Just Fly Performance Podcast

This week’s guest is Piotr Maruszewski. Piotr is the Short Sprints and Hurdles Coach at the UMCS University of Lublin, Poland, and has held the position of Polish Athletics National Team Coach, where he prepared athletes for major events at the international stage, as well as being a current speed climbing national team coach. Piotr is a strength and conditioning Coach with solid track and field roots, specializing in multi-sport speed development. Piotr has studied from many of the greatest coaching minds in the world and has helped athletes to incredible results.

Although traditional strength training and sprint constraints can be effective, it’s important to question whether there are not more specific methods available. Of the many tools in the training toolkit, some of the most powerful include the family of fast eccentric and oscillatory isometric training.

On today’s podcast, Piotr discusses the nature of rhythm in hurdling, an angular approach to sprinting, and takeaways from his learning with Adarian Barr. He also discusses bodyweight isometric holds and special strength training methods for his athletes, centering around how he works the fast eccentric and isometric overloads for the elastic and muscular archetypes. Piotr has learned from many of the greatest minds in the world of training and has gotten tremendous results from his brilliant integration.

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

2:00- Instinctual Approach and Rhythm in Hurdling

7:01- Galloping Technique for Efficient Hurdling Success

12:31- Dance Skills Enhancing Athletic Performance in Sports

27:56- Angular Momentum in Sprinting Technique

35:08- Timing and Adaptation in Sprinting Techniques

46:05- Oscillatory Isometrics for High-Level Sprint Training

49:41- Kaiser Hits for Strength Development in Athletes

55:58- Enhancing Athlete Performance through Oscillatory Movements

1:01:24- Speed-Focused Progression in Kaiser Training

1:06:58- Cultural Variations in Athletic Training Intensity

1:10:14- Run-Specific Isometric Training for Healthy Tendons

1:20:04- Efficient Running with Angular Momentum and Leverage

Piotr Maruszewski Quotes

"When you find the rhythm of the play, they enjoy their bodies and mind, just appreciate the state they are in due to maintaining some rhythm or managing the rhythm."

"If I can provide a value to whoever is going to listen to our conversation, explore levers and their role in human body's motion."

“The fastest soccer players are absolutely squatted runners”

“So I'm finding those, those very short oscillatory motions and being on the under, you know, Kaiser squat, you know, the, the compressed air. It's. It's absolutely like, like a cornerstone of my strength training programming to, through whatever population I'm working with soccer players, handball hand, female handball players, speed climbers, and, of course, my sprinters and hurdlers”

“I’m not interested in supramaximal eccentric training, I’m interested in super fast eccentric training”

“We are the combination of muscles that pull, and strings that transfer the forces; but the only forces that the muscles create is pulling from the inside, and even when you push something, your muscles are pulling”

“I apply a light sled to the squatted run, because then the sense of pulling is increased”

“Various types of ISO are the pinnacle of my strength training”

Show Notes

Oscillating squats with a national level sprinter

https://www.youtube.com/shorts/8fwEYqd47d8

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,

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,

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.

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.

Today's podcast features Chris Chamberlin and DJ Murakami. Chris Chamberlin is the Head Coach and Director of Education at Weckmethod and has over 15 years of coaching experience. He is a leader in innovative thought in the fitness industry, focusing on movement efficiency, and works with athletes and individuals of all levels. DJ Murakami is a coach with over 15 years of experience in various movement practices like bodybuilding, Olympic weightlifting, strongman, movement culture, rock climbing, and more. He has created training courses like Chi Torque and the Predator Protocol, and mentors coaches and fitness enthusiasts through his organization, Human Strong.

Various methods exist to understand human body function, including respiration, joint position, and movement assessment. Julien Pineau's "Torque Chains" simplifies this process, focusing on muscle layout and sensation of movement. Chris and DJ, incorporating ideas from Julien and David Weck (coiling), created a course called "Torque Chains." This course explores movement using internal and external torques ("fire" and "ice"), variations of these torques, and transitions between modes during complex movements.

