Just Fly Performance Podcast

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.

Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

Use code “justfly10” for 10% off the Vert Trainer

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

Quotes from Cody Hughes

"You gotta have a minimum of like 135-140 minutes a week of training to be effective to get some type of minimum effective dose."

"Movement efficiency is everything to be able to express any type of movement skill."

"Too many people running high school weight rooms are simply sport coaches that felt like they know what they're doing. They pull out a manual from what they did or they think that they used a very shallow thinking model of X football team won X amount of games, therefore their program must work."

"If you can't explain what you're doing with your program... it's just this carbon copy. It's a dead static program, not a living environment or a living complex system where you're making decisions based off of your kids."

"Performance coaching... it's such an art. There is no straightforward answer, like period."

"Load is inversely correlated with speed. Great. So now we can match velocities to the type of stimulus we're looking for on top of trying to gamify the training in order to amplify the stimulus of the training that already existed."

"If you stand on a force plate, I can take three measurements with propulsive power, breaking power at MRSI and learn a lot about what you can do and how you express it."

"You don't just want to reward the fast kid because if the fast kid may always be the fast kid, they need to be incentivized to try to be a more fast kid."

About Cody Hughes

Cody Hughes, MS, SCCC, CSCS, PSL1, is a strength and performance coach at Farm & Forge in Nashville, Tennessee. A former collegiate athlete with more than a decade of coaching experience across NCAA Division I and II programs, high schools, and the private sector, Cody brings a practical, athlete-centered approach to performance training. His work focuses on building strong movement foundations, using technology like velocity-based training and GPS tracking to inform programming without losing the art of coaching.

At Farm & Forge, Cody leads programs for athletes ranging from youth to professionals in sports such as football, hockey, and tennis. Whether guiding a developing athlete or a veteran player, Cody’s goal is to help each individual move well, train smart, and perform consistently at their best.

Today’s guest is James de Lacey. James is a professional strength and conditioning coach and the founder of Sweet Science of Fighting, a leading platform for combat sports performance. He has coached in professional rugby leagues across New Zealand, Europe, and the United States, and has trained athletes in MMA, boxing, Muay Thai, and BJJ. Through Sweet Science of Fighting, he delivers evidence-based programs and education for fighters and coaches worldwide.

Strength training for athleticism typically focuses on sets, reps, and general forces, but rarely gets into aliveness and skill management of the resistance itself. The former is great for building basic physical competencies, but in integrating the latter, we can breathe more life into a performance program.

On today’s show, we dive into James' approach to building athletic strength and power across multiple mediums. We explore how Olympic lifting, especially pull variations, connects to real sport actions, and how striking and collision sports highlight the importance of timing, rigidity, and effective mass. We also break down resistance methods like oscillatory work, flywheels, and accentuated eccentrics, focusing on their alive, reactive qualities rather than just load. These principles carry into speed and power training, including plyometrics and sprinting, with rhythm and movement quality as a central theme. The episode makes strong connections between field sports and combat sports, showing how momentum, relaxation, and rigidity at impact shape performance.

Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

Use code “justfly10” for 10% off the Vert Trainer

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

Timestamps

0:56 - Olympic Lifting Philosophy and Sport-Specific Implementation

4:26 - The Role of Bar Flex and Slack in Block Pulls vs. Rack Pulls

7:03 - High Block Work for Impulse and Technical Refinement

12:22 - Oscillatory Training and the Limits of Maximal Strength

24:49 - Upper/Lower Body Dissociation for Fluid Movement and Game Speed

52:25 - Controlled Eccentric Overload using Flywheel Technology

Quotes

"High pull was probably my favorite variation of all time, just because you're supporting heavy loads, you're having to maintain positions over the bar, and then you're having this violent extension pulling it vertically."

"I found snatch variations tend to be easier on the shoulders for a lot of athletes, like especially in rugby and stuff. They're not actually that easier to learn than the clean variation because the front rack is so difficult for so many people."

"The power rack holds the bar, whereas the blocks hold the plates. You have no slack. So it just makes it way harder."

