Just Fly Performance Podcast

In this discussion, Joel Reinhardt, the Assistant Athletic Performance Coach at San Jose State Football, shares insights from his extensive background in sports performance. He delves into modern training methodologies that harmonize on-field practice with scientific approaches, emphasizing tailored training systems for enhancing game speed. Key topics include balancing intensity with recovery, the integration of speed and power training, and the importance of psychological factors such as fearlessness and awareness during gameplay. Joel's innovative strategies provide a fresh perspective on preparing athletes for success.

Piotr Maruszewski, a strength and conditioning coach with a focus on multi-sport speed development, shares his insights from coaching athletes at major international events. He explores innovative training techniques, such as fast eccentric and oscillatory isometric methods. The conversation dives into the importance of rhythm in hurdling, tailoring strength training based on muscle types, and unique philosophies for youth athletes. Piotr also reflects on the influence of mentors in his coaching journey, emphasizing the need for personalized training to enhance athletic performance.

Rob Assise is a jumps coach and mathematics teacher at Homewood Flossmoor High School (2023 Illinois State Track Champions). He is also a writer, a regular “Track Football Consortium” speaker, and a multi-time guest on this podcast. In addition to high school sports, he owns the private training business Re-Evolution Athletics. Having good reactivity in the feet carries nuance with it. Some athletes can use their feet exceptionally well for sprinting or straight-ahead pursuits. Others have foot dynamics that allow them a better conversion of horizontal energy to vertical. Ultimately, the goal is to understand why athletes use their strategies and find areas of improvement specific to the individual. On today’s podcast, Rob covers ideas on intersections of sprint and jumps training in track and field, athletic asymmetry, plyometric coaching, speed and power complexes, and a nuanced discussion on the nature of foot placement in sprinting and plyometrics, on the level of both performance and injury prevention. Rob is a humble and experienced coach, and I’ve always loved having a chance to sit down and talk training with him. Today’s episode is brought to you by TeamBuildr’s Gym Studio, and the Plyomat Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer head to: Lilateam.com The Plyomat is a functional, intuitive and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net View more podcast episodes at the podcast homepage. Main Points 1:00- Using Sprint Float Sprint Methods in Track Jumpers 10:00- Understanding Sprinting Better by Being a Jumps Coach 21:03- Enhancing Sprint Performance through Training Variety 27:00- Impact of Sports Tools on Running Mechanics 30:17- Utilizing Asymmetry for Optimal Athletic Performance 31:55- Addressing Athlete Asymmetry for Optimal Performance 42:31- RSI Scores and Foot-Ground Interaction Patterns 48:24- PVC Pipe Balancing for Foot Strength 55:54- Enhancing Athletic Performance Through Varied Plyometrics 57:54- Enhancing Sprinting Performance Through Plyometrics 1:02:01- Dynamic Foot Contact Options for Performance Optimization 1:02:01- Dynamic Foot Placements Enhance Plyometric Training 1:03:06- Enhancing Plyometric Performance Through Midfoot Engagement Quotes (7:43) "The best thing that happened to me as a sprint coach was focusing on the jumps. It just allowed me to kind of see things from a little bit of different perspective because on the Runway you're really not at maximum speed." (15:49) "When you do things that the brain finds interesting, your brain doesn't give a damn about volume." (32:20) “In general, when we're looking at asymmetry with a 1080 or something, like bounding, hopping, whatever, I usually just use, like, a 10% marker. So, like, if that asymmetry is greater than 10% or maybe approaching 10%, maybe we're going to tease in some things to try to get a little bit more of a balance” (42:31) “I've had sprinters who have had crazy good RSi scores. And they come over to the jumps and I'll have them, like, bound or hop, and they're going to have a contact that's more flat or rolling and they just can't do it. It looks like incredibly labored. It's like they just don't want to. They almost refuse to contact that rear part of their foot” (44:30) "Those athletes who struggle accessing that rear part of their foot, they were more prone to hamstring injuries." (48:52) “Very few people are going to hit a forefoot contact gallop” About Rob Assise Rob Assise has 20+ years of experience teaching mathematics and coaching track and field at Homewood-Flossmoor High School. He also has coached football and cross country, and is also the owner of the private training business, Re-evolution athletics. Additional writing of his can be found at Simplifaster, Track Football Consortium, and ITCCCA. He can be reached via e-mail at robertassise@gmail.com or Twitter @HFJumps.

