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🎙 Podcast with Adam Vogel | Homewood-Flossmoor High School (IL)

In this episode, we sit down with Adam Vogel, a top high school strength and conditioning coach from Homewood-Flossmoor High School in Illinois, to break down some of the most innovative strategies for athlete development.

We dive into:
 • Square 1 principles for foundational movement and performance
 • Tempering techniques for recovery and tissue quality
 • Eccentric speed development and how it translates to the field
 • Game speed concepts and drills to improve transfer to sport
 • Coaching cues and pulse work for maximum athlete engagement
 • Practical ideas for improving real-world athletic performance

If you’re a coach, athlete, or parent looking to learn how to take performance training beyond the weight room, this conversation is packed with insights you can implement today!

📌 Don’t forget to like, comment, and subscribe for more interviews with top coaches and performance experts.

#StrengthAndConditioning #AthleticPerformance #GameSpeed #HighSchoolAthletics #CoachingTips #EccentricTraining #SpeedTraining #PerformanceTraining #PodcastForCoaches

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 this episode of Plates & Pancakes, we’re joined by Andrew Rafferty, strength and conditioning coach at Clinton High School in Clinton, Mississippi. The focus? Rotational power development — specifically for baseball and softball athletes looking to hit harder, throw faster, and move with intent.

Coach Rafferty breaks down the biomechanics behind generating torque, building a strong linear push off the back leg, and creating an efficient block leg to transfer force. We’ll dive into how he teaches young athletes to sequence rotation, improve hip/shoulder separation, and build strength that actually shows up on the field.

Whether you’re coaching hitters, pitchers, or multi-sport athletes, this conversation delivers high school-level solutions that scale up to elite-level performance.

🔥 Topics covered:
 • Why rotational athletes need more than just squats and deadlifts
 • Teaching the back leg push and block mechanics
 • How to cue and train torque in the weight room
 • Mobility drills that unlock rotational speed
 • Building transfer from the rack to the cage

🎧 Don’t miss this powerful conversation on how to build rotational athletes from the ground up.

Coach Rafferty will be entering his 4th year as the
school district’s first Strength and Conditioning
Coordinator and has served in Clinton overall for
the past 8 years. Rafferty spent time as an
Assistant Baseball Coach from 2017-2021.
Coach Rafferty has seen success during his tenure
in Clinton. He was named the 2023 NHSSCA MS
State Strength Coach of the Year. A year after
Rafferty was the National High School Strength
and Conditioning Association's NHSSCA Southeast
Regional Coach of the Year. During that time, he
has also helped the Arrow and Lady Arrow Soccer
teams earn multiple championships.
Rafferty spent his playing days at Millsap College  

• rotational power training
• baseball rotational power
• softball rotational strength
• strength training for baseball
• Andrew Rafferty Clinton High School
• torque training baseball
• block leg mechanics
• baseball hitting power
• softball throwing mechanics
• high school strength and conditioning
• hip and shoulder separation
• back leg push baseball
• torque development for athletes
• rotational force production
• S&C for high school athletes
• training baseball players
• how to hit harder baseball
• lower body power for athletes
• athletic development podcast
• youth strength and conditioning

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George Adams is in his 7th year as the Head Strength and Conditioning Coach at Madison-Ridgeland Academy. Adams oversees all aspects of the MRA athletics strength and conditioning program. Since arriving at MRA, Adams has been a part of eight state championships (three football, three boys’ & girls’ track and field, and two boys’ basketball). He has served on the NHSSCA Mississippi Advisory Board since 2020, was named the 2022 Mississippi State Coach of the Year, and is now the Mississippi State Director for the association. Coach Adams has also served as a strength and conditioning coach with the Minnesota Vikings and at the following college athletic programs: Methodist University, Southern Miss, Marshall University, University of Georgia, Embry-Riddle Aeronautical University, and the University of Georgia. 

• Periodization for high school sports
• Speed and agility drills
• Injury prevention for teen athletes
• Coaching high school athletes
• Weightlifting technique youth
• Strength benchmarks for athletes
• In-season vs offseason lifting
• Athletic performance podcast
• High school football training
• Youth performance training

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BJ Whitehead is the Head Strength and Conditioning, Powerlifting and, D Line Coach for Dayton ISD. On top of his coaching duties Coach Whitehead is an accomplished Powerlifter hitting a 2000.7 total in raw competition. Whitehead has a Bachelor’s of Science Degree in Kinesiology from Stephen F. Austin University.