"I stole from Vern (Gambetta) the power lunge and lean. So like the medicine ball out in front, and as you step forward, you kind of rotate over, and it's like continuous. And then the same thing overhead and lean. Those two, I use those on warmups all the time. They're great."

"Regarding the actual eccentric, people will say it's not eccentric overload because it gives you the same as what you put concentrically. But you can modify the way you either do the concentric or the eccentric to be able to create the overload."

"I think a lot of these machines, the best applications are in the eccentric overload stuff, because you're limited with traditional lifting where you either have to do super heavy loads, multiple spotters, or weight releases."

About James de Lacey

James de Lacey is a professional strength & conditioning coach and the founder of Sweet Science of Fighting, a leading platform for combat sports performance education. He holds a Master’s degree in Sport & Exercise Science and has worked as an S&C coach in professional rugby leagues across New Zealand, Europe, and the United States, as well as with MMA, boxing, Muay Thai, and BJJ athletes.

Through Sweet Science of Fighting, he creates evidence-based programs, courses, and research breakdowns focused on strength, power, conditioning, and technical performance for fighters and coaches. His work bridges sports science with the practical demands of combat sports, making high-level training methods accessible and applicable worldwide.

Today’s guest is Manuel Buitrago. Manuel is a PhD, along with being the founder and director of MaStrength, a global education brand dedicated to authentic Chinese weightlifting. Since launching MaStrength in 2014, he’s taught 100+ seminars worldwide, authored Chinese Weightlifting: A Visual Guide to Technique and Chinese Weightlifting: Technical Mastery & Training

There are many misconceptions in the world of strength training, especially as the lens of a skeletal pressure-based view is not included in modern training systems. When skeletal pressure dynamics are understood, it allows us to see why athletes prefer particular variations of lifts, how and why they fail lifts, and what aspects of the lifts themselves lead to better athletic outcomes.

On today’s episode, Manuel speaks on the practicalities of weightlifting and how it carries over to sport. He compares powerlifting and Olympic lifting from a technique and transfer standpoint, and gets into how body shapes, breathing, and set-ups affect a lift. Manuel also touches on connective tissue and why it matters for performance and durability. From this episode, you’ll learn concepts about the Olympic and powerlifts that can not only improve lifting performance but also facilitate a better transfer to athleticism and movement ability.

Today’s episode is brought to you by Hammer Strength.

Use code “justfly10” for 10% off the Vert Trainer at thedunkcamp.com

Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com

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

Timestamps

0:00 - From gymnastics and powerlifting to Chinese weightlifting

3:34 - First Olympic lifting exposure via IronMind footage and Pyrs Dimas

5:40 - The Chinese team’s systematic approach that sparked the study abroad

9:30 - Breathing, shapes, and the funnel concept for lifting

26:15 - Bottom-up squats: why weightlifting squats differ from powerlifting squats

30:45 - Training near the hip and block work to bias upward, explosive shapes

41:08 - Squat jerk versus split jerk - body shape, femur length, and selection

54:34 - Box squats, touch-and-go versus deloading - individualize by athlete shape

58:29 - Practical breathing cues to create and switch the funnel shape

1:07:24 - Applying shapes to sport - who benefits from which strategies

Quotes

"When you do the lifts, it's not just one shape you need because you have to go up, but you also have to go down.

"If you're breathing like a power lifter in the start position, you're making your job more difficult."

"In weightlifting, the squats happen after the catch. So all of your squats are from the bottom up actually."

"People who overhead squat from the rack, they're not going to get as deep. They're not going to bend the same way as they would in a snatch because the snatch is unweighted when you get under it."

"People would blame the nervous system, it's like, does not help me in real time when I'm coaching athletes. I need something else and the shape is easier to see."

"You totally can bend bone, you know, and they do bend throughout the movements."

"All of it is working together. And so you have to find a way to put it all together rather than try to separate it because you'll get lost."

