OAK PERFORMANCE RADIO

What separates a training program that simply feels hard from one that helps an athlete perform better?

Episode Summary

High-level athletes often arrive with years of successful training behind them—but the methods that once worked may no longer fit their needs. Performance consultant Brian Buck joins Adam Lane to explore how coaches can look beyond standard programs and better understand the individual athlete.

From movement assessments to force-plate data, the conversation considers how small differences in movement strategy can shape training decisions. It’s a useful listen for strength coaches, athletes, and parents interested in sports performance, injury resilience, and long-term athletic development—and in why a well-balanced program may still need to be tailored to the person doing it.

You’ll Learn

• Past success with a training plan doesn’t guarantee it will keep working as an athlete’s needs change.
• A countermovement jump can reveal movement strategies, but it doesn’t measure how skilled someone is at their sport.
• Injury history can influence how athletes move, sometimes leading them to avoid certain positions or ranges of motion.
• Training choices should match the intended adaptation: different squat variations can place different demands on the body.
• Athletes may need controlled exposure to positions outside their comfort zone to improve resilience.
• Improving one physical quality can come with a trade-off in another, so coaches should consider what may be sacrificed.
• Youth development can benefit from varied movement experiences, multiple sports, and opportunities to explore what they enjoy.
• Objective measurement can help coaches test whether a training approach is producing the intended change.

Episode Chapters
01:15 Brian Buck’s background and work with pro athletes
04:59 Training history, injuries, and athlete intake
08:53 Movement strategies and performance assessment
17:00 Barefoot gait analysis and countermovement jumps
26:12 Foot function, wedges, and BFR
31:07 Squat variations, angles, and coaching cues
35:05 Trap-bar deadlifts and exercise selection
38:16 Training trade-offs: propulsion and braking
42:38 Youth athletic development and multi-sport participation
49:22 Hydration, recovery, and changing sports science

Memorable Quotes

“What we're actually looking for is not so much where the movement is; it's where there's not movement.”

“The force plate is not an end all be all, and it does not tell you how good somebody is at the sport.”

“You have to understand what you're losing in order to gain somewhere because we don't live in this world where everything just shoots up.”

“I think just in general, like just being as athletic and getting exposed to as much things as you can would probably be the route that I would want to put a kid on.”

Resources Mentioned

Anatomy in Motion — Gary Ward’s work on foot mechanics and movement, discussed by Brian.

Force plates — A tool discussed for assessing movement strategies and training outcomes.

About the Guest

Brian Buck is a high performance consultant and Director of Applied Sports Science. He works with professional athletes on performance support, including data collection, training, physiotherapy, and nutrition.

Connect with the Guest

Instagram: @brianbuck6
Company: @mmvp.co

About the Podcast

Oak Performance Radio, hosted by Adam Lane, is about what it really takes to perform at a high level. Training, preparation, and decision-making get broken down through real athletes, real coaches, and real experiences—on the field, in the weight room, and in everyday life.

Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent can cover for weak training, bad recovery, and sloppy habits.

Facebook: Oak Performance Lab
Instagram: @oakperformance

How can athletes and coaches keep nutrition and recovery consistent when school, travel, training, and social commitments compete for attention?

Episode Summary

For student-athletes, staying fueled and recovering well can be difficult when the schedule is full. Julia Schultz joins host Adam Lane to talk about how her approach to nutrition and training has developed and how those habits fit into the realities of volleyball, college, and life outside the gym.

Julia’s experience offers a grounded perspective on pursuing athletic growth without making the process all-consuming. The conversation explores what it can look like to build routines that work in real life and stay focused on the parts of performance an athlete can control.

Key Takeaways

• Fuel consistently; don’t prioritize protein while neglecting overall energy and other nutrients.
• Build meals around protein, carbohydrates, and fruits or vegetables.
• Prep a few foods ahead to make busy days easier.
• Plan snacks around practice and eat afterward to support recovery.
• Keep nutrition, sleep, training, and social life in balance.
• Stay open to coaching and focus on the effort you can control.

