The Strength In Numbers Podcast

Luke Lancaster, Assistant Strength and Conditioning Coach for the New Orleans Saints, joins the show to reflect on his first season with the Saints after more than seven years at Abilene Christian, where he most recently served as Associate AD of Athletic Performance while leading the football program.

We talk about the differences between working in the NFL and the collegiate setting, along with how the Saints approach key elements of performance such as speed and deceleration training.

But the most powerful parts of the talk come from Luke’s honesty about his own growth. He opens up about the challenges he faced during career transitions, the lessons he learned while being away from full-time strength and conditioning, and how those experiences reshaped his perspective as a coach and leader.

🔗Check out more from Luke 👇

Instagram: @lukelancastersc

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Introduction and Background of Luke Lancaster

05:06 Transitioning from College to NFL Strength Coaching

07:52 Utilizing Sports Science and Technology in Training

10:43 Building Relationships and Communication with Athletes

13:25 Differences Between College and NFL Training Environments

15:50 The Importance of Trust and Consistency in Coaching

18:26 Adapting Training for Different Athlete Experience Levels

21:15 Speed Training

24:02 Teaching Experience and Its Impact on Coaching Philosophy

28:48 Reigniting Passion Through Adversity

29:57 Learning from Leadership Transitions

36:30 Deceleration Training

39:46 LTAD

44:16 Leadership Challenges and Growth

48:31 Finding Purpose in Coaching

Dave Nedbalek returns to the podcast to reflect on his first year as Head Boy’s Basketball Coach at Tyler Grace after transitioning from the Division 1 level. 

We talk about what he learned during his first year leading the program — what went well, what he would do differently, and where he wants to continue growing. Dave’s team had an incredible first season, as he earned Co-District Coach of the Year and helped lead Tyler Grace to a school record for wins in a season.

We also dive into how to intentionally build team connection, his observations from watching this year’s state tournament games, and his perspective on goals, leadership, and navigating the balance of being both a coach and a dad.

🔗Check out more from Dave 👇

Instagram: @coach_nedbalek

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Intro

03:13 Insights from the State Tournament

06:03 Skill Development and Game Dynamics

11:15 The State of High School Basketball

13:47 Fostering Team Connection and Culture

16:30 Balancing Skill Development and Personal Growth

19:13 Freedom and Structure in Coaching

21:49 Reflections on the First Season at Grace

24:10 Embracing Change in Coaching

27:51 Balancing Skill Development and Team Dynamics

29:45 Transitioning from College to High School Coaching

35:46 Building Youth Programs

38:26 Finding Balance Between Goals and Relationships

43:55 Fatherhood and Coaching

In this episode, I share five ideas designed to challenge the way you think about coaching, leadership, and development.

We explore the potential benefits of injuries, why autonomy matters in player development through “20% Time,” and how player selection decisions can shape the floor and ceiling of your team. I also break down why the ability to develop yourself is the most crucial skill, and an idea for staff development with 5-Minute Meetings.

I also share recommendations for books that I’ve loved across business, self-development, coaching, and fiction.

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Why Injuries Can Be Helpful

02:35 Autonomy and 20% Time in Player Development

05:13 Choosing the Right Players for Team Success

07:29 The Skill of Self-Development

10:07 5-Minute Staff Meetings

12:36 Book Recommendations

Adam Menner, co-owner and managing partner of Team Varsity House Brands and the Business of Strength, joins the show to dive deep into skillset development, ownership, and accelerating your growth as a coach and business leader.

In this conversation, Adam breaks down how to identify the best in your field, reverse engineer the skills that make them elite, and use tools like AI to compress your learning curve. He shares how he applied those principles to move from intern to co-owner in a rapid amount of time, and how choosing the right opportunity vehicles can change the trajectory of your career.

We also explore common mistakes coaches and gym owners make, why sacrifice must evolve over time, the role of deprivation in long-term growth, and how to intentionally position yourself in rooms with high-level people.

🔗Check out more from Adam 👇

Instagram: @adammenner @varsityhouse @businessofstrength

Website: businessofstrength.com

And make sure to listen to the Business of Strength Podcast also!

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Intro

04:41 From Intern to Co-Owner

07:18 Key Skills for Rapid Development

09:54 The Importance of Self-Awareness and Problem Solving

12:29 Skill Acquisition: Depth vs. Breadth

15:15 Intrapreneurship vs. Entrepreneurship

17:34 Building a Gym from Scratch

20:01 Redeveloping Skills: Starting from Zero

28:43 Leveraging AI for Skill Development

35:06 Skill Sets and Opportunity Vehicles

38:38 Common Constraints for Coaches

49:05 The Transition from Self to Team Leadership

51:48 Balancing Personal Life and Business Sacrifices

56:32 Building Connections and Networking for Growth

1:01:10 The Role of Deprivation in Motivation

1:07:10 Identifying Skills for Future Growth

Antonio Bostic, assistant basketball coach for the Grand Rapids Gold—the G League affiliate of the Denver Nuggets—joins the show to discuss his transition from college basketball to coaching at the pro level. After serving as a college assistant at Oral Roberts and Abilene Christian, Antonio shares what’s different about coaching in the G League, from playing styles to daily demands.