About Manuel Buitrago

Manuel Buitrago, PhD, is a coach, author, and the founder/director of MaStrength, where he teaches the techniques, theory, and programming principles of Chinese weightlifting to athletes and coaches around the world. He launched MaStrength in 2014 and has since delivered more than a hundred seminars and training camps internationally while building a widely followed library of articles, videos, and social content on Chinese methods. Buitrago holds an honorary weightlifting coaching credential from Chengdu Sports University, reflecting years of study, mentorship, and translation work with Chinese sports scientists and coaches. He is also a certified USA Weightlifting coach and referee. His books—Chinese Weightlifting: A Visual Guide to Technique and Chinese Weightlifting: Technical Mastery & Training—distill the system’s technical model and practical programming into accessible resources that have been translated into multiple languages.

Today’s guest is Jack Barry. Jack is the founder of JB Performance and a former ABCA DIII All-American (York College, 2021) who played at Salisbury University. After college, he worked at Tread Athletics, then built a remote+in-person coaching model. Jack has coached athletes from high school to pro levels, appeared on Baseball America’s 90th Percentile, and hosts the “Just Rippin’” podcast.

On today’s episode, Jack speaks on athletic potential as a function of work capacity with quality, deliberate practice. We unpack the mental side of training, how visualization, targeted self-talk, and timely pattern breaks calm performance anxiety and restore confidence. He also touches on how athletes thrive when they develop a unique identity, balance effort with recovery, and treat mindset and mechanics as equal partners. This is a dynamic episode, at the intersection of pitching skill and global human performance concepts.

Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

Use code “justfly10” for 10% off the Vert Trainer

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

Timestamps

0:20 – From college ball to new competitive outlets4:10 – Work capacity, family influences, and cross-training7:10 – Adapting training: speed, volume, and specificity10:01 – Aerobic contributions in racket and throwing sports15:46 – Provoking reactivity: stumble drills and innate responses23:16 – Pattern breaks, the yips, and the "be sexy" mentality27:44 – Reactive throwing drills to clean the arm action31:15 – Pre-movement cues and subtle distractions to speed action43:21 – Visualization with highlight reels to build confidence52:25 – Essentialism in training: less and better59:50 – Start with less, progress intelligently1:00:25 – Barefoot training and simplifying the lower half

Quotes

"I'm probably not going to be the strongest guy in the gym, but darn it if I'm not going to have one of the highest VO2 maxes and work capacity and be able to cook you on the track."

"If you want to get faster, if you want to increase your work output, you have to approach those two different sessions in the same way."

"If you do want to get faster, if you do want to be able to run further for longer at faster paces, you need to kind of split up the focuses of each one of those training sessions and supplement them in throughout the week."

"Racket sports with throwers, especially a lot of crossover there but as far as like the work capacity point definitely a lot easier to sort of program in or give to guys to when you give them like a competitive outlet."

"Conditioning for court sports is miserable. If you put us indoors and you just give us lines that we have to go back and forth on for 200 times or whatever for an hour straight. That's the physical sport representation of the looney bin essentially."

"The reactive component to pitching is completely unreactive in the sense that you start every play with pitching. You have 20 seconds in between throws and you're throwing to a stagnant target."

"You need to verbalize it in order to give it less of an importance or a significance. I'm going to use the Y word."

About Jack Barry

Jack Barry, CSCS, is the founder of JB Performance, where he helps pitchers turn efficient mechanics and smart workloads into game-day velocity and command. His process blends slow-motion video breakdown, individualized drill progressions, and clear week-to-week plans that are simple to follow and easy to measure. Jack’s focus areas include strength & conditioning, throwing mechanics and workload management, pitch design, and mobility. Jack Barry Performance

Before coaching online, Jack played college baseball at Salisbury University, then continued his career at York College (PA), where he earned ABCA Division III All-American honors in 2021. After his playing career, he joined Tread Athletics, sharpening his player-development chops inside a high-feedback, data-aware environment. BachTalk+1

Jack has been featured on Baseball America’s 90th Percentile podcast and hosts “Just Rippin’,” where he talks shop with coaches and athletes. He’s worked with pitchers from high school through the professional ranks, delivering concise feedback after each bullpen—what to keep, what to change, and exactly how to practice it—with objective checkpoints (velo, strike %, spin/axis when available) and long-term arm-health planning.