Episode Chapters

00:00 Welcome to Oak Performance Radio
00:33 Julia Schultz’s volleyball background
02:35 InBody data and body composition
07:00 Learning about nutrition
10:34 Protein, whole foods, carbs, and fiber
14:04 Food choices, balance, and meal prep
18:39 How fueling affected Julia’s volleyball performance
21:00 A student-athlete’s daily fueling routine
26:10 Snacks and meals around practice
29:19 Balancing training, recovery, and social life
32:08 Nutrition, gratitude, and mindset
40:26 Coachability and being a good teammate
44:09 Closing thoughts

Memorable Quotes

“What matters to me most is like on the court.” — Julia Schultz, [05:52]

“If you come in every day feeling 100% there's like the sky's the limit.” — Julia Schultz, [17:22]

“If you're not enjoying it, yeah, there's no point.” — Julia Schultz, [38:12]

“Control what you can control.” — Julia Schultz, [39:44]

“Being open minded and being a good teammate… is super important.” — Julia Schultz, [40:42]

Resources Mentioned

• InBody scale — discussed as a way to view body-composition metrics beyond scale weight.
• TikTok and Instagram — mentioned as places Julia used to find nutrition information and meal ideas.
• Happy, Healthy, Strong — the podcast Adam references during the conversation.
• Oak Performance website: oakstrength.com

Connect with the Guest

Julia Schultz — University of Dubuque volleyball athlete
Instagram: @julia_schultzzzz (handle spelling as stated in the episode)

About the Podcast

Oak Performance Radio, hosted by Adam Lane, is about what it really takes to perform at a high level. Training, preparation, and decision-making get broken down through real athletes, real coaches, and real experiences—on the field, in the weight room, and in everyday life.

Listen & Subscribe

Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent can cover for weak training, bad recovery, and sloppy habits.

Facebook: Oak Performance Lab

Instagram: @oakperformance

What happens when a small-town multi-sport kid blows out both ACLs before college—and still ends up a D1 middle?

Episode Summary

Adam sits down with NIU middle blocker Rylea Alvin, a 6'2" “Big Dog” in the weight room who didn’t even like volleyball at first and then tore both ACLs in high school. She walks through growing up a swimmer and hooper in tiny Randolph, Wisconsin, missing a state title run from the bench, and then choosing to live in the weight room instead of feeling sorry for herself.

From there, the two get into what actually carries over for female volleyball players: strength numbers that matter, what “court strong” looks like, and why being built is an advantage, not a problem. They also tackle creatine myths, off-season vs. constant club play, and how measurable progress under the bar feeds confidence when practices and matches aren’t great.

You’ll Learn:

• How two ACL tears in high school pushed Rylea into the weight room and reshaped how she thinks about sport.
• Why years of consistent lifting did more for her vertical, swing, and confidence than just adding more volleyball.
• The gap between looking strong in the rack and actually being stronger, faster, and more explosive on the court.
• Why female athletes need to stop worrying about being “too bulky” and start chasing durability and power.
• How simple creatine use (5g a day, lots of water) fits into long-term strength and joint health for women.

Episode Chapters

00:00 Intro & who is Rylea
02:30 Small-town Wisconsin, swimming and basketball roots
07:10 Finding volleyball and making Milwaukee Sting’s top team
13:40 First ACL tear, missing a state title, and getting cleared
20:30 Second ACL tear, rough surgery, and living in the weight room
28:50 Falling in love with lifting and earning the “Big Dog” nickname
36:20 Girls in the weight room, body image, and wanting to be built
43:30 Strength benchmarks, vertical, and court performance
50:10 Creatine myths, dosing, and getting teammates on board
55:30 Mindset, using setbacks as fuel, and looking ahead at NIU

Memorable Quotes

“You never really know how strong you are until being strong is the only option you’ve got.”

“I’ve probably spent more time in the weight room than I have on the court—and that’s why I play the way I do now.”

“Girls say, ‘I don’t want big arms or big quads.’ I’m like, I want it all. I want to be strong and I want people to know I’m an athlete.”

“Sometimes you can’t do it today. Maybe not tomorrow. But if you keep working your face off for months and years, that’s where it shows up.”

“When stuff doesn’t go my way, it fuels my fire. Tell me I can’t, and I’m going to work ten times harder so I can turn around and say, ‘See, I just did that.’”

