Episode Summary 

In this episode, Chris Kerr, Chris Korfist, and Dan Fichter dive into one of the biggest debates in athletic performance: Should athletes squat—and if so, how, when, and why? The crew breaks down why squats became the “king” of the weight room, where that belief came from, what the data actually shows, and why many athletes get strong in the squat without ever getting fast. 

They explore how traditional back squats influence posture, neurology, coordination, and horizontal force production—and whether the movement pattern supports or conflicts with sprint speed and athletic development. Expect stories, laughter, myth-busting, and practical takeaways you can apply immediately. 

Key Takeaways 

Strength ≠ Speed: A big squat doesn’t automatically mean better sprinting, acceleration, or athletic performance. 

Patterns > Numbers: If the movement doesn’t match the sport pattern, don’t expect transfer. 

The Brain Has to Feel Safe: If your nervous system perceives the squat pattern as a threat, output drops. 

Isometrics, split stance, and coordination-based options often transfer better than heavy bilateral squats. 

Most athletes are chasing someone else’s genetic outlier model — not what actually works for them. 

Warm-up = Training: Both Chris & Dan use warm-ups as ¾ of the training session. 

Key Quotes 

“We are chasing a Herschel Walker / Bo Jackson stereotype and thinking we can build athletes into that.” — Chris Korfist 

“Don’t ask if the athlete should squat. Ask: Does the brain feel safe to squat?” — Dan Fichter 

“Strength is not my goal. Speed is my goal.” — Chris Korfist 

“My warm-up IS my workout.” — Dan Fichter 

Timestamp Breakdown

00:00–02:00 

Welcome & opening banter 

03:00 

Using rhythm, auditory cues, and metronomes for movement quality 

05:20 

Warm-ups as aerobic base + how Chris programs for track 

07:30 

Full-circle training methods coaches left… then came back to 

10:40 

Ideal weekly training frequency for high school athletes 

12:15 

Research rabbit holes & why AI won’t replace reading studies 

16:00 

Why warm-ups evolved from static stretching to neuro-based prep 

19:00 

Assessing athletes: where Chris & Dan look first when a sprint looks “off” 

22:50 

To Squat or Not to Squat — origin story of the debate 

24:30 

Why Chris stopped squatting his athletes 

29:00 

How posture & brainstem control tie into squatting ability 

33:00 

The neurological consequences of bilateral squatting 

37:50 

Should ANY athletes still squat? Discussion by sport 

44:30 

Why the goal dictates if squats belong in your program 

47:00 

Baseball: does mass = gas, or is coordination the key? 

50:00 

Vertical vs horizontal force & why squats rarely transfer to speed 

56:00 

Why “strength-to-weight ratio” still misses the mark 

01:03:00 

If not squats… what ARE the best alternatives? Practical examples 

Episode 2, Part 2 of The Fast Lane dives deep into the evolution of training templates & how great coaches move from simple early-career programs to refined, adaptive systems built around speed, neural readiness and longevity. 

Hosts Chris Kerr, Chris Korfist, and Dan Fichter break down the principles that guide year-round planning, from in-season football to spring and winter track. What begins as a conversation on weekly templates unfolds into a masterclass on movement, coordination, and coaching evolution. 

Key Topics 

From the Early Days to Smarter Templates 

• Korfist, Fichter, and Kerr reflect on their first training systems — bodybuilding splits, Husker Power, and overspeed bungee cords that left battle scars. 

• Why early mistakes shaped their understanding of what actually works in performance training. 

Year-Round Planning that Works 

• How to structure the training calendar for football in the fall, indoor track in the winter, and outdoor track in the spring. 

• Why acceleration is the foundation — and how the best programs blend it with targeted recovery and neural stimulation. 

• How to maintain strength and movement quality all season without burning athletes out. 

Strength, Isometrics & Neural Recovery 

• How extreme yielding isometrics build resilient athletes in- and off-season. 

• Fichter’s six-station “neural recovery” circuit: dorsiflexion glides, infinity walks, barefoot acceleration, balance perturbations, rebound pushups, and splayed walks. 

• The art of keeping athletes neurologically sharp while preserving their nervous-system health. 

Acceleration vs. Max Velocity 

• Why acceleration is the deciding factor in sport performance — and why max-velocity work should be micro-dosed. 

• The biomechanics of lean: getting your “heart over your hips” and your mass in front of your engine. 

• Drills that connect the weight room to the field through forward lean, coordination, and posture under load. 

Profiling, Force-Velocity & Data Feedback 

• How Korfist uses 1080 Motion data to evaluate horizontal force, Newtons/kg, and RF Max. 

