Just Fly Performance Podcast

Today’s guest is Will “Hoss” Ratelle — former All-Big Sky linebacker turned strength and conditioning coach, with experience at the University of North Dakota, the NFL, and the CFL. Known for his intense, results-driven training style, Hoss blends his pro football background with evidence-based methods to build size, speed, and resilience in athletes. He’s also the creator of popular programs like “Hoss Concurrent” and a respected voice in the online performance space. Most fitness and training education tends to be rigid, centered around fixed sets, reps, heart rate zones, and prescribed loads and timing. While this structure has value, athletes eventually need to move beyond it and enter a more adaptive, natural rhythm of training. Sets and reps can serve as a starting point, but great coaching gives training a feel, one that fosters ownership, problem-solving, and deeper athlete engagement. On today’s episode, Will Ratelle shares practical strategies for building training protocols that allow for flexibility and athlete autonomy. He discusses how to keep athletes dialed in during strength and power work, while also diving into topics like hamstring rehab, velocity-based training, and more. Today’s episode is brought to you by Hammer Strength. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:12 – Transitioning from College S&C to Academia and Private Sector 5:41 – Training Adjustments for Harsh Winter Environments 9:35 – The Role of Giant Sets in Strength Training 15:11 – Building Competition and Problem-Solving into Small Group Training 18:05 – Time-Based Plyometrics for Better Autoregulation 22:50 – Applying Time-Based Models to Jumps and Olympic Lifts 27:21 – Minimalist Approach to Accessory Work in Training 30:54 – Using Velocity-Based Training for Autoregulation 41:25 – Hamstring Rehab Strategies Using Sled Work and Sprint Progressions 44:37 – Perspectives on Nordics and Eccentric Hamstring Training Actionable Takeaways Training Adjustments for Harsh Winter Environments – [5:41] Training outdoors year-round is unrealistic in extreme winters. Will adapts by simplifying programming indoors and accepting seasonal fluctuations in volume and intensity. What to try: Plan for seasonal ebbs and flows, especially in outdoor-heavy programs. Shift to more controlled indoor environments during harsh weather periods. Keep aerobic and speed elements alive through creative indoor alternatives like tempo sleds or circuits. The Role of Giant Sets in Strength Training – [9:35] Will uses giant sets to create training flexibility. These allow athletes to autoregulate volume, manage energy, and work at their own pace without strict rep schemes. What to try: Build sessions around circuits of 3–4 movements: main lift, jump, core, mobility. Set time limits (e.g., 20 minutes) instead of strict sets/reps. Let athletes self-select volume based on daily readiness. Building Competition and Problem-Solving into Small Group Training – [15:11] Will’s small group setups naturally encourage problem-solving, teamwork, and friendly competition—all without over-coaching. What to try: Create circuits or mini-competitions that require collaboration. Encourage athletes to solve challenges together (e.g., team med ball throws for max reps). Keep coaching cues minimal—let athletes figure things out. Time-Based Plyometrics for Better Autoregulation – [18:05] Will prefers time-based plyo sets to help athletes naturally regulate their own volume and quality of output as they warm up and fatigue. What to try: Run 30-60 second blocks for depth jumps or hops instead of fixed reps. Encourage gradual build-up in intensity within each block. Stop efforts when quality clearly declines, not when the clock runs out. Applying Time-Based Models to Jumps and Olympic Lifts – [22:50] Time, not reps, helps preserve quality during technical lifts. Will uses this to keep sessions efficient and output-driven without burnout. What to try: Prescribe Olympic lifts or jumps in time blocks (e.g., 10 minutes of work) instead of rigid sets. Allow athletes to pace output based on feel and quality. Emphasize intent on every rep, not completion of arbitrary numbers. Minimalist Approach to Accessory Work in Training – [27:21] Will trims accessory work in favor of more focus on key movements. He finds this simplifies training and maintains energy for high-priority outputs. What to try: Prioritize 1–2 primary lifts per session with purpose-driven intent. Reduce accessory work to essentials—avoid fatigue for the sake of “doing more.” Let recovery dictate accessory volume, not habit. Using Velocity-Based Training for Autoregulation – [30:54] Will leans on VBT to gauge daily readiness, manage fatigue, and adjust training on the fly based on objective bar speeds. What to try: Use velocity cutoffs to stop sets or adjust loads dynamically. Track trends in speed across weeks to inform readiness decisions. Avoid grinding through reps—quality > quantity. Hamstring Rehab Strategies Using Sled Work and Sprint Progressions – [41:25] Will shares how sled work and gradual sprint progressions helped him personally rehab a hamstring injury without aggravating it. What to try: Use sled pushes and marches to reintroduce posterior chain loading safely. Progress sprinting from upright, submaximal efforts to more aggressive outputs. Focus on how things feel—stop short of tightness or compensation. Perspectives on Nordics and Eccentric Hamstring Training – [44:37] Will reflects on how his views on Nordics have shifted—they’re useful, but not the answer alone. Sprinting remains the gold standard for hamstring health. What to try: Blend Nordics into phases, but don’t over-rely on them. Prioritize sprint exposure for hamstring resilience. Recognize Nordics as a piece of a larger system, not a cure-all. Quotes [27:37] “I don’t think there’s anything inherently wrong with accessory work. It’s just, do we need to be spending 45 minutes doing it after we’ve already done our main lifts and jumps and throws?” [9:59] “I try to keep the training process as simple as possible because it’s really easy to complicate things.” [11:40] “I’ve gravitated more toward giving people time constraints and letting them auto-regulate how much work they do within