Just Fly Performance Podcast

Today’s podcast guest is Ryan Banta. Ryan is a leading sprint coach at Parkway Central High School, known for blending sport science with practical training. He has guided athletes to multiple state championships and national-level success, and is the author of The Sprinter’s Compendium. In this episode, Ryan shares his unconventional path from politics to coaching, and how early success, and failure, shaped his evolution. He reflects on moving from ego-driven outcomes to athlete-centered development, emphasizing joy, community, and long-term retention. Banta dives into the growth of his “critical mass” system, blending speed, rest, and adaptability, while highlighting the importance of mentorship, self-reflection, and continual learning in building both performance and meaningful athlete experiences. Today’s episode is brought to you by Hammer Strength and Lila Exogen. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer https://youtu.be/yXnbTF3YYfM?si=isRwRn6EWvNuu2A6 View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Topics 0:00 – The Journey to Coaching 14:15 – Evolution of Coaching Philosophy 23:02 – Shifting Perspectives on Coaching 31:18 – Training Methodology Revolution 43:55 – The Art of Coaching Techniques 48:10 – Evolution of the Speed Program 50:40 – Adapting to Athlete Needs 53:30 – Balancing Training Cycles 56:18 – Personality and Coaching Styles 1:03:25 – Active Recovery vs. Complete Rest 1:11:16 – Warriors vs. Worriers in Performance 1:17:39 – Inquisitive Coaching Techniques 1:23:55 – Lightning Round About Ryan Banta Ryan Banta is a highly respected track and field coach and educator known for his innovative approach to sprint training and athlete development. He has coached at Parkway Central High School in Missouri, guiding athletes to multiple state championships and national-level performances. Banta blends sport science with practical coaching, particularly in speed development, timing systems, and program design. He is also the author of The Sprinter’s Compendium and a frequent speaker and podcast guest, sharing insights on modern sprint methodology.

Strength coach Dario Saisan joins to discuss how AI and research are evolving the field. We dive into biomechanics, skill acquisition, and why the next generation is moving toward adaptive systems that sharpen human intuition.

Today’s podcast guest is Håkan Andersson. Håkan is a veteran Swedish sprint coach with over 40 years of experience developing elite sprinters, jumpers, and team-sport athletes. Based in Sundsvall, Sweden, he has coached national record holders and Olympic finalists, and has played a key role in the evolution of Scandinavian sprint training. For today’s podcast I join Håkan to explore the evolution of speed training, from early interval-based systems to modern high-velocity methods. We discuss the role of resisted and assisted sprinting, mechanized training tools, and how different athlete “types” respond to various workloads. Håkan shares insights on acceleration mechanics, overspeed training, and balancing intensity with long-term development. The conversation blends history, science, and practical coaching wisdom for building faster, more resilient athletes. Today’s episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Topics 0:00 – Introduction and Background 5:34 – Evolution of Sprint Training Methods 7:16 – Environmental Influences on Performance 11:12 – Shifts in Sprinting Training Philosophy 14:14 – The Rise of Modern Sprinting Techniques 17:11 – The Mechanics of Resisted Sprint Training 24:08 – The Impact of Training Machines 27:47 – Exploring Overspeed Training Techniques 29:52 – Practical Applications of Assisted Sprinting 32:47 – The Impulse Problem 36:08 – Understanding Sprinting Mechanics 39:04 – The Future of Sprint Training 43:57 – Thoughts on Sprinting Strategies 1:08:20 – Håkan's Upcoming Plans Håkan Andersson Quotes "You try to do the best out of what you have, right? And if you focus too much on that [limitations of the environment], you're never going to succeed anyway." "Remote coaching doesn't really work, you know. ...It's what you do every day that counts." "I think your environment dictates how you train and your training program and so forth." "Resisted sprinting, it slows things down; it makes it a bit easier to work with technical details." "Resistive sprint, it can constrain the body into positions and timings that favors horizontal force acceleration. That is, of course, crucial for acceleration." "I really, really never liked heavy sleds, you know, because I found that it disturbed the rhythm of the athletes." "I find that below 10% decrement doesn't really give you enough stimuli." "The goal is always to keep the mechanics intact, you know, not to overload this so much." "Don't pull people to supersonic speed, but sometimes get exposed to almost competition speed. But never to go super maximum." About Håkan Andersson Håkan Andersson is a veteran Swedish sprint coach with over 40 years of experience developing elite sprinters, jumpers, and team-sport athletes. Based in Sundsvall, Sweden, he has coached national record holders and Olympic finalists, and has played a key role in the evolution of Scandinavian sprint training. Known for his practical, data-informed approach, Håkan blends traditional methods with modern innovations in resisted and assisted sprinting to optimize acceleration and speed development.

Today’s podcast guest is Mike Guadango. Mike is a performance coach and founder of Freak Strength, known for developing athletes from youth to the professional level across sports like baseball and football. A former All-American collegiate baseball player, Guadango blends strength, speed, and movement quality into a systems-based approach focused on long-term development, resilience, and high-level performance. In this episode, Mike breaks down his evolving approach to athletic development, emphasizing general preparation as the foundation for long-term performance. He discusses building capacity through high-volume med ball throws, tempo work, and progressive strength layers, alongside the role of isometrics and elastic training. Guadango also shares his perspective on fascia, intent, and movement quality, highlighting how simple, well-executed principles drive adaptation more than chasing trends or overly complex methods. Today’s episode is brought to you by Hammer Strength and Lila Exogen. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Topics 0:00 – Welcome Back, Mike Guadango 4:39 – Modern Lifestyle Challenges 10:40 – The Power of Fasting 20:56 – Sleep and Productivity 28:58 – Training Mindset and Mastery 36:33 – Intent vs. Result 42:41 – The Role of Environment 51:04 – Creating a Training Environment 1:06:43 – Training Individuality 1:30:24 – Coaching Philosophy and Bias 1:36:26 – The Role of Fascia Mike Guadango Quotes "The nervous system doesn't care about the weight; it cares about the intent." "Environment is the invisible coach. It's the thing that's working when you're not talking." "You can have the best program in the world, but if the energy in the room is dead, the results are going to be dead too." "Most people coach how they were coached or how they were successful as athletes. And that's usually the worst thing you can do for the person in front of you." "Mastery is not about knowing more things. It’s about knowing the same things at a much deeper level and understanding how they all connect." "We have to stop looking at training as just sets and reps and start looking at it as a way to manipulate the environment to get the result we want." "If you can’t get the athlete to buy into the process, the science behind the program doesn't matter. You have to win the person before you can train the athlete." About Mike Guadango Mike Guadango is a performance coach and founder of Freak Strength, known for developing athletes from youth to the professional level, including competitors in the NFL, NBA, MLB, and Olympic sport. A former All-American collegiate baseball player, Guadango transitioned early into coaching, where he trained under respected figures such as Buddy Morris and James Smith. He has served as a Director of Sports Performance at a high-level training facility and brings a holistic approach shaped by experience in both strength and conditioning and manual therapy, including work as a licensed acupuncturist. Through Freak Strength, Guadango continues to coach, consult, and educate, blending performance training with a systems-based view of long-term athlete development.

