Muscles and Management

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In this episode of Muscles and Management, Gerry sits down with Justin Wickard—track and field coach, speed expert, and founder of Tier One Athlete—to break down what it really takes to get athletes faster.

With nearly two decades of experience across Division I programs like TCU and Air Force, Justin shares his journey from intern to elite sprint coach, and how his philosophy has evolved from traditional volume-heavy training to a precision-based approach rooted in movement quality, recovery, and intent.

• The conversation dives deep into:
• Why mechanics matter more than gimmicks
• The misunderstood role of sleds and resistance sprinting
• Why posture and pelvic positioning are crucial for top-end speed
• How to avoid “speed lock” and overstimulating the CNS
• Why submaximal sprinting may be a missing piece
• The limits of strength and when it stops translating to speed

They also take aim at the overhyped obsession with 40-yard dash times, dissect the pros and cons of modern speed trends on social media, and explore how team sport coaches can better integrate proven track and field methods.

If you're a coach or athlete looking to cut through the noise and learn how to actually improve speed—without sacrificing movement, health, or long-term development—this one’s a must-listen.

All that and more on this episode of Muscles and Management!

Timestamps:

0:00 – Introduction to the Episode and Guest, Justin Wickard
3:16 – Coaching Journey: 14 Years in College Track & Field
7:50 – The Power of Mentorship and Learning from Elite Coaches
10:43 – Evolving as a Coach: From Volume to Recovery-Based Programming
17:06 – The 40-Yard Dash: Misconceptions, Realistic Standards, and NFL Combine Talk
23:37 – Building Acceleration: Coordination, Strength, and Common Mistakes
27:52 – The Sled Debate: How It’s Misused and When to Avoid It
29:18 – Max Velocity: Mechanics, Posture, and Injury Prevention
34:25 – Submaximal Sprinting: Slowing Down to Speed Up
38:02 – Less vs. More: Finding the Right Sprint Volume for Each Athlete
41:08 – Avoiding the Trap of “Speed Branding” on Social Media
44:11 – How Much Speed Work is Enough (or Too Much)?
47:10 – Agility, Change of Direction, and Being an All-Around Athlete
48:15 – Bridging Track and Team Sports: What Coaches Can Learn From Each Other
52:00 – Wickets, Programming Nuance, and Final Thoughts

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In this episode of Muscles and Management, Gerry welcomes Brad Dixon, head football coach, track coach, and advocate for the Feed the Cats training philosophy. Brad shares his journey from traditional, old-school coaching methods to a more data-driven and athlete-first approach, optimizing both speed and strength for long-term athletic development.

Brad breaks down how he transitioned from overloading athletes with conditioning to implementing sprint-based training, why max velocity work is often the missing link in high school sports, and how to balance weight room training with speed development. He also dives into the biggest misconceptions about Feed the Cats, why football coaches often resist change, and the importance of adapting training models to individual athletes instead of following generic plans.

They also discuss how to integrate speed training into multi-sport schedules, why strength alone isn’t enough, and how to create a system that keeps athletes healthy while maximizing their performance.

All that and more on this episode of Muscles and Management!

Timestamps:

0:00 – Introduction to the Episode and Guest, Brad Dixon
3:17 – From Old-School Training to Feed the Cats
7:39 – The Shift in Strength and Conditioning Principles
12:10 – Social Media’s Role in Spreading Training Trends
15:35 – Addressing Misconceptions About Feed the Cats
19:54 – Why Max Velocity Training is the Missing Link
23:37 – Balancing Strength and Speed in Training Programs
26:23 – The Role of Game Speed in Athletic Development
30:24 – Overcoming Resistance to New Training Methods
39:46 – The Real Definition of Hard Work in Sports
44:15 – How to Program for Speed, Strength, and Recovery
51:01 – The Future of Coaching: Adaptation and Growth
54:11 – Final Thoughts: Train Smart, Recover Well, and Keep Learning

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In this episode of Muscles and Management, Gerry welcomes back Ben Brewster, founder of Tread Athletics, to discuss the evolving landscape of pitching development, strength training, and how technology and social media are shaping modern training methods.

Ben shares insights on the advancements in pitch tracking technology, how social media influences training trends (for better or worse), and the role of strength training in pitching performance. He also breaks down the pitfalls of over-relying on training gadgets, how athletes should filter out misinformation, and why understanding biomechanics is critical for long-term success.

They dive into the balance between strength training and skill development, the importance of movement quality, and why "sports-specific" training often misses the mark. Ben also reveals his “toothpaste tube” analogy for squeezing out every last bit of performance potential and shares lessons from his personal journey—from a 150-pound high school freshman to a 98-mph professional pitcher.