Resources Mentioned

NIU Volleyball – Northern Illinois University Huskies Women’s Volleyball

Oak Performance / Oak Strength – Training home base for the show and many of the athletes discussed

Sparta Science – Earlier force plate system Adam used for jump and force profiling

Hawkin Dynamics – Current force plate setup used for testing jumps and outputs

Connect with the Guest

Rylea Alvin – NIU Volleyball
Profile: https://niuhuskies.com/sports/womens-volleyball/roster/rylea-alvin/18296
Instagram: @ryleaalvin
Team Instagram: @niuvolley

About the Podcast

Oak Performance Radio, hosted by Adam Lane, is about what it really takes to perform at a high level. Training, preparation, and decision-making get broken down through real athletes, real coaches, and real experiences—on the field, in the weight room, and in everyday life.

Listen & Subscribe

Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent can cover for weak training, bad recovery, and sloppy habits.

Facebook: https://www.facebook.com/oakperformancelab

Instagram: @oakperformance

What really happens behind the highlight reels when a D1 libero enters the transfer portal and has three weeks to save her career?

Episode Summary

College volleyball looks a lot different when you strip away the graphics, gear, and commitment posts. Hannah Langton walks through exactly what it took to go from grinding at VC United to earning MAC all-freshman honors at Central Michigan, then getting knocked sideways by a coaching change and jumping into the transfer portal with no guarantees.

Adam and Hannah get into the real side of the process: the three-week pressure cooker of the portal, coaches who talk one way on the phone and act another way on game day, what it’s like to not play after starting, and how she ended up at Colgate on a gut call. It’s straight talk on recruiting, strength training, and doing hard things, the way Oak Performance Radio actually sounds in the room

You'll Learn:

• Why loving the idea of college volleyball isn’t enough and what it actually demands day-to-day.
• How a coaching change can completely flip your role, culture, and experience overnight.
• What the transfer portal really looks like for a libero, including the risk that nobody picks you up.
• The specific “hard questions” recruits should be asking coaches before committing.
• Why watching coaches during games matters more than what they say on recruiting calls.
• How to balance coaches vs. teammates when choosing a school and why both can make or break your experience.
• The difference between productive strength training and just lifting like a bodybuilder.
• How to use summers to actually get more athletic instead of just playing more tournaments.
• The right role for parents in recruiting: support, logistics, and honest feedback without running the process.
• Why ownership, no-excuses mentality, and doing hard things on purpose separate successful college athletes from everyone else.

Episode Chapters

00:00 Intro & Hannah’s path from VC United to D1
03:42 Central Michigan, MAC honors, and culture that worked
08:15 Coaching change, conflict, and losing her role
12:40 Deciding to enter the transfer portal as a libero
18:05 Three-week scramble, no calls, and portal reality check
22:48 Finding Colgate, gut feel, and choosing the right staff
28:10 Teammate fit, FaceTime calls, and building new relationships
33:20 Parents’ role, spreadsheets, and athlete ownership
38:05 Strength training, summer work, and doing hard things
44:30 Advice to recruits, parents, and club coaches; closing thoughts

Memorable Quotes

“If you don’t absolutely love what you’re doing, don’t play college, because it’s going to test you.”

“When you enter the portal, there’s a chance you won’t play college volleyball again—and you have to be okay looking that in the eye.”

“Don’t blame the coaches. Even with a mediocre coach, take it on yourself to get better. If it’s anyone’s fault, start with you.”

Resources Mentioned

Books

• • The Comfort Crisis – Michael Easter
  • The Coddling of the American Mind (referenced conceptually)
  • VC United Volleyball
  • Central Michigan Volleyball
  • Colgate Volleyball – Patriot League
  • Grand Rapids Rise (pro team coached by former CMU coach Mike Gawlik)
  • Tommy Hanson – strength coach
  • Fred VanVleet – referenced for training/season structure

Connect with the Guest

Hannah Langton – Colgate Volleyball Libero
Instagram: @hannah.langton_
Colgate Volleyball: @colgate_vb

About the Podcast

Oak Performance Radio, hosted by Adam Lane, digs into what it actually takes to perform at a high level. Training, preparation, and decision-making are explored through real athletes, coaches, and experiences—on the field, in the weight room, and in day-to-day life.