that time.” [23:01] “I think jumps and Olympic lifts lend themselves well to time-based prescriptions because the output tends to fall off naturally as people fatigue.” [15:42] “Competition tends to bring out the best in people. If you structure things in a way where it naturally encourages people to compete, it’s a win.” [45:06] “I’ve started to care less and less about Nordics being the answer for hamstring health. I just think sprinting is the best thing we can do.” [31:30] “Velocity-based training is helpful because it provides objective feedback—if you’re not hitting the numbers, there’s no argument to keep pushing.” About Will Ratelle Will “Hoss” Ratelle is a dedicated strength and conditioning coach with deep roots in collegiate athletics and professional football. Rising from a standout linebacker at the University of North Dakota, Ratelle earned All-Big Sky honors twice and set single-season tackle records before transitioning into a professional football career, with stints on special teams in the NFL (Atlanta Falcons and Kansas City Chiefs) and a return to linebacker with the CFL’s Saskatchewan Roughriders After earning his Bachelor of Science in Kinesiology from UND (2015), Ratelle moved into coaching, completing internships in the UND Strength & Conditioning Department (2015–2017). He played a pivotal role in developing the football program’s speed and agility systems during a historic 2016 Big Sky championship season. Fully integrating into the staff, Will served as Assistant Strength & Conditioning Coach, supporting football, men’s and women’s tennis, basketball, and volleyball teams Certified by the CSCS and CSCCA (2019), Ratelle combines elite athletic experience with practical training protocols. He is known for crafting holistic programs that fuse Olympic lifting, sprint/plyometric development, and fundamental athleticism, aimed at maximizing size, strength, speed, and resilience. In addition to his coaching roles, Will actively shares his expertise through published articles (e.g., SimpliFaster), podcasts, and TrainHeroic programs such as “Hoss Concurrent” and “Hoss Project 2.0,” training countless athletes to build robust, multi-sport athleticism across platforms

In this engaging discussion, Cameron Josse, an Assistant Strength & Conditioning Coach for the Detroit Lions, and Joel Reinhardt, Director of Football Performance at Lafayette College, share their insights on football training. They dive into the intricacies of contact preparation and the unique demands of college versus pro football. Key highlights include the importance of ground-based techniques, the role of agility in player development, and the impact of advanced training technologies. Their expertise sheds light on optimizing athlete performance while minimizing injury risks.

Today’s guest is Jay DeMayo, Jay is the longtime strength coach for men’s basketball at the University of Richmond and the founder of CVASPS—the Central Virginia Sport Performance Seminar. He’s known for connecting top minds in sport science and coaching, and for his practical, athlete-first approach to physical preparation. Where the emphasis of an athletic performance program can easily be centered from a narrow perspective, Jay considers a wide variety of inputs, from an athlete’s underlying structure and positional abilities to their perception of workout adjustments, to specialized exercises and technical training elements. In this episode, Jay digs into the principles he uses to prepare athletes for the demands of the game. From a foundational perspective, he discusses building work capacity and progressing split squats. On the power side, he shares his take on Olympic lifts and French Contrast training, while also addressing the role of autonomy and individualization in his approach. Throughout the show, Jay unpacks practical tools and coaching strategies that drive long-term athletic development. Today’s episode is brought to you by Hammer Strength. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 8:21- Tailoring Training Methods for Athlete Engagement 11:01- Unveiling Louis Simmons' Strength Training Insights 14:24- Enhancing Basketball Players' Performance Through Tailored Training 21:37- Personalized Exercise Selection for Enhanced Performance 27:55- Engaging Exercise Progressions for Effective Training 30:22- Mastery of Bottom Position for Exercise Gains 34:49- Empowering Athletes through Autonomy and Structure 40:02- Enhancing Lift Performance through Positioning Techniques 49:28- Maximal Expression Circuit Training with Olympic Lifts 59:19- Hormone Spikes in Squat Training 1:14:38- Tailored Stimuli for Optimal Physiological Response 1:17:31- Strength-Speed Emphasis in Athletic Training Program Actionable Takeaways Tailoring Training Methods for Athlete Engagement [8:21] Let’s stop clinging to strict, textbook methods. Jay reflects on how older training styles—like Westside—can still have value when creatively repurposed. It’s not about mimicking those programs but about borrowing what drives athlete engagement and technical mastery today. What to try: Use methods like box squats to teach depth and posture before progressing to more dynamic movements. Connect the dots for athletes: show how learning positions now sets them up for more “fun” or explosive lifts later. Reinforce that mastering basic postures unlocks more advanced training, not just better numbers. Unveiling Louis Simmons' Strength Training Insights [11:01] Jay highlights lessons from studying Louie Simmons—not for copying his powerlifting templates, but to appreciate mastery and intention. Athletes need to understand why they’re training a certain way, not just how. What to try: Share stories or videos of experts from outside your sport to spark discussions about mastery and approach. Ask athletes to reflect on what "winning" a lift means to them—focus, technique, or load? Create reflective moments for athletes to assess their own intent during sessions. Enhancing Basketball Players’ Performance Through Tailored Training [14:24] Forget rigid metrics for the sake of numbers. Jay focuses on using basic force plate data (jump height + contraction time) to guide individual exercise choices—not to chase numbers, but to fit each athlete’s