Today’s guest is Cody Hughes. Cody is a strength and performance coach at Farm & Forge in Nashville, blending over a decade of collegiate and private-sector experience into a practical, athlete-centered approach. His work bridges foundational movement with modern tools like VBT and GPS tracking, always anchored by the belief that health drives performance.

With the rising influence of technology in training, it can become more difficult to look clearly at the core facets of athletic force production, as well as how to optimally use technology to fill gaps, inform decisions, and even motivate groups.

On today’s episode, Cody traces his shift from heavy-loading bias to a performance lens built on force management, eccentric RFD, and training that actually reflects sport. We unpack depth drops vs. “snapdowns,” why rigid “landing mechanics” miss the mark, and how movement literacy, variability, and velocity drive speed and durability. On the tech side, we get into velocity-based training (VBT) as a feedback and motivation tool, using it to gamify effort and auto-regulate load, and knowing when to remove the numbers to protect recovery and intent.

Leaderboards, incentives, and smart stimulus design all matter, but Cody keeps it clear that data supports the human element that produces real power.

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

Timestamps

0:00 – Early lifting story and the hip replacement turning point

5:31 – Coaching development, biases, and error-driven learning

19:29 – The snapdown debate: context, progressions, and purpose

25:44 – What eccentric RFD tells us about athletic durability

30:42 – Strength as expression: assessments and force-plate logic

42:31 – Movement literacy and using competitive, decision-rich drills

49:30 – VBT explained: feedback, governors, and gamification

56:50 – When to hide feedback: elite athletes and psychological load

1:01:35 – Where VBT shines: youth and early training ages

1:25:28 – Wrap up and where to find Cody

Actionable Takeaways

0:00 – Early lifting story and the hip replacement turning point.

Cody’s early heavy-loading bias led to a total hip replacement and changed his training philosophy toward stability and movement quality.

Reassess program priorities after a major injury: shift emphasis from maximal compressive loading to single-leg work, mobility, and stability.

Use your injury story as a guardrail: design training that preserves life-long movement and allows play with family.

Teach athletes the why: heavy strength is useful, but it must be paired with tissue resilience and mobility to avoid long-term breakdown.

5:31 – Coaching development, biases, and error-driven learning.

Cody stresses that coaching wisdom grows from coaching people, making mistakes, and combining mentorship with hands-on experience.

Get "skin in the game": coach real athletes and collect mistakes that refine your practice, not just textbook theory.

Seek mentorship and internships to accelerate learning while still accepting the value of self-discovery.

Avoid premature certainty: test provocative ideas and be ready to change your mind when evidence or outcomes demand it.

19:29 – The snapdown debate: context, progressions, and purpose.

Snapdowns can be either a motor-learning tool for hinge/positioning or a low-value, non-stimulating ritual depending on context.

Use snapdowns as a micro-dose progression: for young athletes, combine unweighting, pelvic control, and velocity to teach hinge and pretension.

Do not use snapdowns as a one-size-fits-all landing mechanic; i...