Today’s podcast guest is Daniel Coyle. Daniel is a bestselling author and journalist known for his work on talent development and team culture. He is the author of The Talent Code and The Culture Code, and has written extensively on performance for The New York Times and Sports Illustrated. In this episode, Daniel Coyle joins the show to discuss why elite performance is rooted in relationships and shared environments. Using stories from Alaska to professional sports organizations, he explains the power of "connective pauses" and the importance of athlete ownership. The conversation bridges talent, coaching, and culture, constraint-led learning, and team rituals, as well as fostering resilience and creativity. This episode offers practical insights for coaches seeking to build more connected, adaptive, and high-performing athletes. Today’s episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Topics 0:00 – Introduction to Dan's Journey 6:47 – The Value of Relationships 8:42 – The Power of Connective Pauses 12:14 – The Curiosity of Writing 15:20 – Individual vs. Group Dynamics 19:07 – The Role of Coaches 22:52 – Insights from the Cleveland Guardians 34:20 – Adversity and Team Resilience 40:48 – Learning from Each Other 48:15 – Creating Space for Play 54:19 – Embracing Exploration and Mess Daniel Coyle Quotes "The group brain's always better than the individual brain." "If you can get one plus one plus one to equal 10, whether that's on the coaching side or whether that's on the athletic side, all that happens in the space between people." "Relationships are what make us go." "Connective pauses, where we can feed the relationships, ends up being the simplest and the most powerful thing you can do." "The job of a coach is to identify really good questions and see where they lead." "It ain't about what you know, it's about the questions you explore with other people." "Community happens in moments. It's not made of information being exchanged. It's experiences." "Athletes develop themselves. You don't do development to someone." "Your job as a coach isn't to deliver answers, it's to create an environment where people can self-organize around obstacles and figure it out." "You don't get better when you're obedient. You get better when you own the process, own the effort, and fail and navigate and figure it out." "The relational piece is foundational to the whole thing." About Daniel Coyle Daniel Coyle is a bestselling author and journalist who explores the science of performance, talent, and group culture. He is the author of several influential books, including The Talent Code, The Culture Code, and The Little Book of Talent. His work focuses on how great performers and teams are built, blending neuroscience, psychology, and real-world case studies from elite sport, business, and military organizations. Coyle has written for publications such as The New York Times and Sports Illustrated, and is widely regarded as a leading voice on skill acquisition and high-performance environments.

Danny Lum is a Singaporean strength coach and sport scientist specializing in applied performance research. His work explores strength diagnostics, isometrics, and power development, and he is widely published and recognized for connecting sport science with practical coaching. In this episode, Danny explores the intersection of sport science and real-world performance. Danny shares insights from his research on isometric training, PNF stretching, and velocity-based training, emphasizing how different methods complement rather than replace one another. The conversation dives into squat depth, unilateral vs. bilateral training, and the role of variability in power development. Throughout, Danny highlights a key theme: effective training is individualized, phase-dependent, and built on understanding how the body adapts. Today’s episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Welcome to the Show 2:42 – Journey to Sprinting 5:10 – Strength Training Insights 14:38 – The Power of Isometrics 15:44 – PNF Stretching Explained 24:54 – Programming Isometrics 28:46 – Unilateral vs. Bilateral Training 36:33 – Velocity-Based Training 44:20 – The Importance of Variation 52:42 – Research on Isometric Strength 1:07:38 – Yearly Training Plan Danny Lum Quotes "When you lift heavy weights, if you have maximum intent, even though the external movement looks slow, there is rapid neural firing. It doesn't necessarily mean that slow movement during heavy lifting means you are not having a fast neural firing, which is relevant to sprinting." "For sprinters, when the knee is lifted up at the highest point, they don't just allow the leg to drop passively. They actually start developing force and hammer down right from the highest point. That is where your hip flexion angle is about 90 degrees. So if you're not strong at that position, then you're not maximizing the amount of force you can develop through the full range of movement." "If you're going to do static stretch during your warm-up, you might as well just perform isometric contraction at that position as well. That helps to not only activate your muscle, but you actually microdose isometric training every day." "You're strengthening your muscle at the long muscle length, and that long muscle length is where the muscular-tendinous system is most vulnerable. If you are not strong at that range, then your risk of injury just increases. But if you can get yourself stronger at the long range, you're actually protecting yourself." "If we are talking about loading the tissue itself...loading the muscle and tendon tissue, then doing unilateral work is probably going to benefit more because you can actually load the quads more by doing single-leg squat as compared to double-leg bilateral squat." "Having a variety of load actually gives greater adaptation. I think that why that's the case is because you allow the person to have a little bit of velocity focus and a little bit of force focus in the training." "If I contract rapidly, and I sustain for three seconds, because that allows me to build to a higher peak force, my strength actually increased more, and I also significantly increased my rate of force development. It allowed me to get the best of both worlds; both rate of force development and peak force actually improved." "Isometrics actually improved running economy more than plyometrics. My theory behind it is that runners, while they are running, is sort of like a low-intensity plyometric. So with a higher-intensity plyometric versus isometric, which is a totally new stimulus, they actually adapt more with the new stimulus as compared to plyometrics." "Today, the athlete might be able to lift 100 kilograms for five reps before he feels fatigue, and on a bad day, three reps. If I standardize in the program five reps every day, then on some days he might be overtraining, and that’s where velocity training provides the advantage. I’m still getting him to lift at his daily maximal of effort, but it’s self-regulated." "I don't really go too movement specific. Usually, I'll be more general in that sense because I prefer to build up the physical capacity rather than being overly specific. But having said that, most of the exercises have to be relevant to how they function." "Isometric training is probably the best way to improve angle-specific force generation capability. On the other hand, we also know that tissue adaptation is greater when training at longer muscle length. So you're actually stretching the muscle and the tendon a little more, and that will result in greater improvement in hypertrophy as well as greater tendon stiffness." "As they’re closer to the major competition, I’ll replace the dynamic heavy lifting with isometric training. I won’t replace everything, but I’ll replace part of it just so that they can recover better with a lower level of fatigue, so that leading up, they won’t have a fried central nervous system." About Danny Lum Danny Lum is a Singapore-based strength and conditioning coach and sport scientist known for his work in applied performance research and athlete development. He has held roles in both academic and high-performance sport settings, blending research with practical coaching. Danny’s work focuses on areas such as strength diagnostics, isometric training, unilateral vs. bilateral force production, and optimizing power for sport. He is widely published in peer-reviewed journals and is a frequent presenter at international conferences, bridging the gap between sport science and real-world coaching practice.

Sarah Miller is a strength and conditioning coach at Georgia Tech Athletics, blending a background in dance, theater, and stunt performance with collegiate S&C. Her work emphasizes coordination, rhythm, and adaptable movement alongside traditional strength and power development. In this episode, Sarah Miller shares her unconventional path from dance, theater, and stunt performance into collegiate strength and conditioning, and how those roots shape her coaching philosophy. She explores how movement is deeply tied to psychology, emotion, and rhythm, challenging traditional, overly mechanical approaches to training. The conversation dives into habit, inhibition, and awareness, emphasizing the importance of freeing athletes from rigid patterns and reconnecting them with more natural, adaptable movement strategies. Today’s episode is brought to you by Hammer Strength and the Vert Trainer Use code “justfly10” for 10% off the Vert Trainer Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) 0:00 – Introduction to Sarah 8:08 – The Art of Falling 9:40 – Movement and Psychology 13:04 – The Role of Rhythm in Performance 19:54 – Exploring Movement Patterns 25:02 – The Interplay of Mind and Body 30:51 – The Trying Self vs. Non-Trying Self 37:03 – Integrating Exploration into Training 42:45 – Movement Archetypes in Dance 51:56 – The Challenge of Bound Movement 1:02:22 – Coaching Individualized Movement 1:15:21 – The Complexity of Movement Quality Sarah Miller Quotes "If you don't have complete awareness of your own physicality, of what your body communicates, you don't know what things you're selling and how that's being read." "Psychology influences movement and what I call affective qualities of movement... even in something as basic and foundational as a squat, your mental state is going to influence your execution." "We often want to chase automaticity, but you can really become a slave to habit. There's really great freedom in being able to break from what is habitual, especially if you're unaware of what's happening in that habitual action." "If you believe that the body and mind truly are one, it's not that you just have a body that's controlled by your head or a body that influences your head... there can be an emotional reaction to doing something physical." "The trying self is just focused on achieving an end goal. Rather than being grounded in the present moment, rather than being grounded in your senses and having an awareness, you're in your head because you're thinking about something in the future. The non-trying self is entirely in the moment, grounded in the senses, aware of what it's taking in from a touch perspective, sound, and what it feels like." "I don't want you to focus on getting the rep up; I want you to focus on the process of getting there and feeling the right things." "Ideally, they're not rigid; they're expressions of movement. They give the color to movement. I do find that athletes naturally tend toward one or the other, both in their personalities and then in how they move." About Sarah Miller Sarah Miller is a strength and conditioning coach at Georgia Tech Athletics, where she works with collegiate athletes to develop speed, power, and resilient movement. She brings a unique background to coaching, having started in dance and theater before transitioning into stunt performance and strength training. Her path into S&C blends artistic movement, body awareness, and high-performance preparation, shaping an approach that values coordination, rhythm, and adaptability alongside traditional strength work. Miller’s coaching reflects a fusion of creative movement roots with applied sports performance in the collegiate setting.

