow Jamie through IG at @j.smith.culture

Today’s podcast features human performance coach, Brady Volmering. Brady is the owner of DAC Performance and Health. His focus is on increasing the capacity of the human being.  Brady continually digs into what “training the human being” actually means and how that relates to improvements that go beyond the general, into specific sports performance and even one’s daily life.  He walks the talk on a high level through his own personal workouts and regularly discusses his training philosophy on his Instagram page.  Brady was a guest on episode 291 of the podcast talking about “human” level physical preparation, and high-volume training concepts. On the podcast today, Brady talks about his single leg depth drop practice, the recent changes he made in his programming to physically transform himself across the past year, and then how he has taken those programming concepts into his training for athletic populations.  As an already well-trained athlete, Brady’s progress is incredible to see, and the methods he used are simple in nature, and also relatively non-traditional in terms of the typical “rules” we put on training.  We also touch on oscillatory reps, high-frequency training, mind-body awareness, “wins and losses” in training, and more, in this episode. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear, and the Sprint Acceleration Essentials Online Course. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:45 – What led Brady to perform a 6-foot box drop jump 11:15 – How Brady scales drops and difficulty for the individuals that he works with 16:15 – Comparing high drops, to more traditional “serial” plyometrics, such as low hurdle hops 27:45 – Processing “wins and losses” throughout the training session and season 32:45 – The mind-body connection that exists between physical exercise, and sport, particularly within the scope of being presented with a failure 43:45 – The key pieces that have led to Brady’s physical transformation in the past year, one of which was based on training advice from Jay Schroeder 1:02:45 – Keys to high frequency, or daily, integration of a potent training means as opposed to using a training stimulus in a typical 2-3x a week frequency 1:10:45 – How Brady’s training regime filtered into his training concepts for athletes 1:20:45 – Oscillatory training reps and impulse rep concepts for the upper body Brady Volmering Quotes “Really with anything we are doing, I want to set up in a game format, where an athlete has a chance to succeed, an athlete has a chance to fail because that is going to bring that engagement up” “In a (single leg) depth drop, if you don’t learn to direct that intent, you are going to fail… you can learn to direct that intent into other places as well” “Everything after (a 6-foot single leg drop) feels much easier, much less stressful” “I ask, what does it mean when your body speaks to you? When you have pain, what does that mean? When you have tightness or restriction, what does that mean?” “I know what they are feeling right now, what would I do; when I am programming I want to gain enough information about what they are feeling, what they are experiencing… what would I do?” “That’s why I like a lot of the high rep, high volume stuff we do, where if you decide to stop, through that you understand how your system is processing that stimulus, what thoughts are coming in” “When you are training and the only thing that is stopping you is yourself, that is a mini-loss…. In the training session in that mini-loss where you have that threat of stopping, your body is going to that same place when you have had those bigger losses” “If I have all these other verticals that are also in my life, that helps the training; now the session is supporting the sport, the session is supporting the business, the session is supporting the family, the session is supporting the quality of other relationships” “I’m pulling myself further into position, I’m not trying to resist (in an extreme ISO), that little piece right there made a huge difference for me because I can apply that in other areas” “I would do slow lowers every single day, and do a heavy rebound bench and heavy rebound squat every day, and over the course of that time, the rebound bench started at 195, and has went up to 290… when I did that with the slow lowers, I understood how not to resist myself more fully” “For me, I pop up for a rep after (the 3-minute pushup lower) because that is signifying that you are recovering as you work” “Any time I do a new thing, there is going to be a time where I heavily bias that; and then you squeeze it out and there is nothing there anymore, and it goes into the more comprehensive cycle that I have” “We are doing a lot less normal bench press, and a lot more rebound rep bench press… and we are applying that to everything else” “Usually the first movement we’ll do is some sort of game setup” “In a perfect world, you would want to do the slow-lowers every day” About Brady Volmering Brady Volmering is the owner of DAC Performance and Health. After starting out in the world of baseball skill training, he’s since moved into the human performance arena, putting the focus on increasing the capacity of the human being.  Brady looks at what “training the human being” actually means and how that relates to an increase in specific sports performance.