Today’s guest is Romain Tourillon. Romain is a sports physiotherapist and researcher specializing in the foot–ankle complex, with clinical leadership at the Swiss Olympic Medical Center, La Tour Hospital (Geneva). His PhD at Université Jean Monnet Saint-Étienne examined foot muscle strength and sport performance.

It’s important to train the lower legs in athletes, but the question is what type of training is best, especially when it comes to working the toes and forefoot, versus more general calf and shin work.

In this episode, Romain discusses his research on forefoot biomechanics and performance. He shares training that boosted MTP (big-toe) flexion strength ~28% in trained athletes and explains how stronger forefeet enhance sprinting, cutting, and jumping via better force transmission and stability. We also cover injury prevention, targeted foot/ankle exercises, challenges in measuring toe strength, and where 3D analyses may take the field— with practical takeaways for coaches and athletes throughout.

Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses

Check out the newest mini-course, Sprint Drills Reloaded on how to maximize sprint drills, their specific strength development, building of major sprint actions, along with better integration of sprint drills into sprinting technique. The special intro sale ends July 1st. (https://justflysports.thinkific.com/courses/sprint-drills-reloaded)

Use code “justfly10” for 10% off the Vert Trainer

Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com

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

Timestamps

0:00 Building a PhD Protocol from Real-Life Training

4:46 Using Everyday Objects to Innovate Foot Training

8:16 Surface Texture and Proprioception in Barefoot Work

11:27 Breaking Down Romain’s PhD Research on the Forefoot

16:22 Gym and Home-Based Protocols for MTP Flexion

22:11 Measuring Toe and Forefoot Strength Accurately

31:20 Mobility of the Forefoot and Its Role in Force Production

37:31 Results: How 8 Weeks of Forefoot Training Changed Performance

43:54 Explaining the Improvements in Cutting, Jumping, and Sprinting

53:01 Linking Forefoot Strength to Ankle Stability and Injury Prevention

58:23 Isolated Toe Training vs. Global Foot and Calf Training

1:15:09 Designing General Foot-Ankle Programs for Teams

Romain Tourillon Quotes

"One of my philosophy as a rehab coach is also you know to I would say be able to do all the exercises that I can give to your athletes. Also because you understand a little bit the feeling and the intensity or the way that you have to do it."

"There is no good or bad exercise, there is just some parameter that you really have to focus on but you can really have different kind of way of targeting things."

"From proprioceptive things we know that the foot and ankle really have the ability to change its biomechanics regarding to the surface that you are in contact with."

"We know that if it helps you, your brain will know that and after you've put an ankle which turn off a little bit just to have a kind of economic things."

"The idea of the PAG was really to... I would say investigate the role and the function of the forefoot flexion strength."

"Those muscles are pretty sensitive to angle and to dorsiflexion. So changing the angle of the ankle, so putting your ankle into dorsiflexion or plantar flexion, change the force length relationships of the extrinsic to flexor."

"We don't have an ISO. It's what I say. We don't have an ISO kinetic for the toes. So we don't have any gold standard."

About Romain Tourillon

Romain Tourillon, PT, PhD, is a sports physiotherapist, researcher, and educator focused on foot–ankle biomechanics in health, injury, and high performance. He leads the foot–ankle service at the Swiss Olympic Medical Center (La Tour Hospital, Geneva) and consults with elite athletes. Romain earned his PhD at Université Jean Monnet Saint-Étienne, with work centered on metatarsophalangeal (MTP) flexion strength and its links to sprinting, cutting, and jumping performance. His publications and talks translate cutting-edge research into practical assessment and training methods for coaches and clinicians.

Today’s guest is Sam Portland. Sam is a UK-based athletic performance coach and creator of Speed Gate Golf and the Sports Speed System. After a career in professional sport, he now consults with athletes and teams while mentoring coaches toward healthier and more sustainable careers. Sam has worked with athletes from Premiership Rugby, American football, the Olympics, and beyond, and also runs a grassroots “combine program” designed to fill key gaps in long-term athletic development.

