Cheeky Mid Weeky

Cole Hergott is the Head Strength and Conditioning Coach at Trinity Western University, where he has led athlete development since 2019. His experience spans collegiate athletics, youth sports, private performance, and Canada's National Paralympic Rugby Team. Cole holds multiple professional certifications, including the CSCS*D, RSCC, CPSS, and IUSCA Level 6 accreditation. A former Canadian Strength and Conditioning Association Board Member and current NSCA British Columbia Advisory Board Member, Cole is also a prolific writer and advocate for practical coaching, athlete relationships, and long-term development.

___

Learn about CEUs to the NSCA and CSCCa:

https://www.strengthcoachnetwork.com/pricing

___

CONNECT WITH US:

🌎Site: https://strengthcoachnetwork.com/

📱Facebook: https://www.facebook.com/strengthcoachnetwork

🐦X: https://twitter.com/StrCoachNetwork

📷Instagram: https://www.instagram.com/strength_coach_network/

📝Blog: https://strengthcoachnetwork.com/blog/

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

David Weck is the inventor of the BOSU® Balance Trainer, founder of WeckMethod, and creator of RopeFlow. With more than three decades of experience in fitness and human movement, Weck has dedicated his career to developing innovative training methods and equipment designed to improve athletic performance, balance, coordination, and movement efficiency.

After inventing the BOSU Balance Trainer in 1999, Weck continued developing training tools and methodologies, including the RMT Club, ProPulse Speed Trainers, and SoleSteps. His WeckMethod training philosophy emphasizes rotational movement, bilateral coordination, and efficient locomotion to improve functional strength and athletic performance.

___

Learn about CEUs to the NSCA and CSCCa:

https://www.strengthcoachnetwork.com/pricing

___

CONNECT WITH US:

🌎Site: https://strengthcoachnetwork.com/

📱Facebook: https://www.facebook.com/strengthcoachnetwork

🐦X: https://twitter.com/StrCoachNetwork

📷Instagram: https://www.instagram.com/strength_coach_network/

📝Blog: https://strengthcoachnetwork.com/blog/

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

In this episode Justin sits down with Rachel Balkovec of the Miami Marlins to discuss leadership, organizational culture, player development, and the role of strength and conditioning in professional baseball. Rachel shares her journey through professional baseball, the challenges she faced breaking into the industry, and how those experiences shaped her approach to leadership. The conversation explores hiring for culture, developing accountability among athletes, building resilient players, and why training hard remains essential to long-term athletic development.

___

SCN CEUs to the NSCA, CSCCa, and BOC:

https://www.strengthcoachnetwork.com/pricing

___

Learn about the Admin Dashboard:

https://www.strengthcoachnetwork.com/institutions

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Thorne

🌎Site: https://www.thorne.com/u/PR2094749

Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust. For more about supplements that Justin trusts with Thorne click the link above.

Travis Reust, M.Ed., MSCC, RSCC*D, is the Strength & Conditioning Coordinator at Temple Independent School District in Temple, Texas. With more than 20 years of experience in strength and conditioning, Reust has worked across NCAA Division I and II athletics, Texas public schools, and the U.S. Army.

His collegiate coaching career includes stops at East Central University, Oklahoma State, Colorado, TCU, Nebraska, and UTSA, where he served as Associate Director of Strength & Conditioning. Throughout his career, he has contributed to championship programs, including Big 12 football at Colorado, Conference USA baseball at TCU, and Southland Conference basketball at UTSA.

In 2016, Reust earned the prestigious Master Strength & Conditioning Coach designation from the CSCCa. He has also worked with professional basketball players, including George Hill, Ian Mahinmi, and C.J. Miles.

Now working in the Texas high school system, Reust focuses on developing district-wide strength and conditioning programs, mentoring coaches, improving athletic performance, and reducing injury risk through evidence-based training.

___

Learn about CEUs to the NSCA and CSCCa:

https://www.strengthcoachnetwork.com/pricing

___

CONNECT WITH US:

🌎Site: https://strengthcoachnetwork.com/

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

THE Coach Kaz Kazadi came on the podcast to drop knowledge on Justin. Kaz has decades experience as a S&C coach, as well as former collegiate and professional football player.

Born in the DRC, Kaz shares his story about humble beginnings and how it shaped the man he is today. Players and coaches love working with and for Coach Kaz and in this episode you will find out why.

___

SCN CEUs to the NSCA, CSCCa, and BOC:

https://www.strengthcoachnetwork.com/pricing

___

Learn about the Admin Dashboard:

https://www.strengthcoachnetwork.com/institutions

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Thorne

🌎Site: https://www.thorne.com/u/PR2094749

Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust. For more about supplements that Justin trusts with Thorne click the link above.