Andrew Paul is the Director of Performance and Rehabilitation for the Oklahoma City Thunder. He is both a sports performance coach and a physical therapist.  Andrew has learned from a variety of performance and biomechanics experts and has a deep knowledge of individual factors in athletic movement, training, and performance. Individual factors in athletic movement and understanding the nuance of training in the athletic equation are where the future of training and performance is heading. At high levels of sport, this understanding becomes increasingly important to maximize players' health and vitality while catering to their primary performance drivers. Last time on the show, Andrew talked about the difference between propulsive and absorbing actions, as seen on court and in training. For this episode, we dig into Andrew's take on movement screens and how particular types of athletes tend to be biased to excel in those tests. We also deeply discuss forefoot and rearfoot-oriented elastic athletes and mid-foot dominant athletes and how these aspects play out in court movement and training. This was another fantastic discussion with a brilliant performance mind. Today’s episode is brought to you by TeamBuildr’s Gym Studio, and the Plyomat Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer head to: Lilateam.com The Plyomat is a functional, intuitive and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net View more podcast episodes at the podcast homepage. Timestamps 2:50- Joint-specific Movement Analysis for Enhanced Functionality 5:19- Triple Extension and Force Absorption in Movement 9:29- Forefoot Elastic Athlete Performance Monitoring Techniques 13:00- Acceleration Strategies Based on Foot Elasticity 17:35- Hip Internal Rotation in Rearfoot Elastic Athletes 19:32- Foot Type-Tailored Training Strategies for Athletes 29:31- Tailoring Foot Loading Strategies for Athlete Performance 34:08- Optimizing Performance Through Tailored Foot Exercises 36:15- Enhancing Balance with Specialized Discs Training 48:10- Tailoring Warm-Up Routines for Athletic Types 58:53- Jump Performance Insights: Movement Strategies Unveiled 1:06:59- Versatile Athletes with Multiple Movement Styles Quotes (2:27) "And I think the evidence on that's pretty clear. I did go through a phase in my career where I was using (FMS) pretty heavily, particularly when I was in college, because I think the functional movement screen is meant to be used at scale. And in my current environment, we only deal with 18 players and so we don't really need anything that's utilized at scale." - Andrew Paul (3:40) Propulsive movers tend to rely on deep ranges of motion. And the reason why they rely on those things is because they're using a long concentric pushing action to create momentum, they tend to have more access to range of motion. They tend, and something like the FM's score higher than, than someone who's very fascial or elastic in nature. - Andrew Paul (14:42) "Rear foot elastics really use their tripod well when they go from horizontal to vertical." - Andrew Paul (22:40) “The fore-foot elastic to me is built for the long jump. Yes, it's like these are the guys that jogged on the court and dunk from the free throw line, but they're also the guys that don't have, like, a power dunking ability. Like they need a lot of runway to get their way up there. And then the rear foot elastic is a lot what you're talking about there. They, they kind of have to move in a spiral” (27:28) "I define the midfoot as when a majority of your weight is on the back side ball of your foot." - Andrew Paul (29:47) “And we, in jumping drills, we'll go barefoot and we will define. If you land on your toes and you rock back to your midfoot, once your heel hits in the ground, you are no longer absorbing anymore, because for us, propulsion is moving away from the midfoot and absorption is moving towards the midfoot” – Andrew Paul (49:00) “A stiff muscular is a fore or a mid-foot dominant, two-foot jumper tends to test well in static, like vertical jump. Their vertical jump is like their jam. Like, they will kind of wow you with their jump heights in a static stance” (49:05) “The advantages of a muscular mover, it's not all bad. The advantages are they tend to hold their ground really well on their feet, and they move well from a dead stop” About Andrew Paul Andrew Paul is the Director of Performance and Rehabilitation for the Oklahoma City Thunder. In this position Andrew oversees all aspects of the Strength and Conditioning and Nutrition programs. Being a physical therapist as well, Andrew also assists the Oklahoma City Medical Staff. Prior to coming to Oklahoma City, Andrew worked as a Physical Therapist and Performance Specialist at EXOS in Gulf Breeze, FL where his primary clientele was members of the Special Operations Units in the Military. Andrew also spent over 6 years at the University of Missouri where he worked as the Strength and Conditioning Coach for the football program as well as several Olympic Sports programs. Andrew received his undergraduate degree in Exercise Science from Missouri State University, is certified through the National Strength and Conditioning Association, and holds a Doctorate in Physical Therapy from the University of Missouri.

