Companions of the Compendium (Ryan Joseph Banta)

In episode 4 we talk with Latif Thomas. Coach Thomas is an elite speed and sprint coach! As the owner of Complete Track & Field, he has provided content and value to coaches around the world. We discuss his evolution from a young coach searching for knowledge to becoming one of the best educators for the sport on the planet. Coach discuss who or should I say what he would "fire." We discuss the importance of leaders in the field being willing to help one another academically and financially. In the realm of performance, we dive deep into what Latif feels is the most important thing he would train if give only one modality to work on for sprint training. We talk about weekly planning, blender workouts, and logistics before, during, and after practice. We close the conversation talking about being dads has taught us to be better coaches and what training has taught us in respect to parenting. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To pick up the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

For more on Latif's camps, workout systems, combined, and training curriculum visit: https://www.completetrackandfield.com/

Kurt Hines has built programs into winning programs on both coasts of the United States of America. Kurt has a unique story that helped develop his unique style of leadership and inspiring platform with an international reach. He discusses conflict resolution: coach to athlete, athlete to coach, and athlete to athlete. How to coach and develop a culture in an ever-changing environment of a wealthy community with the addition of a huge military populous as well. Coach Hines then discusses developing servant leaders through empowerment. One of the most important opportunities for relationship building is the one on one time away from the regular season. Kurt teaches the audience how to build a leadership council to develop leaders within your program. We go on to talk about how important it is to hire men and women that will help you turn your mission into reality. Coach and I have a conversation about what we have learned from other coaches what not to do with our programs. Kurt talks to us about his faith helps guide his choices as a coach and educator. We dive into the feelings of our occasional doubt and how important it is to recalibrate what value we really want to deliver. He goes on to discuss the challenges of a large social media platform and how he deals with the potential negative aspects of our modern digital world. Kurt talks about the value of redemption and how taking an "L" allows for the most growth to be a better person. Coach then discusses the silver lining to what have we learned from the pandemic that can make us better coaches moving forward. Kurt educates me on the five most important things to build a team starting from scratch. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To Follow Coach Kurt Hines on Twitter: @CoachKurtHines 

For more on his "Why" and to interact with him further: https://www.coachkurthines.com/ 

Kelly Starrett is a Doctor of Physical Therapy, author, speaker, and CrossFit trainer. His 2013 fitness book, Becoming a Supple Leopard, was featured on The New York Times' bestselling sportsbooks list. He is a co-founder, with his wife Juliet Starrett, of the fitness website The Ready State, formerly MobilityWOD. He has been described as a "celebrity" and "founding father" of CrossFit, as well as ranking on Greatist's 2017 list of the 100 most influential people in health and fitness. It was an absolute privilege to speak with him in an unforgettable conversation about life, sport, and the privilege of shaping people's lives for the better. 

Kelly educates us on his background into the world of sport and his desire to provide a different system recovery as he struggled with overuse injuries. This led him into the world of physical therapy and eventually the multi-disciplined world of CrossFit. Coach Starrett pays homage to those who helped him create files, systems, and connect the dots to performance health. He and I dive into how to find the answers in training are all around us in the myriad of sports expressions. Kelly guides us into pitfalls when we base our exploration on the artifacts of scholarship. He argues we need to know the difference between “math and research” when it comes to developing future training theory. All in all, he argues we need to see the forest through the trees and that coaches must be interdisciplinary. Coach explains the need to included people in different fields. He points to the work of ALTIS as one great example of an interdisciplinary group modeling the ideals of this philosophy. Kelly and I then talk about the importance of the “synergist” from Howard Gardner’s book the Five Minds of the Future. Kelly makes the argument for the strength & conditioning room as one of the most important places for sport and not just for traditional weight training. I then ask coach Starrett to educate us on his principles of posture. We then discuss the value of combining coaching cues with the coach’s eye simultaneously with hard-fought wisdom. Kelly goes on to talk about what he loves about RPR and other human-based innovative technologies. Coach talks about how important it is we build a relationship with our athletes to take care of their needs and get to a point they should be able to compete pain-free. Kelly and I talk about the value of infinite influence. We finish up the talk discussing the future value of the coach on the community for healthy mental and physical to transform society for the better. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To part take in Kelly's Programs visit: https://thereadystate.com/

To follow Kelly on Twitter: @thereadystate

I discuss the differences in three or e elite high school sprinters I have had the privilege to coach. I reflect on training methods, the difference in implementing that training, and what I have learned from coaching the trio of athletes. We look at their strengths and weakness along with the opportunities for other coaches to reflect on what I have learned to help the special sprinters they will coach.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