All that and more on this episode of Muscles and Management!

Timestamps:

0:00 – Introduction to the Episode and Guest, Ben Brewster
3:17 – The Evolution of Pitching and Strength Training
7:39 – How Technology Has Transformed Training
12:10 – Social Media’s Role in Training Trends
15:35 – The Problem with Over-Specialization in Youth Sports
19:54 – The Spread of Training Misconceptions Online
23:37 – The Debate on Strength vs. Skill-Specific Training
26:23 – Finding the Right Balance Between Lifting and Throwing
30:24 – The Role of Movement Quality and Injury Prevention
39:46 – Misconceptions About Strength Training in Pitching
44:15 – How to Train Smarter and Avoid Overtraining
51:01 – The “Toothpaste Tube” Analogy for Peak Performance
54:11 – Final Thoughts: Maximizing Every Training Opportunity

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In this episode, Gerry welcomes Quentin Wiley, a Doctor of Physical Therapy and strength coach at the University of North Carolina, to discuss the intersection of rehab and performance training. Quentin shares insights on the growing hype around fascia-based training, movement variability for injury prevention, and the balance between treatment, recovery, and foundational training principles. They also explore the role of social media in shaping training trends, common misconceptions in strength and conditioning, and how to bridge the gap between rehab and performance.

Quentin breaks down why movement variability is key to reducing injury risk, the overuse of passive recovery modalities, and why training should focus on long-term athlete resilience rather than gimmicks. He also dives into the role of strength training in injury prevention, how manual therapy is often misunderstood, and why many athletes overcomplicate recovery instead of prioritizing sleep, hydration, and nutrition.

All that and more on this episode of Muscles and Management!

Timestamps:

0:00 – Introduction to the Episode and Guest, Quentin Wiley
3:17 – Quentin’s Background: From UNC Lacrosse to Physical Therapy
7:39 – Transition from Athlete to Strength Coach and DPT
12:10 – Social Media’s Role in Strength and Rehab Trends
15:35 – The Problem with Over-Specialization in Youth Sports
19:54 – How Training Misconceptions Spread Through Social Media
23:37 – The Debate on Movement Variability for Injury Prevention
26:23 – Strength Training vs. Rehab: Finding the Balance
30:24 – Fascia Training Hype: Science vs. Pseudoscience
39:46 – Why Passive Recovery Methods Are Overrated
44:15 – The Role of Manual Therapy in Pain Management
51:01 – How Strength Training Builds Resilience and Injury Prevention
54:11 – Final Thoughts: Smart Training, Recovery, and Avoiding Gimmicks 

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In this episode, Gerry welcomes Brandon Davis, a strength and conditioning coach, to discuss vertical jump training and performance strategies. They dive into the importance of altitude drops, resisted sprints, and the role of eccentric training in athletic development. Brandon shares insights on common training misconceptions, including the misuse of VertiMax, overcomplicating jump training, and the obsession with sport-specific gimmicks. The discussion also covers how social media influences training trends, the challenges of coaching in different settings, and the effectiveness of loaded jumps and Olympic lifts.

Brandon explains why he prioritizes eccentric overload and altitude drops for injury prevention and performance, as well as his shift away from Olympic lifts in favor of resisted sprinting and alternative jump training methods. The conversation provides valuable insights for coaches and athletes looking to enhance power, speed, and jump mechanics.

All that and more on this episode of Muscles and Management!

Timestamps:

0:00 – Introduction and Podcast Recognition
3:39 – Welcoming Brandon Davis and Episode Overview
5:28 – Common Misconceptions in Jump Training and Performance
7:39 – The VertiMax Debate: Effective or Overhyped?
12:10 – The Problem with Sport-Specific Training Gimmicks
15:35 – Issues with Speed Ladder Training for Athletic Performance
17:25 – The Rise of Fascia-Based Training: Overhyped or Useful?
19:54 – How Social Media Affects Strength and Conditioning Trends
23:37 – Box Jumps for Conditioning: Misuse and Proper Application
26:23 – Why Altitude Drops Are Essential for Athletic Development
30:24 – Addressing the Fear of High Drop Landings
34:12 – Progressing Athletes to Maximal Landings and Drop Heights
37:36 – The Role of Eccentric Strength in Vertical Jump Development
41:36 – Why Basic Training Works for a Long Time in Young Athletes
45:37 – Stimulus Rotation vs. Sticking with the Basics
50:35 – Olympic Lifts: Are They Necessary for Power Development?
57:50 – The Best Loaded Jump Variations for Vertical Jump Gains
1:02:14 – The Drawbacks of Trap Bar Jumps and Setup Constraints

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On this episode of Muscles and Management, Gerry welcomes Wesley Wang, a sports physical therapist specializing in injury rehab and performance optimization. Wesley shares key insights into preventing and recovering from ACL injuries, common mistakes athletes make in training, and how to structure rehab for long-term durability and peak performance.