Chris Korfist and Dan Fichter are this week’s guests. Between the two of them, they have decades of successful coaching in the world of track and athletic performance training. They have each had a substantial journey in their study of human performance, and have made a substantial impact on the field in the process. Many years ago, Chris and Dan were on the podcast talking about the “DB Hammer” system, and how it impacted aspects of their speed and power training, particularly the individualizing aspect of auto-regulation and “drop-offs”. For today’s podcast, Chris and Dan get into details of their evolving approach to speed training, particularly on the level of complexes, and the methods they use to break limiting barriers of their athlete’s full potential. Today’s episode is brought to you by TeamBuildr’s Gym Studio, and the Plyomat Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer head to: Lilateam.com The Plyomat is a functional, intuitive and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net TeamBuildr is an online software for coaches and trainers.  Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software. View more podcast episodes at the podcast homepage. Main Points 9:03- Coaching's Transition to Information Abundance Era 12:48- Training Philosophies for Enhanced Coaching Performance 21:38- Neurological Tailored Training for Enhanced Performance 29:48- Fly Tens for Maximal Speed Development Training 32:12- Real-Time Feedback Enhancing Athlete Performance 37:21- Enhancing Performance Through Diverse Sensory Inputs 41:03- Enhancing Athletic Performance Through Neurological Challenges 48:51- Enhancing Athletic Performance Through Reflex Integration 53:47- Real-time Performance Monitoring for Athletes 1:02:30- Enhancing Coordination Through Water Bag Training 1:08:52- Competitive Station-Based Training for Athletic Performance Quotes (00:10:50) "People just accumulate knowledge, or not so much knowledge, but information. They read it once and they store it somewhere. But back in the day, you didn't. Things took time, and so you had time to actually work through things because you may only get one article a month or something like that, and that's all you're getting. And so go ahead, work through that and try things and experiment. But today you can just go download 20 podcasts, look at three Instagram posts, you know, YouTube, and think you're an expert all of a sudden. And there's been no time to. To let things stew, to let things grow inside your own head and to take your own look at things and create your own system." - Chris Korfist (00:13:17) "You need to understand this stuff from the inside out." – Dan Fichter (00:32:37) "And then when you see it, then you start to be able to feel it. And when you can feel it, then you can change it." – Dan Fichter (34:50) I think oscillating isometrics may be one of the most profound training techniques out there. I really do in terms of teaching what movement really is and how. – Dan Fichter (38:36) I kind of do the same thing with overspeed. Again, there's a fear factor there that you're going to go faster than you thought - Chris Korfist (53:47) You know, we were putting our 1080 numbers up on a. A projector so everyone could see. We put our. We tied our timer up to a projector. - Chris Korfist (01:06:25) "The first thing is how good of timing does this athlete have?" - Joel Smith (01:14:23) "Getting strong is easy. Now, getting him fast, that's a challenge." – Dan Fichter Show Notes: How to Get Fast: Vol 1 korfist.sellfy.store/p/ymrl/ About Dan Fichter Dan Fichter owns and operates WannaGetFast Power/Speed Training, a sports performance training business in Rochester, NY that offers training to elite athletes. Dan is one of the leading applied neurological training experts in the world, and has made numerous connections between clinical level neurology, and athletic performance and sport training. Dan has coached athletes in all sports from all over the country, and is in two different Halls of Fame for his own athletic prowess in football. Fichter’s clients have included pro hockey players Chris Thorburn (Winnipeg Jets), Stanley Cup champion Brian Gionta (Buffalo Sabres), Ryan Callahan (Tampa Bay Lightning, US Olympic Team), Shane Prince (Binghamton Senators), Olympic track and field star Victoriya Rybalko from the Ukraine, NY Yankee shortstop Cito Culver, UFC fighter Mike Massenzio, Oakland A’s 2nd baseman Andy Parrino, Washington Nationals Infielder Chris Bostick along with Washington Nationals pitcher Brian Dupra. 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 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.