For my book the Sprinter's Compendium here: https://store.vervante.com/c/v/V4081803315.html or on Amazon

I had the pleasure to have Coach Carly Fehler on my podcast. Carly brings a unique perspective as an elite multi-time national champion athlete in DIII track and field and now as a coach at UW-Parkside. Carly honored me by diving deep into her personal background both as an athlete and coach. We covered a lot of ground and subjects. I have been a fan of Coach Fehler for a bit so this was a personal treat for me. We talked about her rise from an above-average high school athlete who had been battle-tested through a lot of adversity to reach the top of her level again and again. injuries, shaping culture, the pressure of winning a title, and becoming the hunted! We discussed how her injuries led her to be inventive with her work in the pool not only for rehab but improving her mechanics along the way. From there we discussed how to build confidence through her female athletes in the weight room. Carly opens up about how she gets her athletes to move better through a unique set of warm-ups and drills. Allowing her to keep things interesting for her athletes and empower them to make decisions on what they like to feel read for practice or competition. Entertainment is important in Carly's philosophy. Coach Fehler dives deep into why it's important to train personalities and not genders. She wants her athletes to be able to lead when a coach is not around. Coach provides an excellent explanation for why some groups have friction and how to reduce it. Fehler takes us deep into how UW-Parkside how they handle difficult conversations by actively leading their team in designing a covenant that the athletes agree to for the coming year. Coach also describes how to figure out the truth behind the personalities of recruits to maximize the coach to athlete and peer to peer relationships on the team. Fehler is also working with a couple of post-college athletes. She discusses the fun opportunity it provides one on one. 

BONUS: Carly and I dive deep into ideas, concerns, and solutions to keep women in sports after high school. She had questions for me at the end of the Podcast. Turn about is fair play as they say! This one is GOOD. You will want to listen for sure!

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Coach Carly Fehler on Twitter @Coach_Carlyy 

Coach Fehler's Bio: https://parksiderangers.com/staff-directory/carly-fehler/218

Today we talk with recording-breaking coach and author Sean O'Connor. Sean has singlehandedly rewrote the Missouri distance records both in XC and track & field. Coach O'Connor and I discuss his influences that led to his path into coaching. He lays out his unique system of training that he developed from some of the biggest names in distance coaching like Dr. Daniels, Renato Canova, Arthur Lydiard, etc. Through this unique mixture, he came up with what he calls the "funnel." We talk about how to build long-lasting programming to create a unique opportunity to be equally competitive at both cross country and track. We discuss how to develop winning cultures, how to actually implement actionable sport psychology. He discusses the practice of mindfulness, meditation, and visualization. Coach O'Connor leads us into the importance of using mistakes as teachable moments and personal professional development. The path becomes our best teacher. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To pick up Distance Training Simplified: https://www.amazon.com/Distance-Training-Simplified-Se%C3%A1n-OConnor/dp/1720504024

To contact Coach O'Connor

Email: oconnorsean@rsdmo.org    Twitter: @LafayetteBoysXC

To pick up the Sprinter's Compendium: https://store.vervante.com/c/v/V4081803315.html

Today was like being a kid in a candy store as I had an absolute blast learning from Al Vermeil. Coach Vermeil is most famous for his work as the strength & conditioning coach during the Chicago Bull's dynasty run and his time with the NFL Championship 49ers. However, it's important to mention he has spent time with almost every level including high school. His breadth and depth of knowledge is staggering. Certainly, his expertise is a testament to his dedication to being a lifelong learner. We discussed his personal story and luck to get into strength training at such an early age. He shared the importance of humbling yourself to learn from the greats in the field. He specifically reflected on the importance of Charlie Francis in his development. We dove deep into his preference of training without gadgets whenever possible. We compared workloads of the past and today. Al then shares his thoughts about unilateral vs. bilateral lifts. Coach Vermeil shared his test battery for evaluating athletes. After discussing testing Al explains the key principles of his pyramid of performance. With such a long career in the field, I got Al to share how he created a cadre of trusted friends and advisers. Finally, we conclude with sage advice from Coach Vermeil about how to take care of yourself and the others you have the privilege to work with daily. 

