Podcast appearances and mentions of chris korfist

Tony Holler is the track coach at Plainfield North High School. Tony retired from teaching chemistry after 38 years in the classroom and has 44 years of coaching experience (football, basketball, and track). Tony Holler is a member of Illinois Track & Field Hall of Fame and Co-director of Track Football Consortium along with Chris Korfist. Holler created the revolutionary "Feed the Cats" in 1999. Tony Holler is the son of 47-year high school and college basketball coach Don Holler. Tony is the father of four, including two successful coaches, Alec Holler (Edwardsville H.S.) and Quinn Holler (Andrew H.S.).  Tony Holler has diversified his “Feed the Cats'' message for all sports and the classroom. Tony has consulted with the New York Yankees who fed the cats in their 2022 spring training. He's also consulted with college lacrosse (Princeton, Johns Hopkins, Georgetown, Penn, Arizona State, and Northwestern). Princeton made the NCAA Final Four in 2022 for the first time in 18 years with “Feed the Tigers''.  Hundreds of high school football teams now use a FTC approach (also known as “Sprint-Based Football”). Eight sprint-based football teams won state championships last fall.  Tony Holler has presented his content in 29 different states. In addition, he's done multiple presentations in England, Ireland, and France. He speaks next September in Brazil. Tony also does presentations at football and lacrosse clinics. In the past two years, Tony has done several Feed the Cats Seminars which include nine hours of instruction over a 24-hour period. FTC Seminars are a one-man show.  Tony Holler's Feed the Cats DVD was the #1 best-seller for Championship Production for all sports in 2018. It has been the #1 best-seller from 2018 to 2022 in the track and field category. Holler's most recent content can be found at CoachTube, where he has, again, broken sales records.  Tony Holler was recently named as a “Prime Nine Speaker” for Glazier Football Clinics.  Instagram: @CoachTonyHoller Twitter: @pntrack YouTube: @CoachTonyHoller Website: FeedTheCats.com Timestamps: 00:00 Trailer and introduction 06:25 Athletic goals for older adults 11:43 Embracing microdosing and sprinting benefits 18:22 Teaching proper sprint mechanics 24:53 Reflecting on past speed potential 30:02 Efficient sprint training strategies 37:10 Lactate efficiency training 39:39 Breaking a record: Sprinting and suffering 44:51 Optimizing speed and agility 50:59 Variety and timing 58:13 Sprinters 01:04:26 Indoor speed drills in cold climates 01:05:26 Sunshine's role in dopamine boost Revero Clinic for treating chronic diseases: https://revero.com Join Revero Now to transform your health: https://revero.com/membership Join the Revero team (medical providers, etc): https://revero.com/jobs ‪#Revero #ReveroHealth #shawnbaker  #Carnivorediet #MeatHeals #AnimalBased #ZeroCarb #DietCoach  #FatAdapted #Carnivore #sugarfree Disclaimer: The content on this channel is not medical advice. Please consult your healthcare provider. ‪#revero #shawnbaker #Carnivorediet #MeatHeals #HealthCreation   #humanfood #AnimalBased #ZeroCarb #DietCoach  #FatAdapted #Carnivore #sugarfree  ‪

Chris Korfist and Dan Fichter are this week's guests. Between the two of them, they have decades of successful coaching in the world of track and athletic performance training. They have each had a substantial journey in their study of human performance, and have made a substantial impact on the field in the process. Many years ago, Chris and Dan were on the podcast talking about the “DB Hammer” system, and how it impacted aspects of their speed and power training, particularly the individualizing aspect of auto-regulation and “drop-offs”. For today's podcast, Chris and Dan get into details of their evolving approach to speed training, particularly on the level of complexes, and the methods they use to break limiting barriers of their athlete's full potential. Today's episode is brought to you by TeamBuildr's Gym Studio, and the Plyomat Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer head to: Lilateam.com The Plyomat is a functional, intuitive and affordable contact mat for jump and plyometric training and testing.  Check out the Plyomat at plyomat.net TeamBuildr is an online software for coaches and trainers.  Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software. View more podcast episodes at the podcast homepage. Main Points 9:03- Coaching's Transition to Information Abundance Era 12:48- Training Philosophies for Enhanced Coaching Performance 21:38- Neurological Tailored Training for Enhanced Performance 29:48- Fly Tens for Maximal Speed Development Training 32:12- Real-Time Feedback Enhancing Athlete Performance 37:21- Enhancing Performance Through Diverse Sensory Inputs 41:03- Enhancing Athletic Performance Through Neurological Challenges 48:51- Enhancing Athletic Performance Through Reflex Integration 53:47- Real-time Performance Monitoring for Athletes 1:02:30- Enhancing Coordination Through Water Bag Training 1:08:52- Competitive Station-Based Training for Athletic Performance Quotes (00:10:50) "People just accumulate knowledge, or not so much knowledge, but information. They read it once and they store it somewhere. But back in the day, you didn't. Things took time, and so you had time to actually work through things because you may only get one article a month or something like that, and that's all you're getting. And so go ahead, work through that and try things and experiment. But today you can just go download 20 podcasts, look at three Instagram posts, you know, YouTube, and think you're an expert all of a sudden. And there's been no time to. To let things stew, to let things grow inside your own head and to take your own look at things and create your own system." - Chris Korfist (00:13:17) "You need to understand this stuff from the inside out." – Dan Fichter (00:32:37) "And then when you see it, then you start to be able to feel it. And when you can feel it, then you can change it." – Dan Fichter (34:50) I think oscillating isometrics may be one of the most profound training techniques out there. I really do in terms of teaching what movement really is and how. – Dan Fichter (38:36) I kind of do the same thing with overspeed. Again, there's a fear factor there that you're going to go faster than you thought - Chris Korfist (53:47) You know, we were putting our 1080 numbers up on a. A projector so everyone could see. We put our. We tied our timer up to a projector. - Chris Korfist (01:06:25) "The first thing is how good of timing does this athlete have?" - Joel Smith (01:14:23) "Getting strong is easy. Now, getting him fast, that's a challenge." – Dan Fichter Show Notes: How to Get Fast: Vol 1 korfist.sellfy.store/p/ymrl/ About Dan Fichter Dan Fichter owns and operates WannaGetFast Power/Speed Training, a sports performance training business in Rochester, NY that offers training to elite athletes.

Today's podcast features track and speed coach, Chris Korfist.  Chris has been a high school coach in track and football for 3 decades with close to 100 All-State athletes.  He is currently the sprints coach at Homewood Flossmoor high school in Chicago, owns the "Slow Guy Speed School”, and has consulted with professional sports teams all over the world, including the NFL, MLB, NBA, and Rugby League.  Chris has been a favorite podcast guest on this show and is constantly evolving and innovating his methods. Sprinting is a simple, yet complex topic, and one that requires a continual analysis of mechanics, exercises and training models.  There are many ways to train athletes, and with this in mind, it's important to understand the “first principles” of any training system.  With many first principles taken from the brilliance of the “DB Hammer” training ideals, Chris has steadily evolved his training system, year over year, to the place where it is today. This past season, Homewood Flossmoor won the Illinois state track championship, and won the 4x100m and 4x200m dashes on their way to the title.  Chris's adjustments to his speed training models worked well, with some athletes chopping off a second or more off of their 200m times from the previous year. On the podcast today, Chris starts by talking about his mental training approach, and some unique mental training elements of this past year's team.  He then gets into the main changes he utilized this past training year, including reducing the speed endurance component of the work, and replacing it with some potent “AN2” bracket (30-40 second) specialized training for the sprints.  Chris also goes into how he would specialize the exercises for sprinters of different archetypes (stompers vs. slicers) and much more. Today's episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 2:40 – How the state track meet went for Chris's team this year, including a 41.03s 4x100m time and a state championship 7:08 – Updates on mental strategies for racing, and building mental highlight tapes for athletes prior to meets 20:49 – Some main changes that Chris made this year in his programming that proved successful in the team's state championship performance 30:12 – Using the 1080 sprint for slow-speed iso-kinetic hamstring work to improve the injury resilience factor of the muscle group 33:53 – The specificity of the “AN2” (30-40 second) bracket of work for the special exercises that Chris's athletes were performing 41:15 – “Stompers” vs. “Slicers” and how to train the weakness of each athlete 47:10 – Water bag training and the role of the trunk/core and arms in sprinting 49:33 – Hip flexor training and strength in speed development, and usage of the hip swing exercise 54:19 – How to use primetimes and flexed leg bounds in speed development 1:01:04 – Training frequency throughout the year, and how this was a lower frequency year for Chris's athletes 1:06:49 – Final thoughts on working strengths vs. weaknesses, and when to stop trying to bring up weaknesses in a training year Chris Korfist Quotes “(The highlight/motivational videos for the kids) It's just this constant feedback that you are all of that” “This year, instead of goals, I had them focus on telling their story” “Our self-talk this year became a story: This is where I came from, this is what I did, this is where I'm going; Tying in history and tying in stories to your self talk is really powerful, because as humans we all want a story”