Richard Burnett is a sports performance coach with experience working across high-level athletic environments, including NFL Combine preparation, where he specializes in speed and power assessment, plyometric development, and preparing athletes for elite testing and competition. In this episode, Rich Burnett digs into reactive strength testing, jump feedback, and what really matters when evaluating plyometric ability in athletes. Rich explains the differences between tools like the Just Jump mat, force plates, and Plyomat, emphasizing that context and consistency matter more than chasing perfect numbers. The conversation then moves into single-leg RSI, asymmetries, NFL Combine prep, and how reactivity profiles can reveal sprint deficiencies. Rich also shares how he uses isometrics, band-assisted jumps, and single-leg testing to build faster, more explosive athletes with greater confidence and movement efficiency. Today’s episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Introduction to Jump Testing 4:55 – Context in Performance Metrics 8:11 – The Psychology of Feedback 11:59 – Transition to Combine Training 16:10 – The Importance of Single Leg Testing 20:06 – Analyzing Reactive Strength Index (RSI) 32:02 – Asymmetry in Athletic Performance 36:24 – Gamifying the Test 44:59 – Band-Assisted Techniques 55:30 – The Power of Isometrics 1:01:51 – Single Leg Reactivity Insights 1:07:08 – Exploring the Plyomat Richard Burnett Quotes "As long as you're using a piece of tech consistently and coaching well and all the things are the same, that's really what it's all about. That's why Mike Boyle still uses the same deal from 15 years ago and will continue to use the same one because he knows what it's telling him." "The more information you start to uncover the more context you need. Whether it's inflated or not, I know like a 40-inch standing vert on the Just Jump mat is legit. And I also know a 36-inch is good. It still provided us with some key context to allow us to track improvement." "I love RSI as a teaching tool. It's fantastic because a lot of kids don't understand. It's still gluing us in to what's going on with the athlete, how their strategies are. It's helping them understand plyometrics to begin with." "It's also from a symmetry thing, really enlightening to see the difference between a left leg and a right leg when you're testing them independently. You're like, 'wow, that is a massive difference.' And let's remember the fact that this athlete has had two ACLs on this side." "Single leg ground contact time and why you do some of these single leg reactivity drills in the first place because you're dealing with mass in your whole body on one leg. Contact time being rewarded in that sense is not necessarily a bad thing at all. And we're just seeing this clear separation of some of our athletes because of their ability to be more reactive on one leg." "DRI factors in automatically what your initial jump height is. I love it because they want to self-select that. As opposed to stepping off of a box that you just maybe don't feel as confident in, self-selecting that initial jump and then rebounding just feels more confident, feels more engaging and fun for kids." "What I had seen is a really high correlation with single leg max RSI and sprint ability in athletes. Higher than force plate jumps, higher than pretty much anything else." "The step further is now the cyclical five hop where I'm having to really tolerate all of this landing force from my own jump height that I'm creating on the single leg five hop RSI. That's the one that I'm wanting to really flesh out even more to know who's lacking reactivity." "The sprinting is enough for them to get that midfoot forefoot work but there's no real need to specify some sort of plyo around that when they're sprinting already and we sprint so much." About Richard Burnett Richard Burnett is a sports performance coach and the creator of Plyomat, an innovative training system designed to enhance plyometric development, coordination, and reactive strength across a wide range of athletes. With a coaching approach rooted in movement quality and progressive overload, Burnett has built a reputation for blending traditional jump training principles with creative, constraint-based environments that challenge timing, rhythm, and elastic output. His work emphasizes not just how high or far an athlete can jump, but how efficiently they can organize force, absorb impact, and transition between movements. Through Plyomat, Burnett has introduced a practical framework for integrating plyometrics into both high-performance and general athletic settings, offering coaches a scalable system that supports everything from foundational movement literacy to advanced explosive training. His ideas and methods have been adopted by coaches working in team sports, track and field, and youth development, particularly those looking to bridge the gap between structured strength training and dynamic, game-relevant movement.

In this solo episode, Joel Smith explores the principles of programming for speed and power training. Drawing from his own evolution as an athlete and coach, he discusses early influences like high-volume jump programs, Soviet-inspired plyometrics, and classic periodization models. Joel outlines five key programming systems: high-low structure, potentiation sequencing, weekly changeovers, factorization, and autoregulation, while highlighting common mistakes such as excessive volume, overemphasis on one training variable, and over-programming. He emphasizes balancing speed, strength, and capacity, keeping systems simple, and using tools like AI as a thinking partner rather than a replacement for coaching intuition. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 3:30 – Early Training Influences 18:50 – The Big Three: Speed, Strength, Capacity 22:25 – System 1: The High-Low System 31:14 – System 2: Potentiation-Based Training 33:38 – System 3: Australian Jumps & Factorization 38:53 – System 4: Bondarchuk’s Pyramid of Abilities 43:24 – System 5: Triphasic & Wave Loading 49:00 – Programming Mistakes 57:25 – Principles that Work 1:06:31 – Using AI as a Programming Sparring Partner Joel Smith Quotes "We have to zoom out and look at that more slow-cooked, patient, or planned process to get the big picture of things." "Training is not just going out and doing skills; it is doing a set structure over a set of time." "We should understand what it's like to have that high-end training day and how long it takes to recover from it because a lot of training setups don't really account for that." "How do you know which of those stakeholders is really, if we look to the 80-20 principle, 20% of the program being 80% of the neural stimulus? How do we know how that thing is contributing?" "To maximally simplify any training process, we want to achieve a polarization." "Doing those easy days really well is one of the pieces of the art of coaching that's not talked about so much." "The system of an athlete is an amazing thing; it can adapt to the simplest thing. That's actually what makes humans and training and adaptability pretty cool, we don't need that much complexity to adapt." "Do simple better. It's an important place to start and remind ourselves." "With aggressive programs, use them strategically, not permanently." "Don't live inside one system. I think it's valuable to have a few tools in the toolkit with the systems you're familiar with, so you know when and how to use them." "Make [AI] a sparring partner, challenge your thinking. If you can use it as play and challenge, don't let it do your thinking for you." About Joel Smith Joel Smith is the founder of Just Fly Sports and host of the Just Fly Performance Podcast, one of the leading podcasts in strength and conditioning and track and field coaching. A former collegiate strength and track coach, Joel has spent over a decade studying speed, power, and human movement. He is the author of multiple books and online courses on sprinting, jumping, and elastic training, and works with athletes and coaches around the world to develop more powerful and creative approaches to training.

Tyler Franklin is a strength and conditioning coach and physical education instructor based in Murray, Kentucky. He works with athletes to develop strength, speed, and resilient movement through practical training methods. Tyler is also the founder of Feed the Dogs, a platform dedicated to sharing ideas on athletic development and performance. On today’s episode, Tyler discusses building speed, intent, and athleticism through creative training environments. He shares how chase games, partner drills, and simple tools can drive higher effort and engagement than traditional drills alone. The conversation also explores balancing “fun and boring” training elements, teaching discipline through conditioning, and the philosophy behind Tyler’s Feed the Dogs approach; training athletes to be both fast and well-prepared for life beyond sport. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:28 – Journey in Physical Education 3:29 – The Music Connection 10:28 – The Art of Intent 14:12 – The Spectrum of Training 21:27 – Competitive Spirits in Class 26:36 – Embracing Fatigue as a Teacher 48:08 – The Art of Boring Workouts 50:20 – Feed the Dogs Philosophy 58:17 – Mixing Conditioning with Fun Tyler Franklin Quotes "Don't be a molded strawberry... let's meet the standard, let's infect others with good vibes, and don't bring someone down to your level." "I finally had come to terms with I am a physical education teacher and I need to start incorporating some of this stuff because kids love it." "The warmups for our sprints, it doesn't have to be so rigid and it's a perfect time to explore with some of the stuff we're doing." "We still time all that stuff to just reinforce that what we're doing is working. You've gained weight. You're running the same speed, but you've gained 20 pounds. Those are all PRs in my mind." "Don't ever stop doing athletic things. Don't stop sprinting, jumping. Because if you do, it's going to be a bugaboo to get back." "I'm all about doing hard things... you're going to do it and you're going to compete and it's going to be fun and then you'll realize it wasn't that bad." "Once you put the work in, I think that's a big factor of it is you got to kind of disassociate and just go out there and perform... The amount of hours that those guys put in, I think that's a huge thing is just go perform. Don't be the gold medal guy, just go do it." About Tyler Franklin Tyler Franklin is a strength and conditioning coach and physical education instructor based in Murray, Kentucky. Through his work with athletes and students, he focuses on building strength, speed, work capacity and resilient movement patterns that support long-term athletic development. Tyler blends foundational strength training with athletic skill work, emphasizing quality movement and practical methods that translate directly to sport. He is also the founder of Feed the Dogs, working a balance of important qualities in athletes.