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To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

It was a treat to spend time chatting with World Champion and Olympian Ronnie Baker. We covered a lot of bases in our chat. From his early beginnings all the way through to becoming a World Champion and earning a spot on the Olympic team. Our discussion on his strength training changes is worth the price of admission as well. Ronnie is a humble and gracious guy. However, don't let that fool you, this man is a serious competitor and no one wants to win as much as he does. Click and listen to our great chat now!

Follow Ronnie on Twitter @ronnie_baker14

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

For my first full-length Podcast, we have the hall of fame speed and track & field coach Dan Pfaff. Dan has coached at every level from high school to world-record-holding Olympic Medals. Dan's impact on the world of coaching cannot be overstated. His contribution to the world of sprinting is unparalleled but now has become the go-to person for all sports for professional development in coaching. From hurling to cricket you can see coach Pfaff's influence. At the recording of this podcast Dan's athletes 10 World Championships, 11 Olympic Medals, and Five World Records. Coach Pfaff has coached a total 111 athletes who have represented their countries at international championships. 

ALTIS: https://altis.world/

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The Sprinter's Compendium

https://store.vervante.com/c/v/V4081803315.html also can be found on Amazon

An educator at heart we discussed:

The importance of the journey, 

How vital it is to have a peer group

How to be able to zoom in and out when it comes to training design

The challenge language plays in developing a common lexicon for better dissemination of ideas and methods.

Who is good to have in an auditor circle for difficult problems.

What would coaches say about him?

The dangers facing coaching today. 

Where the profession of coaching must go for the future. 

Other Resources Mentioned During the Podcast:

Banta's Articles

https://simplifaster.com/articles/tempo-running-sprinters-training/

https://simplifaster.com/articles/sprint-coach-self-evaluation/

Deep Dive

https://youtu.be/CgcR5J1dwcY

Mentoring

https://simplifaster.com/articles/coaching-mentors-networking/

Tendons Dr. Baar

http://www.hmmrmedia.com/2019/12/gaincast-episode-177-training-tendons-with-keith-baar/

https://www.just-fly-sports.com/podcast-156-keith-barr-transcripts/

https://theiopn.com/episode-109-collagen-peptides-for-injury-prevention-tissue-repair-with-professor-keith-baar/

A discussion of strategies on how to move a sprinter up or a distance runner down to the 400/800 races. The over-under principle. Week to week and day to day. Case Studies of an athlete moving down and an athlete moving up. Rotate events and its advantages. Do everything you can to have a positive first experience. Race Model for the 400 and 800. Unique training ideas for the critical zone athlete. Frequently asked questions. Specific training plan ideas.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

It is my pleasure to introduce a rising star, Brendan Thompson. A great mind who combines academics, coaching, and personal experience. Coach Thompson is a key contributor to the blog on Simplifaster. Thompson works with athletes at all levels from youth to professional. As a doctor and DI All-American, he is in a unique position to be the bridge between sport's science and sports performance. We first discuss Brendan’s influences and evolution into his current role in sport’s performance. We continue by chatting about the difficulty and pitfalls of sport’s performance in the high school setting. Coach Thompson then moves on to discuss applicable monitoring that is easy to use for coaches at multiple levels. Coach goes on to educate on his process to prime the athlete for a high-speed training session. We chat about the importance of postural integrity and how to correct issues when diagnosed. Brendan talked about the value of CoachMePlus. He then begins the discussion on how to use the data from monitoring tools but not being a slave to it. I share my ideas about the three categories of athletes who self-diagnose themselves as irrational negative, irrational positive, and rational when evaluating themselves. Coach Thompson explains his process of decided how to move forward with an A, B, or C workout. He teaches us his protocol on what tests he uses to figure out athlete readiness. Brendan discusses the benefits of a rolling average in our ranking and recording of testing. Coach and I talk about the pluses and minuses of doing interval testing. Coach then takes us through the importance of Bud Winter’s relaxation models. Coach Thompson discusses what he does for alternate means of training and how to convince the athletes and parents that sometimes plan A is not prudent. We then discuss different methods to tempo work. He then discusses how he is concerned about tunnel vision in coaching philosophy.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To contact Brendan visit: https://www.btexceleration.com/brendan-thompson.html

To follow Brendan on Twitter Personal @BrendanThompsn Business @BTExceleration

In this week's bonus drop on the pod, we turn to Reddit for questions from their sprint community! We discuss building speed in many different forms and events. I give my unfiltered opinion on the Toe Drag technique during a sprint block start. Then we break down the mysticism behind drills and teach their real purpose in daily training planning for all athletes. We continue by taking on the questions of hand position during high-speed sprinting. Finally, we finish by helping an athlete identify and accept slowing times during periods of recoveries. 