Coach Korfist is a high school track and football coach. He has coached high school sports for over thirty years. He has spent his career helping athletes become their best with more than 80 all state athletes. He has spent his life studying strength and conditioning, exploring the ins and outs of speed and getting that to translate to the field. He is the co-owner of the track football consortium and co-founder of reflexive performance reset. He has his own facility Slow Guy Speed School where his clientele ranges from middle school to world champions. Through his work he has consulted with professional sports teams ranging from the nfl, mlb, nba, and rugby league. Always improving and gaining results.https://slowguyspeedschool.com/https://trackfootballconsortium.com/https://www.reflexiveperformance.com/https://youtube.com/@platesandpancakes4593https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=https://voodoo4ranch.com/To possibly be a guest or support the show email Voodoo4ranch@gmail.comhttps://www.paypal.com/paypalme/voodoo4ranch

Today's episode features Tony Holler.  Tony is the track coach at Plainfield North High School with 39 years of coaching experience in football, basketball, and track.  He is the originator of the “Feed the Cats” training system that has not only found immense popularity in the track and field world, but the team sport coaching world as well.  Tony is the co-director of the Track Football Consortium along with Chris Korfist, and has been a two-time prior guest on the podcast.  Tony's ideas of a speed-based culture, and rank-record-publish are making large waves in the coaching world. It's been said that “The road to hell is paved with good intentions”.  In the coaching world, the desire to be “well-prepared” for one's sport can easily lead to an excessive amount of conditioning and overall training volume done too early in the season, creating ground for injuries to happen.  It's extremely easy to just “do more”.  It takes wisdom and management of one's coaching validation to start the journey of doing less. On today's show, Tony goes in detail on his evolution in his “Feed the Cats” coaching system, from the pre-2008 period where he had no electronic timing, to some of the worst workouts he had his athletes do before that critical year-2000 split where he removed things like tempo sprinting (the t-word) from his programming, and centered his program around being the best part of an athlete's day.  We'll get into how Feed the Cats is working into team sport training and “conditioning”, and then go in detail on Tony's speed-training culture built on love, joy, and recognition.  Tony will speak on the “art of surrender” in goal setting, his X-factor workouts, and much more in this conversation of almost 2 hours.  When you are speaking to someone like Tony, the two hours flies by, and you have a spring in your coaching step afterwards. Today's episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com View more podcast episodes at the podcast homepage. Timestamps and Main Points: 3:49 – The “worst” workout that Tony administered to his sprinters before the year 2000 when “Feed the Cats” started, and Tony's thoughts on those kids who “survived” that type of training 11:38 – Thoughts on the “Feed the Cats” system as a “base” system for a college sprint program that will likely have more volume and intensive training means 18:49 – Psychological elements of Tony's program, and the counter-intuitive elements of “not training” for things like back-to-back races at the state championship meet 24:49 – What Tony did for “feed the cats” iterations before his first timing system in 2008, and what the original “feed the cats” workouts were from 2000-2007 31:41 – The idea of being more “sensitized for speed endurance” through an off-season based on feed the cats 35:50 – Joy and love as a foundational force of speed training in the “feed the cats” system 39:36 – Some other elements of Tony's early “feed the cats” days compared to now, and what he has cut out of the program 48:27 – How to use wrist bands with 20-24mph engravings to reinforce team culture and motivation 57:00 – Tony's experience of moving FTC into a team sport space, and stories from team sport coaches 1:06:50 – Thoughts on using sport itself as conditioning and essentialism in sport training and conditioning 1:23:05 – Transcending older programs, thought processes in programming, and surrendering to the results 1:31:36 – The present-mindedness of training, and what it means to train like a child 1:36:11 – If Tony's arm was twisted, would he put in one of the following: A 20' meeting prior to practice, 6-8x200m tempo, or weightlifting, in his FTC practice 1:40:15 – Some nuts and bolts to Tony's X-facto...

Coaches recap Chris' time at the Revolutions in Speed Clinic with Cal Dietz, Dan Fichter, and Chris Korfist.Listen Anywhere https://rss.com/podcasts/victoryoverselfradio/Watch Anywhere https://www.youtube.com/channel/UCLqZYRto0xItukBDCEv7xJA

Today's episode welcomes back coaches Cal Dietz, Dan Fichter and Chris Korfist in a truly epic multi-guest podcast.  The amount of coaching and learning experienced between Cal, Dan and Chris is staggering, and they have been influencing the training practices of other coaches since the early 2000's. Speed training is always a fun topic, with a lot of resonance to many coaches, because it is the intersection of strength and function.  Training speed requires an understanding of both force and biomechanics.  It requires knowing ideas on both cueing, and athlete psychology.  Since acquiring better maximal velocity is hard, it forces us to level up on multiple levels of our coaching, and that process of improvement can filter out into other aspects of performance and injury prevention. On the show today, fresh off of their recent speed training clinic collaboration, Cal, Dan, Chris and I talk about a variety of topics on speed and athletic performance, including “muscular vs. elastic” athletes, the importance of strong feet (and toes), reflexive plyometric and speed training, as well as the best weight room exercises and alignments that have a higher transfer point to actual sport running.  This was a really enjoyable podcast to put together. Today's episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com View more podcast episodes at the podcast homepage. Timestamps and Main Points: 2:50 – Who wins the quality sleep award between Cal, Dan and Chris 5:45 – Looking back on elastic vs. muscular athletes in light of the DB Hammer era, relative to now where we are talking more about wide and narrow ISA athletes 15:42 – Thoughts on athletes who do better to train with weights above 80% of their lifting max, and then athletes who do better with less, and how to train these athletes year-round 19:12 – Dan's take on altitude drops, and how much athletes can progress into drops, or be more responsive to it than others 22:25 – The reflexive nature of things like dropping, falling and “plyo-soidal” oriented over-speed training 33:00 – Some different strategies Chris sees in sprinting on the 1080 with elastic vs. muscular athletes in mind 40:21 – Foot and toe strength, athlete function, and the role of the nervous system 50:05 – Thoughts on foot positions in light of weight-room work, and its link to sport speed 54:38 – How stronger athletes can manage a wider step width in a sprint start, vs. weaker athletes 1:03:58 – How athletes work off of coach's mirroring of a movement 1:07:55 – Cal, Dan and Chris's favorite single leg training movements for speed and athletic movement, particularly the “Yuri” hip flexor training movement 1:18:10 – Moving past “barbell hip thrusts” in training into standing or 45 degree hyper type versions “I think the elastic component boils down to altitude drops” Fichter “Everyone is going to deal with that collision in a different way, sometimes it is going to have to do with tendon length, or isometric strength” Korfist “Isometrics correlated a lot closer to increasing power, after an isometric block with my throwers, than it did my sprinters” Dietz “The throwers produced a lot more force above 60%, the runners produced a lot more force below 60%” “I can give you examples where something works for my athletes, and then 16 weeks later, it might make them worse, and that's the art of coaching” “Is the hormonal/global response (from lifting heavy weights) going to outweigh the negatives?” Korfist “We've trained a lot of people without jumping at all, just landings” Fichter “I tested a kid with some reflexes that were off, and as soon as we implemented some overspeed work with the 1080,

Today's episode brings back Alex Effer.  Alex is the owner of Resilient Training, and has extensive experience in strength & conditioning, exercise physiology and the biomechanical function of the body.  He also runs educational mentorships teaching biomechanics to therapists, trainers and coaches.  Alex was recently on the show talking about the mechanics of the early to late stance spectrum and it's implications for performance training. Something that has been dramatically under-studied in running, jumping, cutting and locomotion in general is the role of the upper body.  Since the arms don't directly “put force into the ground” and the world of sports performance and running is mostly concerned with vertical force concepts; the role of the arms gets relatively little attention in movement. This is unfortunate for a few reasons.  One is that sport movement has strong horizontal and rotational components that demand an understanding of how the upper body matches and assists with the forces that are “coming up from below”.  Two is that the joints of the upper body tend to have a lot in common with the alignment and actions of corresponding joints in the lower body.  When we understand how the upper body aligns and operates, we can optimize our training for it in the gym, as well as better understand cueing and motor learning constraints in dynamic motion. Today's topics progress in a trend of “expansion to compression”, starting with a chat on the expansive effect of aerobic training (as well as the trendy thera-gun) and Alex's favorite restorative and re-positioning aerobic methods.  We then get into rotational dynamics in squatting, focusing on the actions of the lower leg, and finish the chat with a comprehensive discussion on the role of the upper body in sprinting, how to train propulsive IR for the upper body in the gym, as well as touching on improving hip extension quality for athletic power. Today's episode is brought to you by SimpliFaster and Lost Empire Herbs. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com View more podcast episodes at the podcast homepage. Timestamps and Main Points: 5:00 – Why Alex thinks that the Theragun is actually a useful tool in the scope of training 15:00 – Thoughts on the use of aerobic training, and blood flow as an “inside out” expansive stimulus to the muscle and the body in general 22:30 – The importance of tibial internal rotation, and how it fits in with the ability to squat and bend the knee 33:30 – How to restore tibial internal rotation for improved squatting and knee mechanics 38:15 – Talking about Chris Korfist's “rocker squats”, and viability in regards to specifically improving tibial internal rotation 44:00 – Isometrics and work done at shallower knee angles for knee health in respect to the vastus lateralis and vastus medialis muscles 51:00 – The importance of hip and shoulder internal rotation in sprinting, and the role of the upper body in helping the lower body to get off the ground more quickly. 1:07:30 – Narrow vs. Wide infra-sternal angle athletes in regards to upper body dynamics , and general biomechanics in sprinting 1:13:00 – Alex's take on hip extension in sprinting and how to improve it 1:22:00 – The role of hill sprinting in improving hip extension, as well as the benefits of walking down the hill in terms of priming the body to leverage the glutes better on the way back up 1:24:00 – Why Alex likes hip thrusts with the feet elevated, relative to hip height 1:28:00 – Some key exercises to improve shoulder internal rotation for sprinting “The vibration aspect of the Theragun I really like; if you slow the landing of running or sprinting, you will see a vibration or wave-like effect of the muscle upon impact” “Whatever my upper back or torso is going to do; I am going to ha...