We dive into the importance of simplifying as a coach, modeling consistency through both wins and losses, and the easiest way for college freshmen to earn playing time.

Antonio also reflects on what made the Abilene Christian team special and able to upset Texas in March Madness, and whether those mid-major Cinderella stories will still happen in the modern era of college basketball. 

🔗Check out more from Antonio 👇

Instagram: @antoniobostic5

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Intro

01:44 Transitioning from College to G League Coaching

02:49 Adapting Coaching Styles: Lessons from the G League

04:13 Work Ethic and Mindset of Professional Players

06:06 Learning from the Pros: Young Players' Development

07:59 Impact of Personal Experience on Coaching Philosophy

09:57 Evolving Coaching Practices

11:35 Engagement in Training: Balancing Skill Development and Team Play

13:47 Simplifying the Game: The Importance of Clarity

21:02 Coaching Aspirations and Career Path

22:20 Impacting Players and Setting an Example

24:45 Faith and Defining Success in Coaching

28:00 Navigating Recruitment for High School Athletes

32:39 Team Dynamics and Upsets in College Basketball

41:35 Finding Purpose in Coaching

Blair Orr, founder of LEAD Athletic Performance, joins the show to break down how he’s built one of the top athlete-only sports performance facilities in California.

We dive into why Blair chooses to serve and market exclusively to athletes, how he crafts a gym culture that keeps athletes coming back, and the intentional conversations he has during onboarding to set expectations and drive long-term success.

Blair also walks through his Phase System—a data-driven framework he built to bucket athletes into different levels of programming. We unpack how the system works, why it creates clarity for both coaches and athletes, and how to scale high-quality programming without losing individualization.

🔗Check out more from Blair 👇

Instagram: @lead.blair @leadperformance

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Introduction

03:21 The Start of LEAD

12:20 Focusing on Athlete Training vs. Adult Training

15:49 Navigating Seasonality in Athlete Training

20:42 Creating an Addictive Experience for Athletes

28:03 Onboarding New Athletes and Success Meetings

35:07 The Phase System: Data Driven Programming

56:17 Utilizing Technology in Training

59:33 Designing a College Like Weight Room Environment

01:06:48 Longevity as a Gym Owner

01:11:11 Future Plans and Business Growth

01:13:29 Mentorship Cycle

This episode is centered on Long-Term Athletic Development and features insights from six high-level coaches. Together, they share how they think about developing athletes from early childhood through adulthood.

Featuring Nick Mascioli, Richard Burnett, Tanner Care, Justin Lovvorn, Josh Bray, and Colton Rosseau, this conversation explores what matters most at each stage of development and how to build systems that prioritize long-term growth over short-term results.

This episode is designed for coaches who want a clearer framework for developing athletes over time and creating environments that maximize long-term development.

🔗Check out more from these Coaches👇

Instagram: 

Nick Mascioli - @nickmascioli @sbs_athleticperformance

Richard Burnett - @richardburnett @triplefknoxville @plyomat_att

Tanner Care - @coach.care

Justin Lovvorn - @justinlovvorn.shooting @shootershq

Josh Bray - @jbraythecoach

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:37 Nick Mascioli

07:53 Richard Burnett

18:11 Tanner Care

20:07 Justin Lovvorn

24:41 Josh Bray

28:17 Colton Rosseau

Issac McBride joins the show to share his journey through basketball and the lessons that shaped him as both a player and a person. Isaac played at Kansas, Vanderbilt, and Oral Roberts, before most recently competing in the G League with the Santa Cruz Warriors. At ORU, he was a three-time All-Conference selection, a conference champion, the Summit League Preseason Player of the Year, and averaged over 19 points per game in back-to-back seasons.

In this conversation, we dive into Issac’s development as an athlete, his advice for players making the jump from high school to college, and the most impactful things his coaches did to support his growth. He also offers an athlete’s perspective on recruiting—what matters during official visits, how players and programs can find the right fit, and what coaches sometimes miss in the evaluation process.

Issac closes with a powerful reflection on why he chose to turn down bigger programs and more money to stay at Oral Roberts for his final season—a decision rooted in values, trust, and long-term vision. This episode is packed with insight for athletes navigating their careers and coaches looking to better serve the players they lead.