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Check out the Sprinter's Compendium here: https://store.vervante.com/c/v/V4081803315.html

Illyan and I had one of the deepest training conversations yet on this Podcast. We went into hyper detail about his training design. Anyone listening to this talk is given an advanced primer into the coaching world of jumps. His talk along with my discussion with Rob Assise a few weeks back will give you what few clinics can provide on jump training. We talked about variations of key principles and methods for different jumpers. We discussed his priorities training choices. He broke this down day to day, week to week, and month to month. I had the world of jumps opened to me at a deep level. Even though the focus of the talk was on the jump events, coach Chamov's ideas can be applied across all sporting pursuits. Especially, in regards to speed and power events. Make sure you have a pen and notebook ready. As Illyan takes us through a clinic on coaching the jumps.

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To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

In this episode, I am debriefing a few questions that coaches have about how we use testing to maximize the output of our program.

Recently, I presented on back-to-back weekends at the Minnesota and Michigan Coaches Clinics, where I presented on numerous topics. One of these discussions, How to Use Data to Supercharge Your Program, is always a hit but often leads to many great questions after the session.

In this talk, I will discuss how we test, what we test, why we do the tests, and where we implement the data to enhance our work in preparing our athletes to compete.

For more on this topic and other related content for coaching speed, please grab a copy of the Sprinter's Compendium here:https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

Scott Christensen’s teams have been ranked in the national top 10 eight times since 1995. His Stillwater boy’s team won the 1997 High School National Championship and his squads have captured multiple Minnesota State Championships. Four Stillwater alumni have broken 4:00 in the mile since leaving the program.

Scott has coached 13 Minnesota State Championship-winning teams and 27 individual Minnesota State Champions with 7 of those in the 1600 meters.

He was the 2003 USA Junior Team Leader and 2008 USA National Team Leader for the IAAF World Cross Country Championships.

Scott is a 17-year USATF Level II Endurance Lead Instructor and a 7-year USTFCCCA Endurance Instructor.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

Thoughts Why We Should Try to Coach from the Emotional Middle Ground  To pick up the Sprinter's Compendium:  https://tinyurl.com/y6eydy6w​ To follow me at Twitter: @SprintersCompen   To follow me at Instagram: ryan.banta  1. Influence of Wooden  2. Magic and Kareem Story  3. My own story  4. Long-lasting benefits  5. It's getting harder 

Graham and I discuss his entry into coaching and all the people who helped set the path for him into the sport. We chat about the influence of Carl Valle on our development into coaching! Coach Eaton talks about the content he has developed for Simplifaster and his desire to create value for other coaches around the world. Coach goes further into the process of research and writing about training organically begins to shape your system into belief. Graham and I talk about the power of journaling for coaches to limit issues fast approaching in a sports season. Through these pursuits, it’s exciting to see your evolution. Coach Eaton empowers the audience not to be ashamed of their past but be thankful for the growth to a better skillset. Coach talks to the audience about the truths he discovered through his work and research to enhance performance. Grahm educates us on how to blend and bleed drills. He takes us through progressions on how they are put together. Grahm discusses the future content he is working on. Coach then discusses what he dislikes when it comes to drills and training. Mr. Eaton goes into what the pandemic taught him about training and how he will proceed with planning his practices in the future. We wrap up our conversation with what coach, thinks makes him unique.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

It was my great pleasure to have one of the most prolific Olympic coaches in history on my podcast, Stuart McMillan. Coach and I started our discussion on the importance of the rare centrist. We talked about his early mentors and even his own athletes as teachers. Coach McMillan explained the importance of developing a relationship where the athletes become more a part of the process in their training and advocates in high-performance sport. He and I then chatted on aspects of ALTIS that seem to separate them from others. We spend a lot of time discussing their trackside therapy. Stu then educates the audience on the importance of integrated experts throughout all levels of sports performance and the successes of the UK model in the build-up to the Olympics. 

We moved our conversation to the future of amateur sport and its survival hinging upon people like Paul Doyle. I then asked him his thoughts about unique ways to build commerce in track and field like gambling. Coach went on to lay out the challenge of everyone being a part of the change to improve the sport and how especially important stakeholders who want to reform things must step up if they want the sport to improve. We finish our conversation with ALTIS's recent initiatives to provide opportunities to people of color and woman coaches. 