Listen & Subscribe

Subscribe to Oak Performance Radio and pass this episode to a player or coach who still believes talent can outrun bad training, poor recovery, and sloppy habits.

Facebook: https://www.facebook.com/oakperformancelab
Instagram: @oakperformance

Episode 184: https://docs.google.com/document/d/10_xPWnQkjE6bfiypOvjooMtnsVFaVbgJcEyAnaG0ugw/edit?usp=sharing
Too many games, not enough real development, and kids burning out before they ever reach their ceiling. A 5'8" guard from Argentina shows what it actually looks like to build habits, resilience, and opportunity through the game.

Episode Summary

Youth sports love to preach “grind,” but few stories expose what that really means like Matteo Fernandez Solari’s. Growing up in Bahia Blanca, Argentina’s basketball capital, he learned the game in a club system that prioritized development, one game a week, and a tight-knit community that pushed him to train with grown professionals before he could even drive.

The move to the U.S. flipped his world: JV minutes in small‑town Kentucky, COVID shutdowns, 250% inflation back home, construction work, and biking through the California desert just to stay in school and keep hooping. Along the way, Matteo picked up three degrees, built businesses, and developed a coaching lens that sees basketball as a bridge not the destination. Parents, coaches, and players get a honest look at overplaying, burnout, and what sticking with the work actually produces on and off the court.

You’ll Learn

• Why a basketball‑crazy city in a soccer country shaped Matteo’s love for the game and his competitive edge.
• How playing up against older, paid semi‑pros forced him to value strength, conditioning, and durability early.
• What a true development environment looks like: multiple practices, one game a week, and zero “tournament every weekend” mentality.
• How strict nutrition, monitored sleep, and daily “movement vitamins” became non‑negotiables at 16.
• The mindset shift required to go from national titles in Argentina to JV minutes at a small NAIA program.
• How COVID, living alone in Kentucky, and financial strain from Argentina’s inflation tested whether he really wanted this life.
• Why he sees basketball as a bridge to education, travel, relationships, and business instead of the end goal.
• How rest days, simple recovery work, and saying “no” to another tournament can protect both performance and passion.

Episode Chapters
00:00 Intro & welcome
01:00 Growing up in Bahia Blanca
05:00 Club system & city/state teams
10:00 Training with pros & Pepe Sánchez
15:00 Strength work, nutrition & habits
20:00 U.S. vs international development
25:00 Overplaying & youth burnout
30:00 Parents, pressure & club culture
35:00 Moving to the U.S. & JV reality
40:00 COVID, money stress & staying in school
45:00 JUCO grind, injuries & production
50:00 Rockford full ride & three degrees
55:00 Coaching kids & using sport as a bridge

Memorable Quotes

“Basketball is the bridge, not the destination. It got me degrees, let me see the world, and introduced me to people I never would’ve met otherwise.”

“Comparison is the thief of joy. Your job is to go to bed knowing you’re 1% better than the person who woke up that morning.”

Resources Mentioned

The Redeem Team – documentary referenced when talking about Argentina’s 2004 Olympic gold and Pepe Sánchez’s role.

Connect with the Guest

Mateo Fernandez Solari
Player bio: https://rockfordregents.com/sports/mens-basketball/roster/mateo-fernandez-solari/5666
Instagram: @mateofernandezsolari
Basketball training: @trainwfts

About the Podcast

Oak Performance Radio, hosted by Adam Lane, digs into what it actually takes to perform at a high level. Training, preparation, and decision-making are explored through real athletes, coaches, and experiences—on the field, in the weight room, and in day-to-day life.

Subscribe to Oak Performance Radio and pass this episode to a player or coach who still believes talent can outrun bad training, poor recovery, and sloppy habits.

Facebook: https://www.facebook.com/oakperformancelab
Instagram: @oakperformance

Most young runners are either overworked or underprepared and their bodies pay the price. Behind the PRs and highlight times is a quieter game of mechanics, strength, and mileage that almost nobody is coaching well.