The conversation covers how strength training impacts injury risk, the role of mobility and stability in rehab, and practical strategies for staying healthy while improving performance. Wesley also debunks common myths about rehab, explains why return-to-play testing is crucial, and offers actionable advice for athletes, coaches, and parents.

All that and more on this episode of Muscles and Management!

Episode Timestamps:

00:45 Introduction to Wesley Wang and his background in sports physical therapy
06:10 The rise of ACL injuries and why they’re so common
12:35 Key strength training principles for injury prevention
18:50 Why mobility and stability matter in rehab
24:15 The biggest rehab mistakes athletes make
31:40 How to safely return to sport after injury
39:20 Debunking myths about injury prevention and recovery
45:05 The importance of long-term athletic development
52:30 Practical takeaways for athletes, coaches, and parents 

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In this episode of Muscles and Management, Gerry welcomes back two highly respected performance coaches, Brendan Thompson and Joseph Potts, for an unfiltered conversation on the state of strength and conditioning. The trio dives into pressing topics such as the role of social media in coaching, the rise of "guru" trainers, and the increasing reliance on over-assessment in sports science.

Brendan and Joseph share insights on in-season and off-season training philosophies, discuss whether max-speed training is overrated, and explore the importance of contextualizing KPIs rather than chasing arbitrary numbers. They also analyze the dangers of misinformation in the industry, particularly around speed development and force plate data, and how young athletes can navigate today’s recruiting landscape.

The conversation is packed with real-world examples from professional sports, including NFL, MLB, and collegiate athletics, offering listeners a raw and insightful look at what truly matters in athlete development.

All that and more on this episode of Muscles and Management!

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Episode Timestamps:

0:00 Introduction to the Episode and Guests, Brendan Thompson & Joseph Potts
3:06 The Role of Social Media in Coaching & the Rise of “Gurus”
7:14 The State of the Strength & Conditioning Industry: Misinformation & Overcomplication
12:30 The Problem with Over-Assessing Athletes & Data Overload
17:09 Strength vs. Speed: Do Heavy Lifts Actually Make You Faster?
23:26 Chasing KPIs: Why Context Matters More Than Arbitrary Metrics
28:15 Overuse of Force Plates, Readiness Testing & Tech Gimmicks in Training
35:00 The Warm-Up as an Assessment: Why Simplicity Wins
39:02 The Fine Line Between Testing & Over-Testing
41:37 The Changing Landscape of College Recruiting & NIL’s Impact
50:00 The Truth About Football Combines & Baseball Showcases
56:41 In-Season Speed Training: How Much Is Necessary?
57:46 Is Max Speed Training Overrated? The Science & Debate
1:07:00 Preventing Hamstring Injuries with Strategic Sprinting
1:10:00 Final Thoughts on Building Better Athletes & Avoiding Industry Pitfalls 

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In this episode, Gerry discusses the critical elements of speed development for team sport athletes, particularly baseball players. He breaks down acceleration, top speed, and the nuances of sprint training, emphasizing how these factors impact performance on the field. The episode highlights the importance of exposing athletes to longer sprints, addressing common speed training mistakes, and optimizing the 60-yard dash—a key metric for baseball scouting.

Gerry introduces the newly launched Diamond Speed Protocol (https://www.onlystrength.training/diamond-speed-protocol?new_run=true), a comprehensive speed training program designed specifically for baseball players. He explains the role of velocity-based training, heavy resisted sprints, and proper mechanics in maximizing acceleration. The conversation also covers common misconceptions about strength training for speed and why athletes should prioritize force output over perfect sprint mechanics.

Throughout the episode, Gerry and Mike discuss their own experiences with speed training (or the lack thereof) in high school and how modern approaches have evolved. They stress the importance of structured training and preparation before showcases, rather than randomly attending events without optimizing performance.

All that and more on this episode of Muscles and Management!