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For more on ALTIS Visit: https://altis.world/

To Follow Stu on Twitter: @StuartMcMillan1

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

Today I answer numerous questions curated from various social media platforms on speed, training, and track & field. 

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

1. I'm new to sprinting and currently run fairly slow times on the 60m 8.05s and 100m 12.7s. However, my 30m time is proportionately faster at 4.3-4.5s.

What's the best way to translate that 30m relative power to the 60m, 100m, and even 200m? Stats: Height 174cm Weight 168lb Current lifts: Deadlift 385lb Trap/Hex bar 420lb Squat 308lb Bench 270lb

Thanks - look forward to hearing back. No serious plyos yet (beyond some basic pogo jumps incorporated into warm-ups), but very willing to introduce and program more into workouts. Also for info, train sprints twice a week Wed - acceleration: hills, shorts 30-60m volume approx 500m (followed by leg workout in gym). Sat - basic 3 x 100m, 3 x 150m with 5 min rest between each . Planning to introduce flys and 'in and outs' in July. 

2. What are your biggest, most useful takeaways from your positive coaching degree coursework? What have you improved or done differently as a result?

3. What’s your opinion on Barry Ross’s training methods and Pavel Tsatsouline?

4. If more relevant (having just listened to the proposed topics), who's your money on for the Olympic trials in the 100 and 200m? I think the order will be: 100m Brommell Gatlin Gillespie Kerley Lyles 200m Lyles Norman Bednarek Laird Gillespie, 

-Hey, thanks for taking the time to do this. Just as a follow-up to OP and thinking about the new-gen. Knighton or Slade?

5. Hello, I'm going to train my sprint again after many years the last time I measured my time of 11.60s according to my coach when I was 14 years old, now after 7 years I'm going to train on my own again, you were wondering what is the best way to recover and not be rusty in your speed, which routine would you recommend?

6. My son is a freshman in high school and will be a sophomore next year. He ran varsity track this past track season and his PR in the 100m was an 11.7 FAT. He also ran the 4x100 and 4x200. I would love for his sophomore year to be a break-out year for him. He plays football till Oct. What should the focus be for him after football is over? I would love to set up a master plan for him In a general sense of course. He's currently doing weights right now in the mornings (football pre-season workouts). I think he will have built a solid foundation by Oct if he keeps the weights up till then (with breaks of course). Should he focus on plyometric exercises? Eccentric exercises? There are a couple of facilities that do "speed" training, so would that be a good option? A general plan would be greatly appreciated. Thank you.

7. Do we stay within 4 seconds of maximum velocity all season.  

Here I discuss how college programs would be wise to hire and interview high school coaches for available positions.

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1. What tests 

2. What if tests get worse

3. What are valuable 

4. Test throughout the year 

5. Importance of database building

Coach Anderson joins us to educate us on a myriad of topics centered on speed. Vince is one of the very best sprints and hurdle coaches on the planet. His list of Olympians and All-Americans is off the charts. He is on my Mount Rushmore of sprint coaches. He is an absolute gentleman who isn’t afraid, to tell the truth. He first shares his experience as an architect and eventually made his way to Houston as a volunteer coach. He shows respect to all of his mentors driving him down a unique path to coaching. Coach Anderson goes on to educate the audience about how to select people to apprentice under for coaching. Vince lays out his thoughts about the 85% cross-over of great coaching. He then explains the concepts of self-evaluation. He then steers the conversation about how the 85% principle should be used as well for evaluating athletes and what they have in common. I get him to highlight the through-line for many of the great coaches he got to see, work with, or investigated over time. His answer is outstanding. He talks about his hatred for the word and concept of striding! Coach Anderson goes into detail about the importance of training the right concepts important to high performance. Coach talks about how to place and implement high velocity sprinting. He continues back taking us how to use periodization with maximum velocity sprinting throughout a season. Vince explains how over time his training has evolved from what it used to be earlier in his career. Coach gives us guard rails on what he does to lay out his daily training throughout the week. He goes on to give hyper details about how to implement rest in practice. Coach and I move the conversation to mental toughness within the practice and how to foster it during a session. Vince and I game out ideas on how to fix the American struggle in the 4x100 m relay. We create a structure that is viable and interesting. Something I how the USATF considers our suggestions.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To connect with Vince on Instagram: coach_vince_anderson

Today I had the pleasure of sitting down with my good friend Andreas Behm. Coach Behm is the VP of Performance and Short Sprints & Hurdles coach for ALTIS. Coach Behm and I covered numerous topics on coaching, mentorship, minimum effective dose, menu systems, and managing numerous elite athletes at once. It was a great conversation with a good friend. Do yourself a favor and listen to one of the best coaches in the world. 