Episode Summary

On this Oak Performance Radio episode, host Adam Lane sits down with Coach Caleb Gatchell to get real about what actually develops successful youth distance runners. Instead of defaulting to “just run more,” Caleb walks through how he blends mileage, mechanics, and strength work so middle and high school kids can handle the training they need to get faster.

You’ll hear how he uses dynamic warm-ups, simple drill progressions, strides, and foundational strength to turn young runners into resilient athletes, not just mileage counters.

Key Takeaways

• Why “do more miles” is the easy button most distance coaches hit—and how it backfires.
• How Caleb balances volume and intensity so youth runners improve without constant nagging injuries.
• The way he uses middle school years to build movement quality, not high mileage.
• How daily warm-ups and A-walk/A-skip progressions quietly clean up running mechanics.
• Why he spends more time building core, hip, and glute strength than micromanaging every stride.
• A simple cue that fixes a lot of overstriding and hard heel striking: run quietly.
• How strides give you the best window to coach form without overloading athletes’ brains.
• The role of foot and ankle strength, plyos, and basic strength training in expanding an athlete’s capacity.
• How to tell the difference between normal training fatigue and pain that needs to be addressed.
• Why steady, unflashy training weeks beat any “3 magic drills” trend in the long run.

Episode Chapters
00:30 Caleb’s background, Hillsdale, 4:06 mile and coaching
02:40 “How to Run Your Fastest Mile” video and YouTube reach
04:50 What coaches get wrong about speed and youth distance training
09:50 Middle school vs. high school training, volume vs. intensity
11:20 Mechanics, cues, and building strength before over-coaching form
16:20 “Run quietly,” center of mass, and barefoot/minimal concepts
20:20 Using strides and short efforts to coach posture and footstrike
26:45 Warm-ups as athletic development, not just checking boxes
31:30 Managing fatigue, good sore vs. bad pain, racing while tired
38:00 Summer mileage, overuse injuries, and smart progression
43:30 Feet, ankles, glutes, and making runners more resilient
51:00 Consistency, capacity, and building a real program over years

Resources Mentioned

The Run Experience – YouTube channel, video: How to Run Your Fastest Mile

Pose Method / Dr. Nicholas Romanov – center-of-mass running concepts

Cal Dietz – University of Minnesota strength coach, feet and glutes focus

RPR (Reflexive Performance Reset) – mentioned as a tool some coaches use

The Foot Collective – foot strength and stability ideas

Ed Eyestone (BYU) – quote: C² = E² (consistent competence = eventual excellence)

Connect with the Guest

Coach Caleb Gatchell
Instagram: @cbgatchell95
Teams: @anchor_christian_academy, @lccslionsthleticspa

About the Podcast

Oak Performance Radio, hosted by Adam Lane, digs into what it actually takes to perform at a high level. Training, preparation, and decision-making are explored through real athletes, coaches, and experiences on the field, in the weight room, and in day-to-day life.

Subscribe to Oak Performance Radio and pass this episode to a player or coach who still believes talent can outrun bad training, poor recovery, and sloppy habits.

Facebook: https://www.facebook.com/oakperformancelab

Instagram: @oakperformance

Club soccer is loaded with buzzwords, but on the field, it still comes down to kids, coaches, and parents either helping or getting in the way. Adam sits down with Rockford Raptors executive director Frank Mateus to talk honestly about development, recruiting, mindset, and what’s really happening in youth soccer right now.

Episode Summary

Youth soccer has turned into long drives, club fees, showcases, tryouts, and college hopes stacked on top of regular school and life. Frank lays out how Rockford Raptors grew from a doctor buying land for his kids to a full path from three‑year‑olds in rec jerseys to ECNL and USL teams playing under the lights at Sportscore Two.

The back-and-forth stays practical: what scouts actually watch, why high school soccer can still matter, and how tech, video, and constant tracking affect how kids think about their game. A big chunk of the talk is parents—sidelines, car rides, and the way one comment can either steady a kid or rattle them for a whole season. It’s straight, on-the-ground detail from people who are actually in the gyms, on the fields, and at the tournaments.