This episode is a recording of the LTAD Chat on Speed Development, hosted by Joe Eisenmann with guests Tony Holler and John Garrish. Tony Holler is the track coach at Plainfield North High School outside of Chicago, Illinois. Tony retired from teaching chemistry after 38 years in the classroom and has 40 years of coaching experience in American Football, Basketball and Track & Field. Tony is member of Illinois Track & Field Hall of Fame and Co-director of Track Football Consortium along with Chris Korfist. Tony created the revolutionary "Feed the cats" in 19999 and plans to publish his first book in 2022. John Garrish is the Director of Athletic Development & Performance at North Broward Prep School in Florida, and also serves as the Director of Athletic Performance for the Florida Rugby Union 7s. He holds a Bachelor of Arts in Psychology from Wagner College, where he participated in Track & Field, and a Masters in Kinesiology & Exercise Science from the University of North Texas where he was also an intern with the Strength & Conditioning Program. In this chat they cover: The phases of speed. Testing and evaluation of speed. Teaching and coaching the biomechanics of acceleration and maximal velocity sprinting. The role of strength training and plyometrics in speed development. Programming for speed development. Get your discounted early bird ticket to LTAD Network Conference here! The 2022 Conference runs from 9-10th July at Hartpury University with a selection of world class speakers! Don't miss out! Get more details and secure your place here! To learn more about the LTAD Network check out www.ltadnetwork.com or follow on Instagram: @ltadnetwork or Facebook: https://www.facebook.com/ltadnetwork . You can keep up to date with Athletic Evolution via our www.athleticevolution.co.uk , Instagram: @athleticevouk and Twitter: @athleticevouk .

In this episode we chat with Chris Korfist owner of Slow Guy Speed School in Chicago Illinois.  Chris is a successful track and field coach at Homewood-Flossmoor High school and he runs the Slow Guy Speed school in his basement and on his street.  Chris has state finalist in 100 and 200m dashes and relays each year.  Korfist was the 2nd person in America with a 1080 Sprint. Korfist also trains NFL running back David Montgomery along with 4 other NFL players.  He is part owner of the Track Football Consortium and RPR.  We talk all things speed in this episode . Enjoy

Dan Fichter and Chris Korfist join us during their weekend visit to speak at the University of Texas Athletic Performance Clinic. Both Dan and Chris come from a background of traditional weight lifting while playing football at the Collegiate level. When it came to athletic performance, they both knew there had to be more than […]

On episode 35 I sat down with Chris Korfist, Co founder of track football consortium and RPR. Chris is well known for speed training and sprints and that's exactly what a good portion of todays conversation centers around. We begin the conversation by discussing how Coach Korfist can best identify drivers in his athletes and how he utilizes that to examine and justify the implementation of training. Chris first discusses how he can utilize RPR to help inform him about movement competencies and potential compensatory patterns. We also discuss how video analysis can help to inform about the drivers and movement preferences of athletes. Coach Korfist discusses some of the more common movement flaws that he encounters with athletes and the negative ramifications for less than optimal movement choices. Coach korfist shares that many times he encounters runners that are pushers or quad dominant. He shares how stiff legged runs or prime times are a good option to teach athletes how to properly utilize their hamstrings and find proper foot placement. We also discuss the proper posture for stiff legged runs and why we may encounter athletes with excessive lean. Coach Korfist shares programming considerations based on profile are they muscle bound or are they more elastic in nature. If athletes are more muscle bound one of the things that stands out immediately is that they will need training that helps provide stiffness in order to get the system primed and ready to go. Indicators such as vertical jump, ankle rocker capabilities or ankle rocker hops help to inform programming needs for elastic athletes. We turn our conversation to weight room practices and discuss the best manner to progress athletes to keep speed the primary consideration. Coach Korfist shares some of his general strength methods and his rationale with Triphasic. He also shares how to keep athletes reflexive and springy when training strength movements. Coach Korfist shares a good point that athletic movement do not fit the generally profile of powerlifting or oly lifting. Greasing the groove is to the detriment of athletic development for those that wish to move in an athletic and dynamic manner. We turn our attention to the 1080 and coach Korfist shares how he starts his athletes on overspeed training. He discusses some of his rationale for starting athletes on overspeed early, it helps examine how they respond to moving fast, is there fear? Can they turn over properly. Coach Korfist also likes to use mini hurdles to encourage certain turn over patterns. Coach Korfist utilizes a variety of methods depending on the desired adaptation. Coach Korfist discusses how he utilizes the power of competition and has a leader board to help gamify and push athletes when doing resisted sprints. We also discuss some of the possible benefits of utilizing the 1080 for agilities as well as sporting practices. We end the conversation by discussing the ideas behind his article Too many notes that coach Korfist published a while back on Simplifaster. This article stood out in stark contrast to how I typically view Coach Korfist. I see coach Korfist as being an experimenter as well as a trainer that is able to provide individualized training means. Coach Korfist is all of the things mentioned earlier, however, he also likes to keep it simple and realizes like his article states" sometimes its what you don't play. We discuss the absolute stacked line up for TFC 2021 as well as the new RPR courses that are being offered both virtually and in person. Make sure to check out the links for TFC 2021, RPR, and Coach Korfist social media accounts. TFC 2021 https://trackfootballconsortium.com/ RPR Website https://www.reflexiveperformance.com/ Korfist Twitter

This episode's guest sees the return of Chris Korfist from slowguyspeedschool.com On this episode Chris and I discuss: What's new with Chris Chris shares we us his current thoughts on hamstring training and rehabilitation  I ask Chris how he navigated COVID-19 as a teacher We discuss training methods to dampen neural inhibition I ask Chris for his thoughts on using light and color to improve sport performance I ask Chris for his thoughts on warm ups Chris tells us about some of the new educational courses offered by RPR I ask Chris about training the feet I ask Chris about coaching pedagogy  I ask Chris about his experience with England rugby and AUT in New Zealand This was a great discussion with Chris and I hope you guys really enjoy it. Stay Strong, RB   Show Notes: Website - slowguyspeedschool.com Website - reflexiveperformance.com Facebook - Chris Korfist Facebook - Reflexive Performance Reset Twitter - @RPR_system Instagram - korfist1 Instagram - rpr_system   Podcast's Mentioned: The Professional Athlete Podcast with Ken Gunter - 33. Chris Korfist - Speed Expert, RPR Co-Founder, Author Episode 215: Chris Korfist, Cal Dietz, and JL Holdsworth - Reflexive Performance Reset (RPR)   Books Mentioned: The British Are Coming: The War for America, Lexington to Princeton, 1775-1777 (The Revolution Trilogy, 1) Vicksburg: Grant's Campaign That Broke the Confederacy People and Resources Mentioned: Bum Phillips Ken Clark John Cronin Dan Fichter Shawn Sherman Dan Pfaff Stu McMillan Mike Boyle Charles Poliquin The Gait Guys Shawn Allen Bo Jackson Eric Dickerson David Montgomery Mariana G. Figueiro Deborah Zelinsky Louie Simmons James Fitzgerald Postural Restoration Institute  Joe Newton (coach) Stan Reddle Jon Clarke Micheál Cahill Eric Helms Bret Contreras Ulysses S. Grant Abraham Lincoln

World class sprint coach, Chris Korfist, walks you through his RPR (Reflexive Performance Reset) method for running injury prevention. A breath and body work system that is self applied, meaning athletes can do this on their own during both practice and competition. The best thing about the RPR system is that results can be felt immediately. --- Send in a voice message: https://anchor.fm/ontrackandfield/message