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For more on Coach Behm's work: https://altis.world/product/altis-coaching-the-sprint-hurdles/

To follow Andreas on Twitter: @CoachSanAndreas

This week we get deeper into the HOW to build a winning culture. With a large number of actionable strategies for improving and maintaining successful programs. Listening to Part here is MANDATORY before beginning Part II. In this installment we further discuss our team Theme days, then we dive into the specifics of running off a team breakfast at school. We talk about our secret buddy, captain of the week (COW), milkshake mile, and other team-building activities we implement throughout the season. We move on to discuss how to hire, develop, and support your staff. How to make sure they have a life, feel appreciated, and act as additional promoters for your team culture. I then educate the audience on how to put on a media blitz to recruit and keep kids out to your team. 

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

I discuss methods and means to improve cross-training options for sprinters through injury or plan B, C, D, etc. I move on to talk about how to improve the holy grail of speed, Maximum Velocity. I talk about how to manage when athletes are sore and what must be done to not interrupt the growth of speed in the process. I talk about if endurance training has any place in a sprinter's plan. The answer is simple but I think it's important to listen to why I feel strongly about the subject. I finish my discussion discuss fasting, eating, dieting, and their effects on high-performance sprinting.

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To learn more pick up the Sprinter's Compendium here: https://store.vervante.com/c/v/V4081803315.html

I had the pleasure of returning the favor to my good friend Mike Cunningham by having him on my podcast. Mike is was a long-time coach and former instructor for USATF education. Now his current position is chief of sales at Gill Athletics and host of his very own podcast. He has had the unique opportunity through his previous and current career(s) to create a wonderful fellowship with coaches. Mike is wise and has a great perspective that we all should consider. 

Mike and I discuss the importance of effective communication and how technology can help or hinder the process. Mike and jump into the importance of intent of our actions. Mike argues we need to do a better job of showing grace and opportunities for redemption. We go on to discuss the benefits of various points of view and the need to discuss them openly. Mike teaches the audience the benefit of focusing your mission on what value you can share not the effects of others. Cunningham goes into detail about why he felt it was important to shift from short-term thinking to long-term thinking and the podcast being an expression of that change. Mike talks about the value of everyone’s unique story and path in their development as a person. I ask him to explain the value of his time playing cards has helped him see the long game and learning in detail what are major motivators of people. After 100s of conversations with coaches Cunningham reveals what he discovered about what they have in common. We also chat about how mental health is important for our coaching friends and the value of a support network. Mike asks me to give my opinion on why so many coaches feel the urge to work way past the normal hours of work for their career. Mike makes the case that our experience opens our eyes to the need to become more selfless than selfish as mature as a coach. Cunningham catches me in an absolutist statement and holds me accountable for the truth behind my words. We close the conversation about the challenges around the word “just” and the importance of the concept of infinite influence.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To connect with Mike on Twitter: @MikeCunningham

To follow Mike's Podcast visit: https://podcasts.apple.com/us/podcast/the-track-and-field-connections-podcast/id1500782760

Coach Kebba Tolbert is a record-breaking coach at the Division I and Ivy League level. It was an honor to speak to Kebba about his development as a coach. We discussed the unique opportunities and challenges of coaching young adults at such a prestigious academic institution like Harvard. We discussed how he has been influenced by great coaches like Tony Wells, Tony Veney, Dan Pfaff, Gary Winckler, and many others. As we discussed the training system Kebba shared with us his thoughts on Tempo, differentiating instruction, how he lays out his micro-cycles and nonnegotiables in his program design. He graced us with his thoughts and ideas on how to reduce injuries. As a college coach, he enlightened us on traditional gaps early on with athletes as they enter the university ranks. We pondered what coach Tolbert believes is areas he would like to still challenge himself and grow. Finally, we concluded our talk with where he sees himself as a man of color in our current struggles with equity, race, and health as a leader in the community. By far this was my most information-dense discussion with a master in his craft. Sit down and get ready to be enlightened.

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Henk and I had an awesome conversation. He and chatted about all manner of speed training. We talked about what he believes coaches need to do less and more to help their athletes reach their potential. We discussed how to differentiate training for different types of athletes. How to identify the different types of sprinters. He talked about what a warm-up should be if we should warm up at all. Coach discussed what mental training should be and who to establish what type of mindset you are coaching. We conclude our wonderful chat with where he is looking to continue furthering his knowledge in the art of coaching. 