Today's podcast features a Q&A with Joel Smith. Questions this round revolve around facets of sprint complexes, jump training, reactive strength, youth sports, and much more. Today’s episode is brought to you by TeamBuildr’s Gym Studio, and the Plyomat Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer head to: Lilateam.com The Plyomat is a functional, intuitive and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net TeamBuildr is an online software for coaches and trainers.  Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software. View more podcast episodes at the podcast homepage. Timestamps 1:48- Optimal Squatting Form for Athletic Performance 8:13- Enhancing Sprint Acceleration with Shin Angles 13:38- Progressive Volume Approach in French Contrast Training 22:02- Enhancing Athlete Recovery Through Energetic Practices 30:29- Creative Development Through Imaginative Play in Youth Sports 40:17- Efficient Torque Transition with Power Cleans 47:14- Enhancing Speed and Recovery with Varied Movements 52:02- Optimizing Sprinting Technique Through Varied Drills 55:19- Enhancing Distance Running Efficiency with Elasticity 59:05- Enhancing Athlete Performance through Hurdles Training 1:03:45- Dynamic Athlete Engagement in Marinovich's Training Quotes (2:26) "My point for this, or the place of balance that I would lean towards is simply trying to help athletes have good general squatting mechanics and not so much squatting mechanics that force the ankle mobility or force the knees forward, but more a total body squat that helps the whole body to have this nice sequence of external to internal to external rotation that can line and stack the joints up well and then works with that." (18:13) "Take a step back and see what one set can do for you." (45:49) "The art of question asking, I think, is a really huge piece in finding understanding. It's been absolutely essential in my own development." (56:12) "Distance running, the more efficient every step, is ultimately less energy in each step. That's going to mean every. Every step. You're going to have less fatigue, you're going to have more energy at the end of the race, and it's a big deal." (1:02:59) "Ultimately, that true passion, that reason you got into this thing and the thing that you enjoy doing yourself, you love doing that movement, that style of training yourself, and you can intake that and run it through, you can embody it. That also helps your learning." About Joel Smith Joel Smith is the founder of Just Fly Sports and is a sports performance and track coach in Cincinnati, Ohio. Joel hosts the Just Fly Performance Podcast, has authored several books and coaches in both the high school and private sector. Joel was a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field. A track coach of 17 years, Joel coached for the Diablo Valley Track and Field Club for 7 years, and also has 6 years of experience coaching on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse. He is currently coaching high jump at Milford High School. Joel has coached 4 national champions, multiple All-Americans, and NCAA record holders in track and field. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.

In this discussion, Chris Chamberlin, Head Coach at Weckmethod, and DJ Murakami, movement coach and creator of training systems, dive into innovative concepts of muscle torques in movement. They explain the 'fire' and 'ice' torque chains, detailing their significance for various populations and athletic performance. These strategies not only influence physical training but also relate to psychological aspects. Additionally, they explore how different exercise modalities and coaching styles can enhance movement efficiency, offering practical applications for athletes and coaches alike.