needs. What to try: Test vertical jump and contraction time; use results to bucket athletes into fast/slow jumpers. Prescribe exercises accordingly: Fast jumpers + low jump height → longer ground contact drills. Slow jumpers → faster, more reactive drills. Keep explanations simple—if it takes more than two sentences to explain, simplify it. Personalized Exercise Selection for Enhanced Performance [21:37] Jay stresses that training adjustments aren’t just about physical needs—they’re about how athletes perceive changes. Some athletes thrive on routine; others need variety. Knowing the person matters more than the metric. What to try: Classify athletes loosely by mindset: routine-lovers, indifferent grinders, or variability-seekers. Adjust workloads subtly for each type without announcing it—let them discover what feels right. Be careful not to over-adjust for data alone; focus on how the athlete responds to the changes emotionally and physically. Engaging Exercise Progressions for Effective Training [27:55] Jay talks about laying out progressions clearly for athletes to increase buy-in and effort. He emphasizes the importance of earning "savage" training through slow, controlled work first. What to try: Map out your entire offseason plan visually—show athletes the steps. In early phases, demand slow, technically perfect reps with full posture control. Progress toward more aggressive, dynamic lifts only after technical mastery is achieved. Mastery of Bottom Position for Exercise Gains [30:22] The goal isn’t just to lift heavy—it’s to own every position along the way. Jay finds more value in seeing an athlete master perfect postures than in high numbers on the bar. What to try: Use ascending sets on tough days—start with easier, slower sets to “grease the groove.” Require strict positional holds or slow tempos before allowing athletes to move faster. Celebrate technical mastery in the weight room, not just outputs. Empowering Athletes through Autonomy and Structure [34:49] Autonomy isn’t about letting athletes do whatever they want—it’s about teaching them how to solve problems within structure. Jay blends structured progressions with athlete-led adjustments. What to try: Allow athletes to collaborate during lifts—peer coaching helps them internalize technique. Cue minimally; instead, use positional holds and tempo to guide athletes into solutions. Give athletes choices within safe boundaries to encourage ownership of their progress. Enhancing Lift Performance through Positioning Techniques [40:02] Jay shares how using slow tempos and pauses in Olympic lifts helps athletes find strong positions—leading to smoother, stronger lifts later. What to try: Teach Olympic lifts from hang positions with tempo—slow pull to knees, pause, then finish. Cue lifts in phases: slow start → controlled mid-pull → powerful finish. Progress from tempo lifts to faster lifts once positional awareness improves. Maximal Expression Circuit Training with Olympic Lifts [49:28] Jay uses French contrast training on game day minus one—not just for potentiation, but to prime athletes mentally and physically through fun, high-intent circuits. What to try: Build circuits pairing Olympic lifts, med ball throws, and jumps based on force plate data. Keep circuits fast-paced and competitive—this creates mental and physical readiness. Prioritize fun and intent over textbook-perfect potentiation protocols. Hormone Spikes in Squat Training [59:19] Jay explains how high-rep “oxidative” split squats aren’t just about strength—they teach positions, improve mobility, and expose athletes to “good suffering” that builds resilience. What to try: Start with 2 sets of 10 split squats per leg, slow tempo (2-up, 2-down), progressing over weeks. Let athletes experience controlled discomfort—shaking legs and all. Use this phase as a baseline before progressing to more aggressive loading. Tailored Stimuli for Optimal Physiological Response [1:14:38] Jay encourages using athlete feedback to refine training. Some athletes feel best after oxidative work—forcing them to follow rigid plans ignores valuable self-awareness. What to try: Offer limited “choose your lift” options for certain days—watch what athletes gravitate toward. Track subjective feedback alongside performance metrics. Use those insights to allow individual variations within a unified team framework. Strength-Speed Emphasis in Athletic Training Program [1:17:31] Jay emphasizes balancing structure and athlete choice. Uniformity builds team cohesion, but flexibility allows athletes to find what truly helps them feel and perform best. What to try: Blend structured team lifts with optional, individualized accessory work. Encourage athletes to log subjective “feel” ratings post-training—don’t just rely on numbers. Teach athletes to pay attention to soreness, joint stress, and movement ease after sessions—this guides future adjustments. Quotes "If you can find a little bit more engagement with them, you get a little bit more effort. And again, if intent drives adaptation, they. Then that's what matters." - Jay DeMayo "We probably don't want that the average for a 20 person basketball team to be what dictates the drill when one kid could run 0 meters and another kid could run a thousand meters." - Jay DeMayo "I think, though, that the, you know, we talk about therapeutic things and all that all the time as well. And we talk about how motion is lotion. Right. Like, it helps you get things going and get things moving and this and that. So sometimes just getting out of their way and letting them kind of work their way through things is the best thing for them too." - Jay DeMayo "We could talk about potentiation and this, that,

Hunter Eisenhower, Associate Head Coach for Sports Performance at Arizona State Men’s Basketball, shares cutting-edge insights on athletic training. He emphasizes the importance of balancing rigidity and compliance in movement for explosive performance. Hunter discusses unique offseason prep methods, the role of blood oxygen monitoring, and how innovative tools can enhance foot training. His approach highlights the need for variability in training, moving beyond traditional strength paradigms to build well-rounded athletes capable of adapting dynamically in sports.