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5. Success is not hinged on what competitors do.  4. Clear standards matter but should have enough agility to fit all manner of circumstances. 3. Learn when to engage in debate and when not to engage. 2. Never be afraid to ask for help and don't be mad when some say no. 1. Live the "All Depends" philosophy.

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Learn how to build a program that lacked identity into a team that everyone respects. Improve culture not only for your team but the entire school's program. Increase roster size and learn to develop an off-season program to dominate in the season. Learn from my mistakes. Why it takes five years. Cornerstones will be a good staff and continued education. Creating standards for athletes, yourself, and the program in its entirety. Plug and play fun culture ideas for your team to grow together: Big Sister/Brother program, Red Carnation Ball, PR Bars, interval cards, team themes, more to come in PART II next week.

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Saturday Night Fight Debrief Answering questions we didn't discuss from Tony Holler & my debate over how to train the 400m. 

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For a copy of the PPV Fight between #feedthecats vs #criticalmasssystem  here: https://sellfy.com/fieldfocus/p/saturday-night-fights-400m-debate/   

For the Sprinter's Compendium: https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

In Part II we discuss the intricacies of rest and recoveries between intense workouts. I explain how to use games to make sports performance fun with acceleration. We talk about the load minimums and maximums that are unique to acceleration. I also explain how to use different systems to blend the training and keep it interesting. We explain the value of having actual cues for different movements for different contacts through challenging workouts. In maximum velocity, we discuss how to do the workouts correctly. Also, I educated the audience on how to force the body into new firing patterns to avoid rhythm lock or what the late great Charlie Francis called a dynamic stereotype. I explain what each of these training zones requires and how to use various movement patterns to make the CNS go into overdrive for adaptation into great maximal speeds.

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This is live audio from A New Coaches Guide to Developing a Training Plan I did for the MTCCCA clinic. I cover a lot of ground for you to use as scaffolding for the future of your own unique training model. Use the time codes as a guide to different topics you want to jump into during my seminar. 

Audio Table of Contents 

:31 400-meter dash focus  1:44 Planning for Consistent Major Issues a la spring break  2:48 How to handle time trials?  5:27 What meets to train through and what is your peak?  8:00 Window of opportunities in events and figuring out your best lineup  10:25 Peak Cycle  12:38 What's the philosophical center of your training plan?  14:50 Placement of competitions on your schedule.  19:00 Linking themed training into your plan.  25:35 Loading strategies for multiple weeks including a "bump" week.  29:25 Value of the concurrent system.  33:30 Writing the daily plan.  36:50 How to order your practice.  39:00 Extra things to consider.   43:08 Plyometrics/active recovery days  45:10 Bad weather days/injury management

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Today I discuss the defense of old school methods. I ask the questions where you there, are/were they successful for a long period of time, and does the "new school" training pass the smell test? Further, I talk about having an open mind goes both ways. Plenty of absolutes out in the world but those standards are hard to defend. I then circle back to talk about the questions I asked about the old school that should be equally applied to the new school as well. Join me as we go back in time back to the old school if you pay attention you might just realize some of those wrinkled faces have lots of wisdom to share.

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Today I discuss sprint training for master's athletes. We start out discussing acceleration and its value for older sprinters. Then we move to how to implement upright running by specifically targeting stride length by maintaining it for the long haul and how to improve it. Next, I lay out a way for master's sprinters to handle their off-season conditioning and planning before the competitive season. Finally, we finish up with a specific example of how to do this arguably for the most brutal event in track & field, the 400m Hurdles.

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I had a great time discussing a deep dive into the training of an elite sprint group. Everything on and off the track must be developed and learned to bring an athlete to world-class status. I enjoyed learning Bart's process in developing training and his adaptations over time. He lays out his daily training within a weekly micro-cycle. We talked about numerous concepts from speed to sponsorship obligations and warm weather camps. He admits that vitamin D and sunlight can play a huge role in hedging our athletes against others in different climates. Bart was gracious enough to discuss why he still uses tempo and hill training as part of his sprint training. Click in and listen! 

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A message to all the fathers out there! You matter more than you could imagine. All young people need strong role models in their life. It is important you do your part. Give us a listen as we honor the great dads out there!