Key Takeaways

• Rockford Raptors’ path: 3‑year‑olds to ECNL to USL
• How Doc Wedgebury’s idea became Sportscore Two
• Why big tournaments land in Rockford, not the suburbs
• Club vs high school soccer and where recruiting really happens
• Video, highlight clips, VAR, and how kids now watch the game
• Testing and metrics vs reading the game with your eyes
• How physical the modern girls’ and boys’ game has become
• Confidence, mistakes, and what players tell themselves
• Coaching the coaches so the standard keeps moving up
• Parents, car rides, and how families can quietly cost a kid chances

Episode Chapters

00:00 Intro, Oak Performance Radio & who Frank is
02:11 Doc Wedgebury, early days, and Sportscore Two
04:42 Rockford’s space, tournaments, and local economy
07:22 How club soccer and ECNL changed the landscape
11:06 Tech, film, World Cup, and kids copying the pros
19:10 Fitness tests, numbers, and the mental side of data
23:07 Physicality, strength work, and the girls’ and boys’ game
28:43 Mindset, mistakes, and staying in it after a goal
34:04 Coaching coaches and reviewing your own decisions
37:29 Parents, college coaches, and the car‑ride problem
52:00 Rockford community, facilities, and always upgrading
59:47 Where to start with Raptors and Raptors Youth Soccer League

Resources Mentioned

Rockford Raptors – Competitive club based in Rockford, IL (boys and girls, ECNL, USL2, USLW)

Raptors Youth Soccer League (RYSL) – Entry‑level and rec program for young players

Sportscore Two / Wedgbury Stadium – Rockford Park District soccer complex that grew from Doc Wedgebury’s original fields

USL2 / USLW – Pre‑pro leagues Raptors compete in

ECNL – League Frank points to for top youth competition and recruiting

FIFA World Cup (1994 and current) – Used as markers for growth of U.S. soccer

English Premier League, Bundesliga, La Liga – Pro leagues kids watch and copy

VAR / NFL replay – Examples around officiating and video review

Oura Ring / Whoop strap – Wearables mentioned for sleep and recovery data

About the Guest

Frank Mateus is the Executive Director of the Rockford Raptors in Rockford, Illinois. He helps run everything from the Raptors Youth Soccer League for brand‑new players to ECNL and USL teams on both the boys’ and girls’ sides.

Connect with the Guest:

Website: rockfordraptors.org
Instagram: @Rockford Raptors
Facebook:

https://www.facebook.com/frank.mateus.353

https://www.facebook.com/profile.php?id=100057443178175

About the Podcast

Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. Real talks with athletes, coaches, and leaders about training, preparation, and decisions that show up on the field and in life.

Listen & Subscribe

Facebook: https://www.facebook.com/oakperformancelab
Instagram: @oakperformance

Four high school volleyball standouts open up about the real transition from club and high school to college volleyball—physically, mentally, and emotionally. From injuries and position changes to parents, pressure, and team culture, they share what the highlight reels never show.

Episode Summary

Today's episode goes behind the scenes of what it actually takes to move from high school and club volleyball into the college game. Adam Lane sits down with four young athletes heading off to play collegiate volleyball, digging into the anxiety, excitement, and identity shifts that come with recruiting, role changes, and starting over on a new team.

The Fab Four talk candidly about injuries, playing through pain, switching positions, and the mental battles that come with doubt, comparison, and parents’ expectations. They also break down why team culture and coaching style can make or break an athlete’s experience, and how they chose schools that align with their values—not just their volleyball goals. It’s a raw, honest look at the college volleyball journey for athletes, parents, and coaches who want the full picture.

Key Takeaways

You’ll Learn:

• Why the jump from high school/club to college volleyball is more of a mental transition than just a physical one.
• How athletes can handle the uncertainty of playing time, depth charts, and competing with older players.
• The impact of switching positions (middle, outside, libero, DS) on confidence, identity, and long-term development.
• Why “you get to, you don’t have to” is a powerful mindset for training, sacrifice, and missing social events.
• How parents’ comments—good or bad—shape an athlete’s confidence more than most realize.
• The hidden cost of playing hurt and why strength training and rehab matter for long-term health.
• How to evaluate college programs for culture and coaching style, not just level, logo, or facilities.
• Why playing multiple sports can build better movement, reduce burnout, and improve performance.
• Practical advice older athletes would give their younger selves about gratitude, perspective, and enjoying the journey.
• How team chemistry, cliques, and leadership shape the day-to-day experience more than the win–loss record.