1. Strength Training Podcast for Athletes, Coaches, and Lifters”
2. “Top Strength & Conditioning Tips for Peak Performance”
3. “Expert Advice on Muscle Growth, Recovery, and Strength Gains”
4. “Sports Performance Podcast: Strength, Speed, and Power”
5. “Evidence-Based Strength Training for Beginners to Pros”
6. Strength for Sport: Conditioning Strategies for Athletes”
7. “Strength Over 40: Training Smarter as You Age”
8. “Barbell & Beyond: Powerlifting, Programming, and Progress”
9. “Coach’s Corner: Strength Science for High-Performance Athletes. 

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Coach Dieppa is the Head Strength and

Conditioning Coach at Noblesville H.S. Prior to

Noblesville Dieppa spent time at Pike township

as the Head Strength and Conditioning Coach,

Assistant Director at TCBOOST, Performance

ambassador for Plae, Assistant Sport

Performance Coach at the University of

Connecticut, Football Strength and Conditioning

Intern at Mississippi State, Graduate assistant

Strength and Conditioning Coach at

Northwestern State, P.E. Wrestling and Football

Coach at Lake Park H.S. and Strength and

Conditioning Intern at Oregon State University.

Coach Dieppa has a BA in Physical Education

and Secondary Education from North Central

College and a Master’s of Science in Sports

Management from the University of Connecticut.

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No guests this week. Short message to say Thank you and take time for the Holiday

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Coach McDonnell is the owner of Maximum Sports Conditioning in Bellevue Washington. He is also the owner of Paladin Health and Human Performance, Coach McDonnell’s online training platform. McDonnell trains all ages and levels of athletes from 6-76. His focus is a clientele between 8-18. McDonnell works with TPV concepts taught by Rolf Ohman and Randy Huntington. Coach McDonnell applies these ideas in a conjugate style training system. On top of the training McDonnell is driven by the psychology of coaching, through by-in and trust. An introvert himself these ideas have helped his coaching as much as the science portion. Coach McDonnell has an Exercise Science degree from Seattle Pacific University as well as a CSCS on top of countless other certifications. Through all of these experiences McDonnell will be working towards publishing a book and online training course to help others learn from and avoid the mistakes he has made.

https://www.instagram.com/coachsachinmcdonnell?igsh=MW8wbDJkNm56dTFzMQ==

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Coach Nelson is the Head Strength &

Conditioning Coach, Football Coach, and

Physical Education/Health Teacher at

Jamestown High School in North Dakota.

Prior to Jamestown, He spent the first five

years of his career as a collegiate strength

and conditioning Coach at the North

Dakota State College of Science and

North Dakota State University. He spent

time in the public school setting at JPS,

Aberdeen Central HS (SD), Barnes County

North (ND), and Currently JPS Coach

Nelson is in his 23rd year as a strength

coach and coach in the public high

school setting.

https://x.com/blujstrength46?s=21

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Coach Myers is in his first year at Birdville H.S. after 4 seasons as the Strength and Conditioning Coach for the Bixby Spartans. Before arriving at Bixby, Coach Myers spent 4 years as the S & C Coordinator for Edmond Memorial High School. During this time Coach Myers also served as the Defensive Line Coach for the Football team. Prior to Edmond Memorial, Coach Myers worked as a Graduate Assistant for 2 years at East Tennessee State under Master Strength Coach Al Johnson. Prior to entering the coaching profession, Coach Myers was a 4-year starter on the defensive line at Weber State University in Ogden, Utah (2011-2015). Myers served as theteam captain twice during his final two seasons. Myers also received Honorable Mention All-Conference honors during his senior year. Coach Myers earned a Master’s of Science in Kinesiology and Sports Studies at East Tennessee State University and holds a Bachelor of Science in Human Performance from Weber State University. Coach Myers is Strength and Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association (CSCCA) as well as a Certified Strength and Conditioning Specialist through National Strength Coaches Association (NSCA). Coach Myers is also a Level 2 Sports Performance Coach through USA Weightlifting.

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Coach Cates has served as the Strength

and Conditioning Coach at Penn High

School for 10 years. Cates has been a high

school strength coach for 18 years and

currently serves as the NHSSCA Indiana

State Director. Prior to Penn Coach Cates

previously coached at Portage High

School, Michigan City High School, and

Martinsville High School. He was named

the 2023 Great Lakes Region NHSSCA

Strength Coach of the Year and the 2024

NHSSCA Strength Coach of the Year.

Cates has a Bachelor’s Degree in K-12

Health and Physical Education from

Manchester University. Cates is USAW,

HSSCS and SSC certified.

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