🔗Check out more from Issac👇

Instagram: @issac5mcbride

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Introduction to Issac McBride

05:01 Transitioning from High School to College Basketball

07:46 The Importance of Learning from Mistakes

10:45 The Role of Inspiration and Community in Development

13:23 Fruition of Repetition

16:21 Coaching Impact on Player Development

18:49 Identifying Good Coaches and Programs

21:33 The Importance of Sacrifice in Coaching

24:27 Creating a Love for the Game

26:53 Building a Positive Team Environment

28:41 The Importance of Research in Recruitment

31:24 Building Genuine Relationships in Recruiting

34:18 Understanding the Whole Athlete

38:04 Challenges of Team Cohesion in Modern College Basketball

40:49 Finding Purpose Beyond the Game

47:26 Choosing Passion Over Money

52:57 The Role of Truth Tellers in an Athlete's Life

Jorge Ruiz, Assistant Coach and Assistant GM at Weber State University, joins the show to share his path from Video Coordinator to one of the youngest assistant coaches in the nation and his recent promotion to Assistant GM.

We dive into how Jorge approaches recruiting and roster building in today’s unpredictable college sports landscape, what he evaluates in high school recruits versus the transfer portal, and what coaches often miss about players like Damian Lillard and Dillon Jones, who became 1st-round NBA picks.

Jorge also breaks down what makes Weber State unique in developing professional-level talent, how strength coaches can add value in the recruiting process, and his in-season approach to skill development that balances long-term growth with keeping players fresh.

🔗Check out more from Jorge 👇

Instagram: @ruizjorge1

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Introduction and Background

03:13 Career Journey at Weber State

04:51 The Value of Longevity in Coaching Roles

08:26 Understanding the Assistant GM Role

09:46 Navigating Roster Management and Recruitment

11:14 The Importance of Honest Communication in Recruiting

13:04 Fitting Roles and Managing Expectations

15:38 Finding the Truth in Recruitment

17:35 Managing Challenging Personalities

20:27 Expectations and Ownership in Player Development

22:03 The Path to Professional Success

28:10 What Big Schools Miss in Talent Recruitment

34:16 Choosing the Right School for Development

35:40 The Pressure of Immediate Production in College Basketball

39:40 The Importance of Development and Growth

41:49 The Impact of Alumni on Current Players

47:33 Identifying Talent: What Sets Players Apart

52:04 The Role of Strength Coaches in Recruiting

58:04 The Costs of Pursuing Greatness in Coaching

59:54 Finding Purpose in Coaching Relationships

Anthony Cockrill, Director of Volleyball Sports Performance and Assistant Director of Olympic Sports at SMU, returns to the Podcast for his second appearance after his first episode became our most downloaded episode ever. 

In this conversation, we go deep into the systems behind elite volleyball performance. Anthony breaks down jump and swing mechanics, squat progressions, jump training, building bulletproof shoulders, getting your first chin-up, and how he balances physical preparation with skill development.

We also dive into assessments, warm-ups, gymnastics movements, nutrition, injury mitigation, and how to organize training to support long-term athlete development.

This episode is packed with practical insight and high-level thinking for anyone training volleyball players—or athletes at any level.

🔗Check out more from Anthony👇

1st Episode with Anthony: The Epidemic of the Underprepared Athlete (#1 MOST DOWNLOADED EPISODE) - [click here]

Framework For Flight - PDF Program: [click here]

Instagram: @anthonycockrill

This podcast evolved from my book, Strength In Numbers — the ultimate mentorship guide for coaches.

Featuring insights from 100+ ELITE coaches across every level and sport, it’s an encyclopedia of coaching wisdom built to help you grow your career, navigate failure, and find long-term coaching success.

👉 Grab your copy of Strength In Numbers [by clicking here].

Chapters

00:00 Intro

03:10 Jump Mechanics: Understanding the Approach

14:56 Visual Feedback and Skill Acquisition in Jumping

17:38 Body Awareness and Squatting Fundamentals

25:54 Plyometric Training for Vertical Jump Improvement

34:48 Swing Mechanics: Enhancing the Volleyball Arm Swing

41:01 Why Volleyball Players Should Throw Footballs

48:32 Key Movements for Shoulder Health

51:14 Getting Your First Chin Up

01:00:49 Nutrition for Young Athletes

01:09:11 Game Day Nutrition and Timing

01:11:14 Effective Warm-Up Strategies

01:18:03 Balancing Skill and Physical Development

01:22:11 The Importance of Physicality in Youth Sports

01:25:39 Assessment and Evaluation Processes

01:32:55 Reflecting on Injury Management and Prevention

01:36:58 Building Routines for High-Pressure Situations