Today's podcast features Andrew Sheaff. Andrew is a swim coach, most recently working at the University of Virginia where the Cavaliers won multiple NCAA team championships.  He is also the author of ‘A Constraints-Led Approach to Swim Coaching’, a book that examines how to build skills organically during the training process.  He is currently consulting with clubs and coaches to help them improve their skill development strategies. On the last show Andrew spoke on empowering the technical development of the athlete, free from overcoaching, as well as how to create lasting change in technique and performance. On today’s episode, Andrew talks about timing and central motion factors in athletic movement, optimizing constraints for individual athletes, the art of scaling constraints up and down, aspects of over-speed and under-speed methods and much more. Today’s episode is brought to you by TeamBuildr and Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at teambuildr.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net View more podcast episodes at the podcast homepage. Main Points 9:31- Optimizing Swimming Performance under Fatigue 14:06- Optimizing Performance Through Central Motion Perception 22:21- Enhancing Performance with Swimming Paddles 24:26- Cross-Sport Insights for Swim Skill Development 30:01- Purposeful Constraints for Athlete Development in Coaching 37:05- Tailored Coaching for Athlete Performance Optimization 40:09- Enhancing Swimming Performance with Training Gear 43:38- Enhancing Performance Through Varied Training Stimuli 46:15- Enhancing Swimmer Training with Strategic Tools 55:49- Progressive Resistance Training for Efficient Swimming Strokes 58:49- Enhanced Athletic Performance through Varied Challenges 1:02:18- Tailored Training for Enhanced Swimming Performance Quotes (00:06:39) "When something's working 15-20, 25% of the time, that's not good." - Andrew Sheaff (00:14:57) "Where that speed comes from is actually good timing around the center of the body." - Joel Smith (00:16:30) “In terms of helping them figure it out, what I do is I try to really challenge that rhythm in lots of different ways. So, like, you can have them go at really high rates, really low rates. You can alternate back and forth.” – Andrew Sheaff (00:22:00) Helping them perceive that rhythm is really important, and then they just need a general sense of it. And then it's like, then you can start challenging it and pushing it, and then they start to figure out how to do it in various contexts under pressure. And that's ultimately what's going to help them race successfully. ” – Andrew Sheaff (00:29:00) Because, you know, if I put a pair of fins on, you know, ten different swimmers, there's going to be a general impact of those fins, but there's also going to be a specific impact for each swimmer because the fin and the swimmer interaction, and those interactions are going to be a little bit different. – Andrew Sheaff (00:44:17) "If you're running like 6x200s with the wind at your back, you get the exposure of running a little. Feeling easier, feeling faster, feeling more elastic for that." - Joel Smith (00:49:00) “Another example would be with the paddles. That can help them feel like what it's like to hold water. But then you take the paddles off with some swimmers, and they hate the feeling of it because it feels like they're pulling with toothpicks. And then the other opposite extreme, sometimes you have swimmers use the tennis balls and you open them back up and they feel like their hands are gigantic and it feels awesome to them. But sometimes you open the hands back up and their hands feel gigantic and they feel like they can't control them like they want to. And so, the after effect, I guess, it's usually predictable within a person, but it's not always predictable from person to person” – Andrew Sheaff (00:57:38) "There's nothing great intrinsically about any of these tools. It's whether you have a goal, you have something you want to accomplish, and if they can help you accomplish that better than not using them, then it makes sense to use them." - Andrew Sheaff (01:00:59) "The idea is, is what matters. And like, that's how you create the progression and the challenge and it's the same thing with skill stuff." - Andrew Sheaff About Andrew Sheaff Andrew Sheaff is a swim coach, most recently working at the University of Virginia where the Cavaliers won multiple NCAA team championships.  He is also the author of ‘A Constraints-Led Approach to Swim Coaching’, a book that examines how to build skills organically during the training process.  He is currently consulting with clubs and coaches to help them improve their skill development strategies.  His website is coachandrewsheaff.com.