Today’s guest is running and movement coach, Lawrence Van Lingen, a world-renowned movement coach known for helping athletes move better by blending scientific principles, psychology, biomechanics, and intuitive coaching methods. He’s worked with a range of athletes, from Olympians and elite runners, to everyday movers to unlock efficiency, fluidity, and performance. Running and what we would refer to as “functional strength” are closely related. Strength-based movements that train the gait cycle are amongst the most natural and effective versions available. In working the keys that make for better propulsion and effectiveness in locomotion, we can get insight into better strength practices in general. In this episode, Lawrence van Lingen shares how crawling, backward movement, foot training, and resisted walking can strengthen critical elements of the gait cycle. He explores the connection between natural rhythmic movement and running performance, the ways fear can disrupt quality motion, and how play and curiosity drive better movement learning. From syncing strides to music to mobilizing the feet, Lawrence offers a range of practical, creative methods to enhance coordination and speed. Today’s episode is brought to you by Hammer Strength. Check out the newest mini-course, Sprint Drills Reloaded on how to maximize sprint drills, their specific strength development, building of major sprint actions, along with better integration of sprint drills into sprinting technique. (https://justflysports.thinkific.com/courses/sprint-drills-reloaded) Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 3:30- Barefoot Origins: Impact on Human Movement 9:40- The Impact of Fear on Athletic Performance 20:55- Enhancing Running Performance Through Rhythmic Variation 29:00- Syncing Music Tempo with Physical Movements 37:38- Optimizing Athletic Abilities through Strong Hips 40:08- Enhancing Running Mechanics Through Resisted Walking Exercises 42:19- Enhancing Movement Quality through Central Patterns 45:51- Enhancing Ankle Mechanics Through Foot Mobility 52:35- Enhancing Mobility Through Unique Movement Practices 59:06- Enhancing Muscle Activation and Injury Prevention 1:12:02- Enhancing Running Mechanics Through Foot Mobilization Key Takeaways [3:30] – Barefoot Origins: Impact on Human Movement Lawrence digs into why humans move so differently compared to animals. His take? Our lifestyle has pulled us far from our natural roots. Kids growing up barefoot, outdoors, and constantly playing tend to move better—more fluid, intuitive, and efficient. But if you’ve spent your life in shoes, cars, and classrooms, you’ve likely lost some of that. Takeaway:Reclaiming efficient movement may mean “unlearning” modern habits and returning to play, curiosity, and organic exploration—just like barefoot kids who never saw a car before age ten. Drills can help, but you won’t drill your way back to instinctual movement if your foundation is disconnected. [9:40] – The Impact of Fear on Athletic Performance Fear, even subtle, can hijack movement. Lawrence emphasizes that emotional blocks—doubt, hesitation, trying too hard—are often the root of poor performance. Confidence doesn’t just show up on the scoreboard, it’s embedded in your nervous system and your patterns. Takeaway:Fear shows up in the body before it shows up in results. Addressing performance isn't just about skill—it’s about safety and trust in your movement. Don’t just train mechanics—train confidence in your central patterns. You can’t out-coach fear with drills alone. [20:55] – Enhancing Running Performance Through Rhythmic Variation Running with perfect repetition isn’t always the goal. Lawrence argues that variation in rhythm—like what you see when runners naturally sync with each other—adds adaptability and longevity. Uniform surfaces lead to breakdown; varied rhythm preserves the system. Takeaway:Train rhythm, not repetition. Each step should feel subtly different. That variability protects tissues and helps you go farther with less fatigue. If every stride feels robotic, you’re not in rhythm—you’re in survival mode. [29:00] – Syncing Music Tempo with Physical Movements Lawrence sees value in syncing to external rhythms, but only if you’ve earned the right tempo. Metronomes can create tension if you're not ready. True coordination comes from internal rhythm, not forcing timing. Takeaway:Don’t chase tempos you haven’t trained for. Instead, groove at your own pace, build control, and gradually level up. Movement should feel like music—not like trying to speed up a guitar solo before you’ve mastered the chords. [37:38] – Optimizing Athletic Abilities through Strong Hips He focuses on freeing up hips through hands-on work and targeted movement. Instead of starting with drills, Lawrence helps athletes “become” runners by giving them the hips of one. Treatment and function drive form—not the other way around. Takeaway:Great runners don’t fake it—they feel it. Free up hip range first, then layer in the movement. If your hip flexors are locked, your drills are just rehearsing restriction. [40:08] – Enhancing Running Mechanics Through Resisted Walking Exercises Holding weight in front of the body changes how you use your hips. Lawrence points out that stacking weight this way forces a better connection between your torso and hips. It reduces compensation