This week’s guest on the Pacey Performance Podcast is John Wagle, Director of Performance Science and Player Development at the Kansas City Royals in Major League Baseball. Previously, he earned his PhD at East Tennessee State University, worked at DePaul University as a strength and conditioning coach, and spent some time prior to that as a baseball coach. John is here to talk about eccentric training – a subject he covered extensively in the PhD.. Eccentric training exists on a continuum, encompassing a large variety of methods from tempo training, to flywheel inertial training, accenuated eccentric training (AEL) and playometric training. John's PhD focused on AEL so discusses why it is specifically beneficial. If you’d like to know the timings and potential exercise selection that can bring greater muscle strength and recovery even to ‘lower end’ athletes, then this week’s podcast is for you. Topics this week: The benefits of eccentric training Why eccentric training has been gaining in popularity The downsides of eccentric training to be wary of How to start focusing on eccentric training How coaches can develop their use of flywheel training Developing training programmes to lead into AEL (accentuated eccentric loading) Simple exercises anyone can do which involve AEL How ‘low end’ athletes can benefit from AEL When to apply plyometrics in an AEL programme Maintaining fitness levels while a team is ‘on the road’

Daniel Bove, Director of Performance for the New Orleans Pelicans, discusses the use of the quadrant system as a visualisation tool in strength and conditioning training. He shares principles for periodisation and planning, managing quadrants in close game schedules, and the use of force plates in the NBA. Topics also include metabolic quadrants, plyometrics, and providing feedback to athletes during rehab.

Damian Harper is our guest on this week’s Pacey Performance Podcast, bringing with him a wealth of wide-ranging experience in coaching and strength and conditioning. Damian is currently working in the Institute of Coaching and Performance at UCLAN, supervising students on professional masters and doctorates in elite performance. He’s also a member of UCLAN’s newly developed football performance hub, developing the human braking research group following his PhD. Prior to his time with UCLAN, Damian lectured in exercise physiology at York St John University, coached at the Bobby Charlton Soccer School, and earned his master’s degree while working with sports clubs in his local area. One of which was St. Albans Rugby Club, where he developed the 10/05 repeated jump test. This test, amongst other jump testing options, and deceleration testing and training, is what he discusses today. With a huge depth of academic and first-hand experience of strength and conditioning harking back to his days as a footballer, there are very few individuals better placed to give their insight into S&C. Listen to this week podcast below to learn more about how Damian builds effective deceleration and change of direction, without succumbing to injury. This week’s topics: 10/5 repeat jumps and why Damian uses them over other options Why deceleration is so important Why it’s important to ‘test the brakes’ of an athlete How to find the sweet spot of the acceleration-deceleration ability (ADA) test The tech needed to run the ADA test – and other options available Exercises that can measure an athlete’s ability to decelerate effectively How to improve deceleration performance The use of eccentric approaches during training Increasing intensity of decelerations during small-sided games Where to look and who to listen for on the subject of deceleration

Cory Schlesinger is this week’s guest on the Pacey Performance Podcast. He has over 20 years’ experience in basketball, including 4 years as a player and 15 as a coach at college level before moving on to his current role as Head of Strength and Conditioning with the Phoenix Suns in the NBA. With the experience of both playing and coaching at college level, Cory discusses what he’d do differently in terms of attitude if he had that opportunity again. Cory also discusses the techniques he tends to use, including his love of machines in strength and conditioning, and how sports science helps him get the best out of his players. This also includes some inside information about how the Phoenix Suns use force plates and aqua bags effectively. Finally, Cory talks about Instagram and how he started to build a personal brand online. For all this and much, much more, listen to the podcast to gain some insight into what it’s like to coach promising and top-level athletes for over two decades.   On this week’s podcast: What Cory would do differently if he had his time as a player again The misconceptions Cory has about the NBA Why certain coaching techniques wouldn’t transfer from college to the NBA The importance of strong leadership in top level basketball The differences between college basketball and NBA in terms of philosophy How Cory dealt with the difference between coaching adult athletes and college students The importance of avoiding judgement in weight training and strength and conditioning What the NBA needed from a college coach’s point of view Why Cory is a huge fan of using machines in S&C, and the techniques he uses The difference between sports science and S&C in terms of impact How sports science allows coaches to understand training efficiency How the Phoenix Suns use force plates and aqua bags effectively The low level plyometrics Cory favours How Cory chooses to periodise recovery and the exercises he would prescribe The use of Instagram and building a personal brand as a coach