Today's podcast features Liz Gleadle. Liz is a three-time Olympian, high-performance consultant, and TEDx speaker. After retiring in 2022, Liz had a transformative epiphany, recognizing the profound impact of emotions on posture, movement quality, and power production. At that moment, she decided to "un-retire" and train with a whole new approach to rewire her mind and movement patterns for the Paris 2024 Olympic Games. There is a wealth of material in training and coaching on exercises, sets, reps, parameters, and "positions" athletes should be in. In general, much of movement training is based on static ideas, positions, or black-and-white constructions. The reality of movement, training, and performance runs much deeper, is more connected, and has a far greater richness to it. On today's podcast, Liz speaks on her process of infusing dance, flow, and connection into the throwing javelin while also leveling up athletically. Liz digs into key aspects of training: "training side-quests," connectivity, overcoming fear in movement, and facilitating a dynamic ecosystem of training, learning, and growth. Liz has an expansive perspective on the deeper process of athletic movement, and this episode pushes into a new and powerful space of human performance. Today’s episode is brought to you by TeamBuildr and Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at teambuildr.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net View more podcast episodes at the podcast homepage. Liz Gleadle Main Points 6:12- Enhancing Athletic Performance through Dynamic Choreography 14:03- Choreographic Approach Enhances Javelin Precision 22:39- Dynamic Preparatory Routine for Javelin Practice 28:43- Enhancing Athletic Performance Through Foot Proprioception 32:49- Building Confidence to Overcome Hurdle Fear 40:14- Precision Development Through Varied Javelin Weights 42:10- Discover Technique through Varied Javelin Weights 50:34- Enhancing Athletic Performance Through Dance and Connection 53:03- The Intricate Connection of Successful Jumping 58:07- Sensory Communication Through Hands and Feet 1:06:49- Embodiment of Rhythmic Self-Expression through Dance 1:10:41- Enhancing Athletic Performance Through Rhythmic Movement 1:12:48- Gratitude-Driven Precision in Javelin Throwing Quotes 2:55 "I started diving into all the different ways that I had been holding myself back due to my thoughts about my lack of athleticism, my lack of being able to jump, my lack of explosiveness, my klutziness, and I realized that it had completely dictated the way I moved as a thrower and as an athlete, and it had completely held me back from reaching my peak." Liz Gleadle 7:25 “I think it's almost like sometimes coaches crave static for certainty. Oh, we're certain about this static thing, and that's how we can measure progress. But in reality, the actual being in the movement and embodying it, there's certainly. Yeah, it's definitely. You're getting into dancing territory now” Liz Gleadle 17:20 “When I say dance, I don't mean choreographed dance or having to follow a specific way of moving. I mean exploring in time relative to music and really simple movements, but feeling a connection to your body” Liz Gleadle 17:40 “When we hit that beat, we get dopamine. When we feel a connection from one side of our body to the other, we get another huge hit of dopamine. If we do it in conjunction with other people, even something as simply as bouncing in time, we get a massive hit of oxytocin. And all these things make us learn faster” Liz Gleadle 24:50 “I'm constantly asking myself, where do I feel like? Do I have the connection line all the way from fingertip to toe across my body, on the same sides of my body, between my legs, between my arms, and where am I missing it and what do I need to do to activate that part of the line so that the whole line can be connected” Liz Gleadle 26:54 "There's a lot more waves in the process than that, especially with like the down waves, things that dip into the sensation, rhythm and the feeling of something. And then you take that back with you into that maximal output." Joel Smith 42:40 “But then you say, okay, I understand the difference between a six and a one kilo, or 600 grams and a one kilo. Now, what's the difference between a six and an eight? What's the difference between a six and a seven? And so when you keep comparing it back towards the middle, each one teaches you something different” Liz Gleadle 49:57 "I like thinking about, like everything has to have some sort of precision to it. And there might be a maximal there, but it might not be in exactly the way we start out thinking about maximal, but I think there's beauty in that."  Joel Smith 53:31 "It was like I was on a pogo stick, and he was looking at me, and he's like, I've never seen you jump like that in your life. And it was because I'd understood dance and timing, and I was starting to understand, again just the connection between my hands and my feet and the idea of pulling myself off the ground. And all of a sudden, my arms, because they were moving up, were making my body more weightless. And it was like, the most thrilling feeling I've ever experienced in my life."  Liz Gleadle 1:01:39 "Your hands also communicate your intention, and, like, they're how we communicate a lot of the time, we communicate with our facial expression."  Liz Gleadle About Liz Gleadle Liz Gleadle is a three-time Olympian, and a high-performance consultant and speaker. She recently recorded her TEDx talk, "Gratitude: Enter the Upwards Spiral". After retiring in 2022, Liz had a transformative epiphany, recognizing the profound impact of emotions on posture, movement quality, and power production. At that moment she decided to "un-retire" and train with a whole new approach to rewire her mind and movement patterns for the Paris 2024 Olympic Games. Through this process, her athleticism expanded drastically, including learning to dance, do acrobatics, and get over her fear of jumping. Liz shares her process and evolution on her Instagram (@javelizz), and is gathering her notes to write a book to help others reach their athletic potential.

Strength coach Justin Lima discusses balancing speed programs with sport, in-game speed nature, 1x20 strength programming, alternative power training methods, and collaboration importance between coaches. Offers practical and comprehensive insights into athlete development and training process.