and sharpens the way your hips contribute to gait. Takeaway:Try resisted walking with a sandbag or log in front of you. It’s a constraint that reveals whether your hips are working or hiding. If you tend to leak energy through your upper body, this will clean that up fast. [42:19] – Enhancing Movement Quality through Central Patterns Crawling, central pattern generators, and the vagus nerve all come into play here. Lawrence highlights that movement is primal, and trusting your body often starts with re-engaging these foundational motor patterns. Takeaway:Start with the nervous system. Crawling, rhythmic breath work, and primal patterns recalibrate movement from the inside out. Want to move like you mean it? Go back to where movement began. [45:51] – Enhancing Ankle Mechanics Through Foot Mobility Foot function isn’t optional—it’s foundational. Lawrence outlines the “big three”: forefoot mobility, tibial internal rotation, and proper heel positioning. These pieces directly impact knee alignment, hip mobility, and overall running quality. Takeaway:Don’t skip the feet. Foot mobility isn’t about fluff—it’s your lever to better joint mechanics up the chain. Want cleaner hips or knees? Start by getting that first met head down and freeing your heel. [52:35] – Enhancing Mobility Through Unique Movement Practices Here, Lawrence frames movement constraints as creative tools. Exercises like backward walking or rope stomping aren’t just gimmicks—they’re simple, effective ways to restore lost range and sensory awareness. Takeaway:Think like a problem-solver. Movement constraints (like steep backward walks or stepping over ropes) can unlock mobility more efficiently than stretching ever will. Sometimes the weird stuff works best. [59:06] – Enhancing Muscle Activation and Injury Prevention Lawrence emphasizes targeting the hips—not the quads or calves—as key to building functional strength. Exercises that force extension (like walking backward or loaded marches) challenge underused ranges that most people have long abandoned. Takeaway:Want to prevent injury? Build strength where no one else is looking—behind you. Prioritize hip extension and knee-behind-hip mechanics. Flexion is overtrained. Extension is the missing piece. [1:12:02] – Enhancing Running Mechanics Through Foot Mobilization This section wraps it all together. Lawrence lays out a checklist: forefoot mobility, internal tibial rotation, heel positioning, and met head contact. If you miss these, everything above the ankle suffers. Takeaway:Running mechanics live and die at ground level. Get the foot right, and the whole chain starts to self-organize. Think of it like adjusting the lens—suddenly everything becomes clearer. Quotes (12:55) "If you cut a chicken's head off, it still runs around, you know. So those are your central pattern generators…. a lot of running or bipedal movement is just totally ingrained in us and you know, and our heritage from anthropology." - Lawrence van Lingen (14:47) "Trust your movement better...that sort of deep, unshakable trust in your movement patterns that you really want on big occasions, that's what the big athletes have got." - Lawrence van Lingen (19:28) "When I was in South Africa with African runners, these guys, there was no coaching, no drills, and it was very, very organic and it was just amazing. I mean, money can't buy the beauty and, and the elegance and the grace that they moved with." - Lawrence van Lingen (27:37) "You have to relax into competence and let go to express yourself. And when you're forcing and trying too hard, it just doesn't work." - Lawrence van Lingen (32:10) "I like to say curiosity and play and neuroplasticity requires play and curiosity. And you, when you're in a parasympathetic mode, you tend to be curious." - Lawrence van Lingen (42:36) "Solve movement patterns as high upstream as possible because the consequences downstream tend to fall into place." - Lawrence van Lingen (1:17:23) "The line of force production is big toe, VMO, glute, max. And if you've got VMO issues, your first met head's not finding the ground." - Lawrence van Lingen About Lawrence van Lingen

Today’s guest is Rett Larson, strength coach for the German Women’s Volleyball Team and creator of the "No Zombies" training philosophy. Rett coached Olympic medalists with China and the Netherlands, blending energy, rhythm, and purposeful movement into world-class performance. As sport expands into an increasingly more high-pressure, early specialization event that can easily suck fun and joy away, there grows a need for a "counter-culture" within athletic performance. Not only does a "physical preparation" process for athletes that is joyful and gamified lead to more fun within a training session, but it also develops important athletic qualities, within that umbrella of "fun" that may not be possible in more "traditional" sessions. Rett Larson is spearheading an active, engaging approach to the physical preparation process for athletes with warmups designed for joy, engagement, and a comprehensive stimulation of athletic qualities along the way. On today’s episode, Rett speaks on a variety of engaging tools and gamifications in the warmup process for both thermogenic and neurological preparation. He goes into his take on partner exercises and isometrics, and the process of using a physical challenge to "sneak" strength and skill elements in the program. Today’s episode is brought to you by Hammer Strength and LILA Wearable Resistance Gear. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 6:12- Enhancing Athlete Performance through Innovative Training 20:06- Rope Flow in the Warmup Process 25:19- Team Bonding through Partner Exercises and Gamification 29:39- Athletic Development through Diverse Warm-Ups 31:24- Engaging Training Games for Athletic Development 38:00- Enhancing Motor Learning Through Novel Activities 48:14- Isometric and "Sneaky Strength" Exercises 54:50- Tennis Balls as a Powerful Warmup Tool 1:05:36- Animal-Inspired Safari Warmup Routine 1:14:35- Dynamic Movement Enhancement with Wearable Resistance Gear Key Takeaways 1️⃣ Rethinking Training Norms: Breaking the Script Let’s be honest—starting the season with FMS testing or default punishments like push-ups feels like a missed opportunity. Rett challenges that default. Why not flip the script? Start with something that actually taps into the nervous excitement athletes bring into day one. Instead of draining that spark, use it to build buy-in. What to try: • Kick things off with a creative team challenge instead of movement screens. • Replace punishments with something silly but memorable (e.g., team serenade or worm dance). • Avoid singling people out—no solo singing for introverts. The goal is laughter, not dread. 2️⃣ Rope Flow: Movement Puzzles that Stick If you’ve ever tried rope flow, you know it’s strangely addicting. Rett uses it as a warm-up tool that hits thermogenic, rotational, and coordination qualities all in one. It’s essentially a moving puzzle—and that makes it ideal for getting athletes out of zombie mode. What to try: • Add rope flow sequences early in warm-ups to raise body temp and spark engagement. • Mix in new patterns over time so it stays fresh. • Think of it as "motor learning meets party trick"—athletes love that feeling of leveling up. 3️⃣ Partner Work and Social Pressure: The Good Kind Warm-ups don’t have to be solo grinds. In fact, the social element is part of the magic. Whether it’s balloon volleys in a split squat or partner wall sits, Rett uses simple tools to inject teamwork, laughter, and just the right amount of peer pressure. What to try: • Design partner or trio-based warm-up drills to naturally boost effort and engagement. • Add tasks or games that distract from the burn (like volleying a balloon while holding a lunge). • Use social dynamics to make tough work feel more like play. 4️⃣ Level the Playing Field in Warm-Ups Not every athlete is going to dominate on the court or in the weight room—but everyone should get a win somewhere. Rett builds warm-ups that make space for every athlete to feel like they’re the best at something, even if it’s just balancing a stick or hitting a weird trick shot. What to try: • Mix in low-stakes games where skills outside of sport dominance matter. • Intentionally pair high- and lower-level athletes to create "shared wins." • Look for ways to create a different kind of leaderboard—one that rotates based on the activity. 5️⃣ Restore Joy Through Play High-level sport has gotten... intense. Too intense, sometimes. Rett’s approach reminds us that playful, chaotic games can help restore balance in an environment that often leans toward burnout. The warm-up becomes a space for curiosity, flow, and actual fun. What to try: • Build in games where athletes can move, laugh, and connect without overthinking. • Use warm-ups as "pressure off" zones—a way to enjoy movement with no performance score. • Let joy be part of the training equation again. 6️⃣ Motor Learning Needs Novelty One of Rett’s strengths is how often he rotates the environment—new rules, new tools, new constraints. That variability drives motor learning in ways that static drills don’t. And it doesn’t need to be wild—just different enough to force a fresh response. What to try: • Slightly tweak warm-up games each week (e.g., switch dominant hand, adjust spacing, add reaction tasks). • Use novelty to make athletes problem-solve movement—not just repeat it. • Think of warm-ups as "controlled chaos"—great for expanding the movement toolbox. 7️⃣ Sneaky Strength: Make It Fun, Then Make It Burn Most athletes don’t love ISO holds. So Rett hides them inside games. Balloons, light pods, med balls—it’s all a bit of a trick. But it works. The burn sneaks up while attention is elsewhere. What to try: • Pair isometrics with challenges (e.g., balloon volley in a lunge, wall sit while shouting directions). • Use reactive partner drills (like plank leg drops) to train stability without boring them to death. • Think: how can I distract the brain just long enough to let the body work? 8️⃣ Tennis Balls: The MVP of Warm-Up Tools Tennis balls are wildly versatile. Rett uses them for everything—from balance work to reactivity games to hand-eye drills. And they’re cheap, portable, and fun. What to try: • Toss them into solo drills (bounce, catch behind back, one-leg throw and catch). • Use them in partner work for tracking, dodging, or coordination under pressure. • Add a twist: can you 360 and catch before it hits the ground? 