Luke Vella is Rob’s guest on this week’s Pacey Performance Podcast. Luke has recently returned to Australia following his time with Edinburgh Rugby, the University of Bath, and Olympic track cycling in Malaysia. While in Bath, he coached multiple sports, showing that in addition to his roles in Rugby and Aussie Rules, he certainly has several strings to his strength and conditioning bow. With a background in rehab, Luke lets us know how to manage tendon health by looking out for the tell-tale symptoms that lead to tendon injuries, and how blood flow restriction training can help relieve pain. For anyone looking for a deep-dive into rehab techniques involving blood flow restriction and improving muscle hypertrophy, speed and strength, then this week’s podcast is for you. He’ll also tell you how to plan your rehab programme. Hit play now to learn Luke’s rehab tips of the trade! On the podcast this week: Why switching between Australia and the UK was a good learning experience Whether to stick to one sport or become a multi-sport coach Tendon health and rehabilitation The symptoms to look out for in athletes with tendon issues How to test for tendon issues How blood flow restriction training can relieve pain The techniques coaches can use with blood flow restriction When not to use blood flow restriction Isometric loading protocols Planning a rehab programme

On this week’s Pacey Performance Podcast, Rob speaks to James Hanisch of Hawkin Dynamics. James is the former Director of Performance Science at the Philadelphia Eagles in the NFL, and with a Super Bowl win as a coach to his name his wisdom and knowledge will be ideal for any sports scientist or aspiring trainer. James talks to us about what it was like making the transition between Australia and the United States, both professionally and culturally. American football fans will also be interested to know about his role in the 2018 Super Bowl win for the Eagles, and why togetherness and a long-term coaching staff can make all the difference in a successful team. James also gets in the technical side of coaching, with tips on how to maximise power output, stamina and analyse data on a much smaller budget than the large franchises can afford. He also goes into detail on the methods the Eagles used at that time, and how it led to success on one of the biggest stages in sport. To learn how, hit the play button now.   On the podcast this week: Making the transition between sports and cultures Coaching differences between Australian and American football Why James decided to call time on his NFL coaching journey How the Philadelphia Eagles came to win the Super Bowl in 2018 Why longevity in the coaching staff worked for the Eagles Communication and why it is key to successful team The importance of listening, trust and exit interviews The training techniques the Eagles used in the build-up to their Super Bowl win

This week’s Pacey Performance Podcast sees Rob speak to Leigh Egger, Head of Performance at Feyenoord Rotterdam in the Dutch Eredivisie. Leigh was formerly a semi-professional footballer in Australia, which has given him insight and empathy into both the emotional and physical side of playing. Leigh discusses his time at Feyenoord, including how he has been influenced by Frans Bosch, John Pryor and Stijn Vandenbroucke. He goes in depth into the effective rehab framework the club’s coaches have been working on, including how to improve agility, speed and strength in footballers. To learn some of Leigh’s excellent coaching practices for yourself, hit the play button now to learn what Feyenoord have been up to – and avoid some costly errors coaches often encounter. On this week’s podcast: Why playing experience can be invaluable to coaches How Leigh moved into coaching in the Dutch top division from his playing career The rehab framework Leigh has been working on with Feyenoord’s influential coaching team The biggest technical errors Leigh sees in football The influence of Frans Bosch on Leigh's training philosophy How to implement hip lock to improve sprinting and movement Coaching techniques that develop agility Leigh’s templates and tips for developing acceleration The transfer of traditional strength training into sport Using aqua bags correctly and the common errors people make with them Leigh can be found on Twitter @LeighEgger