In this episode, Sam unpacks the evolution of modern athlete performance, highlighting the role of rhythm, movement, and overlooked details of transfer from training to sport. From the simple power of a jump rope to the deeper psychological layers of coaching, Sam’s insights spark critical thinking and creative training solutions. This is a conversation packed with practical takeaways, helpful for any coach or athlete.

Today’s episode is brought to you by Hammer Strength.

Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com

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

Timestamps

0:41 – Jump rope, rhythm, and movement foundations.

8:17 – Start with sport specificity: enroll in the sport first.

16:07 – Reject the bloat — prefer simple, efficient training.

23:13 – Simplicity wins: fewer, better training "flavors."

26:58 – Depth over width in warm-ups — give athletes time to groove.

31:09 – End positions are consequences — focus on what happens between them.

33:31 – Beware shiny systems — find what actually transfers to sport.

38:34 – Make training game-relevant: play, don’t just test.

40:37 – Play-first approach: teach skill through sport-like practice.

45:35 – Threat removal and the neurology of speed.

54:32 – Warm-up blueprint and the Sports Speed System (book).

Quotes from Sam Portland

“It's elastic driven… it requires lots of coordination, lots of timing. You have to be able to sit in this pocket of rhythm.”

“I actually just ordered a heavy rope as well for conditioning… let's put it on steroids.”

“What first module… needs to be enrolled in a sport? Because that's how you're going to be actually working backwards from the principle of specificity.”

“Our profession is incredibly bloated in terms of… how much ownership of adaptation can we keep hold of and attribute to our job without them just playing sport.”

“Now her best dish has three—that’s where we need to be heading.”

“We're going to play in sport, Joel. That's what we're going to do.”

“When you can get that speed not afraid, guess what—you've got space for sport.”

“Secret is consistency. Don't change on that at all because that is your tick box.”

“Residuals don't matter for team sports.”

“The book was written as a field guide…if a 14-year-old picked it up could I make myself better? Yes. If a 20-year coach picked it up could they improve with nuance? Yes.”

About Sam Portland

Sam Portland is an athletic performance coach from the UK, the creator of speed gate golf and the Sports Speed System. Following a lengthy career in professional sport, he now consults with athletes/teams and helps guide coaches to happier, healthier, and more financially fulfilling careers.

Sam has worked with premiership rugby, American football, Olympic athletes, and international competitors across a plethora of sports, including hockey, bobsleigh, and track and field.  Aside from this, Sam keeps in touch with the grassroots aspects of athlete preparation by hosting his ‘combine program’. This program is a long-term athletic development program that fills the essential gaps in physical literacy that are not fulfilled at school or by club sports.

Today’s guest is Phil Nash. Phil is a Manager of Coach Education at EXOS. He is a seasoned strength and conditioning professional who leads EXOS’s efforts to develop and educate coaches worldwide. Phil specializes in bringing practical, science-based training methods—like plyometrics and medicine-ball work—into performance systems, and regularly shares his expertise at major industry conferences

On today’s show, we dig into training models ranging from the force–velocity curve to the idea of infinite games, exploring how these frameworks influence the way we view athletic performance. Phil offers his perspective on blending structured training with the freedom of play, highlighting adaptability and growth as central themes in coaching. This episode provides clear, practical insights for coaches and athletes alike on building both physical capacity and mental resilience.

Today’s episode is brought to you by Hammer Strength and the Vert Trainer

Use code “justfly10” for 10% off the Vert Trainer

Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com

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

Timestamps

5:12 – Phil’s Journey into Coaching and Performance Training

12:40 – Exploring the Interplay of Science and Coaching Art

22:18 – Building Strong Athlete-Coach Relationships

32:07 – The Role of Autonomy and Curiosity in Development

43:51 – Balancing Physical Preparation with Mental Readiness

55:46 – Using Constraints to Guide Skill and Movement

1:07:12 – Learning from Mistakes and Coaching Growth

1:18:09 – Phil’s Reflections on Longevity and Evolving as a Coach

Quotes from Phil Nash

“Coaching isn’t just applying science; it’s interpreting it through the lens of people.”