Episode Chapters

00:00 Welcome & Fab Four introductions
02:00 College volleyball plans & early nerves
06:30 Playing time, roles & competing with upperclassmen
11:00 Confidence, mindset shifts & club experiences
17:00 Position changes, shoulder issues & overuse
23:00 Parents, pressure & sideline feedback
31:40 Gratitude, sacrifice & “you get to, not have to”
36:30 Injuries, able bodies & pushing limits
40:40 Multi-sport debate & burnout
48:00 Culture, coaching style & choosing the right school
56:30 Health, lifting & sending athletes to college strong
59:00 Final thoughts & where to follow the Fab Four

Resources Mentioned

Field of Dreams – classic baseball movie referenced during the Iowa conversation.

Rockford Half Ironman – local triathlon used as an example of endurance, suffering, and confidence.

Central College (Iowa) – destination for two of the athletes.

UW–Stout (Wisconsin) – college one athlete is attending.

Mount Mercy University (Iowa) – another destination school mentioned.

St. Ambrose University – referenced via a multi-sport recruit example.

Connect with the Guests

The Fab Four

Camryn Hilliard – @camryn.hilliard

Natalie Vaupel – @natalie_vaupel

Laney Block – @laneyblockkk

Molly Fell – @mollyfell_

About the Podcast

Welcome to Oak Performance Radio, where the focus is on what it really takes to perform at a high level. The show digs into training, preparation, and decision-making through real athletes, coaches, and experiences—on and off the field.

Listen & Subscribe

Facebook: https://www.facebook.com/oakperformancelab

Instagram: @oakperformance

YouTube: https://www.youtube.com/@oakstrength

Former NHL forward and Rockford IceHogs assistant coach Rob Klinkhammer joins Adam Lane to break down how a late-blooming junior turned himself into a 15-year pro through strength training, nutrition, and lifestyle discipline.

Episode Summary

In this Happy Healthy Strong x Oak Performance Radio crossover, Adam Lane sits down with former NHLer and current Rockford IceHogs assistant coach Rob Klinkhammer to discuss what truly drives long-term development. Rob walks through how he went from an average junior player who almost quit at 19 to carving out a 15-year pro career by tightening up his training, dialing in his food, and stripping out distractions.

From there, they connect the dots to parenting and coaching: how those same principles now shape the way Rob develops AHL prospects for the Chicago Blackhawks and raises four boys to be active, resilient, and healthy for life. If you’re a parent, coach, or athlete who wants real talk on performance, family, and health, this conversation lines up perfectly with the Happy Healthy Strong philosophy.

Key Takeaways

• Why Rob’s entire career shifted when he stopped “going through the motions” and fully committed to training, nutrition, and sleep at age 19–20.

• How AHL coaches actually think about player development, roles, and what it takes to make the jump to the NHL.
• Why fundamentals in both hockey skills and strength training beat flashy “Instagram drills” every time.
• How to safely introduce strength training to kids without chasing max weights or wrecking their bodies.

• How Rob and his wife structure breakfast, dinners, snacks, and on-the-go eating for four active boys.
• Why recovery, mobility, and injury prevention (hips, knees, shoulders, ankles) are non-negotiable for hockey players.
• How tools like sauna, cold exposure, and even manual labor fit into a bigger picture of resilience and long-term health.
• Rob’s parenting lens: focus on building the best human possible, not “raising an NHLer,” and let performance be a byproduct.

Episode Chapters

00:00 Intro & show setup
00:33 Rob’s background & late-bloomer story
02:18 From player to pro coach
05:05 What pro players need from coaches
07:13 Structure vs skills at the AHL level
10:07 Roles, projection, and making the NHL
13:06 Junior hockey, injury, almost quitting
16:20 The year everything changed (training & lifestyle)
19:38 Strength, power, and in-season work
22:22 Overtraining and real-world conditioning
27:01 Youth hockey and off-ice basics
31:21 Fundamentals vs Instagram drills
33:57 Free play, movement, and athletics
38:33 How Rob’s family actually eats
43:16 Breakfast, snacks, and labels
48:58 Being intentional, not obsessive
51:46 Sauna, cold, and recovery at home
56:47 Parenting four boys & expectations

About the Guest

Rob Klinkhammer is a former professional hockey player turned coach, with a 15-year career that spans the NHL, AHL, and KHL, plus an appearance at the Olympics. A late bloomer who nearly walked away from the game at 19, Rob resurrected his career by locking in his training, nutrition, and lifestyle, eventually earning time with multiple NHL organizations. Today, he serves as an assistant coach with the Rockford IceHogs, focusing on developing forwards and preparing prospects for the Chicago Blackhawks.