Hosts Zack Pearson and Aaron Leming talk to David Montgomery's speed coach Chris Korfist to get the latest on how the running back is getting better this offseason. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Hello friends, welcome to the show! Today I talk with Coach Tony Holler. Tony is a retired chemistry teacher and current track and field coach at Plainfield North H.S. in Illinois. Tony is also founder of Feed The Cats and started Track Football Consortium with Chris Korfist. In this episode, the big take away is Tony talks about how he wants coaches, and teachers, to model behavior for their athletes and students. Modeling is a better way to connect, especially in an industry with emotional relationships like sports. Check out Coach Holler's blog, courses, and other content below!Tony Holler InfoBlogRoll Tide: The New ModelCoach Tube CoursesVirtual Speed and Power ConferenceSupport the show (https://paypal.me/BoldBasePerformance)

Our guest today is Dan Fichter, owner and operator of WannaGetFast, a sports performance facility in Rochester, New York.  He is one of the leading experts in applying clinical neurology into athletic rehabilitation and sport performance applications.  Dan has been mentored by a variety of elite coaches, therapists, and neurologists, and has trained numerous professional athletes and Olympians across a variety of sports.  He has been a multi-time guest on the podcast, with one of the most popular episodes of all-time being a joint discussion with Chris Korfist on “DB Hammer” training methods (an old-school classic). It’s somewhat of a “woke” term to mention the nervous system in training, as Matt Cooper said on a recent podcast.  Although it is easy to pay homage to the nervous system as the ultimate controller of training results, it is much more complicated to actually observe and specifically train the CNS.  This is where people like Dan Fichter are awesome resources in regards to being able to take the complex inter-disciplinary work on the subject, and tie it into simple methods we can use in our own practices. On today’s show, Dan runs through a wide swath of nervous system training topics, centering on isometrics, as well as their role in light of long term athletic development, crawling and the nervous system, infinity walks, as well as his keys to a good warmup from a neurological perspective.  There was a huge amount of practical training gold in this episode. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Timestamps and Main Points 7:00 The top 3 things Dan learned from Jay Schroeder that have stuck with him over his years as a coach, particularly that of isometric exercise and intention 13:30 How isometrics specifically help create a condition for the body to solve a functional problem 20:30 How Dan’s exercise distributions have been altered over time (isometrics, bodyweight and traditional lifts) 27:00 Where Dan fits on the “5 minute hold” to shorter isometric hold spectrum 31:30 Questions on, “are isometrics alone enough to help an athlete overcome their injuries” 34:45 Crawling and links to neurology, as well as why it’s important to crawl in an extended posture position and the head up 39:45 How sensory stimulation precedes motor output in athletes, and the importance of stimulating athletes on a sensory level 47:00 The power of infinity walks in empowering an athlete on a neurological and sensory perspective, and how this can tie into, and be complexed with, other athletic skills 54:45 Things that Dan finds essential in the warmup process for his athletes 56:25 The electrical ramifications of tapping the heel in an athletic movement “As Jay says, “everybody is fast, and everybody is strong, they just can’t display it”” “Every step you take, the body finds the easiest and safest path, to complete the task” “When it comes to neurology, you have to hit it perfect, and when you hit it perfect, magic things happen” “Jay used to say this all the time “water will find the crack”” “One of my most favorite things I’ve learned from Jay’s was “quick style” exercises; my favorite exercise is a towel curl press, where they curl (the towel) up, they press it over their head, they pull it down, and then they extend their triceps, so there is everything about upper body movement in one exercise, and as Jay says, it’s recovering you while its training you” “When you get into studying the brain, it’s a flexion/extension synergy” “When you trace a complex movement, your cerebellum lights up like it’s nobody’s business” “For a 10 year old, I have them hold isometrics as long as they can… the younger you are the longer we’ll hold it.  The older you are,

Chris Korfist shares his coolest story, the story most fundamental leading him to now, the story he's most proud of, and his 3 action steps to get better on this episode of TSP. The stories that made the cut from all his experiences from coaching high school track, to consulting all over the world, to all his business ventures, the lessons learned and shared are incredible. Empowering you to take control of your story! Here's what was mentioned in the show: Twitter @Korfist @TFConsortium Trackfootballconsortium.com Slowguyspeedschool.com Reflexiveperformancereset.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today’s podcast features speed and strength coach Brandon Byrd.  Brandon Byrd is the owner of Byrd’s Sports Performance in Orefield, Pennsylvania.  Brandon is an alumni of the University of Pittsburgh and has learned from elite coaches such as Louie Simmons, Charlie Francis, Buddy Morris and others. Brandon’s unique blend of rotating training stimuli, and his competitive, PR driven environment has elicited noteworthy speed, power and strength gains in his athletes. If you follow Brandon on social media, you’ll see the regular occurrence of sprint and jump records from his athletes.  Brandon has some of the highest-output training out there in his ability to cultivate speed and strength. I always enjoy digging into the training of elite coaches, into the nuts and bolts that drives their systems.  Some of the running themes on this show have been ideas such as the rotation of big training stimuli from week to week (such as in EP 190 with Grant Fowler), the power of resisted sprinting (EP 12 and 63 with JB Morin and Cameron Josse), overspeed sprinting (EP 51 with Chris Korfist), and then the power of competition and PR’s (EP 135 with Tony Holler). This episode with coach Brandon Byrd truly brings all of those elements together in a way that gets some of the best training results you’ll find.  On today’s podcast, Brandon goes into the core of his system, and how he rotates his sprint efforts based on the needs of the athlete, to get the most out of their system.  He also goes into his background with Westside Barbell, and the elements he learned from Louie Simmons that go into his training, as well as strength pre-requisites he carries for his athletes to optimize their readiness for the strength and speed program. (Note that when Brandon is talking about fly 10’s he is talking yards, not meters) Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage Timestamps and Main Points 5:00 Brandon’s main influences in athletic performance and speed training 11:30 How principles of West-side Barbell training show up in Brandon’s sprint training system 22:45 How Brandon rotates uphill and downhill sprinting to blast personal bests in speed 29:30 How Brandon uses wickets in context of his speed and sprint training 39:30 Concepts in using resisted sprinting, as well as jump training in Brandon’s program 45:20 More specifics on how Brandon rotates and progresses his speed and sprint training throughout the training year, and also how he modulates this for stride length, vs. stride frequency style athletes 58:50 What Brandon’s weekly sprint setup looks like for athletes 1:07.20 The power of “PR”s in Brandon’s system and how that feeds into his entire training session “Once you can control 90% of the force-velocity curve, you can create great athletes” “I don’t think the FMS is a great thing, because when you are sitting statically and not under high forces or high loads, everyone is going to look great, but once you are high speeds in sprinting, or high loads in lifting, you are going to see some weaknesses” “I believe your technique in sprinting is determined by your weaknesses… once you fix their weaknesses, then it is easier to fix technique” “Glute, hamstring, and opposite QL, those must fire explosively and fast, and they all must be strong… when I start an athlete, the first thing I do test is that QL” “In my gym, if you can’t do so much in a 45 degree hyperextension, I can’t put a bar on your back” “The body is scared to go faster… it hates change, so you have to force change by changing modalities… regular sprinting can’t do all those things (in context of using uphill, downhill and resisted sprinting to help break barriers)” “65-75% of the kids I get are heel strikers; they have to run fo...

Chris Korfist is an internationally recognized speed expert. One of the most decorated high school track coaches in the country, Chris has helped develop more than 80 all state athletes and his methods and approach have been so revolutionary he has consulted with professional sports teams in the NFL, MLB, NBA and internationally in the Rugby League. Chris co-owns the Track Football Consortium, is a co-founder of Reflexive Performance Reset, is the co-author of The Triphasic Speed Training Manual and has helped educate the broader training community with countless articles regarding his innovative and successful approach.    In today's show we learn how Chris became obsessed with understanding how to improve speed. Why he received physical threats for throwing out his squat rack. Explains why sprinting is the most neurologically demanding exercise humans can perform. Shares his theories on why cheetahs are faster than Greyhounds, the time he saw an unknown Pearl Jam band at NIU, and a possible explanation for why Bo Jackson could throw a baseball through a house. Chris explains his approach to staying innovative and the importance of a “yeah, and…” philosophy. He introduces listeners to the importance of training the Spring Ankle Complex and the benefit of Reflexive Performance Reset (RPR) to create resilience and improve performance.    Mentioned in the Show:  Follow Chris:  Websites:  RPR - https://www.reflexiveperformance.com/ Slow Guy Speed School - https://slowguyspeedschool.com/ Track Football Consortium - http://trackfootballconsortium.com/ Twitter: @TFConsortium Email: korfist1@comcast.net   Follow The Professional Athlete Podcast with Ken Gunter:  Instagram: @the_professionalathlete Website: https://www.kengunter.com/ YouTube: Ken Gunter https://www.youtube.com/channel/UCRhgjkoSiJXAbS_MIasvvzQ/ Facebook: https://www.facebook.com/kengunterpodcast Produced By: Justin Gunter, Ken Gunter Music By: Justin Gunter, Ken Gunter