“Relationships are the glue that holds performance together.”

“Curiosity is the foundation of growth; for athletes and coaches alike.”

“Constraints aren’t restrictions; they’re invitations for creativity.”

“Mistakes are part of the process; if you’re not making them, you’re not pushing boundaries.”

“Longevity comes from curiosity and humility, not from clinging to old ways.”

About Phil Nash

Phillip Nash, MS, CSCS, currently serves as Manager of Coach Education at EXOS, the global, science-driven performance company founded in 1999 and headquartered in Phoenix, Arizona. With a background in strength and conditioning (as indicated by his CSCS credential), Phil leads initiatives that shape and elevate the training and development of performance coaches across EXOS’s network of facilities and educational platforms.

Phil's role centers on designing and delivering innovative coach education programs that empower trainers, therapists, and performance professionals to implement EXOS’s holistic training system—built on Mindset, Nutrition, Movement, and Recovery- in diverse settings ranging from elite athletics to corporate wellness.

He is frequently involved in delivering performance education sessions at major industry events.

Today’s guest is Tim Shieff. Tim is a former world champion freerunner and Ninja Warrior competitor, and the founder of Way of the Rope. After years of high-level competition, he discovered Rope Flow as a way to restore rhythm, coordination, and resilience in movement. Today, he shares this practice worldwide, blending athletic creativity with a simple, sustainable philosophy: low-tech equipment for a high-tech body.

In this episode, we explore the transformative power of diverse movement practices in athletic training. From track and field to parkour, breakdance, swimming, and rope flow, we explore how these disciplines shape skill development and reveal the qualitative aspects of elite sport movement. Tim also shares his journey from traditional sports to discovering the benefits of innovative movement, offering powerful insights on how athletes can unlock agility, strength, and resilience by taking a holistic approach to training.

Today’s episode is brought to you by Hammer Strength.

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

Timestamps

5:36 – Exploring Yoga, Biomechanics, and Training Through Injury

10:43 – Discovering Movement Connections Through Slow Practice

23:26 – Parkour Training as a Unique Learning Process

31:41 – Balancing Intensity, Recovery, and Longevity in Training

42:08 – The Value of Gentleness in Building Strength

53:30 – Using Constraints to Improve Movement Awareness

59:08 – Applying Martial Intent and Precision in Movement

1:01:31 – Rope Flow as a Tool for Coordination and Rhythm

1:11:17 – Integrating Jump Rope and Rope Flow into Athletic Training

Tim Shieff Quotes

“Yoga gave me a way to keep moving through injury—it wasn’t about doing less, it was about moving differently.”

“When you slow things down, you start to feel the sequencing. That’s when you notice where the leaks are.”

“Parkour taught me adaptability. It’s not about repeating drills, it’s about solving problems in movement.”

“If you chase intensity every session, you won’t last. Longevity comes from balancing work with recovery.”

“Strength doesn’t always come from force. Sometimes it comes from gentleness and precision.”

“Constraints are teachers. When you take options away, athletes discover new solutions on their own.”

“You have to train both ends of the spectrum—the slow and the fast, the gentle and the intense.”

“Martial intent is powerful. Every move should have purpose, not just be going through the motions.”

“Rope flow is rhythm in motion—it’s about learning how to coordinate without overthinking.”

“Jump rope gives you stiffness, rope flow gives you fluidity. Together, they balance each other.”

About Tim Shieff

Tim Shieff, founder of Way of the Rope, is a former world champion freerunner turned movement innovator. Born in Connecticut in 1988 and raised in Derby, England, Tim first expressed his athletic creativity through breakdancing before transitioning into a professional freerunning and parkour career. He rose to prominence by winning the 2009 Barclaycard World Freerun Championship and competing in international events like Red Bull’s Art of Motion, along with TV appearances on MTV’s Ultimate Parkour Challenge, American Ninja Warrior, and Ninja Warrior UK, where he captained Team Europe in the USA vs. The World specials.