9️⃣ Animal-Inspired Routines: Low-Tech, High Engagement The "safari warm-up" idea is simple: take known movements and repackage them with animal names, new props, or tiny changes. That 5–10% novelty? It goes a long way. What to try: • Mix in crawls, hops, or rolls with animal names and sounds for buy-in (especially with youth). • Keep novelty minimal but consistent—three new variations a week can be plenty. • It doesn’t need to be chaotic. Just different enough to make athletes pay attention. 🔟 Wearable Resistance: Keep It Light and Reactive Adding wearable resistance (like Lila sleeves) isn’t about loading heavy. It’s about adding just enough constraint to challenge control and enhance feel. Rett uses them in warm-ups to amplify movement, not grind through it. What to try: • Use light resistance in warm-up drills where coordination or timing is key. • Focus on rotational or speed-based movement patterns. • Don’t overdo it—keep it short, crisp, and curious. Rett Larson Quotes (5:30) "I like this idea of breaking the script of what athletes expect." - Rett Larson (8:59) "Are we not trying to get to a place in team sports, at least where we have vulnerability? Are we not learning that vulnerability and looking like a little bit of an idiot in front of your teammates and, and knowing that everybody gets theirs at some point? And that is, that's, that's also something we should be striving for." - Rett Larson (20:06) "In the thermogenic bucket goes a lot of almost like movement puzzles to steal some Ido Portal: if it's the tennis ball on a string, a stick in their hand." - Rett Larson (21:00) "Similarly, the rope flow stuff fits really nicely in that bucket because it is really challenging to unlock some of these very difficult movements that get your body rotating, certainly get you hot and sweaty, but it also feels like you are leveling up every time you actually conquer it." - Rett Larson (29:45) "The great thing about warmup is you get to be competitive in a, in an extremely low stakes environment; when I'm programming the weight room well, it's not just my twitchy, 23-year-old phenom whose parents both played volleyball that wins every event. There should be enough variety in the weight room that we're getting winners all over the place, that we're manufacturing celebrations from every single person on my team in a given week or a couple of weeks or month." - Rett Larson (31:16) "I'm manufacturing smiles, I'm manufacturing the joy that I think you and I understand can come out of the weight room." - Rett Larson (51:20) "I'm trying to hide grinding strength within either other fun games or, you know, include like having it be a part of the fun as much as possible." - Rett Larson (54:30) "The great thing about tennis balls is that there's, they can be used for all of it is they can be movement puzzles, they can be balance challenges, anything that you need them to be." - Rett Larson (1:00:38) "There's no reason that coaches shouldn't be actually actively trying to find more moments, more memorable things that stick with athletes, that make you a remarkable coach, that not for nothing, like,

Today’s podcast guest is Stefan Holm—Olympic gold medalist and one of the most elite high jumpers in history. Standing just 5’11”, he cleared over 140 bars at 2.30m or higher, won the 2004 Athens Olympics, and holds an indoor best of 2.40m (co-owning the “height jumped over head world record). Now a coach for Sweden’s national team, Holm brings deep insight into jumping training and performance at the highest level. On today’s episode, I ask Stefan about his early life as an athlete, and formative sporting experiences, along with the tree of coaching that led to his own training methods. Stefan covers his history with high jump variations, plyometrics, strength training, technique development, and much more on today’s show. As Stefan is now a coach, he also discusses his philosophy based on his time as a world-class competitor. This is not only a great show on training ideas, but also a great opportunity to study one of the best of all time in their given sport discipline. Today’s episode is brought to you by Hammer Strength and LILA Wearable Resistance Gear. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 4:29- Stefan’s Early Training: Genetics, Childhood Sports, and High Jumping 15:21- Rituals in High Jump Training and Athletic Mastery 26:06- Strength Training and High Jump Performance 40:12- High Jump Training Methods, "Holm Hurdles," and Plyometrics 41:04- Emphasizing the Feeling of Flying in High Jump 52:36- Approach Dynamics in High Jump 1:01:17- Strength Training and Range of Motion Concepts 1:03:32- Gradual Plyometric Progression for High Jumpers Stefan Holm Quotes (2:50) "My dream was to be a professional soccer player." - Stefan Holm (3:00) "We played tennis, we played ice hockey, we tried track and field, we played football. Of course, we just played outside, trying to do everything." - Stefan Holm (6:50) "I think you can handle a lot, all of you, but I think you have to build it up year by year. I mean, doing these sort of plyometrics that I did at the age of 28, 30, I didn't start there." - Stefan Holm (9:23) "I started jumping for fun together with my best friend in his backyard when we were like six or seven years old. And we had to do the scissor kick because we had didn't have a mat to land on. We had to land on our feet." - Stefan Holm (24:45) "But then I starting lifting in the fall of 1995 when I was 19, one and a half years later, I