Today’s episode features speed coach and human performance expert, Chris Korfist.  Chris is a multi-time guest on the podcast and is back for a solo-interview show where he gets into his recent developments in speed training, as well as a great conversation about mind-body concepts and their relationship to sport, and even life itself. Chris Korfist has been a high school coach in track and football for almost 30 years, with more than 80 All-State athletes.  He owns the “Slow Guy Speed School” that helps develop athletes ranging from World Champion to middle school. He has consulted with professional sports teams all over the world, including the NFL, MLB, NBA, and Rugby League, and is an advisor for Auckland University of Technology’s SPRINZ.  Chris also co-owns the Track Football Consortium, and co-founded Reflexive Performance Reset. It is always good to sit down and just have a great sprinting/speed conversation, as in so many ways, speed is a universal concept to us as human beings, regardless of our exact sport or movement practice.  Sprinting represents the highest coordination demand output that the human body can do, and improvements in maximal sprint velocity are some of the hardest earned in training, but also some of the most rewarding.  Chris has been on several of my podcasts in the last few years, but we haven’t had a true “speed training” talk since our first episode together around 4 years ago. In addition to some great novel concepts on speed training covered on this show (such as asymmetrical sprint training and shin-drop methods), Chris also gets into a topic that may be more powerful and relevant for many athletes than particular speed training methods (although we want to do them all well), which is the power of the mind to impact posture, power outputs, sport skill, and attitudes of the opposing team.  If you get all of the speed training right, but get posture and confidence wrong, one’s highest potential will never be reached. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Timestamps and Main Points 13:35 Updates and new ideas in Chris’s sprint program the last several years 26:05 Foot training, and how subtle variability can make a big impact on exercise outputs and effects 32:05 Using resisted sprint training to help technical elements, such as shin drop 40:25 Why Chris changed over from straight-leg bounding/primetimes into preferring flexed-leg bounding/flexed-leg primetimes 43:45 Mind-Body Training: The story behind saying “I am the Greatest!” before doing a sprint or jump, etc. and improving performance substantially 55:05 Mirroring in athletic performance Podcast Transcripts Email Download New Tab Chris Korfist: Or even change what your, your, you know, change your toe position and do the line hop, or like you had on Instagram yesterday, where you had your toe checked up and you're doing single leg squats and you're, and you re reformat, or what you wanted the foot to look like while you're pressing up. And that that's, that's a completely different exercise. And people forget that, that the slightest variations in your limbs completely changed what the exercises, whether it's foot position, hand, position, all that different stuff, completely changes exercises. Cause you're changing s lack distances, you're changing recruitment patterns are changing fascial patterns and all that, but I'm sitting there and I'm at whether I'm in Anaheim, California, or Las Vegas or wherever. And there's 80 volleyball games going on at once. And he plays every couple hours. So I'm walking around and I'm just watching all these kids with this...

Chris Korfist is the owner of Slow Guy Speed School and co founder of RPR.

Hello friends, welcome to the show! I am honored to announce our guest today is the legenerday Chris Korfist. We were introduced to Chris from Tony Holler, as they are both co-owners of Track Football Consortium, the leading football and track seminar clinic in the country. Chris has been getting athletes faster for the last 25 years. His website, Slow Guy Speed School, offers video assessment for individuals or teams as well as online workouts. Chris Korfist is an international speed genius who works with athletes of all levels, from middle school newbies to NFL and NCAA programs. Chris is the Co-Owner of Reflexive Performance Reset which is a process that gets an athlete's nervous system ready to perform at a peak state through various wake up drills. I highly recommend any athlete or coach invest in RPR to optimize your performance.Chris KorfistTwitter: @KorfistTFC Website: http://trackfootballconsortium.com/RPR Website: https://www.reflexiveperformance.com/clinicsSlow Guy Speed School Website: https://slowguyspeedschool.com/

This episodes sees the return of Chris Korfist and Cal Dietz.The guys were previously on the episode 215 along with JL Holdsworth to discuss RPR. Unlike most facilities who are staffed by young coaches who rely on their recent playing career and “cool” factor, Slow Guy Speed School is staffed by Chris Korfist, a “sprint guru” with an international following. With over 55 all-state sprinters and countless other high school all-state athletes, and over 20 years experience, he knows what is appropriate for the athlete in the room and not so concerned about what the pros are doing or someone else journey to where they got. In fact, the methods have been so effective, Chris has consulted NFL teams, Big 10 Universities, Olympic team and U.S. Special Forces. Cal Dietz has been an Olympic Sport Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 400+ All-American honors, Teams that have won 33 Big Ten/WCHA championships teams and 10 NCAA Team Champions. He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing. On this episode guys and I discuss: I ask the guys what kind of response they have gotten from individuals who have taken and implemented RPR into their training system Where does RPR fit into the guys program design I ask the guys have they any data on the efficacy of RPR and performance measures  Why non contact injuries are prevalent in many sports We discuss foot training  Cal shares with us some thoughts on individualizing periodization schemes  We discuss false assumptions and misconceptions about Triphasic training   This was an outstanding episode and I hope you all enjoy it as much as we did! Stay Strong, RB   Show Notes: Website - www.reflexiveperformance.com Online course - RPR - Level 1 Chris Korfist: Website - slowguyspeedschool.com Facebook - Chris Korfist Twitter - @korfist Instagram - korfist1 YouTube - korfist Cal Dietz: Website - triphasictraining.com Facebook - Cal Dietz Twitter - @Caldietz Instagram - cal.dietz YouTube - Calvin Dietz   Books Mentioned: Human Locomotion: The Conservative Management of Gait Related DisordersHymns of the Republic: The Story of the Final Year of the American Civil War Make it Stick   People and Resources Mentioned:Reflexive Performance Reset Level 1 online JL Holdsworth Dave Tate Gait Guys Thomas MichaudMike Boyle Strength and ConditioningBodybyBoyleonline.comPhillip Beach Anna HartmanEXOSShawn Allen Frans BoschJohn Pryor Tom Tombleson Allen Robinson Nick Winkelman Keir Wenham-Flatt Daniel KahnemanJack Kruse Edward BernaysMladen Jovanović Al VermeilIsaac Newton Dan Fichter  Westside BarbellCharlie FrancisFunctional Movement SystemsGray Cook Shawn MyszkaMark UyeyamaVern GambettaTrack Football Consortium Tony Holler Mike T NelsonCarrick Institute  Bill Hartman Jim Kwik   Show Sponsors: Ultimate Performance Online MentorshipTo get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com ALTIS ALTIS 360ALTIS Education   Ultimate Athlete Concepts Ultimate Athlete Concepts is a multi faceted company, providing the most sophisticated scientific material in sport science. UAC is the worlds leading resource for translated sport preparation educational material.    National Sports Performance Association Certified Program Design Specialist Certified Speed and Agility CoachCerfitied Weightlifting Performance Coach Certified Sports Nutrition Coach   Athletes AccelerationComplete Warm UpComplete Speed Training Complete Speed GamesComplete Jumps TrainingComplete Olympic Lifting Complete Youth TrainingComplete Guide to Training the Female Athlete Complete Core Complete Sports Conditioning Complete Sports Nutrition Complete Program Design Sports Camp Empire   Patreon Help support the podcast by becoming a Patreon to the show here - Patreon 

Note: Explicit content in this episode. Tony Holler (@pntrack) is the head track coach at Plainfield North High School in the Chicago area. Tony Holler has coached track for 38 years, football for 28, and basketball for 15. In June of 2019, Tony retired after his 38th year of teaching (Chemistry). He remains as the head track coach. Holler’s teams have won three state championships. In 2018, his Plainfield North team swept the sprints in Illinois, winning the 100m, 200m, 4x1, and 4x2, setting new state records in the 100m and 4x1. In 2019, Plainfield North again featured the state champion in both the 100 and 200. Tony Holler and Chris Korfist own the Track Football Consortium, providing education for coaches twice a year (December and June). TFC will expand in 2020 to Dallas (Jan 25-26) and St. Louis (Feb 7-8). Tony Holler is the originator of “Feed the Cats” and speaks at clinics and seminars from coast to coast. In September of 2019, Holler did a five workshop “Feed the Cats Tour” in England and Ireland, hosted by Jonas Dodoo. Tony Holler produced a track and field video for Championship Productions in 2019, Feed the Cats: A Complete Sprint Training Program. The DVD/VIDEO was the #1 seller of all the videos sold for Championship Productions, ALL SPORTS. Holler is also the author of nearly 200 articles about coaching, high performance, and education.

We sit down with Coach Chris Korfist to discuss alternate means and methods outside of the weight rooma and track that he is using to better his athletes.