• How Fichter applies timing gates and change-of-direction tests to measure acceleration quality. 

• Using data as a feedback loop — and knowing when to rely on your coaching eye over the metrics. 

In this episode of The Fast Lane, Chris, Chris & Dan take some audience questions and break down some of the following topics: 

• Training from yearly to daily perspectives to maximize effectiveness. 

• Ankle mobility diagnosis and intervention. 

• Total Motion Release (TMR) as a valuable warmup and injury-prevention tool. 

• Emphasizing neuromuscular techniques and proper warmup strategies. 

• Isometric training as useful for teaching muscles to relax, recover and build resilience. 

• The lost art of jumping rope. 

This is part 1 of Episode 2 of the show, so make sure you stay tuned for part 2 coming soon, where the guys will dive deep into speed development, programming and more! 

SUMMARY 

In this second installment of THE FAST LANE, Chris, Chris, and Dan continue to dive into the evolution of coaching and the essential role of mentorship. The discussion highlights the importance of face-to-face learning, the historical foundations of periodization in strength training, and the ways in which coaches must balance modern techniques with timeless principles. They also explore how belief and personal connection drive athlete development, urging young coaches to seek guidance from experienced mentors and cut through the noise of surface-level social media impressions. 

As always make sure you stream this on Spotify, Apple Podcasts and right in the video above! 

TAKEAWAYS 

• Face-to-face learning creates deeper, more meaningful understanding. 

• Mentorship from experienced professionals is invaluable for young coaches. 

• Social media often promotes superficial evaluations of coaching ability. 

• Great coaching is about instilling belief and confidence in athletes. 

• Knowledge of the history behind training methods is critical. 

• Periodization was originally designed to build Olympic champions. 

• Modern coaching thrives at the intersection of data and human interaction. 

• Coaches must cut through distractions and focus on meaningful learning. 

• Real-time athlete engagement enhances both teaching and performance. 

• Open-mindedness leads to growth and effective coaching. 

TIMESTAMPS 

00:00 – The Importance of Diverse Knowledge 
02:45 – Mentorship and Face-to-Face Learnin 
06:32 – The History and Purpose of Periodization 
11:15 – Coaching Beyond Social Media Impressions 
15:04 – Instilling Belief in Athletes 
19:27 – Blending Data with Human Interaction 
23:58 – Eliminating Noise and Focusing on Growth 
27:49 – Staying Open-Minded as a Coach 

As always make sure you stream this on Spotify, Apple Podcasts and right in the video above! 

In this episode of THE FAST LANE, Chris Kerr sits down with coaches Chris Korfist and Dan Fichter to break down the foundations of coaching in speed, strength and athlete development.

They share their personal motivations, discuss how to positively influence younger athletes and dive into the techniques and principles that have shaped their philosophies.

The conversation also explores their interactions with legendary coach Louis Simmons, the role of equipment and the importance of adaptability in training.

At its core, this episode highlights coaching as a dynamic art form built on continuous learning and mentorship. This is only PART 1 of their conversation, so stay tuned for the second half-hour packed with more gems.

This episode also marks the launch of THE FAST LANE, a new monthly correspondence series as part of Rapid Fire. Each month, we’ll check in with this trio and dive deep on all aspects of athletic development.

Make sure to keep up with the guys on Twitter (X) at:

@Korfist

@WGF1

@CoachChrisKerr

From building a strength & conditioning program from scratch to leading national initiatives for high school strength coaches, Amanda Berg has made a major impact in the field.

In this episode, we dive deep into the systems, culture and curriculum she’s developed over nearly two decades, and how she’s helping coaches nationwide do the same (make sure to stick around for the 25% off code to her course!). 

Coach Berg shares her journey from college softball and military service to becoming a driving force in high school strength & conditioning. She breaks down her movement-first philosophy, athlete and non-athlete integration, auto-regulation systems and the progression models that have transformed her program.

Plus, we explore her leadership role with the NHSSCA and the push for qualified strength coaches in every high school. 

Whether you’re in the private sector, at the high school level or coaching teams, you’ll take away actionable ideas to improve your training environment immediately. 

What You’ll Learn in This Episode: 

• How Coach Berg grew a “weight room supervisor” role into a full-scale high school S&C program at Dassel-Cokato HS 

• Her drop-down menu progression system for squat, hinge and press movements using TeamBuildr 

• Balancing athletes and non-athletes in the same class without sacrificing quality 

• Why she uses a “stoplight” auto-regulation system for game-day readiness 

• The NHSSCA’s mission to get qualified strength coaches in front of every high school athlete 

• Why “cardio is not conditioning” and the real keys to sport-specific readiness 

• How military lessons shaped her views on over-conditioning and athlete care 

• Practical fundraising and space-expansion tips for high school weight rooms 

Key Quotes: 

“Weightlifting will literally save your life. If you learn it at 15, you can come back to it at 33, 43, or any age.”  