Meet Mark Spellman, the S&C Coach who pushed back against the NCAA 5 Strength Coach limitation rule. Mark has decades of S&C experience in the field and helps the field get better by helping this old rule go away. There is no reason in today's S&C world that only 5 S&C coaches can work in college football. The new rules allow for sport coaches to be around the players more. New rule changes for the sport means new rules for S&C coaches. This can be a huge step forward for everyone - tune in to find out why.

___

SCN CEUs to the NSCA, CSCCa, and BOC:

https://www.strengthcoachnetwork.com/pricing

___

Learn about the Admin Dashboard:

https://www.strengthcoachnetwork.com/institutions

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Thorne

🌎Site: https://www.thorne.com/u/PR2094749

Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust. For more about supplements that Justin trusts with Thorne click the link above.

Michelle Pifer is the Associate Director of Strength and Conditioning at Rutgers University, where she works directly with Field Hockey and Women’s Rowing. She joined Rutgers in 2021 and was promoted to Associate Director in 2023.

Michelle brings eight years of collegiate strength and conditioning experience, with an emphasis on athlete performance, long-term development, and sport science integration. At Rutgers, she utilizes technologies including Catapult GPS, WHOOP, Hawkin Dynamics force plates, EliteForm VBT, and Whistle Performance to help guide training and athlete monitoring.

Prior to Rutgers, Michelle coached at the University of Pennsylvania and Swarthmore College, working across a wide range of collegiate sports. She earned both her bachelor’s and master’s degrees in Exercise Science from Bloomsburg University and holds the CSCS and RSCC*D credentials through the NSCA.

Michelle has also presented at the 2025 CSCCa National Conference and 2026 NSCA National Conference, sharing her applied approach to strength and conditioning and sport science.

___

Learn about CEUs to the NSCA and CSCCa:

https://www.strengthcoachnetwork.com/pricing

CONNECT WITH US:

🌎Site: https://strengthcoachnetwork.com/

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

In this final Supertraining in a year episode Justin and Yosef dive into the last 15 pages which are all dedicated to jump training. Yuri explains exactly how to develop explosive power with jump training and lifting protocols. You may be surprised with what he teaches.

___

SCN CEUs to the NSCA, CSCCa, and BOC:

https://www.strengthcoachnetwork.com/pricing

___

Learn about the Admin Dashboard:

https://www.strengthcoachnetwork.com/institutions

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Thorne

🌎Site: https://www.thorne.com/u/PR2094749

Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust. For more about supplements that Justin trusts with Thorne click the link above.

What separates great strength coaches from those who simply write programs? Justin Lima sits down with AK for an unfiltered conversation about coaching, athlete development, and the importance of context in strength and conditioning.

AK explains why she openly shares her training programs, challenges the industry's obsession with normative data, and discusses how she incorporates isometrics, tendon loading, and individualized programming with collegiate volleyball athletes.

They also discuss training male and female athletes, building trust, using competition to increase training intent, and why coaches need to stop overcomplicating the weight room. At the center of the conversation is one message: great coaching requires understanding the person behind the athlete.

___

SCN CEUs to the NSCA, CSCCa, and BOC:

https://www.strengthcoachnetwork.com/pricing

___

Learn about the Admin Dashboard:

https://www.strengthcoachnetwork.com/institutions

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Dr. Brian Biagioli is the Graduate Program Director for Strength and Conditioning in the Department of Kinesiology and Sport Science at the University of Miami. He established the university’s Strength and Conditioning/Fitness Entrepreneurship graduate program in 2009, which has earned NSCA Educational Recognition since 2011.

An author of three college textbooks, Dr. Biagioli has presented internationally and remains heavily involved in accreditation, certification standards, education, and advancing the strength and conditioning profession. His work has helped prepare students for careers across high school, collegiate, professional, and international sport, as well as entrepreneurship and doctoral education.

___

Learn about CEUs to the NSCA and CSCCa:

https://www.strengthcoachnetwork.com/pricing

CONNECT WITH US:

🌎Site: https://strengthcoachnetwork.com/

___

From our sponsors:

Hawkin Dynamics

🌎Site: https://www.hawkindynamics.com/

Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.

Power Lift

🌎Site: https://www.powerliftusa.com/

Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.

Dashr

🌎Site: https://www.dashrsystems.com/

Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.

PlayerData

🌎Site:https://www.playerdata.com/en-us

PlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Thorne

🌎Site: https://www.thorne.com/u/PR2094749

Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust. For more about Thorne click the link above to see the supplements Justin recommends.