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