Today’s guest is Vern Gambetta. Vern is a world-renowned sports performance coach with over 50 years of experience across Olympic, professional, and collegiate sport. A pioneer in modern athletic development, he’s known for blending movement skill, strength, and long-term athlete development into a practical, coach-driven system. The more coaching and training leans into data points, KPI’s, rigid standards and an overly specialized model, the more true athleticism, movement and skill development gets choked out. By understanding all aspects of the athletic movement equation, we can give athletes a better total experience in their sport and movement practices. In this episode, Vern leans into his wisdom for a wide-ranging conversation on movement, skill, and the art of coaching. With over 50 years of experience across Olympic and professional sport, Vern shares insights on functional training, sport specificity, plyometrics, rhythm, and why skill expression, not rigid technical models, drives true performance. From jump rope to the dot drill to developing movement “signatures,” this episode is a masterclass in coaching the athlete in front of you. Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses Use code “justfly10” for 10% off the Vert Trainer Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 3:00 – The Birth of Functional Training 10:39 – The Nature of Fascia 15:33 – Training Spectrum 28:16 – General vs. Specific Movements 38:00 – The Art of Movement 49:31 – Rhythm and Movement 55:15 – Plyometric Training Perspectives 59:50 – The Role of Technology 1:13:16 – Sketching Athletic Sequences About Vern Gambetta Vern Gambetta is a pioneering sports performance coach, educator, and author widely recognized as one of the foundational voices in modern athletic development. With more than five decades of coaching experience, Gambetta has worked across track & field, baseball, swimming, cricket, soccer, basketball, and rugby at youth, collegiate, professional, and Olympic levels. A former track and field coach and longtime advocate for holistic athlete development, Gambetta helped popularize the concept of “functional training” in the 1980s, while consistently emphasizing that training must serve the demands of sport, not marketing trends. His work integrates biomechanics, skill acquisition, rhythm and movement literacy, strength training, and long-term athletic development into a unified system. Gambetta has coached at the Olympic level, worked in Major League Baseball, and served as a consultant to professional teams worldwide. He is the author of multiple books, including Athletic Development and Building the Complete Athlete, and is a sought-after international speaker known for blending science, experience, and practical coaching wisdom. Above all, Gambetta advocates coaching the athlete in front of you, prioritizing movement quality, adaptability, and lifelong development over rigid systems or trends.

Today’s guest is Dan Cleather. Dan Cleather is a sport scientist, author, and lecturer specializing in biomechanics and strength training. He has worked across elite sport and higher education, helping coaches apply research to real-world performance. Dan is the author of The Little Black Book of Training Wisdom and The Little Blue Book of Training Wisdom, known for challenging conventional ideas and promoting evidence-informed coaching. If you search the internet for training methods and advice, you’ll invariably get a “do this, not that” mentality woven in your brain. The mark of true progress over time, and reaching athletic potential, is more about principles and management than it is picking all the “S-Tier” exercises. Being able to balance paradoxes, hone belief, refine movement and hone the dance of capacity and output defines the training of elite athletes and Olympians. In this episode, Dan discusses everything from developing exercise devices for astronauts in microgravity to the deeper philosophy of how performance truly evolves. We discuss Easy Strength, capacity versus skill development, fatigue as a motor learning constraint, and why adaptation is something we cultivate rather than force. The conversation weaves biomechanics, Tai Chi, Olympic lifting, and the yin-yang rhythm of training into a broader theme: great coaching isn’t about imposing perfection, but creating environments where flow, resilience, and high performance can naturally emerge. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Researching Exercise Countermeasures for Microgravity 2:51 – Recent Publications and the Learning Process of Writing 8:01 – The Science of Change and the Hierarchy of Coaching Skills 12:39 – Lessons Learned from Applying the Easy Strength Method 22:06 – Balancing Skill Building and Capacity Building in Strength Training 32:28 – The Benefits of Traditional Tai Chi Conditioning and Static Holds 45:22 – Historical Wisdom and Experiential Learning in Performance 1:02:15 – Leveraging Fatigue and Constraints for Relaxation and Flow 1:13:59 – The Yin and Yang of Accumulation and Intensification in Training 1:21:06 – Viewing Training as a Sustained Conversation with the Body About Dan Cleather Dan Cleather is a sport scientist, author, and lecturer specializing in biomechanics, strength and conditioning, and performance analysis. With a background in both applied coaching and academic research, Dan has worked extensively in elite sport and higher education, bridging the gap between theory and practice. He is the author of The Little Black Book of Training Wisdom and The Little Blue Book of Training Wisdom, where he challenges conventional thinking and promotes evidence-informed coaching. Dan is known for his clear, analytical approach to training science and his ability to translate complex biomechanics into practical strategies for coaches and athletes. Zac currently treats clients and consults internationally, while continuing to produce educational resources aimed at elevating the standard of movement practice in both clinical and performance settings.

Today’s guest is Zac Cupples, PT, DPT, OCS, CSCS, a physical therapist and strength coach known for bridging rehabilitation and performance. He’s the founder of ZacCupples.com and is respected for translating complex concepts around respiration and movement mechanics into practical tools coaches and clinicians can immediately apply to improve efficiency, reduce pain, and enhance performance. The bridge between sports performance rehab is an important one. In the midst of movement mechanics that drive good rehab, and high intensity lifting, lies the knowledge that can help athletes make continual gains while staying robust and healthy for their sport. On today’s show, Zac explores how an athlete’s structure influences movement, strength training, and even injury risk. He shares his track background and how it shaped his coaching, then unpacks concepts like narrow vs. wide “ISA” builds, why some athletes struggle to feel their hamstrings in traditional lifts, and how tools like front loading, box squats, machines, and sprinting can solve it. He also digs into long-duration isometrics, mobility vs. flexibility, and finishes with a fun lightning round. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:23 – Early Athletic Experiences 5:36 – Muscle Activation Challenges 11:22 – Structural Constraints and Movement 25:17 – Rethinking Traditional Strength Training 29:17 – The Role of Machines in Training 36:54 – Weight Shifts and Mechanics 40:45 – Long Hold Activities in Rehab 53:21 – Internal vs. External Rotation 59:27 – Flexibility vs. Mobility 1:07:06 – Lightning Round Questions 1:14:04 – Future Plans and Coaching Focus Zac Cupples Quotes "You got to preserve moving fast because that's how you catch yourself from falling." "It assumes everyone has the same body but no two people are going to perform both of those movements the same way, and it's not going to load the same way." "I start the majority of people with a box squat, because the way I think about a hinge is it's different from a squat because the hips are going to be moving more along that horizontal path." "It's way more useful to think, am I moving up and down? Am I moving side to side? And then just pick exercises within what a person has available." "If someone can't produce certain rotations, and I know that you need those rotations to do this movement, you probably got to find something else to train that pattern within their constraints." "You just have to find the hinge variation that they can execute. And if they don't have much to do that, you have to create constraints." About Zac Cupples Zac Cupples, PT, DPT, OCS, CSCS is a physical therapist, strength coach, and educator specializing in human movement, respiration, and performance optimization. He is the founder of ZacCupples.com and has become widely known for translating complex biomechanical and neurophysiological concepts into practical strategies that clinicians and coaches can immediately apply. Zac earned his Doctorate in Physical Therapy from Marquette University and is board certified as an Orthopedic Clinical Specialist. He has completed extensive post-graduate education through the Postural Restoration Institute (PRI) and integrates principles of respiration, pelvic mechanics, thoracic positioning, and neuromuscular control into both rehabilitation and performance training. Through his online courses, seminars, and educational content, Zac has influenced thousands of clinicians and coaches worldwide. His work bridges the gap between rehab and high performance, helping athletes move more efficiently, reduce pain, and unlock higher levels of strength and speed through better positional awareness and strategic breathing. Zac currently treats clients and consults internationally, while continuing to produce educational resources aimed at elevating the standard of movement practice in both clinical and performance settings.