Today’s podcast features Jason Feairheller (fare-heller).  Jason is the Co-Owner and strength coach at Function and Strength in Bridgeport, Pennsylvania, and has been training athletes since 2007.   He is the host of the Speed and Power podcast and has lectured on strength and conditioning as an adjunct professor at Immaculata University.  Jason has a passion for speed and athletic movement training and is a sought-after speaker on the topic of multi-directional athleticism.  He has developed the course “Improving Game Speed Through Multi-Dimensional Plyometrics”. Humans are complex and so is in-game movement.  One topic that I’ve considered ever since the start of this podcast was the idea of actually coaching change of direction and sport-speed techniques, versus decision-making being the priority, and then letting game-play dictate how athletes choose to technically move in space. Jason’s passion has been all forms of speed and movement in athletes, and on this podcast, he goes into the fundamental principles of change of direction versus agility (perception) training, and how each method works into his athletic performance programming.  Jason will also get into his use of plyometrics, and methods that quantitatively measure change of direction outputs, his take on deceleration training mistakes and misconceptions, agility games, and much more. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:06 – What brought Jason into the game speed space as a primary focus of his training 8:49 –  Jason’s thoughts on the place of change of direction training, compared to agility/perception work 16:36 – How the interplay between planned/rehearsed change of direction, and live agility occurs in a training session 31:45 – How Jason looks to quantitatively measure improvements in change of direction ability 41:11 – Considering “deceleration” training in light of having athletes fully stop, vs. redirecting speed 49:08 – Perception/Reaction and game-oriented work Jason uses for his athletes 51:51 – What Jason’s session looks like in terms of warmup, speed/COD training, games, and strength breakdown 53:21 – Jason’s favorite simple COD games he uses in his training 57:12 – Plyometric training concepts, particularly on the level of small hops, leading into larger ones Jason Feairheller Quotes “What makes an athlete really good at (speed in training), it was the ability to link one movement into another” “When I do change of direction training, every single speed drill I do with someone is an assessment” “Ultimately, people need to redirect force, and then get the other foot down quickly” “For the most part, I don’t do a drill for more than 2 to 3 reps without changing it in some capacity” “If I have my feet close together; and I put my feet out to the side, and back, and do a straddle jump like that; what I’m looking at is, how far can an athlete actually get their feet to the isde, and what is that shin angle, where their head doesn’t go up or down; and that distance is close to what they would actually have on the field” “A 5-10-15 tells me how well someone can decelerate when speed is higher” “I watch a lot of video from all different sports, and try to relate change of direction work to some sport scenario in my head” “We have these rubber mats that are 2-3 feet wide, and we have max reps (pogo jumps) over the rubber (you can’t touch the rubber) for 8 seconds; a lot of jumps people track are vertical in nature; but a lot of what happens on the field is horizontal” “I rarely tell people to stick the landing on a drill, the only time is altitude drops or something like that, because I need outputs to be my main goal” “When people focus on only decelerating, they typically get into very deep angles of hip and knee flexion, but what we want to do is create enough strength within the athlete where they can decelerate with minimal knee flexion; and if they want to accelerate hard off of something there needs to be little knee flexion so they can quickly push off of that, because if you are going off of a single leg, you can’t get into those deep angles” “If someone sprints straight ahead, unless it’s for 2 steps, they are not going to stop with their feet in line with each other, they are going to stop with their feet angled to the side, because that’s how someone is going to decelerate anyway” “You have someone sprint 7 yards, but they have to stop by 9 yards, and you time it, and you know if their time is slow, you know they are decelerating too early (and can’t manage a fast stop/redirection)” “I love drills where I’m trying to get both people, to get the other one to move fast in some way, because the faster someone goes, the less movement options they have” “One of the things I try to minimize with people is taking a lot of choppy steps, to slow down” “His ability to drop was way faster than his opponent and blew right by him; that’s another component I’ve been looking at lately; the ability to drop faster than your opponent can also help you” About Jason Feairheller Jason Feairheller is the Co-Owner and strength coach at Function and Strength in Bridgeport, Pennsylvania, and has been training athletes since 2007.   He is the host of the Speed and Power podcast and has lectured on strength and conditioning as an adjunct professor at Immaculata University.  Jason has a passion for speed and athletic movement training and is a sought-after speaker on the topic of multi-directional athleticism.  He has developed the course “Improving Game Speed Through Multi-Dimensional Plyometrics”.