This week’s Pacey Performance Podcast sees Rob joined by Matt Allen, the Head of Academy Physical Development at Tottenham Hotspur. After initially working his way up as a student intern, he shares how he managed to bridge the gap between student life and a professional sports environment. Matt shares some excellent knowledge about how to coach young athletes, including the techniques and drills that can turn a promising young footballer into a world beater, and the emotional intelligence to deal with both precocious young talent and demanding parents. To learn more about his experiences at the top of the football pyramid with Spurs, the training sessions that will push young athletes to excel, and advice for younger coaches wanting to get into football, hit the play button now. This week’s podcast topics: How Matt’s internship bridged the gap between student and professional life How training focus changes across the age groups How to coach a tall athlete who isn’t necessarily physical in playing style Managing periods of rapid growth, and when to alter things Emotional Intelligence when dealing with young athlete’s parents Linking training sessions together as an academy coach Strength sessions vs power sessions with youth footballers Speed training in football Advice for younger coaches wanting to get into football Insight into how to develop young players – and nurture the right attitude

On this week’s Pacey Performance Podcast, Rob speaks to Martin Buchheit and George Perry. Martin is well-known in sports science for his work as Head of Performance Intelligence Research at Kitman Labs and as ex Head of Performance at Paris Saint Germain. George is a sports performance specialist, businessman and writer from Tulsa, Oklahoma. Together, they have co-authored EGOals - a comprehensive guide to the impact and importance of the human ego in sport, including self-confidence and portraying a positive image as an influencer in an often-competitive industry. Martin and George share inside information into what they’ve found working with both coaches and athletes with a big ego. Of course, it is possible for this to tip into arrogance – a dangerous trait in the world of sport. Luckily Martin and George are on hand to advise on how to balance confidence and humility and remain grounded as a coach. Listen to this week’s podcast to learn all this and much more. This week’s topics: The book Martin and George are working on, and why it’s “the book they wish they had at the start of their career” How greater self-awareness will help in coaching Why the ego can be a powerful tool when harnessed in the right way The differences in ego between American, European and Australian coaches Dealing with – and coaching - Zlatan Ibrahimović and his big ego How big egos can drive performance standards Why Martin and George created fake, “egotistical” social media profiles Finding the right balance between confidence and humility The ‘made up’ job titles in the sports science and coaching industries Building up your “bullshit filter”

On this week’s Pacey Performance Podcast, Rob speaks to Joseph Coyne; a man with a huge CV and an even bigger bank of strength and conditioning knowledge to draw from. Joseph has been Performance Director with the UFC Performance Institute in Shanghai and was previously employed by the Chinese Olympic Committee as a Performance Manager. This is in addition to coaching with the Chinese Track and Field Association, Surfing Australia, and working at a school as director of athletics and athletic development. As you can imagine, Joseph has expertise to share – which is exactly what he does on this week’s podcast when it comes to plyometrics, jump training, and how to customise your training based on the build of your athletes and the sport they’re training for. This includes co-ordinating jumps to maintain that all-important intensity but avoid needless injury, including subjective load monitoring and RSI. Joseph also speaks about what it was like to coach with the UFC in China – a world away from his background in track and field and personal love for rugby. To gain this superb insight into plyometrics, jumps training and subjective load monitoring from a coach who’s seen it all, hit play on the Pacey Performance Podcast now! This week’s topics: The story behind UFC in China Plyometrics and jump training techniques The increased popularity of 10/5 jumps versus 10 second repeats How to alter your testing options based on your sport Joseph’s process for developing force velocity profile – and how to improve it Identifying a low amplitude jump strategy How to co-ordinate jumps to maintain intensity but avoid injury The difference that floor surface can make in plyometrics The number of times a week athletes should be exposed to plyometrics Safe plyometric training for heavier athletes What team sports coaches can learn from track and field Joseph’s insight into subjective load monitoring