jumped 230 for the first time. So I think that I, when I get used to it, the first six, seven months, that was rough because I, I got muscles that I couldn't control. I got so much stronger and slower and just felt heavy and everything. But after, I mean, six, seven, eight months, but I could get control of everything then. I really think that it, it helped me to jump higher and also to get stable on higher heights. I could do them more often." - Stefan Holm (27:01) "If I really, really, really wanted to jump a certain height, I jumped until I cleared it. For good and for bad." - Stefan Holm (37:20) "Whatever everybody sees is these viral clips, me jumping over like 170 hurdles or 150 hurdles or whatever there are. But I mean I. I started off on the usual lower hurdles. That's 107 their tops. And I was doing plenty of jumps as a kid and as a youth jumper as a junior. I didn't buy these high hurdles until I was 24." - Stefan Holm (41:10) "I had a session when I was jumping over hurdles, different kind of exercises, around 200 jumps in a session. I also did some, some bounding 60 meters. 24 times 16, 24 12. Left, right, left, right, left, right. And yeah, and then six times on your left leg, six times on your right leg. That was a very, very fun morning actually." - Stefan Holm (57:00) "Quiz games is actually my second best sport. But besides that, I would say long jump." - Stefan Holm (1:01:17) "For me I think the deep squat was a very good exercise. I could handle it technically I could do it well strength wise as well. So I think it was a very, very good for, for building up a good sort of ground strength to work from in the other exercises. So I did, during my ground training part of the year, I did 6x6 deep squats. I did 6 by 6 half squats as well, 5 by 5 when it came to snatch and cleats and stuff like that." - Stefan Holm (1:04:21) "It's all about reversing the speed to a vertical, vertical speed. I mean that's all what it comes down to in the end." - Stefan Holm (1:07:20) "Trying out new things all the time, I'm definitely the wrong coach for you because I'm going to give you like four weightlifting exercises, I'm going to give you five plyometrics and that's it. And then we're going to do this over and over and over again." - Stefan Holm Show Notes Dragan Tancic: West German High Jump Training https://www.youtube.com/watch?v=UIc4nfGeVu8&t=2029s About Stefan Holm Stefan Holm is one of the most accomplished high jumpers in history. Known for his exceptional consistency and textbook form, Holm rose to prominence in the early 2000s, dominating indoor and outdoor competitions with a career marked by over 140 clearances of 2.30 meters or higher. Despite standing at just 1.81 meters (5'11"), Holm consistently outjumped taller competitors through elite reactive ability and technical execution. He won the 2004 Athens Olympics, gold medal with a jump of 2.36 meters. Holm also captured four World Indoor Championship titles (2001, 2003, 2004, and 2008), and his indoor personal best of 2.40 meters remains one of the best in history. He is the co-owner of the “height jumped over head” record of 59cm alongside Franklin Jacobs. After retiring from competition in 2008, Holm transitioned into coaching and athletics leadership. He has served as a high jump coach for the Swedish national team, mentoring athletes such as Sofie Skoog, who reached the Olympic final in 2016. In addition to coaching, Holm has been involved in sports commentary and athletics administration in Sweden, and has also appeared on Sweden’s “Celebrity Jeopardy”. Holm’s career stands as a testament to the power of consistency, technical mastery, and mental discipline in elite sport.

Ty Terrell, Director of Strength and Conditioning for Oklahoma Men’s Basketball, shares insights from his extensive experience with NBA teams. He emphasizes the significance of optimizing unloading and reversal phases in athletic movements, often overlooked in training. Ty discusses innovative techniques like unweighting and oscillatory isometrics to enhance performance and biomechanics. He also reflects on the evolution of strength training, the balance between movement quality and output, and the importance of personalized training methods for athlete longevity.

In this discussion, Tony Holler, a veteran high school track coach known for his innovative 'Feed the Cats' philosophy, shares insights from over 40 years in coaching. He highlights his dynamic X-Factor training workouts designed to enhance speed and explosiveness while incorporating varied plyometric and isometric exercises. Holler discusses gamifying training to boost athlete engagement, the effectiveness of wicket variations for sprinting, and how his coaching approach combines discipline with creativity for optimal performance.

Mike Robertson, co-owner of IFAST and host of the Physical Preparation Podcast, dives into the balance of braking and propulsion vital for athletic performance. With over 20 years of coaching experience, he shares insights on optimizing movement patterns, particularly for off-season athletes. The discussion covers the evolution of training philosophies, blending strength with functional mobility, and practical strategies for enhancing recovery. Mike also reflects on the joy of coaching youth sports and the lessons learned from nurturing young talent.