In today's episode, Chris and DJ delve into "fire" (ET) and "ice" (IT) torque chains. They discuss their applications for different populations, exercise implications, strengths vs. weaknesses, muscle chains' relation to psychology, running applications, and more. These concepts offer a profound understanding of body function, presenting an effective approach to movement analysis.

Today’s episode is brought to you by TeamBuildr, the Plyomat, and LILA Exogen.

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

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

3:59- Enhancing Athletic Performance Through Torque Analysis

10:58- Enhancing Training Outcomes Through Torque Strategies

19:40- Optimizing Training Through Torque Chain Alignment

30:53- Transformation through Physical Activities: Athlete Perspectives

37:34- Stimulating Exercises for Enhanced Athletic Performance

44:36- Optimizing Movement with Internal Torque Cues

51:48- External Torque and Connective Tissue Dynamics in Athletes

55:56- Torque-Driven Running Styles and Mindsets

1:02:59- Maintaining Balance: Constraints in Training Programs

1:06:55- Exploring Movement Patterns for Athletic Performance

1:10:36- Optimizing Athletic Performance Through Torque Training

1:12:52- Improving Movement Efficiency Through Torque Exploration

1:20:59- Effective Muscle Targeting with Alternating Torque Patterns

1:27:30- Emoji-Based RMT Training Certifications

Quotes

(4:13) “We were primarily looking at the chains of muscles bilaterally, creating torque, internal and external. External. And then what I saw, Chris and David were really going, like, deep, like a PhD process into spiraling this torque as deep as they could through their body. And I'm like, oh, well, if you could. Well, you could mix and split the torque so you could do it the other way” DJ Murakami

(00:10:28) "I tend to listen to what the body's already doing or what I'm seeing from somebody, and I'll amplify it if all feels good, or I'll try the opposition of it if it's not." - Chris Chamberlin

(12:03) An easy one to visualize is like, for hinging, like a sumo powerlifting, sumo deadlift would be more toward the ET. So that's the fire. And then for ice, we could think like a hinge, or the first part of picking up a stone or sandbag. DJ Murakami

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 the...

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,

Today's podcast features strength coach, educator, and consultant Justin Lima. Justin owns the Strength Coach Network and has extensive experience as a strength coach in American Football across the B1G, ACC, Ivy League, and CAA. He holds a Ph.D. in health and human performance and has significantly contributed to the development of numerous coaches and athletes.

In athlete development, zooming out and viewing the entire training process is crucial. Understanding a sport's skill and physical demands is essential for effectively complementing an athlete's sport play with strength, speed, and conditioning programs.

In today's episode, Justin discusses balancing a speed program with sport, the nature of in-game speed, 1x20 strength programming, alternative power training methods, and the importance of collaboration between strength and sport coaches. Justin is a comprehensive and practical thinker and communicator, offering a profound perspective on the sport training process.

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 https://teambuildr.com.

The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at www.plyomat.net

View more podcast episodes at the podcast homepage.

Main Points

3:46- Enhancing Coaching Through Strength Training Synergy

9:18- Strategically Tailored Sports Training Schedules

12:21- Optimizing Athlete Training Through Coach Collaboration

15:09- "Preference for Strength Programs in Track Coaching"

24:45- Enhancing Game Speed Through Max Velocity

30:10- Tailoring Speed Development Programs for Athletes

32:41- Rotational Training Plan for Athletic Success

47:25- Progressive Learning Approach for Young Athletes

50:07- Strength Building Through Systematic Progression and Variation

59:19- "Optimizing Muscle Mass with One by 20"

1:00:49- One by 20 Training for Weight Class Athletes

1:02:18- Enhancing Athlete Performance with Alternative Power Training

1:08:10- Overtraining Risks from Olympic Lift Preferences

Justin Lima Quotes

(00:25:10) “So in a GPP phase, you know, we're going to talk about 1x20, but I called it 1x20 on the field, where we would need to get some, accell, some max velocity, some curvilinear, some change in direction, and some agility work just a little bit each day” Justin Lima

(00:30:50) “oh, it's minimal effective dose. What about, like, max recoverable volume? How can we push, right. It doesn't always need to be do the least amount of work to get it done. Like, sometimes you have to actually bake the cake, do the difficult things so that way they can hold on to those gains longer. And that minimal effective dose can be, you know, it is valuable at the time that you go to apply it” Justin Lima