After years of competition, Tim began struggling with chronic injuries, which led him to explore biomechanics and new approaches to movement. In 2018, he discovered Rope Flow through inventor David Weck, an experience that became a turning point in his career. Inspired by the practice’s ability to restore rhythm, coordination, and flow, Tim trained extensively with Weck before bringing his own vision to life. In 2020, with Weck’s blessing, he launched Way of the Rope, an educational platform built around programs such as “8-Weeks to Fluidity,” which help people rediscover athleticism and body awareness through rope-based movement.

Beyond physical training, Tim’s philosophy is rooted in simplicity and sustainability. He believes in the mantra, “Low tech equipment = high tech body,” and his team crafts ropes from recycled materials with biodegradable packaging, reflecting a deep commitment to both people and the planet. By making his work accessible worldwide and offering flexible pricing to those in need, Tim has transformed Way of the Rope into more than just a training method—it is a mindful, ethical practice dedicated to helping individuals move with freedom, fluidity, and purpose.

Today’s guest is Dr. Michael Schofield. Mike is a New Zealand sports scientist and track and field coach with a PhD in biomechanics and strength and conditioning. He has coached athletes to Olympic, World Championship, and Commonwealth Games finals in the throws, while also developing national-level sprinters and weightlifters. His strength and conditioning work spans multiple sports, from golf to stand-up paddleboarding. Mike has done substantial research in, and is a subject matter expert in the role of connective tissues in athletic movement and force production.

This podcast explores the crucial functions of connective tissue in athletic performance. We examine how tendons, ligaments, and fascia support movement, prevent injuries, and contribute to force production. Mike also disperses exactly what fascia and connective tissue does, and does not do in animal (and human) movement profiles. Through the podcast, Mike reveals the mechanisms of connective tissue and how understanding it can improve training outcomes.

Today’s episode is brought to you by Hammer Strength.

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

Timestamps

2:10 – The Role of Connective Tissue

5:27 – Exploring Elasticity in Motion

7:25 – Muscle vs. Fascia: A Complex Debate

16:14 – Understanding Strength and Sequencing

23:49 – The Importance of Movement Literacy

36:13 – Fascial Lines and Their Impact

44:31 – Training the Fascial System

49:14 – Functional Training Insights

54:31 – The Role of Balance in Performance

57:26 – Understanding Tendon Stiffness

1:14:04 – Compliance vs. Stiffness in Athleticism

1:18:55 – Training Strategies for Different Athletes

Michael Schofield Quotes

“Connective tissue is not just scaffolding—it’s an active part of how force is transferred and how movement is sequenced.”

“Elasticity is rhythm. It’s the ability to recycle energy instead of relying on constant muscular effort.”

“When we talk about strength, we’re really talking about sequencing. If you load too heavy too soon, you can actually break the sequence.”

“Movement literacy comes before strength. If an athlete can’t explore movement, then the strength they build is fragile.”

“Fascial lines are not rigid anatomy—they’re adaptable patterns. They change depending on how you move.”

“The fascial system responds to rhythm, variability, and oscillation. It’s a spring system, not a muscle system.”

“Functional training is not about copying sport skills. It’s about training qualities that transfer.”

“Balance is contextual. Sometimes you challenge it, sometimes you support it. Machines can actually help you wire high rates of force by providing stability.”

“Tendon stiffness isn’t about being tight—it’s about efficiency. It’s how well you can store and release energy.”

“Every athlete needs a different recipe of compliance, stiffness, sequencing, and raw strength. There’s no one-size-fits-all.”

About Michael Schofield

Dr. Michael Schofield is a sports scientist and track and field coach from New Zealand, specializing in biomechanics and strength and conditioning. He holds a PhD focused on track and field throws and a Master’s degree in strength and conditioning with an emphasis on golf performance.