Today’s podcast features Bill Hartman.  Bill is a physical therapist, and in-demand educator in his approach to restoring a pain-free lifestyle, and understanding the governing principles of movement.  He has been a mentor to, or has inspired the knowledge of many previous guests on this podcast, particularly in regards to movement biomechanics, infra-sternal archetypes, and the compression-expansion model.  Bill owns IFAST Physical Therapy in Indianapolis, Indiana and Co-owns Indianapolis Fitness and Sports Training with Mike Robertson, where he works with clients ranging from very young athletes to professionals. It is very interesting to look at how we approach the nature of “muscle weakness” and compensations in training.  For example, it is common to look at all compensatory action in the body as a “bad thing”, rather than looking at how the body actually uses compensatory action to produce force, or adapt to a particular sport skill, in addition to when that compensation might actually be a problem.  The human performance field has also looked at muscle weakness in isolation, rather than digging deeper into the underlying structural alignment of the body contributes heavily to what we are seeing out of muscle strength and function. In today’s podcast, Bill goes into the adaptive nature of the body and what it really means when we are seeing compensatory actions in movement.  Within this, Bill also gets into the nature of reciprocal, or more “locking” movement of joints, depending on the task an individual needs to accomplish.  Bill spends a lot of time talking about strength training, how it can be a positive, but also the dynamics of the interference effect that can lead to undesirable adaptations for athletes over time.  Bill also covers external rotation and pigeon-toed athletes, and the nature of power training for wide and narrow ISA archetypes, and much more. Today’s episode is brought to you by Lost Empire Herbs, Exogen wearable resistance gear, and the Just Fly Sports Online Courses. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials or Elastic Essentials courses, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 5:00 – Bill’s journey from working purely in the traditional therapy and training model, into one that embraces more of the complexity of nature, and universal principles of movement 15:28 – The adaptive process of the body, and how this leads into different alignments and representations 18:14 – The compensatory strategies of the body as an adaptive process 29:02 – Examples of when strength gains may end up creating an interference effect on the body 33:32 – How children are so flexible, and the role of shape change in human motion 36:50 – The role of mobility and “stiffness” in terms of speed and running efficiency 43:37 – General thoughts on stiffness and compliance for a typical field sport athlete 49:10 – Connective tissue and stiffness adaptations to heavy strength training, and the point where heavy strength can be a negative for explosive sport activities 1:04:45 – Relative motion and force production biomechanics in squatting, and knee mechanics as it relates to joint pain and injury risk 1:12:42 – The externally rotated, “bowlegged” representation of the legs, on the level of athleticism 1:23:16 – Power training with the needs of a Wide ISA type in mind Bill Hartman Quotes “When you start to look at the human as a complex adaptive organism, your perspective starts to change” “If you are made of water (fluid dynamics) is going to be one of the foundational principles” “The goal is not to negate everything that came before… but the level of reasoning is what the biggest change has been” “The interaction (between the parts of systems) is the most fascinating” “If the muscle was truly the problem, then this exercise should have solved the problem, but it didn’t, because it was a relationship (between parts) problem” “In a circumstance, we join joints together and they move as one; that is a compensatory strategy, because it is trying to solve a problem that relative motion cannot solve, and where this really shows up is force production.  Relative motion has a dampening effect on force production; I cannot produce maximal force in a situation where full relative motion is available” “In athletics, where forces are exceptionally high, if you are not compensating, you aren’t performing well.  We can’t classify compensation as good or bad, we have to say that this is part of the solution to a problem” “If I use too much compensation, then I can’t dampen forces” “Compensations are absolutely normal, you use them every day, but the question is, “is this helping me, or is it creating interference”?” “Try to get up out of a chair with full relative motions… it doesn’t happen.  