Rapid Fire

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!

Podcast Summary

In this episode of Rapid Fire by SimpliFaster, host Justin Ochoa connects with Matt Tometz to dive into the evolution of his role from strength coach (Formerly: TC Boost, Northwestern) to marketing manager at 1080 Motion.

The conversation spans topics like load velocity profiling, the power of being data-informed over data-driven, how to coach speed effectively with limited equipment, and the broader role of sports tech in coaching.

Tometz shares both high-level philosophy and practical coaching hacks for improving performance outcomes, regardless of budget.

Timestamps

Summary

In this episode, Justin Ochoa interviews Coach Daniel Quesenberry from Ravenwood High School, discussing his speed-first mentality,  implementation of RPR (Reflexive Performance Reset) in training, the use of sports technology and evolving training methods over a 20 year career. 

Coach Quesenberry shares insights on how prioritizing speed has transformed their training approach, the importance of athlete health and building a culture of fitness that extends beyond football.

Coach Q mentions some of his favorite tech to use in training, such as Catapult GPS, Skyhook Jump Mats and aims to get Velocity Based Training as a next step for the program. But also shares how simplicity and fundamentals always remain important for young athletes to master and understand to build a foundation for a successful development journey.

Takeaways

• Implementing RPR takes minimal time but offers substantial benefits.

• Sports technology like Catapult aids in tracking athlete performance in real time.

• How less conditioning and better managed practices led to enhanced results.

• The benefits of speed training to CNS and how it impacts strength as well.

• The impact that the Sprint Based Football system has made at Ravenwood.

Timeline

00:00: Introduction to Coach Q

03:09: Implementing RPR in Training

06:01: Utilizing Sports Technology in Training

08:51: Evolving Training Methods for Speed

11:52: Changing Perspectives on Conditioning

14:56: Building a Culture of Health and Fitness

Stream the episode on Spotify or iTunes, and make sure to follow Dan on social media!

Episode Summary

In this episode, 2-time NCAA champion, Molly Binetti of South Carolina WBB, shares her unique approach to athletic development, emphasizing the importance of playful, ground-based movement, individualized programming and balancing technology with simplicity in training. 

She discusses the varying training age levels of athletes and the necessity of tailored methods to enhance both performance and health. Binetti also provides insights into the evolution of women's basketball and the critical role of foundational training in long-term success.

Key Takeaways

• The best athletes aren’t just the strongest or fastest—they’re the best movers.

• Playful, ground-based movements improve engagement and athletic development.

• Many elite basketball players lack foundational technique due to early specialization.

• Training must be individualized to meet each athlete’s unique needs.

• Technology is useful, but great coaching remains the most important factor.

• Simplicity in training often leads to the best results.

• Aerobic training plays a key role in recovery and overall fitness.

• Healthy athletes are the foundation of successful teams.

• The evolution of women’s basketball requires new, adaptive training strategies.

Memorable Quotes

🗣 "The best athletes are the best movers."

🗣 "Good coaching doesn’t require a lot of tech."

🗣 "Simplicity in training often leads to the best results."

🗣 "Healthy players are the key to winning."

Timestamps Breakdown

00:00 – Introduction to Athletic Development

01:01 – The Power of Playful Movements in Training

03:01 – Skill vs. Athleticism: A Basketball Perspective

05:03 – Navigating Different Training Ages in College Athletics

08:06 – The Impact of Individualized Programming

10:00 – The Role of Technology in Strength & Conditioning

12:59 – Simplicity vs. Complexity: Finding the Right Balance

16:03 – Shifting Perspectives in Modern Training

20:00 – Closing Thoughts & Final Takeaways

Stream the episode on Spotify or iTunes, and make sure to follow Hunter on social media!

Summary

In this episode, Hunter Eisenhower, Associate Head Coach of Sports Performance at Arizona State, breaks down his innovative Force System, a training framework built on four key pillars: high force, fast force, slow force, and human force. He explains how this system helps tailor training to each athlete’s unique strengths (superpowers) and weaknesses (kryptonite), ensuring a more individualized approach to performance development.

Hunter dives into the science of jump testing, debunking common myths about force plates and data interpretation. He also challenges the overemphasis on traditional maximal strength training, arguing that for many athletes, managing practice fatigue has a far greater impact on performance.

The episode wraps up with a preview of Hunter’s upcoming mentorship program, where he'll offer deeper insights into the Force System and its real-world application for coaches and athletes.

Key Takeaways

• How to use The Force System to customize training based on athletes’ superpower or kryptonite.

• How to test and interpret jump data using force plates, myths & misconceptions of testing and tracking data.

• The impactful role of managing practice fatigue and how a performance coach and start to influence these coaching decisions.

• Is maximal strength training overrated for many athletes?

• Hunter's mentorship program will provide in-depth insights into the Force System.

Make sure to head over to SimpliFaster.com for more episodes and in-depth training resources!