Today’s guest is Tanner Care. Tanner Care is a high-performance specialist, currently serving as the Director of Player Performance for the BC Lions (CFL) and the Director of Athletic Performance for the Vancouver Bandits (CEBL). Since 2023, he has also held the role of Head Strength and Conditioning Coach at Simon Fraser University, where he oversees the physical development of athletes across 13 collegiate sports. On the surface, strength and conditioning is about increasing an athlete’s physical strength and capacities. To dig deeper and help athletes reach their highest potential, an understanding of sprint-specific forces, athlete archetypes, and dosage of inputs is essential. On today’s show, Tanner talks about his practical framework for elite athlete development. He shares how he integrates max-speed work into sport-specific drills, such as full-court basketball overthrows, and explains his “layered” coaching model, which progresses from foundational health and general capacity to more specific archetyping. The conversation also dives into the technical side of his toolkit, including the use of run-specific isometrics for sprint transfer, plyometric training, and how he balances force-velocity profiles across different athlete types. Ultimately, Tanner advocates for a “health-first” approach in the pro setting, favoring consistent, high-quality inputs over unnecessarily complex training schemes. Today’s episode is brought to you by Hammer Strength and Lila Exogen. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:03 – Introduction to Athlete Classification 2:19 – Innovative Training Drills 6:26 – Understanding Movement Signatures 11:32 – Exploring Strength Qualities 19:53 – Classifying Athlete Strength 32:02 – Benefits of Single Leg Strength 45:17 – Adjusting Training Based on Athlete Type 49:30 – Implementing Quasi-Isometrics 56:25 – The Complexity of Training Modalities 1:04:17 – Foot Positioning and Athletic Outcomes 1:07:47 – Closing Thoughts and Future Plans Tanner Care Quotes On Speed in Practice: "So the problem I was trying to solve was how can we check these speed residual boxes within the constraints of practice." On the Priority of Training: "That's layer one health has to come before performance. So removing any potential inhibition." On Dynamic vs. Passive Screening: "I've seen so many people get on a table, assess passive hip internal rotation and say there's some kind of limitation. But when we see it dynamically at sports speed, it's like, oh, there it is." On General Movement Competency: "I can't tell you the amount of professional guys I have come in that like can't do like rudimentary plyometrics like they can't hop or bound stationary let alone locomotively" On Local vs. Global Issues: "Do we have a Ferrari? Do we have a Honda Civic? Do we have a Ferrari with a flat tire? Like, sometimes we just have to deal with local issues, not necessarily broad systems of improving the overall organism." On the Limits of Strength: "We know that the strongest individuals aren't necessarily the most forceful individuals. At some point, there's a clear cutoff." On Stiffness and Propulsion: "Rate of force development and stiffness isn't always a good thing if they don't have the propulsive qualities necessary to actually displace their hips horizontally" On Force and Sprint Performance“If you’re able to generate adequate force at adequate time and attenuate high braking force, that’s always going to correlate positively with sprint performance.” On Weight Room Philosophy: "I try to remove skill or as much skill as I can within the context of the weight room." About Tanner Care Tanner Care is a credentialed strength and conditioning professional specializing in elite athlete development across pro and collegiate levels. He currently serves as Director of Performance for the Vancouver Bandits (CEBL) and the BC Lions (CFL), overseeing strength & conditioning, load management, sport science, and performance nutrition to enhance athlete readiness and longevity. Previously, he was Head Coach of Strength & Conditioning at Simon Fraser University (NCAA), leading programs across multiple sports including men's basketball and track & field, where he built evidence-based training systems. Tanner holds RSCC and CSCS certifications (NSCA), is an EXOS Performance Specialist, and earned his Master's (MS(c)) from the University of Florida. His background includes roles like Head S&C Coach for University of Ottawa rugby. He contributes to the field as a SimpliFaster author, podcast guest on performance systems, and CSCA advisory team member. Passionate about sprint training, speed, and mechanics, he's a dedicated husband, family man, and 49ers fan.

Today’s guest is Paul Cater. Paul is a veteran strength and conditioning coach with over 25 years of experience spanning professional baseball, collegiate athletics, and high-performance team environments. Paul is known for blending traditional strength training with rhythm, timing, gravity, and a deeply relational, art-driven approach to coaching. His work challenges purely formulaic or data-driven models and puts the live training session back at the center of athlete development. In an era where training is increasingly automated, optimized, and reduced to dashboards and numbers, it’s easy to lose the human element that actually drives performance. This conversation explores how rhythm, feel, load, and coaching presence shape not just outputs, but adaptability, resilience, and long-term athletic growth. If you’ve ever felt that “something is missing” in modern training environments, this episode speaks directly to that gap. In this episode, Paul and I explore training as a live performance rather than a static program. We discuss using early isometric and axial loading as a readiness anchor, how downbeat rhythm and eccentric timing drive better outputs, and why chasing numbers too aggressively can undermine real performance. We dive into music, movement, art, and coaching intuition, and how creating alive, rhythmic sessions builds stronger athletes, and better coaches, without relying solely on rigid protocols or excessive monitoring. Today’s episode is brought to you by Hammer Strength and Lila Exogen. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Mountain Training Inspirations 6:00 – The Role of Community in Training 12:15 – Performance and the Observer Effect 23:27 – Shifting Training Protocols 32:32 – Balancing Data and Intuition 42:14 – Efficacy of Isometric Training 47:23 – Five-Minute Wonders 53:28 – The Art of Adaptation 57:44 – Embracing the Subconscious 1:28:06 – A Playlist for Performance Actionable Takeaways 0:07 – Mountain training inspirations Training in demanding natural environments reshapes how you view effort, pacing, and resilience. Use uneven terrain and elevation to naturally regulate intensity instead of forcing outputs. Let the environment create variability rather than programming it artificially. Periodically remove mirrors, clocks, and screens to reconnect athletes with internal feedback. 6:00 – The role of community in training Training outcomes improve when athletes feel socially anchored. Design sessions where athletes work together rather than in isolation. Use shared challenges to build collective buy-in and accountability. View community as a performance multiplier, not a soft add-on. 12:15 – Performance and the observer effect Athletes change behavior when they know they are being measured. Use testing sparingly to avoid distorting natural movement. Train without constant feedback to preserve authentic effort. Recognize when measurement helps clarity and when it creates tension. 23:27 – Shifting training protocols Protocols should evolve with the athlete, not remain fixed. Regularly reassess whether a method still serves the athlete’s needs. Avoid loyalty to systems that no longer produce adaptation. Let context, stress, and readiness guide training decisions. 32:32 – Balancing data and intuition Numbers inform decisions, but intuition completes them. Use data as a reference point, not the final authority. Trust experienced pattern recognition when data feels incomplete. Teach younger coaches how to observe, not just measure. 42:14 – Efficacy of isometric training Isometrics offer clarity, control, and nervous system regulation. Use isometrics to teach position awareness and intent. Apply them during deloads or recovery periods. Emphasize quality of tension rather than maximal force. 47:23 – Five-minute wonders Short, focused training can still drive adaptation. Use brief sessions to maintain rhythm during busy schedules. Prioritize intent and execution over duration. Stack small doses consistently rather than chasing long sessions. 53:28 – The art of adaptation Adaptation is individual, nonlinear, and context dependent. Avoid expecting identical outcomes from identical programs. Adjust based on response, not expectation. Respect that progress can look quiet before it looks obvious. 57:44 – Embracing the subconscious Much of performance operates below conscious control. Reduce over-cueing to allow automatic movement to emerge. Trust repetition and environment to shape behavior. Coach less, observe more. 1:28:06 – A playlist for performance Music influences emotional and physical rhythm. Use music intentionally to shape session tone. Match tempo to desired movement qualities. Allow athletes some ownership over the training atmosphere. Quotes from Paul Cater “Training is as much about remembering what we are as it is about building what we want to become.” “The moment measurement changes behavior, you have to question what you are actually training.” “Community is not separate from performance. It is performance.” “Coaching is an art because people are not repeatable systems.” “Isometrics give you honesty. There’s nowhere to hide.” “Data can guide you, but it cannot feel the athlete.” “Adaptation does not care about your program, only your response.” “Sometimes the best thing you can do as a coach is stop talking.” About Paul Cater Paul Cater is a veteran strength and conditioning coach with over 25 years of experience working across professional baseball, collegiate athletics, tactical populations, and high-performance team sport environments. He has served in leadership and performance roles with organizations including Major League Baseball, NCAA programs, and private high-performance facilities, and is known for his ability to blend high-intensity strength training with rhythm, coordination, and ecological skill development. Paul’s coaching philosophy emphasizes gravity, timing, and rhythm as foundational drivers of athletic performance. Rather than relying solely on rigid programming or isolated testing, his sessions are built around early exposure to meaningful load, isometric and inertial work, and rhythmic constraints that reveal readiness, alignment, and intent in real time. His work integrates elements of sprint mechanics, change of direction, elastic strength, and movement artistry to create training environments that are both physically effective and psychologically engaging. Currently working in a collegiate performance setting, Paul is deeply interested in coaching as a live, relational craft; treating each session as a performance that develops not just outputs, but awareness, adaptability, and ownership in athletes. His approach bridges traditional strength training with concepts from sport, art, music, and survival movement, offering a perspective that challenges purely automated or data-driven models of performance.