“Cardio is not conditioning. Conditioning is preparing athletes to perform at their highest level when it matters most.”

“Some of the best movers in class aren’t just athletes—they’re role models that accelerate learning for everyone.”

“The stoplight system puts decision-making in the hands of the athlete. It teaches them to adjust training based on readiness.”

Resources & Links: 

• Amanda on Instagram: @chargertough 

• NHSSCA: https://nhssca.us 

• TeamBuildr Course: Building a Strength Training Curriculum Course

Connect with Us: 

• Subscribe to Rapid Fire on Apple Podcasts, Spotify, or your favorite player 

• If you enjoyed the episode, leave us a ⭐⭐⭐⭐⭐ review—it helps us grow! 

• Host: Justin Ochoa on Instagram 

• Follow SimpliFaster on Instagram, X and LinkedIn 

Episode Summary: 

Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and training philosophy. 

Key Takeaways: 

• Youth Training Principles: Coordination over output. Layer in motor control, skipping, games and fundamental movement patterns. 

• Common Mistakes: Overloading young athletes too early. Lack of recovery. Too much organized sport, not enough play. 

• Tech at Farm & Forge: Vitruve VBT, Keiser, 1080 Sprint, Hawkin Dynamics, Z-Tread, FiyrPod GPS & Rock Daisy AMS. 

• Private Sector Potential: Opportunity to build deeper athlete relationships over time, track long-term development and prioritize longevity in pros. 

Notable Quotes: 

• “The way we train some of our 10-year-olds and a 10-year NFL vet looks very similar.” 

• “Specificity is about knowing when to apply stimulus, not doing something that just looks sport-specific.” 

• “You don’t see results if you don’t recover—training adaptation doesn’t happen in the session, it happens after.” 

• “Parents want advanced too early. But if your training age is low, you shouldn’t skip the foundational work.” 

• “Your facility might be five-star, but if the steak is bad, nobody’s coming back. The product matters.” 

Timestamps: 

00:00 – Intro & Pacers fandom 

01:30 – Cody’s move to Nashville and Farm & Forge Club 

03:20 – Non-negotiables in youth development 

06:00 – Common training mistakes for kids 

09:00 – Navigating tough conversations with parents 

11:00 – The myth of advanced training for youth 

13:00 – Full tech breakdown at the new facility 

18:30 – Assessment process & AMS integration 

22:00 – Training youth vs. pros: principles & adjustments 

27:00 – Why training a 10-year-old is more like training an NFL vet than you'd think 

29:00 – Where to find Cody & facility updates 

Connect with Cody Hughes: 

• Instagram / Twitter: @CLH_strength 

• Website: clhstrength.com 

• Facility: @thefarmandforgeclub 

In this episode of Rapid Fire, Host Justin Ochoa connects with George Greene — Director of High Performance at UMass Football — for a deep dive into holistic athlete management at the college level.

George shares how he’s building trust with a brand-new roster, how data helps shape practice and training, and why being a good human is performance coaching.

You’ll hear about:

• Managing staff, sport coaches, and athletes through one connected vision.
• Using force plates, NordBord, and Catapult data to drive decisions.
• Creating buy-in with college athletes.
• Supporting young coaches and interns with confidence and opportunity.
• Turning the dining hall into a secret weapon for performance.

A powerful episode for any coach looking to lead people, not just programs.

Key Quotes

On player buy-in: “If they don’t believe in you, they’ll never believe in the program.”On sports science tools: “The data is only as good as what you’re willing to act on.”On managing teams: “We’re not strength staff vs. sport coach — we’re one team, chasing one goal.”On young coaches: “Give them the floor. Give them reps. Then step back and watch them grow.”On culture change: “You don’t flip a culture overnight — you cook it slow and stay consistent.”Time-Stamps00:00–03:00 — Intro and George’s background03:00–06:30 — Managing staff and building alignment between departments06:30–11:00 — Using Hawkin Dynamics, NordBord, and Catapult for better decisions11:00–17:30 — Creating buy-in with new athletes and building trust first17:30–23:30 — George’s holistic performance model: sleep, food, training, recovery23:30–28:00 — Teaching young coaches how to lead with confidence and context28:00–32:00 — Training culture at UMass and building long-term adaptations32:00–35:00 — UMass Dining: an underappreciated performance edge35:00–End — Final thoughts, leadership advice, and where to connect with GeorgeConnect with George GreeneInstagram/Twitter: @greenestrength Email: [email protected]

Episode SummaryIn this episode of Rapid Fire, Justin Ochoa sits down with Kyle Brown — former Team USA Skeleton athlete, Owner of Kyle Brown Performance and Northeast Speed Lab Director for Universal Speed Rating (USR).