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Episode Timestamps:

0:00 Introduction to the Episode and Overview of Speed Development

1:37 Importance of Ratings, Reviews, and Supporting the Podcast

2:31 Baseball-Specific Speed Training and Launch of the Diamond Speed Protocol

5:25 Challenges of the 60-Yard Dash and Its Role in Baseball Recruiting

10:18 Common Speed Training Mistakes and Why Athletes Struggle with the 60-Yard Dash

14:55 Gerry and Mike Discuss Their Personal Experiences with Speed Training in High School

21:53 Why Baseball Players Need to Train for Top Speed and Acceleration

24:51 Importance of Identifying Weaknesses in Acceleration vs. Top Speed Mechanics

27:19 The Role of Timing Splits in Sprint Performance Assessment

29:24 Acceleration Mechanics: The Benefits of Sled Sprints and Heavy Resistance Training

35:06 Understanding Skill Acquisition and Self-Organization in Sprint Training

40:28 How Resisted Sprints Improve Mechanics Without Over-Coaching

43:16 Strength Training for Speed: How Much Does It Matter?

46:02 Prioritizing Force Output Over Perfect Sprint Mechanics

48:00 Integrating Sprint Training into Existing Strength Programs

50:35 Why the Diamond Speed Protocol Is a Game-Changer for Athletes

55:55 Upcoming Guests and Future Program Plans

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In this episode, Gerry welcomes Cam Dietz, Director of Performance at the University of Cincinnati Baseball program, to discuss performance training strategies. Cam shares insights on rotational power, resisted sprints, and balancing intensity with recovery for athletes. He highlights the value of single-leg movements, resisted acceleration, and how he integrates med ball throws to develop power. The conversation also touches on the evolving training landscape, the importance of social media for coaches, and how to create buy-in and motivation among athletes.

Cam dives into how resisted sprints can improve force production and technique, the value of training rotational power year-round, and why unilateral exercises dominate his programming. He also shares advice for coaches on building their brand and leveraging social media for career growth.

All that and more on this episode of Muscles and Management!
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3:28 Cam’s Background and the Role of Social Media in Coaching

7:39 Avoiding Overcomplication in Training Philosophy

12:30 The Five Core Movements Cam Focuses on for Athlete Development

15:55 Unilateral vs. Bilateral Training and Program Structure

23:37 Resisted Sprints and Acceleration for Team Sports

26:23 Programming for Resisted Acceleration: Distances, Loads, and Tools

30:24 Matching Speed and Strength Work with Ground Contact Times

39:46 Acceleration and Rotational Power: Starts and Moving Start Techniques

44:15 The Importance of Vertical Power in Rotational Training

51:01 In-Season Rotational Power Training and Managing Volume

54:11 Final Advice for Coaches: Building Your Brand and Adding Value

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In this episode, Gerry welcomes Scott Leech, Director of Performance for the University of Rhode Island football program, to discuss the intricacies of off-season training for Division I athletes. Scott shares how his team navigated their most successful season in 39 years, culminating in a conference championship and a playoff victory, and the challenges that come with building and sustaining a winning culture.

Scott delves into the physical and mental demands athletes face post-season and outlines his approach to off-season programming. He emphasizes balancing recovery with progressive training, including implementing heavy resistance sleds, velocity-based training, and grappling drills to prepare athletes for the rigors of spring ball. He highlights the importance of catering to each player's needs, from underclassmen eager to prove themselves to seasoned starters managing wear and tear.

Throughout the conversation, Scott offers practical advice for designing effective off-season programs, focusing on foundational strength, managing athlete load, and fostering a competitive environment even during winter break. His insights provide valuable takeaways for coaches and athletes aiming to maximize their off-season potential.

All that and more on this episode of Muscles and Management!
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0:00 Introduction to the Episode and Guest, Scott Leech
1:15 Scott’s Role as Director of Performance at the University of Rhode Island
2:43 Reflecting on Rhode Island’s Historic Football Season
5:10 Balancing Transfer Portal Success with Team Development
9:06 Challenges of Integrating Athletes from Diverse Training Backgrounds
14:35 Managing Athlete Health After a Long Season
18:57 Designing Winter Break Programs to Maximize Athlete Compliance
23:16 Prioritizing Foundational Strength and Recovery During Offseason
30:14 Building a Competitive Culture Through Offseason Training
35:00 Adjusting Training Based on Athlete Readiness Using Velocity-Based Training
43:07 Simplifying Strength Programs to Maximize Athlete Development
49:31 Transitioning to In-Person Offseason Training: Speed, Strength, and Conditioning
54:04 Implementing Contact Prep and Competitive Conditioning Drills
58:34 Incorporating Aerobic Base Work for Football Athletes
1:00:06 The Importance of Restoring Muscle Mass and Strength in Offseason
1:05:12 Final Reflections: Keeping Offseason Training Balanced and Enjoyable

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