Today’s guest is Martin Bingisser. Martin is the founder of HMMR Media, one of the most trusted independent voices in throws and track & field education. A former competitive hammer thrower, Martin blends firsthand experience with deep historical and technical insight to analyze training methods, athlete development, and coaching culture. Through articles, videos, and interviews, his work bridges elite practice and practical coaching, earning him respect from coaches and performance professionals around the world. In a world of rapid-information delivery and short attention spans, the wisdom of master coaches is becoming increasingly rare. Martin has spent substantial time with two legends in the coaching world, Anatoliy Bondarchuk and Vern Gambetta. Spending time discussing the work of the past, and wisdom through the present is a critical practice in forming an effective coaching viewpoint. On today’s episode I chat with Martin in a wide-ranging conversation in coaching lessons on efficiency, adaptability, and performing under pressure (two throws, no warmups, huge crowds). We transition into Bondarchuk’s training philosophy: exercise classification, consistency, “strength” as sport-specific force production, and why weight-room PRs can distract from performance. The episode closes with motor-learning insights on rhythm, holistic cues, and how Vern Gambetta’s “general” work complements specificity. Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses 30-50% off all courses until December 1, 2025. (https://justflysports.thinkific.com) Use code “justfly10” for 10% off the Vert Trainer Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Martin’s background and training lens 7:05 – Why eccentric strength matters 15:40 – Isometric intent and force expression 24:30 – Tendons, stiffness, and elastic qualities 33:50 – Managing fatigue in strength training 42:15 – Applying eccentric and isometric work 51:20 – Athlete readiness and daily adjustment 1:00:10 – Long term development and durability Actionable Takeaways 7:05 – Eccentric strength underpins many performance qualities Martin explains that eccentric capacity sets the foundation for braking, deceleration, and re acceleration. Stronger eccentric abilities allow athletes to tolerate higher forces with less breakdown. Use controlled eccentric work to improve robustness without chasing constant intensity. 15:40 – Isometrics depend on intent, not just position Holding a position is not enough to drive adaptation. Martin emphasizes producing force into the immovable position to create meaningful stimulus. Cue effort and intent during isometrics instead of passively holding time. 24:30 – Tendon stiffness supports speed and efficiency Tendons transmit force, they do not just store it. Training should respect gradual loading to avoid disrupting tendon health. Elastic qualities improve when stiffness and timing are trained together. 33:50 – Fatigue management shapes training quality Not all fatigue is productive. Martin highlights watching bar speed, coordination, and effort quality to guide decisions. End sets when movement quality degrades rather than chasing prescribed numbers. 42:15 – Match training tools to the desired adaptation Eccentrics, isometrics, and dynamics all serve different purposes. Martin stresses selecting methods based on the adaptation you want, not trends. Blend methods thoughtfully instead of stacking stressors blindly. 51:20 – Daily readiness should influence loading Athletes do not arrive the same every day. Use simple readiness cues like bar speed and coordination to adjust training. Flexibility in programming helps preserve long term progress. 1:00:10 – Durability is built over time, not rushed Long term development requires patience and consistency. Martin reinforces gradual progression to protect connective tissue. not short term peaks. Quotes from Martin Bingisser “Eccentric strength is what allows athletes to absorb and redirect force safely.” “An isometric only works if there is intent behind it.” “Tendons are not passive structures, they are active contributors to performance.” “Fatigue is not the enemy, but unmanaged fatigue is.” “You have to choose training tools based on what you want to adapt.” “Readiness is not about feelings, it is about what you observe.” “Durability comes from respecting time and progression.” About Martin Bingisser Martin Bingisser is the founder of HMMR Media, one of the most respected independent platforms covering throws, strength training, and track & field performance. A former competitive hammer thrower, Martin combines firsthand athletic experience with a sharp analytical eye to break down training theory, competition trends, and athlete development across all levels of the sport. Through HMMR Media, he produces in-depth articles, interviews, videos, and educational resources that bridge the gap between elite coaching practice and accessible learning. His work is known for its clarity, historical context, and willingness to challenge oversimplified narratives in modern training. Martin has collaborated with coaches, athletes, and federations worldwide, and his content is widely used by throws coaches, sport scientists, and performance professionals seeking thoughtful, evidence-informed perspectives. His approach emphasizes long-term athlete development, technical mastery, and the craft of coaching; making him a trusted voice in the global track and field community.