Kyle dives into:

• His transition from sprinting on ice to sprinting development as a coach.
• The power of data with USR — and how it's changing the game for athletes of all ages.
• Lessons learned from Mike Boyle, Les Spellman and Stu McMillan.
• His strategies for scaling a business with his name on it.
• And why early sport specialization might be one of the biggest threats to athletic development.

They wrap up with the first-ever lightning round of rapid-fire questions covering favorite lifts, pizza toppings, speed training mistakes, pet peeves and more.

Key QuotesOn USR’s value: “Data is great. But what you do with the data — that’s where USR really separates itself.”

On scaling a personal brand: “My goal is for every client to feel like I was there… even if I wasn’t coaching them that day.”On lifting year-round: “If you’re not going to play another sport, weightlifting should be your other sport.”On specialization: “Specialization is killing athletic potential. It’s okay to suck at something — go get better.”On business systems: “Hire people who believe in your philosophy. Then build systems that let you step back and still deliver results.”

Time-Stamps00:00–03:00 — Kyle’s intro and background in skeleton racing03:00–06:00 — Competing on the World Cup circuit + training with Mike Boyle06:00–12:00 — What is Universal Speed Rating (USR) and how Speed Labs work12:00–16:30 — Mentorship from Boyle, Spellman, Stu McMillan & carrying that into business16:30–21:30 — How to scale a business built on your name + staffing and delegation advice21:30–28:00 — Inside KBP’s athlete onboarding, assessments, and daily programming28:00–34:00 — The dangers of early specialization + why lifting should be the "other sport"34:00–36:30 — Encouraging kids to try new sports and lean into challenge36:30–40:00 — 🔥 First-ever Rapid Fire Lightning Round40:00–End — Where to find Kyle and how to get involved with USRConnect with Kyle BrownInstagram (Personal): @kylebrown_baaInstagram (Business): @kbptrainingWebsite: kbptraining.comUniversal Speed Rating: universalspeedrating.com

Episode Summary

In this episode of Rapid Fire, Justin welcomes Rodrigo Alvira Isla, Head Strength and Conditioning Coach for the Motor City Cruise, the NBA G-League affiliate of the Detroit Pistons.

Rodrigo shares insights into his journey through the S&C industry, from internships to his current position in the Detroit Pistons organization.

He shares how he filters useful tech data in high-level environments and gives a deep analysis of countermovement jump (CMJ) force plate testing.The two also discuss the importance of making training enjoyable and sustainable for pro athletes, as well as the evolving use of velocity-based training (VBT) beyond traditional velocity zones.

A must-listen for anyone passionate about performance, coaching and building human connections in sport.Time-Stamps00:00-02:20 — Rodrigo's path: From visa struggles to NBA/G-League coaching.02:20-08:20 — How Rodrigo filters valuable tech in a data-saturated environment.08:20-17:00 — Deep dive: How to read force plate CMJ data effectively.17:00-23:30 — Building enjoyable, sustainable training environments for athletes.23:30-35:00 — Rethinking VBT: Moving beyond traditional velocity zones.35:00-42:00 — Life and career advice for young coaches: relationships, patience and persistence.42:00-End — Rodrigo's projects, Spaniard Performance Podcast and final thoughts.Major TakeawaysSelective Tech Usage: Don't overwhelm athletes — use simple, repeatable tests like the CMJ and learn to extract deep insights from a single jump.Real-World Force Plate Applications: Focus on curve smoothness, left-right asymmetries and understanding how propulsion stems from good deceleration.Training Buy-In: Building trust and adapting to athlete needs is more effective than rigid, one-size-fits-all lifting protocols during the season.Updated VBT Thinking:Forget rigid "velocity zones."Focus on intent (moving fast) and use real-time velocities to adjust training loads.Program by effort and velocity loss instead of just reps and percentages.Relationships Drive Careers: Knowledge matters, but your ability to connect, stay humble and be persistent ultimately opens doors.Connect with RodrigoInstagram: @spaniardperformance Podcast: Spaniard Performance PodcastAs always, make sure to share & review this episode!