This episodes guests are Chris Korfist, J.L. Holdsworth, and Cal Dietz. Unlike most facilities who are staffed by young coaches who rely on their recent playing career and “cool” factor, Slow Guy Speed School is staffed by Chris Korfist, a “sprint guru” with an international following. With over 55 all-state sprinters and countless other high school all-state athletes, and over 20 years experience, he knows what is appropriate for the athlete in the room and not so concerned about what the pros are doing or someone else journey to where they got. In fact, the methods have been so effective, Chris has consulted NFL teams, Big 10 Universities, Olympic team and U.S. Special Forces. JL Holdsworth is a world champion powerlifter, published author and former University of Kentucky strength and conditioning coach. With over 30,000 hours of practical experience and competition best lifts of a 905 lb. squat, 775 lb. bench press, and a 804 lb. deadlift, JL is no doubt one of the strongest and most experienced strength and conditioning coaches in the industry. JL has been the official speed and performance coach for the Major League Lacrosse, Ohio Machine, for the past 3 seasons. He is a highly sought after speaker and has presented internationally on many topics relating to human performance. He regularly consults with major collegiate, NFL and NHL programs such as The New York Jets, St. Louis Blues, University of Clemson & The Ohio State University. In 2010 he founded The Spot Athletics and has built that small private training facility into two 20,000sq. ft. locations in the Columbus, OH area. Along with his facilities, JL is the Co-Founder of Reflexive Performance Reset (RPR), an injury prevention and performance system being used by many top sports organizations around the world.   Cal Dietz has been an Olympic Sport Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 400+ All-American honors, Teams that have won 33 Big Ten/WCHA championships teams and 10 NCAA Team Champions. He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing. On this episode guys and I discuss: I the guys to introduce themselves I ask Cal when TriPhasic 2 is coming out RPRs origins  What is RPR? What evidence is there to support RPR? Where can people find out more about RPR and the new RPR level 1 online course I ask the guys if RPR will be hosting any seminars in Europe I ask the guys where people can find out more about them I ask the guys what are they currently reading?   This was an outstanding episode and I hope you all enjoy it as much as we did! Stay Strong, RB   Show Notes: Website - www.reflexiveperformance.com Online course - RPR - Level 1 Chris Korfist: Website - slowguyspeedschool.com Facebook - Chris Korfist Twitter - @korfist Instagram - korfist1 YouTube - korfist J.L. Holdsworth: Website - www.thespotathletics.com Facebook - J.L. Holdsworth Twitter - spotathletics Instagram - coach_jl YouTube - The Spot Athletics - Grandview Cal Dietz: Website - triphasictraining.com Facebook - Cal Dietz Twitter - @Caldietz Instagram - cal.dietz YouTube - Calvin Dietz   Videos Mentioned: Finding Strength: Dr. Tyrel Detweiler and Reflexive Performance Reset Books Mentioned: Triphasic Training II A systematic approach to elite speed and explosive strength performance (Volume 2) Principles of Anatomy and Physiology, 15th Edition  Darwin's Doubt: The Explosive Origin of Animal Life and the Case for Intelligent Design Crucial Conversations Tools for Talking When Stakes Are High, Second Edition The 7 Habits of Highly Effective People How to Win Friends & Influence People   People and Resources Mentioned: Mike T NelsonDouglas Heel Dan Fichter Dave Tate Dr. Nick Riviera Dr. Michael Kucera Sean Donnelly  Thomas Edison Nikola TelsaDr. Eric SerranoDr. Doug Wallace Kelly Starrett Mike Boyle James Smith American Heart Association Dynamic Neuromuscular Stabilization Dr. Tyrel Detweiler Keir Wenham-FlattTrack and Football Consortium Dr. Ben HousePaul McIlroyCarrick InstituteZ-Health  Show Sponsors: Ultimate Performance Online MentorshipTo get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com ALTIS ALTIS 360ALTIS Education   Ultimate Athlete Concepts Ultimate Athlete Concepts is a multi faceted company, providing the most sophisticated scientific material in sport science. UAC is the worlds leading resource for translated sport preparation educational material.    National Sports Performance Association Certified Program Design Specialist Certified Speed and Agility CoachCerfitied Weightlifting Performance Coach Certified Sports Nutrition Coach   Athletes AccelerationComplete Warm UpComplete Speed Training Complete Speed GamesComplete Jumps TrainingComplete Olympic Lifting Complete Youth TrainingComplete Guide to Training the Female Athlete Complete Core Complete Sports Conditioning Complete Sports Nutrition Complete Program Design Sports Camp Empire   Patreon Help support the podcast by becoming a Patreon to the show here - Patreon 

Today’s episode features Cal Dietz and Chris Korfist, two highly regarded individuals in the world of sports performance who are no strangers to this show.   I was excited about getting Cal and Chris on the show together since they created one of my favorite sports training book on the market: Triphasic Training for Football.  In this manual, French Contrast training is used heavily throughout the entire training cycle, and the results of the program on high school football athletes were huge gains in sprinting and vertical jump abilities.   We’ll kick off today’s show chatting about how the Triphasic Football Manual came together, as well as the idea that French Contrast training is something that isn’t just for peaking situations.  From there, we get into something that Chris and Cal have been working heavily on, and that is training the foot. A good athletic foot requires more than simply doing calf raises, and Chris Korfist in particular has a variety of isometrics specially designed to train the foot in different aspects of gait.    Cal Dietz is well known for his use of oscillating repetitions and the great results he gets form them, and we also cover the use of oscillating repetitions, not just in peaking situations, but their effectiveness to bring out explosive strength in athletes to a greater degree than standard repetitions.  We’ll also touch on the Exogen weighted fusiform technology that is revolutionizing technique and special strength training for sports. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.   Key Points The creation of Triphasic Training for Football Tissue change in deep squatting Importance of the foot in athletic performance/vibration pickup Elastic contribution to movement in athletes and animals Foot strength training progressions Usage of oscillatory reps in strength training in non-peaking situations Use of the Exogen gear in sprint training Cal Dietz and Chris Korfist Quotes “If you consistently do deep squats, then the pliability of that quad tendon becomes less; and then you have altered a ton of free energy return that is a quick and explosive contraction” “The foot dissipates about 30% that comes into the body so you can properly deal with it” “When the foot hits the ground, it’s absorbing vibrations of what the ground is” “Your gait changes momentarily when you switch from one running surface to another; the best athletes can change and adapt quickly” “We wouldn’t have knee problems if we ran on air… the foot is the problem” “The basis of the foot is getting the isometric strength down first… if you don’t have the isometric strength, it’s just not going to work very well” “The true value of oscillatory reps is very specific stress” “Start using Exogen with the calf sleeves…. you are talking about rotational inertia” “The common thing you’ll see with people doing a high knee action is to throw their torso forward” About Cal Dietz Cal Dietz has been the Head Olympic Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000.  He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, and Professional Boxing.  During his time at U of M, he help founded and chairs the Sport Biomechanics Interest Group with its purpose to explore the physiological and biomechanical aspects of advanced human performance encompassing the various aspects of kinesiology, biomechanics, neuro-mechanics and physics.  Dietz has also given numerous lectures around the country, as well as publish several scientific articles and dozens articles on training. Most recently, Dietz co-authored the top selling book, Triphasic Training: A systematic approach to elite speed and explosi...

Today’s episode features performance coach Dan Fichter.  Dan is the owner of WannaGetFast, a sports performance business in Rochester, NY, and is one of the most innovative and educated coaches in the field.  Dan’s knowledge of the neurological aspects of training is on another level. His work comes out of his time with many legendary mentors, such as Jay Schroder and Mel Siff, and also has been impacted heavily by the work of “DB Hammer”.   When it comes to training athletes, Dan is a coach that is absolutely driven by results, and pushes himself to learn more and get better on a regular basis. Dan has been a two-time previous guest on the show, with a solo episode and a popular DB Hammer episode where he spoke alongside Chris Korfist.  Todays episode is in the neuro-dynamics vein, as Dan digs into his methodology on a number of training methods that center on the optimal function of the nervous system.   Today, Dan goes into detail on long duration isometrics, and how he uses them to get better results out of barbell lifting.  He also goes in depth on a training method he mentioned in episode #8, oscillatory isometrics, which is one of my personal favorite training methods.  Dan also goes into detail on harnessing the reflex system to get athletes better results, as well as sensory inputs, amongst other topics of power and performance.  This is a true coaches episode, as lots of means and methods are described that can get athletes better results immediately. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.   Key Points: How Dan specifically utilizes extreme iso’s Coaching points on ISO lunges and connection with squatting Extreme ISO’s are an extremely slow eccentric contraction Dan’s favorite oscillating isometrics and how they are optimally executed Using reflexes and sensory input to maximize training results Fixing common compensation patterns Dan’s take on supramaximal eccentric work (or lack thereof) Quotes: “Teaching somebody how to squat through using extreme isometrics is pretty incredible” “When we recruit our hamstrings when we squat, it puts a completely different recruitment process… when we squat normally, they have their foot on the gas and the brake on the way down” “When you squat and can activate your hamstrings on the way down, it’s amazing how much deeper you can get” “The magic happens when you are pulling yourself into position” “There are not a lot of things outside or a squat, a lunge and a skater lunge that you are going to be called on in athletic movement” “Oscillating isometrics are athleticism in a nutshell” “Building up peak tension in that isometric position, and then releasing everything to get back to that again; you have to explain to athletes that it’s not how fast you do the repetitions, 1-2-3-4-5, it’s the quality of building peak tension in each rep” “You have to have a sensory input to make a motor output” “You need to be highly aware of things that develop through your training” “When I do bilateral movement and we muscle test, they are off for a period of time; then they walk and it is restored” “Being strong isometrically is really really important for locomotion” Show Notes Tendon Neuroplastic Training Research About Dan Fichter Dan Fichter owns and operates WannaGetFast Power/Speed Training, a sports performance training business in Rochester, NY that offers training to elite athletes. Fichter’s clients have included pro hockey players Chris Thorburn (Winnipeg Jets), Stanley Cup champion Brian Gionta (Buffalo Sabres), Ryan Callahan (Tampa Bay Lightning, US Olympic Team), Shane Prince (Binghamton Senators), Olympic track and field star Victoriya Rybalko from the Ukraine, NY Yankee shortstop Cito Culver, UFC fighter Mike Massenzio,