Today’s guest is Aaron Uthoff. Aaron Uthoff, PhD, is a sport scientist and coach whose work sits right at the intersection of biomechanics, motor learning, and sprint performance. His research digs into acceleration, force application, and some less conventional forms of locomotion, including backward sprinting, with the goal of connecting solid science to what actually works on the field, track, or in rehab. Backward running shows up all the time in warm-ups and general prep. Most of the time, though, it’s thrown in casually, without much thought about what it might actually be doing for speed, coordination, or tissue loading. In this episode, Aaron walks through his path into performance science, which is anything but linear. From skiing in Montana and playing desert sports, to football and track, to a stretch training horses in Australia, his journey eventually led him to research mentors in Arizona, Scotland, and New Zealand. That broad background shows up clearly in how he thinks about movement. One of the big takeaways from our conversation is Aaron’s overview of research showing that structured backward running programs can improve forward acceleration and even jumping ability. We also get into how backward running can be used as a screening and coordination tool, and where it fits into rehabilitation, including what’s happening at the joints, how muscles are working, and how to progress it without forcing things. We finish by digging into wearable resistance, including asymmetrical loading, and why this emerging tool may have more upside for speed and movement development than most people realize. Today’s episode is brought to you by Hammer Strength and Lila Exogen. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Topics 0:00 – Aaron’s background and coaching lens 6:40 – Seeing movement through posture and orientation 13:25 – Why breathing changes how athletes move 20:45 – Tempo, rhythm, and shaping better movement 30:10 – Constraints based coaching and problem-solving 40:55 – Sprint mechanics without over cueing 51:20 – Using environment to guide adaptation 1:01:30 – Blending strength work with movement quality 1:12:15 – Coaching intuition, feedback, and learning to see Actionable Takeaways 6:40 – Posture sets the ceiling for movement quality Good movement often starts with orientation, not technique cues. Aaron emphasizes looking at ribcage position, pelvis orientation, and head placement before trying to fix limb mechanics. Clean posture gives athletes access to better options without forcing patterns. 13:25 – Breathing influences coordination and output Breathing is not just recovery, it shapes how force is expressed. Use simple breathing resets to help athletes feel better alignment and rhythm. Watch how breathing patterns change movement quality before adding more coaching input. 20:45 – Tempo reveals how athletes organize movement Tempo exposes whether an athlete can control positions under time pressure. Slowing or slightly speeding tasks can uncover compensations without verbal instruction. Use tempo to teach rhythm instead of constantly correcting mechanics. 30:10 – Constraints beat constant verbal cueing Aaron highlights using task constraints to guide learning instead of over explaining. Change distances, targets, or starting positions to let athletes self organize. Good constraints reduce the need for constant coaching intervention. 40:55 – Sprint mechanics improve through shapes, not forcing positions Trying to force textbook sprint positions often backfires. Focus on global shapes and direction of force instead of individual joint angles. Let athletes discover better sprint mechanics through drills that preserve intent. 51:20 – Environment is a powerful teacher Surface, space, and task design matter more than many cues. Use varied environments to expand an athlete’s movement vocabulary. Small changes in environment can create big changes in coordination. 1:01:30 – Strength training should support movement, not override it Strength work should expand options, not lock athletes into rigid patterns. Choose lifts and loading schemes that preserve posture and rhythm. If strength training degrades movement quality, reassess the intent. 1:12:15 – Coaching is about learning what to ignore Not every flaw needs fixing. Aaron emphasizes knowing which details matter in the moment and which do not. Better coaches simplify their lens rather than add more rules. Quotes from Aaron Uthoff “Posture is often the biggest limiter of movement quality, not strength or mobility.” “Breathing changes how the nervous system organizes movement.” “Tempo tells you more about coordination than maximal output ever will.” “If you have to keep cueing it, the task probably needs to change.” “Good sprinting comes from better shapes, not chasing perfect positions.” “The environment can do more coaching than your words.” “Strength should give athletes more options, not fewer.” “Part of coaching maturity is learning what not to coach.” About Aaron Uthoff Aaron Uthoff, PhD, is a sport scientist, researcher, and coach focused on human movement, sprint mechanics, and motor learning. He holds a doctorate in kinesiology, with research centered on how neuromuscular factors influence speed, coordination, and efficiency. He is especially known for his work on acceleration, sprinting, and unconventional locomotor strategies such as backward running, and how these methods affect force application, tissue stress, and motor control. His work blends strong scientific foundations with practical coaching insight, making it highly relevant for track and field, team sports, and rehabilitation environments. Alongside his research, Aaron works closely with coaches and athletes to translate complex biomechanical and neurological ideas into simple, usable training concepts. His approach values curiosity, experimentation, and respecting how the body naturally adapts when it’s exposed to new movement challenges.

Today’s guest is Hayden Mitchell, Ph.D.  Hayden is a sports performance coach, educator, and researcher specializing in movement ecology and pedagogy, helping coaches design environments that support learning, resilience, self-actualization, and sustainable athletic performance through play and exploration. There is a great deal of conversation in sports performance around methods, including exercises, drills, systems, and models, but far less attention is given to coaching itself. Coaching methodology quietly shapes how athletes experience training, how they relate to challenge and failure, and ultimately how fully they are able to express themselves in performance. On the show today, Hayden speaks about exploring how coaching and physical education shape not just performance, but the whole human being. Hayden shares his path through sport, teaching, and doctoral work, including how life experiences changed his approach to leadership, control, and play. Together they discuss movement ecology, value orientations in coaching, such as mastery, learning process, self-actualization, social responsibility, and ecological integration, and why environment often matters as much as programming. The conversation highlights rhythm, joy, and exploration, along with practical ways coaches can use restraint, better questions, and playful constraints to help athletes own their development. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Hayden’s coaching background 6:42 – Learning through experimentation 13:55 – Movement quality versus output 21:18 – Constraints based coaching 30:07 – Strength that transfers 39:50 – Variability and resilience 48:26 – Developing youth athletes 57:41 – Decision-making under fatigue 1:06:10 – Simplifying training programs 1:14:22 – Long term coaching philosophy Actionable Takeaways 6:42 – Learning through experimentation builds better coaches and athletes. Early coaching growth often comes from trying ideas, observing outcomes, and refining approaches. Allow room for trial and error in training rather than locking into rigid systems too early. Encourage athletes to feel and explore movement solutions instead of chasing perfect reps. Reflection after sessions helps clarify what actually transferred versus what just looked good. 13:55 – Movement quality creates the foundation for sustainable performance. Chasing outputs too early can hide inefficient movement strategies. Build positions, shapes, and rhythm before emphasizing max speed or max load. Use submaximal work to groove coordination and reduce compensation patterns. Improved movement quality often raises outputs without directly training them. 21:18 – Constraints guide learning better than constant verbal correction. Design drills that naturally guide athletes toward desired solutions. Reduce cue overload by letting the task do the teaching. Constraints promote adaptability instead of dependency on coaching feedback. This approach scales well in team settings with limited coaching bandwidth. 30:07 – Strength training should support movement, not replace it. Choose lifts that reinforce postures and force directions seen in sport. Avoid chasing strength numbers that disrupt rhythm or coordination. Use strength work to enhance confidence and robustness, not fatigue accumulation. Strong athletes still need to move well under dynamic conditions. 39:50 – Variability is a key driver of resilience. Expose athletes to multiple movement patterns and speeds. Avoid over standardizing drills to the point of robotic execution. Small variations build adaptability without sacrificing intent. Resilient athletes tolerate change better during competition. 48:26 – Youth athletes need exposure, not specialization. Prioritize broad skill development over early performance metrics. Multiple sports and movement environments improve long term ceilings. Avoid labeling young athletes too early based on temporary traits. Early diversity reduces burnout and overuse issues. 57:41 – Decision-making matters when athletes are tired. Fatigue reveals movement habits and decision quality. Train cognition alongside physical outputs when appropriate. Simple competitive games expose real world decision challenges. Performance under fatigue reflects true readiness. 1:06:10 – Simple programs executed well outperform complex plans done poorly. Clarity improves athlete buy in and consistency. Fewer exercises done with intent beat bloated sessions. Complexity should serve adaptation, not ego. Great programs are easy to repeat and sustain. 1:14:22 – Long term development requires patience and perspective. Short term gains should not compromise future potential. Progress is rarely linear, especially in young athletes. Coaching success is measured in years, not weeks. Build athletes you would want to train again in five years. Quotes from Hayden “Good movement solves a lot of problems before strength ever enters the conversation.” “When you design the environment well, you do not need to talk nearly as much.” “Outputs are easy to measure, but they are not always the most important thing.” “Variability is not chaos. It is preparation.” “Athletes who only know one solution struggle when conditions change.” “Young athletes do not need more specialization, they need more experiences.” “Strength should support expression, not restrict it.” “Simple does not mean easy. It means intentional.” “Fatigue exposes habits, not flaws.” “The goal is not just better athletes, but athletes who last.” About Hayden Mitchell Hayden Mitchell, PhD is a sports performance coach, educator, and researcher whose work sits at the intersection of movement ecology, pedagogy, and human development. He has coached and taught across a wide range of settings, from youth and collegiate sport to military, adaptive populations, and general fitness, working with ages 4 to 90. Hayden holds a doctorate in Human Performance and Sport Pedagogy and focuses on how environment, values, and teaching behaviors shape learning, resilience, and performance. His work emphasizes play, rhythm, and self-actualization, helping coaches and athletes move beyond rigid systems toward practices that develop both performance capacity and the whole human being.