You have to “lock things together” (to produce force and get up out of the chair)” “Raise somebody’s trap bar deadlift by 100lbs and that could be reasonable and useful, raise someone else’s by 100lbs and you just created interference with something they needed from a health or performance perspective” “Children have more movement options in terms of changing their physical shape, they are much more fluid than we are” “If you pull the long skinny jump stretch band, or the fat band back, which one has more energy?” “That’s what those (bilateral symmetrical heavy oriented strength training) are for, to take away the ability to turn, to produce force at high levels” “By tradition, narrow ISA’s have a narrow window in which to apply the down force in; if I increase their force production and they start to expand their force production in a way that is outside of that window, what happens is they have to squeeze themselves tighter and tighter from the top down, so the pressure gradient goes from the top downwards, instead of bottom up; so I am sticking you to the ground, when it’s time for you to produce force within a narrow time window” “By bias, the narrow ISA is going to biased more towards an externally rotated representation which means they have a shorter duration of short application; so their impulse time by physical structure is going to be shorter than the widest wide ISA” “When I go into a single leg stance, the bias is going to go into a more externally rotated situation” “The bias in the descent of a pistol squat reduces the VMO contribution in a lot of people, because I have to bend against the external rotation mechanics; external rotation mechanics are actually a straightened knee” “(By holding a weight in front of the body) you are giving people a chance to get more internal rotation (in squatting)” “High force production without enough internal rotation tends to be detrimental” “Internal rotation is down-force” “I would not put someone into a single leg stance activity until they have (the ability to internally rotate)” “They used to train people to run pigeon-toed because they found people that have this slight ER bias are faster kids, and then they tried to train that into people which is the mistake” “The limbs are formed (as an embryo) in external rotation, and we turn them in as human beings” “All compensatory strategies will lead you towards external rotation; we are going home” “How do I get a similar representation in a wide ISA; if I need connective tissue behaviors to enhance a wide ISA’s behavior I need him to de-load onto the box (in a box squat) so he does get the yielding action in the connective tissues, and give them time to spring back” “There’s a very easy way (to feel what a Wide ISA feels): All you have got to do is load the bar with chains and you will understand how a Wide ISA applies force into the ground…. the chains sustain the duration of force application; a band is more of the elasticity, gut behavior we talk about, but the chain sustains the duration of force production; (chains are a) a great way to slow down a narrow” “I think (the different types of band and chain tension) are very specific in how they should be applied” “The things that can be improved are potentials that have not been developed, not true weaknesses” “What’s the best way I can give (a Wide ISA) adequate time to deform (using box squat/yielding type work), so I can actually train that element, then I can come back to the short impulse stuff… I have an improvement in the connective tissue behavior, now I am going to utilize it” About Bill Hartman Bill Hartman is known for finding solutions for people in pain that have failed with other forms of treatment.  He is an in-demand educator in his approach to restoring a pain-free lifestyle, and understanding the governing principles of movement as applied to human performance. He regularly mentors physical therapy students and interns many of whom have gone on to land positions in professional sport or become successful business owners themselves. Bill owns IFAST Physical Therapy in Indianapolis, Indiana and Co-owns Indianapolis Fitness and Sports Training with Mike Robertson, where he works with clients ranging from very young athletes to professionals. He is the author of the book, All Gain – No Pain: The over-40 Comeback Guide to Rebuilding a Fit and Pain-free Body After Pain, Injury, or Physical Therapy.

Today’s podcast features USA Football senior manager of education and training, Andy Ryland.  Andy has been with USA Football since 2010, has consulted with programs at every level of competition, and is widely recognized as a foremost expert on developing the fundamentals necessary for a successful shoulder tackle, as well as the developmental, and skill building process for athletes. He previously appeared on episode 170 speaking on a “humans first”, “athletes second”, “specialists third” approach to athlete development. In the process of developing athletes, it is easy to compartmentalize training components, ultimately to a fault in the overall process.  If we are working in a sport or skill building capacity with athletes, we should have a basic understanding of their physical capacities and capabilities, as well as how training adaptation and specificity work.  If we are working on strength and more base level movement components with athletes, we should have a handle on their needed skills and tactics on the field.  Ultimately, the more situations we can coach in, the more ages, and sports we work with, the better our overall intuition gets on the process of teaching skills, and guiding athletes to their highest potential. Andy Ryland has a deep understanding the developmental process that players need to succeed in their sport.  On today’s episode, Andy digs into key points on the art of athletic skill building.  A primary part of this is how he runs the “whole-part-whole” system, which can be adapted to more global, or strength based skills.  Andy discussing how to integrate “prescriptive extra’s”, or “work-on’s”, as well as micro skill development in sport and S&C.  