Over his coaching career, Dr. Schofield has guided athletes to Olympic, World Championship, and Commonwealth Games finals in shot put, discus, and hammer, while also developing national-level sprinters and weightlifters. His expertise as a strength and conditioning coach spans a diverse range of sports, from stand-up paddleboarding to golf, applying a scientific yet practical approach to improving athletic performance.

Driven by a passion for both research and applied coaching, Dr. Schofield continues to bridge the gap between cutting-edge sports science and the daily realities of high-performance sport.

Today’s guest is Boo Schexnayder. Irving “Boo” Schexnayder is a world-class coach and consultant with over 44 years of experience in track and field. Renowned for producing 26 NCAA Champions and 8 Olympic/World Championship medalists, he co-founded Schexnayder Athletic Consulting and founded the Track and Field Academy. A former LSU coach and USA Track and Field leader, Boo’s expertise in biomechanics and training design extends to multiple sports, making him a sought-after mentor worldwide.

It's common to think that, as time moves forward in any discipline, that discipline becomes better. What seems to define much of athletic performance and sport itself is that outputs become the priority while movement quality and literacy become watered down.

On today’s podcast, Boo gives wisdom into the process of comprehensive athletic development by leaning into general strength and movement training. He goes over his movement batteries, scramble circuits, training diversity, and tempo sprints. Boo also gives his take on the use of supramaximal eccentrics, covers hamstring injury prevention strategies, and discusses his sprint-float-sprint protocols, alongside a sea of further training wisdom.

Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

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

Timestamps

1:25 – The evolution of general strength since the 90s

23:12 – General strength across track and team sports

28:47 – Adding multi-directional work for linear athletes

37:18 – Managing tempo volume for higher intensity

42:50 – Polarized training over middle-ground tempo

44:14 – Using tempo for restoration, not breakdown

47:24 – Short sprints on low days to cap tissue load

48:50 – Eccentric overload within a balanced profile

57:08 – Sprinting and mobility for hamstring resilience

1:12:02 – Setting fly-float-fly zones by max velocity

1:12:52 – Coaching lessons that shaped training design

Quotes

“General strength is nothing more than organized calisthenics, hurdle mobility, medicine ball, and weight room circuits—things that prepare the athlete to do more specific work later.”

“The problem is when coaches think more volume automatically means more adaptation. In reality, more often means less intensity, and intensity is the driver.”

“You can’t just live in the weight room and call that athletic preparation. The body has to move in multiple planes and directions to be resilient.”

“Sprinting itself is the best hamstring exercise—done well, it’s the most specific and most protective thing you can do.”

“Tempo is not about running people into the ground. It’s about rhythm, relaxation, and restoration.”

“We’re not trying to build superheroes in the weight room—we’re trying to build athletes who can apply force efficiently in their sport.”

“Acceleration is simple: push hard, push long. Max velocity is rhythm and posture—completely different skills.”

“Short accelerations, 10 meters or less, can safely live on low days. They touch speed without adding unnecessary tissue load.”

“Coaches get too enamored with exercises. What matters is how the training fits into the bigger puzzle.”

“The art of coaching is not how much you can add, but how much you can subtract while still making the athlete better.”

About Boo Schexnayder

Irving “Boo” Schexnayder is an internationally respected coach and consultant with over 44 years of experience in training design and biomechanics. Best known for his 18 years with LSU Track and Field, he is recognized as one of the greatest field event coaches in NCAA history, producing 26 NCAA Champions, 18 Olympians, and 8 Olympic or World Championship medalists, while contributing to 13 NCAA team titles.

Beyond his success on the track, Boo co-founded Schexnayder Athletic Consulting and has been a leading voice in coaching education, serving as program director of the USTFCCCA Track and Field Academy and holding leadership roles with USA Track and Field. His expertise extends into professional and collegiate sports across football, basketball, soccer, golf, and volleyball, where he has designed programs for speed, power, and rehabilitation. A former mathematics teacher from Vacherie, Louisiana, Boo is known for blending science with simplicity, earning global recognition as a mentor, educator, and one of the most trusted figures in athletic performance.