Today’s guest is Dustin Oranchuk, Ph.D. Dustin is a sport scientist focused on sprinting biomechanics, speed development, and force production. Known for blending research with practical coaching insight, his work explores how isometrics, elasticity, and coordination shape high-performance sprinting and athletic movement. Isometric training is one of the “original” forms of strength training, and in the modern day has become one of the most popular areas of discussion and training methodology. Although the practice has exploded, it often lacks an understanding of physiology of adaptation with various methods. In this episode, Dustin explores the evolving world of isometric training, including the origins of isometrics. We discuss differences between pushing and holding contractions, tendon and neural adaptations, and modern applications in performance, rehab, and longevity. The conversation also dives into eccentric quasi-isometrics (EQIs), motivation and measurement challenges, and how coaches can intelligently integrate isometrics alongside plyometrics and traditional strength work. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:11 – Strength Training Beginnings 5:38 – Evolution of Isometric Training 8:38 – Modern Applications of Isometrics 9:52 – Neural vs. Morphological Adaptations 15:45 – The Importance of Long Holds 19:42 – Combining Isometrics and Plyometrics 39:22 – Exploring Eccentric Quasi-Isometrics 47:10 – Periodization and Isometric Training 1:05:48 – Future Research Directions 1:13:00 – Closing Thoughts and Reflections Actionable Takeaways 5:38 Evolution of Isometric Training Overcoming isometrics originated as a way to target sticking points with high force. Early isometric systems emphasized position specific strength over movement. Modern usage has expanded beyond barbell sports into rehab and longevity. 8:38 Modern Applications of Isometrics Isometrics are now widely used to “own positions” across joint angles. Longer duration holds are frequently used for tissue health and rehab. Training intent has shifted from peak strength toward durability and resilience. 9:52 Neural vs. Morphological Adaptations Short range, position specific isometrics bias neural intent and coordination. Long muscle length isometrics bias hypertrophy and tendon adaptation. Choose isometric type based on whether the goal is performance transfer or tissue change. 15:45 The Importance of Long Holds Tendons require relatively high intensity to meaningfully adapt. Long holds help reveal side to side asymmetries and control deficits. Extended holds build tolerance and confidence in vulnerable joint positions. 19:42 Combining Isometrics and Plyometrics Pairing isometrics and plyometrics can produce modest additive benefits. Combining methods may reduce fatigue compared to doing each alone. The interaction may enhance effort quality rather than purely physiological output. 39:22 Exploring Eccentric Quasi Isometrics EQIs combine a maximal hold followed by forced eccentric lengthening. They accumulate large time under tension and eccentric impulse. EQIs are powerful but mentally taxing and difficult to sustain long term. 47:10 Periodization and Isometric Training Use longer, lower intensity holds earlier in the offseason. Progress toward shorter, higher intensity, position specific isometrics near competition. Post game isometrics can support recovery without additional joint stress. 1:05:48 Future Research Directions Measurement technology has driven the resurgence of isometrics. Push versus hold distinctions are becoming a key research focus. Future work aims to clarify muscle and tendon behavior during isometric intent. 1:13:00 Closing Thoughts and Reflections Consistency with foundational exercises drives long term progress. Isometrics are tools, not replacements for dynamic training. Coaches should match the method to the goal, not the trend. Quotes from Dustin Oranchuk “Tendons tend to need a certain threshold of intensity to get meaningful adaptations.” “The maximal amount of force you can push is almost always more than what you can hold.” “Isometrics let you own positions rather than just pass through them.” “Long holds are a great diagnostic tool for finding asymmetries.” “EQIs are effective, but they are very hard to push hard and regularly.” “Use the best tool for the job rather than trying to blend everything together.” “Consistency beats constantly reinventing your training approach.” “Isometrics compress joint motion so other systems can recover and adapt.” “Intent matters just as much as the muscle action itself.” “You do not need complexity to get strong adaptations over time.” About Dustin Oranchuk Dustin Oranchuk, PhD, is a sport scientist specializing in speed development, biomechanics, and force production in sprinting and jumping. He holds a doctorate in sport science and has worked extensively with elite athletes across track and field, team sports, and high-performance environments. Dustin is widely known for his research-informed yet practical approach to sprint mechanics, isometric training, and elastic performance, bridging laboratory insights with real-world coaching application. Through consulting, research, and education, he helps coaches and athletes better understand how force, stiffness, and coordination influence maximal speed and performance.

Today’s guest is Kevin Secours. Kevin is a veteran martial arts coach, author, and former security professional with decades of experience across Japanese Jiu-Jitsu, Karate, and Russian Systema. Holding five black belts (including an 8th-dan), Kevin has worked extensively in real-world contexts while also teaching meditation, solo training, and strength rituals. He is the author of Rituals of Strength and Unconstrained, and is known for blending martial tradition, modern training theory, psychology, and philosophical inquiry into human development and resilience The conditioning and tempering of the body in striking sports can draw interesting parallels to collisions needed in jumping, sprinting and landing activities. We can also draw many lessons and ideas from the exercise tradition that goes back centuries with martial arts practice. By understanding combat training disciplines, we can draw out universal application for general movement and performance. In this episode, we explore the deeper purpose of physical training through martial arts and sport performance. Kevin reflects on early experiences with body hardening, cold exposure, and Zen-influenced practice, examining where such methods build resilience and where they become self-destructive. Together, they reframe hardening as a way to develop alignment, force modulation, mindfulness, and restraint rather than mere toughness. Drawing parallels to sprinting, jumping, and strength training, we discuss collisions, long isometric holds, ritualized discomfort, and fatigue as tools for cultivating awareness, reducing excess tension, and supporting longevity. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Martial arts origins and body hardening 17:48 – Body tension, trauma, and reading the athlete 28:23 – Isometrics, Soviet methods, and slow strength 33:58 – Journaling, drawing, and learning through reflection 45:02 – Mindset, adaptability, and mental speed 56:46 – Representativeness, ritual, and resilience 1:04:26 – Simplify versus deconstruct in training 1:12:25 – Microdosing discomfort and daily resilience 1:17:24 – Comfort seeking and modern training challenges Actionable Takeaways Martial arts origins and body hardening Extreme methods can build toughness, but unchecked intensity shortens longevity. Training should serve health and preparedness, not destroy the body you are trying to protect. Exposure must be progressive and intentional, not reckless. Body tension, trauma, and reading the athlete Chronic tension often reflects psychological history, not just physical limitations. Coaches should first understand an athlete’s motive for training. Creating a safe and inclusive environment allows tension to unwind. Exhaustion can reveal new movement options and reduce overthinking. Isometrics, Soviet methods, and slow strength Long isometric holds build physical strength and mental resilience. Slow strength exposes weak links that fast movement can hide. Discomfort creates space for reflection and adaptability. Training methods were shaped by harsher living conditions and necessity. Journaling, drawing, and learning through reflection Writing and sketching reinforce learning more deeply than words alone. Stick figures and simple drawings improve memory and understanding. Documentation is a form of legacy and long term learning. Mindset, adaptability, and mental speed Adaptability in movement reflects adaptability in thinking. Exposure to opposing viewpoints builds cognitive flexibility. Speed is as much mental as it is physical. Ego and rigid beliefs limit learning and performance. Representativeness, ritual, and resilience Not all training must look like competition to have value. Ritual builds consistency and meaning in training. Resilience is a universal quality that transfers across contexts. Training should include experiences where the athlete loses and adapts. Simplify versus deconstruct in training Simplify first to preserve the integrity of the whole movement. Deconstruct only when specific limitations appear. Always return to full movement patterns after isolation. End sessions with success to reinforce confidence. Microdosing discomfort and daily resilience Small daily challenges build long term mental toughness. Discomfort activates the neural centers tied to willpower. Ritualized discomfort is more effective than occasional extremes. Resilience can be trained deliberately and safely. Comfort seeking and modern training challenges Humans naturally seek comfort when it is available. Modern environments require intentional exposure to challenge. Training should balance safety, stress, and adaptability. Long term growth comes from controlled adversity, not avoidance. Quotes from Kevin Secours “Motive matters more than method. The why has to be bigger than the how.” “Repetition does not make perfect. You can be perfectly bad at something.” “Every technique is like a snowflake. No two are the same.” “Resilience is the most universal commodity you have.” “The greatest relaxation comes from exhaustion.” “Training should not be trauma.” “If you quit midway, you are more likely to come back.” “We are comfort seekers.” About Kevin Secours Kevin Secours is a martial arts coach and author focused on practical skill development, resilience, and real-world application of movement and combat principles. Drawing from decades of training and coaching experience, his work bridges traditional martial arts, modern performance thinking, and personal development. Kevin is known for clear teaching, depth of insight, and an emphasis on adaptability, awareness, and lifelong practice.