Today’s guest is Cal Dietz, returning for his second appearance on the Just Fly Performance Podcast.  Two of Cal’s books, Triphasic Training (the original) and then the Triphasic Training manual for Football (written with Chris Korfist) have had a huge impact on my program writing.  I’ve seen Cal speak several times, and have always walked away with great new ideas on training and performance. Cal Dietz has been the Head Olympic Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000.  He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, and Professional Boxing.  He runs the website xlathlete.com, and is one of the founders of the RPR (Reflexive Performance Reset) system.  Cal has been a mentor to dozens of up-and-coming strength coaches in the field, including 2-time podcast guest, Matt Van Dyke. In this episode, we get into a lot of nuts and bolts of Cal’s views on speed training, particularly assisted and resisted methods, jumping and plyometrics, cueing in the weightroom, as well as all topics of lifting and the posterior chain.  We’ll also get into training the feet, which has been a large interest of mine in the past year. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. Key Points: Assisted and resisted sprinting in context of French Contrast training Banded overspeed jumps Coaching foot contacts in jumping Lower leg strength building Specific foot cues for squatting History and application of oscillatory isometrics Benefits of advantageous vs. disadvantageous ranges in lifting New thoughts in hamstring training What it really means to have weak glutes Quotes “Squats are more for acceleration, hurdle hops are more for top end speed” “After that 3rd step there was nothing much I could do to mimic in the speed of the weight room, so that’s why I knew I had to unload the athlete by hooking the bands to the ceiling and do jumps” “We squat and we land with our knee in front of our toe, holding the arch of our foot up so it doesn’t collapse” “If that (foot) arch collapses, you go valgus, and then people blame the glute medius” “I’m not a big fan of drive squats through the heels, I think it drives the wrong pattern.  We keep the toe up on the way down, and then we squeeze the big toe into the ground and drive up which helps fire the glute and increase hip extension, and in every case, the bar moves faster” “For oscillatory isometrics, bench pressing is good, squats are OK, but I’d rather do an oscillatory heavy pitshark…. I like a single leg hex split squat” Show Notes Banded hamstring exercises for speed and power respectively. About Cal Dietz Cal Dietz has been the Head Olympic Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, and Professional Boxing. During his time at U of M, he help founded and chairs the Sport Biomechanics Interest Group with its purpose to explore the physiological and biomechanical aspects of advanced human performance encompassing the various aspects of kinesiology, biomechanics, neuro-mechanics and physics. Dietz has also given numerous lectures around the country, as well as publish several scientific articles and dozens articles on training. Most recently, Dietz co-authored the top selling book, Triphasic Training: A systematic approach to elite speed and explosive strength performance. You can find Cal’s excellent book via his website: xlathlete.com. Follow @xlathlete

This episode’s guest is Chris Kofist of SlowGuySpeed School. Unlike most facilities who are staffed by young coaches who rely on their recent playing career and “cool” factor, Slow Guy Speed School is staffed by Chris Korfist, a “sprint guru” with an international following.  With over 55 all-state sprinters and countless other high school all-state athletes, and over 20 years experience, he knows what is appropriate for the athlete in the room and not so concerned about what the pros are doing or someone else journey to where they got.  In fact, the methods have been so effective, Chris has consulted NFL teams, Big 10 Universities, Olympic team and U.S. Special Forces.  On this episode Chris and I discussed: Chris’ background and influence The good and not so good things that Chris see’s within the physical preparation profession Chris’ Training philosophy How DB Hammers Training system changed how Chris trained athletes Chris's favourite methods to develop strength, power, and speed How Chris adjusts his athletes training based off body temperature and the weather Chris’ top resources and advice Who would be 5 people that Chris would invite to dinner And much more Enjoy guys.Stay Strong, RBShow Notes:Reflexive Performance Reset Course Show Sponsor:To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

Today’s guest is Tony Holler, Head track coach at Plainfield North High School, Illinois and Co-founder of the Track-Football Consortium in the Chicago area. I’ve known Tony for about 3 years now after meeting for him the first time at the original “Track-Football Consortium”.   Listening to Tony talk about team culture and building sprinters was one of the most memorable aspects of my experiences there, and really keyed me into a different mentality when it came to track practice. Tony has had great success at Plainfield North, including this last year where freshman Marcellus Moore ran 10.40 at the Illinois state track meet, one of the best freshman performances in high school track history.  He is also a chemistry teacher, and has many years of football coaching experience in his belt.  Tony has written some amazing articles over the years on Simplifaster, and formerly, FreelapUSA, on sprint culture, training, and coaching. Tony knows how to make track fun.  When most people think of track, they think of intense speed-endurance and tempo workouts, throwing up after practice, and shin-splints.  Tony’s practices look nothing like this, and they are the antithesis of the long-slow running model, and he gets great results.  His model towards speed training co-incides heavily with former podcast guest Jeff Moyer’s attitude towards training athletes, as we have spoken at length about in the form of strength training. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. Key Points: A recap of Tony’s last track season and what he learned from Marcellus Moore, the #1 freshman in the United States Tony’s sprint philosophy and its evolution over the years Setting up lactate training throughout the competitive season Approaches to rest and short practices for high school track and field The rationale and idea behind “X-Factor” plyometric and agility workouts Ideas on recording and publishing athletes sprint times Fluctuations in the “mode” of speed training throughout a high-school year Peaking considerations in a “low dose” training system Quotes “Whatever it is that makes people fast, I think (Marcellus’s) feet might be the most important thing” “I’ve always told kids to run fast and loose, and make it look easy, and I’ve quit saying that to Marcellus, because there is nothing loose or easy about the way that he runs” “You don’t change things just because it’s not your stereotypical look (in athletes)” “I started writing down the (40 yard dash) times, ranking them, and putting them up on a bulletin board, which became the most popular bulletin board in the high school” “We never do a lactate workout until the season starts” “In a period of 19 weeks, there is 27 lactate workouts (including meets counting as lactate workouts)” “47.99 wasn’t bad for a junior, there was nothing wrong with him dying a little bit late in the race” “I don’t even know what a tempo workout is!  We don’t say the words tempo, fitness, conditioning in our program” “To me, track and field is all about performance, it’s not about keeping kids until 5pm” “We never practice more than 40 minutes” “There’s no way to say “get your knees up” to a guy running at 10 meters per second” “The record, rank and publish is critical to what we do” About Tony Holler Tony Holler is a teacher and coach at Plainfield North High School. Holler has 35 years experience coaching football, basketball, and track. Holler is a member of Illinois Track & Field Hall of Fame and Co-director of Football-Track Activation Consortium along with Chris Korfist.

In today’s edition of The Podcast we discuss training for transfer with Chris Korfist. Chris shares with us his methods, what he see’s to have carry over to speed, where the idea’s came from, where you can find more info (http://slowguyspeedschool.com/), and then we finish talking a git about RPR (https://www.reflexiveperformance.com/). We also discuss the clinic he runs in Illinois for highschool coaches. More info can be found here: http://trackfootballconsortium.com/ ENJOY THE CONTENT? THEN YOU SHOULD CHECK OUT THE STRENGTH COACH NETWORK! You can find sensational content just like this in The Strength Coach Network. As a member of The Strength Coach Networks, you can access over 200 hours of the highest-level lecture content just like this one for 48 hours for only $1. Follow the link below to sign up and use the code CVASPS at check out to get a 48 hour trial for only $1. Check out The Strength Coach Network Here! https://strengthcoachnetwork.com/cvasps/ #StrengthCoach, #StrengthAndConditioningCoach, #Podcast, #LearningAtLunch, #TheSeminar, #SportsTraining, #PhysicalPreparation, #TheManual, #SportTraining, #SportPerformance, #HumanPerformance, #StrengthTraining, #SpeedTraining, #Training, #Coach, #Performance, #Sport, #HighPerformance, #VBT, #VelocityBasedTraining, #TriphasicTraining, #Plyometrics

Chris Korfist is a teacher, coach and business owner from Chicago, Illinois. His coaching credentials include producing numerous 10.5 high school 100m sprinters, regular 40 inch verticals and working with [...] CONTINUE READING The post Podcast #42: 40 inch verticals, no Squats, no Olympic lifting with Chris Korfist appeared first on The web’s #1 provider of rugby strength and conditioning information..