He also covers key aspects of improving agility, teaching concepts in athletics, creativity in coaching, Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:54 – The original “failed” games in American Gladiators, and the evolution of “powerball” into what it eventually became 8:57 – Andy’s take on practice plans, creativity, intuition and thoughts on changing the practice plan 17:53 – Thoughts on mixing in various micro-doses of skill and movement into gym-based training 28:06 – Alternating between working the “outer game” of more external strategizing, or outputs, and the “inner game” of the subtle nuance of skill performance, in training 34:53 – The integration of roughhousing into youth football 43:29 – How to use a game-based iterations of a drill, to better prepare for the actual skill execution 48:09 – The need for constant 1 on 1s, tracking and evasion-based work in sport, and how it’s not typically trained enough in sport 52:58 – The role of the “instant activity”, or “welcome game” in a sport practice or training situation 58:10 – The maximal “line length” Andy sees being viable in sport/skill practice Andy Ryland Quotes “I’m a huge whole-part-whole guy.  I’ll be the first to tell you, the part aspect is never scripted” “If our arms are terrible, if our legs are terrible, if our strike accuracy is terrible, that’s going to be our “part” (in whole-part-whole)” “If I’m doing a good job, my coaching intervention “part” aspect is not going to be some super stereotyped, copy and paste drill that’s been done since the dawn of time.  It’s who are my athletes, what are they struggling, what is the situation where they struggle, and how can I replicate that before going back into the whole thing” “My mentor Richie Grays, worked in professional international rugby for ages, they had prescriptive extras, every athlete had “work on’s” that fit their game.  They had a set of bags that was at the entrance to the field, and their rule was you can’t pass the bags, and every athlete had to get 5-10 reps every day of their particular weaknesses” “Within the contact space, one of the most valuable things is feel.  Very little is visual, a lot is feel.  How I brace and fight is based, not just if your hands are on me, but feeling which way you are trying to put me” “That roughhousing is such a robust stimulus; you need to interact with another human being, you need to learn to be strong with an outside force” “Even if I do a great job teaching it, there is going to be this phase of you needing to learn it in your own body” “Coaches now have to manufacture, some of the free play opportunities that athletes had in the past” “Kids have lost those free play opportunities, and when we get to sport (and play) people will say “that’s not specific”, but if they don’t have the movement foundations and database that past generations had, then it’s very specific to their development” “In our official USA practice plans, there is a 5-minute period every day we called athlete development, where it’s jumping, tumbling, it’s cutting, it’s landing, it’s grappling, it’s rolling, it’s investing time in those qualities so they can learn better later on because they have those movement capacities” “In contact sports, two of the traits that are most important that aren’t talked about are spinal awareness, and postural manipulation” “Any push pull game is going to be massive for kids… before we go into our tackle work we are going to do a push-pull battle game” “When I get into this push-pull-grapple, I’m getting to some other components that light my body up (than simply doing a linear, drill-based progression)” “I could actually feel, like the turf was bunching behind my turf in the acceleration phase… it was in the midst of conditioning, it wasn’t even a sprint day, people have told me this for 6 years, and now it was a huge lightbulb moment for me” “Most sports, at the end of the day, can I evade you, and can you track me down and stay in front of me…. But that’s the thing we probably train the least… the only way to learn that is experiential” “Measurement-wise, this is an elite athlete with speed and change of direction… but he can’t read the play and his timing is terrible… how do we fix that?  We have to get him open field opportunities and a lot of 1 on 1’s and 2 on 1’s” “Is there a time and place for a slow warmup, absolutely, but I love that instant activity, or pickup games, or moderately ruled game, that allows for a lot of creativity; it’s amazing when you use that to start your practice, what the rest of that looks like” “3 people is the most I’d ever have in a line” “I expect the first couple reps to be bad; my coaching cues are “see if you can find it”” “I’ve heard “ABC, always be coaching” but if you had a teacher like that, you would hate it!” About Andy Ryland Andy Ryland is USA Football’s senior manager of education and training and has been with USA Football since 2010. He has consulted with programs at every level of competition, and is widely recognized as a foremost expert on developing the fundamentals necessary for a successful shoulder tackle. He is a former Penn State linebacker and member of the U.S. Men’s Rugby team and is a primary instructor in the Advanced Tackling System.  Ryland previously served as a Division 1 American Football coach as well as working as a Fitness Coach in rugby.  During his tenure with USA Football Ryland became the lead clinician for USA Footballs in-person coach training events including Coaching Certification and its Football Development Model.  Key initiatives spearheaded by Ryland throughout his time at USA Football include developing the Heads Up Football Program, trainings its Master Trainer Coach Educators and the development of the Rookie Tackle game type that serves the FDM.”