(00:32:41) “Instead of trying to tell them, hey, run it, you know, 80% of your max velocity. Sure, no, run as fast as you can, but we're going to constrain your arm so you can't hit that max velocity” Justin Lima

(00:39:00) “I work with Desmond at the University of Iowa, and they tried saying that he was slow because he ran a 4.54 40 in his pro day. Why was he first team All Pro punt returner and second team All Pro corner in 2018? Because he was game fast. Like game fast. Understood. Understood when to accelerate, understood when to change direction”Justin Lima

(00:41:00) “Another example was Daniel Raymond hit 22 miles an hour, this fastest recorded speed ever. But he was in Pads. But like you said, he was on the backside of a play where they were running like a swing pass to the running back, and he had to take a pursuit angle dive, shoestring, tackle him. And in that process, he ran the fastest he's ever ran wearing pads, which shouldn't happen, but it's because he had that external. I've gotta go”

Today's podcast features NBA performance coach Andrew Paul. Andrew is the Director of Performance and Rehabilitation for the Oklahoma City Thunder. He is both a sports performance coach, as well as a physical therapist, and utilizes his wide-ranging expertise in his position. Andrew has previous experience in the NCAA, as well as with military special operations, and was named the NBSCA strength coach of the year in 2022-2023.

As the sports performance profession moves forward, we are understanding that training is not a one-size fits all experience, while finding new ways to classify athlete archetypes, exercise classifications, and how to piece it together to meet the needs of an athlete. Part of what makes training and coaching enjoyable is seeing the diverse range of athletic movers, and the optimal exercises and concepts by which to create their programming.

On today's podcast, Andrew discusses key differences between muscular and elastic movers in basketball and related training implications. He goes into propulsive and absorption-based exercises, range of motion concepts based on athlete types, and how to assign individualized training based on strengths, weaknesses, and the needs of an NBA season. He also speaks on slow-tempo work, connective tissue health, foot training, and much more on this information-dense podcast. Andrew is pushing the envelope in high-performance training, and I really enjoyed this conversation.

Today’s episode is brought to you by TeamBuildr, the Plyomat, and LILA Exogen.

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View more podcast episodes at the podcast homepage.

Main Points

6:18- Momentum Generation and Force Absorption Techniques

8:48- Tailoring Training Programs for Athlete Movement Styles

12:12- Movement Styles: Muscular vs. Fascial Preferences

15:58- Optimizing Workouts for Fascial and Muscular Movers

22:10- Chains for Novice Lifters in NBA Training

26:36- Explosive Strength Training for Elastic Athletes

37:51- Enhancing Connective Tissue Quality Through Training

39:21- Holistic Approach to Athletic Development

45:18- Viscous Range Training for Tendinopathy Recovery

49:46- Optimizing Stiffness for Athletic Performance Safely

52:55- Injury Risk Profiles in Different Movers

1:06:23- Foot and Ankle Characteristics in Athletic Movement

1:18:41- Training Dynamics: Matching Momentum for Athletes

Andrew Paul Quotes

(00:10:14) “I think the hard part, so being able to observe athletes in an unbiased manner and is a very difficult thing for strength coaches to do. And the reason why I think that is, is that I grew up as an Olympic lifter. I gained a lot of confidence in the weight room, and I became a strength coach because of that, because that's kind of where I grew up” – Andrew Paul

(24:00) “There's nothing more explosive and elastic than what's going on in the court” – Andrew Paul

(25:00) “A heavy step up for someone who has an asymmetry is a very propulsive, dominant movement, particularly a higher step up. When you start getting into lower, lower step ups, you're starting to deal with more like a elastic range” – Andrew Paul

(00:39:59) "The more you train for high outputs in a course, in an 82-game season, the more you're going to have issues related to output, which is like strains." - Andrew Paul

(00:44:00) "I just think there's so much to be said about just finding things that feel good, that help the tissues” - Joel Smith

(00:47:58) "It's so easy to start blasting kids early. You know,