Today’s guest is Chris Korfist, owner of Slow Guy Speed School and track coach at Montini High School in Lombard, Ill. I’m happy to have Chris back a third time on this podcast series.  Chris is the epitome of a lifelong learner, and is continually honing his craft in developing athletic speed.  I’ve learned a lot from Chris, and the podcast you’ll be listening to was no exception for me. For today’s podcast, we recap Chris’s season (where he sent 2 boys to state in the 100m dash and finished 2nd in the 4x100m), and go into a variety of speed related topics with questions ranging from resisted sprinting and special strength work, to overspeed training, to reducing crossover gait. This episode has numerous gems for speed and power training, where Chris dissects his season of training, and provides insight into his training, technical assessment and thought process. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.   Key Points: Recap of Chris’s last track season Dropoff and planning schemes based on the environment and weather Addressing AN-2 bracket (20-40 second) speed work if you can’t do it via sprinting Ideas on the importance of the lower leg, how to train it, and related sprinting styles emphasizing footstrike Chris Korfist’s use of the 1080 this past year Overspeed training, and using overspeed on the 1080 Sprint Foot width, push power out of the blocks, and relationship to the big toe Dynamics of a force based training day for sprinters Foot plant and foot spin dynamics Correcting crossover gait in sprinters How Chris’s ideas on bounding have changed over the years   Quotes “Sitting on the 1080 gave me interesting insight as to how people accelerated” “(For replacing longer sprint work in small space) We used to do tramp runs, where we would get out a mini trampoline, and you get down into a half squat and sprint in that position for 40 seconds, we used to do that a lot at York and it worked pretty well” “If we’re truly looking at how we are training, we spend 80% of our training time working on everything above that knee, how strong can we make our hamstrings, how big can we make our butt, and spend very little time on that lower part.  Some people may argue that you don’t need to, you just need to sprint, but I think there’s something more to it then that” “What we saw this year at the state track meet was that the two kids that were first and second didn’t have that (big knee drive), they literally skipped across the track” “Most of the work is happening on the 1080 Sprint at a 20-25kg pull (about 50% velocity decrement in powerful athletes), that’s where we’re seeing the biggest results” “Overspeed training is a great way to get some great fly times, the potentiation is incredible”, “What I’ve found about overspeed training is that if you’ve got a kid that’s got a lot of pelvic tilt, they can’t stabilize their pelvis, then it’s not a good time to do overspeed training… if you’ve got a kid that’s solid and they got a really good footstrike, it’s magic” “One thing we worked on this year was really creating a lot of force on that first step to get your body moving as fast as possible” “The faster you push out, the better you can get your legs wider, and when you get your legs wider, you have a better ability to get to your big toe” “The Shuttle MVP kickback is the best for developing first step accelerating.   I hook my Gymaware up to it.  That magic number is 3.5 meters per second, that’s how fast you gotta go to not wobble like a slow bike” “Most of the business end of a contact in force takes place in that front part (early stance) 70-80% of what’s going on happens when you hit the ground, but that tail end, when you come off the side of your foot you are going in another direction,

This week’s podcast features two familiar faces to the show: Chris Korfist (slowguyspeedschool.com) and Dan Fichter (wannagetfast.com).  I gathered these two speed training experts together because the topic of the day is the Inno-sport system and its derivatives, in context of getting athletes faster and stronger. Back in the mid-2000’s, the “Inno-sport” philosophy started to permeate the training sphere with some very uncommon, and in many cases, never seen before training methods, touting big results in speed and power. Much of the Inno-sport training was likened to Jay Schroeder’s training methods (although it was not Jay Schroeder) which included lots of isometrics, reactive lifting, plyometrics, and time-based lifting brackets, the same methods that afforded Adam Archuleta a 4.37s 40 yard dash, 39 inch vertical jump, 530lb bench press and 663lb squat. Some of the sample terminology and concept of the system are as follows: Training in two brackets, “An1” (0-9 seconds) and “An2” (9-40 seconds, but generally around 9-25 seconds as far as improving An1 is concerned) Classification of movement (really the wiring of the nervous system) into duration, magnitude and rate elements Utilization of “drop-offs” that are tagged to particular exercises in the workout, such as sprinting, jumping, or lifting numbers, that indicate when the workout is over, and when is generally an optimal time to train next (dropping off 6% will require around 4 days rest before training the same muscle groups/motor patterns again). You’ll hear Dan and Chris talk about this in terms of “autoregulation”, or AREG, which determines how much work you’ll do in a day (when you drop-off X amount of performance), and when you’ll train again (the more you dropped off, the longer you have to wait until you can train hard again).   Let’s say you were running 10 meter flys and wanted to drop off 3% so you could conceptually be good to train speed again in two days.  If you ran 1.00 in the 10 fly as your best, then once you ran a 1.03 or worse, you would have “dropped off” and be done for the day. The inno-sport system is an entirely neural driven system, not related to the training residuals that classify traditional periodization and planning methods, or on planned overtraining and tapering Dan and Chris spent a lot of time emailing the creator of inno-sport, who was known as “DB Hammer”, and the information they gleaned was far beyond what was contained in the famous Inno-sport book, that is sadly unavailable today. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. Key Points: How Dan and Chris discovered “DB Hammer” and the subsequent Inno-sport training methods Main tenants of the Inno-sport system that changed the way that Chris and Dan thought about training Ideas of “factorization” and how to break down weekly training based on small % drop-offs Case study of an all-state athlete Chris trained only one day per week (with one competition) Working with “drop-off’s” in the DB Hammer based system to fit a high school track competition schedule versus training an elite athlete How the “An1” and “An2” brackets worked based on neural and physiological aspects of training The greatest value of traditional “up and down” weightlifting Ideas on 30 second lifting sets Some favorite Inno-sport methods and exercises that have stuck with Chris and Dan   Quotes: “With the AREG stuff, if you go and do 3 sets of 10 or 4 sets of 5, you didn’t know what those kids were going to come back like in a day or two for the next workout.  But when you AREG stuff,  kids came back and they got better every workout.  You could figure out when to cut people and know when they were going to come back.” “Factorization, we did that with Viktoria the long jumper,

Our guest for the Just Fly Performance Podcast #5 is Chris Korfist.  Chris has been a huge influence on my coaching over the last decade, and I’ve had the pleasure of presenting alongside him at the last 3 “Speed Football Consortiums”. Chris is one of the best sprint coaches in the nation, and has relentlessly tinkered and adjusted his process over the years to arrive at his current winning methods of training. This article is sponsored by Exxentric, makers of the kBox inertial training platform.  The kBox is changing the way many coaches are thinking about resistance training and building strength.  To check out more about the kBox, check out exxentric.com or email Andreas Ahlström at andreas.ahlstrom@exxentric.com Also, for those interested, Chris has converted his old speed training DVD’s to electronic downloadable format, which you can purchase. Below are some of the key areas that Chris and I covered through the course of this podcast. Key Points How to make agility maximally applicable to on-field performance The importance of the visual field and recognition cues in agility training Chris’s thoughts on the speed ladder How to create more extension power by ratcheting the hips in agility movement Chris’s personal progression from powerlifting to his current strength methodology in building speed Chris’s essential 3 strength exercises for building sprint speed The origins of “DB Hammer” and who he really was Why the 4-way hip gets a bad rap, and how to use it properly for speed building Chris’s approach to strength and speed training for athletes in the off-season Chris’s concepts on overspeed training The neural effects of correct overspeed training Chris’s ideas on volume and the minimal effective dose when training the nervous system Environmental changes during maximal velocity work The further adjustment of mini-hurdles/wickets to eliminate crossover running and improve performance Vision training and its effect on speed and power performance The importance of continual stimulation and challenge in human movement and speed performance For those of you not familiar with Captain Morgan’s that Chris references, here is a video below. https://www.youtube.com/watch?v=6KJIJH0YBLM I also took a piece of something I mentioned regarding the minimum effective dose, comparing a 1x20 program vs. more traditional 5-3-1 or Westside programming and it’s effect on athletes from this great interview with Jeff Moyer that Jay DeMayo did for his own podcast. Quotes from the show: Regarding agility “With agility drills, there needs to be some kind of recognition or reaction to what you see, because in sport, you react you what you see, especially in team sports.  You’ve got to recognize that something’s going on, and you have got to get there”. “When you’re braking, cutting, or even accelerating, a great cue is how much separation are you creating between your knees” “I don’t think you can get married to any exercise or anything, you have to keep searching, and then every individual is different, you have to find what works for the individual” “I think the 4-way hip machine gets a bad rap” Regarding off-season training: “If I have 2 days to work on speed, one day we’ll do a fly of some sort, probably 10 meters, and then we’ll do an acceleration day, and we’ll keep doing that until the weather turns crappy.  You can build on your flys by doing other exercises and other things, but those are the basis of what I want to improve on.  Because once the weather turns crappy, your done, you need to do some isometric work, some other stuff.   You can’t work on those things (speed and acceleration) anymore as I’ve lost my space” “Regarding my athletes who have been around for a little bit, we’re either doing overspeed (on the 1080 sprint) or we’re accelerating.” “You can jack up peoples numbers/performances by changing the way that they perceiv...