Today’s podcast features track and S&C coach, Matt McInnes-Watson.  Matt is the owner of Plus Plyos, an online coaching platform that provides plyometric training programs, courses, and systems for coaches and athletes. His initial coaching experience was as a track coach for jumpers and multi-eventers, which led him to work as the lead S&C coach for Itchen College Basketball in the UK.  Matt teaches and delivers seminars around Europe and the US, while working with athletes from football to figure skating, using his expertise in jumping and plyometrics to enhance performance. Plyometrics, in the general sense, are as old as time.  How we have classified them and integrated them into training for sport started with track and field, and now is branching out more and more into team sport.  Within both track and team sport, we have aspects of specificity, rhythms, coordination and integration that we can consider to really hone in our plyometric efforts on the ultimate progress of the athlete. For today’s podcast, Matt covers his background as a soccer player, and the role of swing leg dynamics in kicking, and in its link to jumping.  We talk about various plyometric combinations from the perspective of direction, height and distance, and how this factors into common exercises like bounding and hurdle hops.  Extensive plyometrics in team sports, especially in season, is a debated topic we cover, and we finish with Matt talking about the origin and implementation of the “deep tier”, or full range plyometric exercises. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:36 – Matt’s background in soccer, and his introduction to jumping and track through basketball 11:42 – Single leg jumping in light of locomotion and the gait cycle 14:25 – The usage of the swing leg in a soccer kick, and how that fits with a single leg takeoff, or a bound 21:38 – How Matt looks at plyometrics for the sake of team sport development as opposed to track and field 31:52 – Matt’s take on high hurdle hops, and bounce-combos, in bilateral plyometric execution 42:00 – Thoughts on how much team sport athletes need to do extensive, high-contact volume, plyometrics, in light of their team sport demands 52:54 – Matt’s development and integration of “deep tier” plyometrics for athletes Matt McInnes-Watson Quotes “A big thing for me was speed on the ground in my takeoff, I went from .22s, to .17s when I jumped my best” “In terms of my abilities to pick up skills with my feet (a background of soccer was a huge help)” “It saddens me when you get a basketball player who cannot jump off of one leg” “One of my favorite combos is 2 forward, and 1 back, I think the real pinnacle of athletic movements is 2 hops forward 1 hop back, or 2 hops forward, 1 hop upward” “Especially for basketball players, lighter extensive work is hugely important for ankle rolls, if they have a history of ankle rolls” “I play with those (multi-lateral) rhythms with team sport guys, not so much with track guys” “You can’t hide in movements that are (inherently reflexive)” “(Deep tier) paired with the rudimentary stuff seems to be a recipe that is working really really well for us” “The deep tier is such great fun; there is a therapeutic side to achieving that full range of motion’ “There’s a safety net of providing a regular stimulus (with deep tier, stretch range plyos)” “So I play with a variation of deep tier, called a double dip, so when you drop down, you drop again quickly, and you pop out of it, and it plays with passive reflexes at the bottom ranges” About Matt McInnes-Watson Matt McInnes Watson, MSc, is the owner of Plus Plyos, an online coaching platform that provides plyometric training programs, courses, and systems for coaches and athletes. Matt started off as a track coach for jumpers and multi-eventers, which led him to work as the lead S&C coach for Itchen College Basketball in the UK. Since then, Matt has been teaching and delivering seminars around Europe and the US, while working with athletes from football to figure skating, using his expertise in jumping and plyometrics to enhance performance. Matt also now runs his own podcast - "Hop on the Poddy" and continues to work on delivering high level education on plyometrics and dynamic movement.

Today’s podcast features guest Mark Hoover.  Mark works for SimpliFaster in a coaching and technical consulting capacity and is the Director of Athletic Performance at Metrolina Christian Academy in Indian Trail, North Carolina. Coach Hoover started his career coaching football at both the high school and NCAA levels. After spending nearly 20 years in the dual role of sport coach/strength coach (including 11 years as a head football coach), he made the transition to full-time strength and conditioning in 2015. Mark is a growth minded coach who is continually evolving his training process.  Mark is continually evaluating his program based bettering one’s abilities on the field of play.  The qualities it takes to be a weight room warrior are not the same as the fundamental speed and decision-making elements happening in the game itself. As an individual who was better in the weight room than he was in sport, Mark has dedicated his own process in a different direction for those athletes he works with, doing what he can to ensure that they are adept movers, in addition to being strong and robust. On today’s podcast, Mark talks about his approach to building game speed, rehearsed vs. problem solving agility movements, the role of basketball in overall movement development, and we finish with a brief chat on the role of the 1x20 strength system in Mark’s program.  This show delved into some really important concepts of athlete development, and although it primarily discusses work done with high school athletes, the concepts are helpful for those on all levels of performance. Today’s episode is brought to you by Lost Empire Herbs and Sprint Acceleration Essentials. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:13 – Mark’s original athletic journey, and how it has shaped the coach he is today 10:34 – What Mark would change in his own athletic journey to help himself become a better overall athlete 17:28 – Mark’s evolution in game-speed development, and how he has incorporated this into his training programs 22:44 – Training “fundamental” game speed, and agility movements, versus letting athletes purely self-organize in reactive game speed situations 37:07 – How to know when “fundamental” game speed training is linking into organic game-speed ability 41:32 – What sports the “planned” agility type work is most applicable towards, such as football on offense 53:25 – Sports that may need game-speed training more than others, and the “roll 90 test” that helps Mark find what athlete’s reactive speed deficits are 1:00:00 – Mark’s take on the edges of the feet, as it pertains to agility and game speed movement 1:03:59 – Mark’s usage of the 1x20 strength training system, and how he has used it and progressed it in his coaching Mark Hoover Quotes “As it turns out, the only time I was a star on that football field was when I was in that weight room” “If I could go back, I would convince my younger self to play every sport possible” “When people talk about mental toughness, it’s very task specific” “We don’t do a whole lot of A-skips, or things, we do a lot of where we partner up, and one person stands an arm’s length behind another one, and one person has to hop hop squat, and it has to be a variable squat, on one leg, on two legs” “This is probably blasphemy, but I would say (game speed agility/movement) is more important to master than squat, bench, deadlift” “We still, even as we progress the drills, build in those basic, “feel” cues, and then when they take it over into the reactivity stuff, they know” “That is probably the toughest concept of the whole thing, is showing them here is how fast you can run, but here is how fast you run to stop and separate effectively, and juke” “We try to get our guys to play football, at a basketball speed” “In most sports, basketball is actually the goal, if we can get our guys to move like basketball players, they are going to be really good at football” “Kids can get lost in 5x5 basketball, but not in 3x3 basketball” “I wish I had a gym where we could lower the basketball rims, so we could have a slam dunk contest.  Imagine the stimulus of a 3x3 basketball and a dunk contest!” “It’s crazy to me that people will say I’m going to spend 4 of my 5 days lifting weights, and then 1 day running around… if you want athletic ability, maybe think about flipping that” “Where they are in that central nervous system place where they are smiling and laughing and moving, there is going to be a big imprint there” “We are really trying to get rid of the pivot, where you get on the big toe and pivot and push through the toe” “(after some time using the 1x20 system) I’m looking around the room… these guys are jacked” “They won a state (football) championship where they never had an athlete do more than 2 sets of one exercise, ever” “If I could get a strength adaptation from 20 reps, why would I add a whole bunch of weight and try to get that same adaptation from 3 reps, because you are adding a higher cost” “You could get strength adaptations with 3’s and 5’s with younger athletes, but what is going to happen later on?” About Mark Hoover Mark Hoover works for SimpliFaster in a coaching and technical consulting capacity and is the Director of Athletic Performance at Metrolina Christian Academy in Indian Trail, North Carolina. Coach Hoover started his career coaching football at both the high school and NCAA levels. After spending nearly 20 years in the dual role of sport coach/strength coach (including 11 years as a head football coach), he made the transition to full-time strength and conditioning in 2015. Coach Hoover holds bachelor’s degrees in communications and physical education and is fully certified in K–12 social studies and physical education. He is currently pursuing an MS in Exercise Science. He is a USAW Level 1 and 2 Certified Advanced Sports Performance Coach, as well as an NASM Performance Enhancement Specialist.

Today’s podcast features track and speed coach, Chris Korfist.  Chris has been a high school coach in track and football for 3 decades with close to 100 All-State athletes.  He is currently the sprints coach at Homewood Flossmoor high school in Chicago, owns the "Slow Guy Speed School”, and has consulted with professional sports teams all over the world, including the NFL, MLB, NBA, and Rugby League.  Chris has been a favorite podcast guest on this show and is constantly evolving and innovating his methods. Sprinting is a simple, yet complex topic, and one that requires a continual analysis of mechanics, exercises and training models.  There are many ways to train athletes, and with this in mind, it’s important to understand the “first principles” of any training system.  With many first principles taken from the brilliance of the “DB Hammer” training ideals, Chris has steadily evolved his training system, year over year, to the place where it is today. This past season, Homewood Flossmoor won the Illinois state track championship, and won the 4x100m and 4x200m dashes on their way to the title.  Chris’s adjustments to his speed training models worked well, with some athletes chopping off a second or more off of their 200m times from the previous year. On the podcast today, Chris starts by talking about his mental training approach, and some unique mental training elements of this past year’s team.  He then gets into the main changes he utilized this past training year, including reducing the speed endurance component of the work, and replacing it with some potent “AN2” bracket (30-40 second) specialized training for the sprints.  