In today’s solo episode, I break down 10 essential keys to building a well-rounded athletic performance program. These programming elements are often overlooked or omitted in favor of a more "machine-based" training approach. I’ll cover both the specifics of sets, reps, and training structures, as well as key principles that enhance stimulation, learning, engagement, and focus—crucial components for an athlete's overall experience. By refining both stimulation and the athlete’s attentional "spotlight," we can create training that feels more dynamic, engaging, and effective. The keys to a more complete program, are as follows:

Embrace Constraints and Limitations

Study Physical Education (Instead of only “Sport Science”)

Integrate Rhythm and Music

Work Polarities and Waves

Use Complexes

Embrace Uncertainty

Understand the Performer Environment Relationship

Test and Use Leaderboards

Use Risk

Train Yourself

Today’s episode is brought to you by TeamBuildr’s Gym Studio and the LILA Exogen Wearable Resistance Training Sleeves.

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

For a Gym Studio 14-day free trial, head to gymstudio.com

View more podcast episodes at the podcast homepage at https://www.just-fly-sports.com/podcast-home/

Timestamps

2:00- Embrace Constraints and Limitations

7:45- Study PE (Movement and learning-driven vs. output and data-driven)

13:30- Incorporate Rhythm and Music into Training

18:00- Work Polarities/Waves (Jay S)

28:00- Use Complexes

39:30- Embrace Uncertainty

44:30- Performer environment relationship

50:00- Test and Use Leaderboards

56:30- Use Risk

1:02:30- Train Yourself

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 and has authored several books and coaches in both the high school and private sectors.

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.