Connect with the Guest

Website (bio): https://en.wikipedia.org/wiki/Rob_Klinkhammer

Instagram (team): @rockfordicehogs

About the Podcast

Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field.

Listen & Subscribe

Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent is enough without training, nutrition, and real habits behind it.

Facebook: https://www.facebook.com/oakperformancelab

Instagram: @oakperformance

Injuries, redshirts, and getting passed over are not glitches in the system. They are the system. The athletes who last are the ones who stay, compete, and keep showing up when every excuse says walk away.

Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field.

Episode Highlights

In today’s episode, Adam Lane sits down with Division II right side Molle Hobson and outside hitter Bree Messenger to get brutally honest about college volleyball. They walk through double ACL tears, redshirting, losing a spot to a fifth year, and why they stayed instead of jumping in the transfer portal. They break down the real difference between Division I and Division II, how coaching communication and team culture decide your experience, and what recruits and parents need to be asking before they commit anywhere.

Episode Outline

• Introduction and Host Welcome
• Brie's Injury and College Experience
• Molle's College Experience and Redshirting
• Team Dynamics and Recruiting Advice
• Challenges and Lessons Learned
• Advice for Future Athletes
• Final Thoughts and Future Plans

Episode Chapters

00:00 Intro

00:27 Meet Molle and Bree

01:49 Molly’s path to St. Cloud State

02:52 Bree’s VC United and UCM journey

04:02 Senior year ACL tear and missed freshman season

06:48 Second ACL tear and rebuilding identity

08:53 Finding value while injured and on the sideline

11:46 What injury taught Bree about leadership

17:16 Molle’s redshirt year and mental battles

20:32 Losing the spot to a fifth year and handling it

28:45 D1 vs D2 reality and choosing the right fit

40:01 How to evaluate coaches, teams, and social media

55:40 Adam’s message on the weight room and no regrets

1:00:27 Where to follow Molle and Bree

Conclusion

Molle and Bree show what happens when you do not get the clean, straight line you pictured. Their path has included surgeries, sitting, and hard coaching decisions, but they stayed, asked for honest feedback, and kept doing the work. The big takeaway is simple: pick an environment where you are coached as a person, stay accountable for your effort in the gym and on the court, and be willing to fight for your spot without bailing the second it gets uncomfortable.

Action Taken

• Bree returns from two ACL reconstructions, gets fully cleared, and commits to attacking a real on court season instead of letting injuries write the ending.
• Molle heads into her junior year ready to fight for the right side spot after sitting behind a fifth year, with clear feedback from her coach on where she stands.

• Both athletes commit to:

• Staying at programs where they are known as people, not just numbers.

• Owning their role, even when that role is injured, redshirted, or benched.

• For athletes and parents, they outline concrete steps:

• Ask direct questions on visits about playing time, communication, and how coaches handle injuries.
• Spend time stalking rosters and social media to see how the team actually lives, trains, and treats each other.
• Stop chasing the D1 label and chase the right fit, culture, and staff.

• Adam reinforces:

• If you skip the weight room, you are choosing to leave performance and durability on the table.

• Training, sleep, and taking care of your body are part of your job, not extras.

CTA

Subscribe to Oak Performance Radio and share this with a player or parent who is in the middle of recruiting and needs a straight answer about D1 vs D2.

Facebook: https://www.facebook.com/oakperformancelab

Instagram: @oakperformance

Connect with Molle and Bree:

@breemessenger44

@mollie.hobson 

Thank you for listening to Oak Performance Radio. Keep training like your spot is not guaranteed, ask harder questions, and choose teams that make you tougher and better in every part of your life.