Chris also goes into how he would specialize the exercises for sprinters of different archetypes (stompers vs. slicers) and much more. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 2:40 – How the state track meet went for Chris’s team this year, including a 41.03s 4x100m time and a state championship 7:08 – Updates on mental strategies for racing, and building mental highlight tapes for athletes prior to meets 20:49 – Some main changes that Chris made this year in his programming that proved successful in the team’s state championship performance 30:12 – Using the 1080 sprint for slow-speed iso-kinetic hamstring work to improve the injury resilience factor of the muscle group 33:53 – The specificity of the “AN2” (30-40 second) bracket of work for the special exercises that Chris’s athletes were performing 41:15 – “Stompers” vs. “Slicers” and how to train the weakness of each athlete 47:10 – Water bag training and the role of the trunk/core and arms in sprinting 49:33 – Hip flexor training and strength in speed development, and usage of the hip swing exercise 54:19 – How to use primetimes and flexed leg bounds in speed development 1:01:04 – Training frequency throughout the year, and how this was a lower frequency year for Chris’s athletes 1:06:49 – Final thoughts on working strengths vs. weaknesses, and when to stop trying to bring up weaknesses in a training year Chris Korfist Quotes “(The highlight/motivational videos for the kids) It’s just this constant feedback that you are all of that” “This year, instead of goals, I had them focus on telling their story” “Our self-talk this year became a story: This is where I came from, this is what I did, this is where I’m going; Tying in history and tying in stories to your self talk is really powerful, because as humans we all want a story” “You figure out what motivates that kid, and then you push that button when you need to” “I knew if we showed up to practice and did the exact same thing we did before… doing the same thing for a kid that’s coming on for their 3rd year, how much better are we going to get if we just do the same stuff?” “We were not a great force team (in looking at the 1080 data), we can get out and really go, but we don’t have a lot power coming out of the hole, so we spent the whole first part of the season pulling” “You put a LILA (Exogen) sleeve on one leg, and swing that sucker for 40 seconds, and don’t move your torso, you’re gassed, that’s a lot of work” “We did 1x23 second run, and 1x150, and that was the extent of our speed endurance for the entire season… and I had 2 guys that ran under 21.5, and that was a second improvement for one and over a second improvement for the other” “That was another big change we did, was on our off days (only recently have I become a core person) we would hold for 20,30,40 seconds, and can you breathe and hold those positions” “We started extending feet stuff out to 2 minutes” “Indoors, we’d be doing mostly all slice drills.  When we went outside, we would do the old DB Hammer box jumps for “stompers, but we did it with resistance so you had rubber bands on over, and we would jump up to a .5” or .25 “mat.  And we would do slice drills with my slicers” “Let’s not strengthen your weakness anymore, let’s strengthen your strength now, because we only have 5-6 more weeks… at this point I have to go with what I made, and go with something they can build off of for the rest of their season” “My two fastest guys jump 33-34, but they run 21.3-4, but they are slicers and can get more horizontal force and velocity than stompers… a bigger wheel… like roadrunner” “We had a kid who swung his arms so far to the outside, we thought he was going to get disqualified for hitting people, and I said alright, you will carry this red water bag on your back for every practice that we do, you will never had that water bag off your back… his arms got better, he got faster and ran a 51 second open 400” “That’s what drills should be, you restrict it down so the only option is what we think, is right” “Use the 200g (on exogen) for the leg swings, it’s plenty” “You watch the kids who aren’t as fast, you see the spine all over the place (in those swing leg drills), so we really focus on anchoring that down” “We’ve developed (primetimes) into a bent knee primetime” “For my slicers (bent knee primetime) was their drill… with bent knee prime-times, it’s what you can get out of the back end” “100 yards was too far (for the flexed leg bounds) I got lots of negative feedback after the 100 yard ones” “We didn’t run our kids a lot early, because I believe there are only so many days in a year that you can actually go hard” “If you have really good kids, it’s going to take them longer to recover anyways, it’s a higher-octane athlete that needs more time to recover” “How do I know to switch over (from working weaknesses to strengths)? That’s me surrendering that I can’t make any more changes” Show Notes How to Get Fast Volume 1 (Chris and Dan's Key Workouts and Dan's Mullet) https://korfist.sellfy.store/p/ymrl/ About Chris Korfist Chris Korfist has been a high school coach in track and football for almost 30 years, with more than 80 All-State athletes. He has also been a strength coach at the college and high school levels, working with many sports. Korfist is currently the sprints coach at Homewood Flossmoor high school in Chicago, and owns a private facility called Slow Guy Speed School that helps develop athletes ranging from World Champion to middle school. He has consulted with professional sports teams all over the world, including the NFL, MLB, NBA, and Rugby League. Korfist has published research on sprint training and is an advisor for Auckland University of Technology’s SPRINZ. Additionally, he co-owns Track Football Consortium (@TFConsortium), is co-founder of Reflexive Performance Reset, and has discussed training in countless blogs and podcasts.