A while ago I have the pleasure of being a guest on Jimson Lee's site Speedendurance.com where we discussed a massive and comprehensive testing system for athletes. Today's post will be the first of a two-part series. We give a rationale for testing. Mr. Lee and I lay out how to structure on how to build guardrails for your data collection. We dive deep into talent identification for track & field. In our conversation, we educate the audience on testing for speed, power, agility, strength, injury prevention, endurance, and mental fortitude.

I have always appreciated Jimson's support. His website is a valuable resource for detailed training plans, sports science, and track & field fandom! After listening to our Thursday Thoughts go give his site a visit! 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Jimson Lee at Twitter @speedendurance

It's my pleasure to introduce the very funny and talented coach Derek M Hansen. Developed numerous programs, podcasts, weekly ZoomPoP seminars, and books on sport's performance. Derek discusses his development of love and how fate brought him to coaching. Starting as an unpaid assistant at McGill University and eventually brushing shoulders with the famous Canadian sprint coach Charlie Francis. Derek is now a sought-after master practitioner of speed who has helped pro-team sports to world championships. 

Follow Derek M Hansen at Instagram & Twitter @derekmhansen 

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To purchase the online Running Mechanics school: https://sprintcoach.mykajabi.com/offers/YddEk4rJ/checkout?coupon_code=BRINGON2021

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Derek is an International Sport Performance Consultant that has been working with athletes of all ages and abilities in speed, strength, and power sports since 1988. His coaching career started in Track and Field, providing instruction to sprinters of all ages eventually working with collegiate sprinters, hurdlers and jumpers. His career evolved rapidly working closely with some of the top performers in the world as a coach and a consultant – including Olympic medalists, world record holders, Canadian National team athletes, and professional athletes from numerous sports. He worked as the Head Strength and Conditioning Coach for Simon Fraser University for 14 years, the first non-US member of the NCAA. He also serves as a performance consultant to numerous professional teams in the NFL, NBA, MLS, and NHL, as well as major NCAA Division 1 programs throughout North America, specializing in speed development, strategic performance planning, return-to-competition protocols, and neuromuscular electrical stimulation programming. Derek is asked to speak on speed development and high-performance training on a regular basis for major events around the world and has also authored a number of books, chapters, and journal articles on these subjects.

QUALIFICATIONS, CREDENTIALS, AND DESIGNATIONS:

NSCA Certified Strength and Conditioning Specialist

NSCA Provincial Director for British Columbia – 2006 to 2010

NCCP Level 3 Track and Field Coach – Sprints and Hurdles Emphasis

NCCP Level 2 Olympic Weightlifting Coach

Course Conductor for the National Coaching Institute (NCI) Vancouver for Strength & Conditioning and Recovery & Regeneration

Sport performance consultant, sport technology advisor, and a rehab specialist for teams in the NFL, NBA, NHL, MLB, MLS and NCAA Division I college sports

Head Strength and Conditioning Coach for Simon Fraser University in Vancouver, BC, Canada – 2003-2016

Presenter, workshop leader, and lecturer at major international conferences on various topics relating to sport performance, rehab, and sport technologies

Presenter for both medical staff and performance staff for all 32 NFL teams at the 2015 NFL Combine, Indianapolis

Electrical stimulation developer and programmer – Globus Sport and Health Technologies – 2009 to present

Speed, strength and conditioning consultant – Cycling Canada – BMX and Track Cycling – 2013 to 2015

Speed, strength and conditioning consultant – Speed Skating Canada – Long Track preparations for the 2010 Olympics

Past Recruitment and Athlete Development Coach – Vancouver Region – for Bobsleigh Canada

Head Coach – Metro Athletic Club – Track and Field – 2001-2009

Head Strength and Conditioning Coach – Canadian Men’s Field Hockey Team – 1999-2004

Head Strength and Conditioning Coach – Canadian Olympic Women’s Softball Team – 2001-2004

Author – Plyometrics Anatomy 2017 and High-Performance Training for Sports 2014, Human Kinetics Publishers

From across the ocean, we get to have a pleasant chat with Mike Hurst the godfather of the Concurrent System for sprint training. Which lines up nicely with the critical mass system discussed recently. His modular methods have produced World Class competitors for 40 years! He discusses the microcycles that are used in his unique program. We highlight the importance of plyometrics, running mechanics, and recovery within the concurrent system.  He runs the Fast Track 400m Facebook group. His system is uniquely his own allowing for athletes to be race-ready with greater frequency than most systems. Mike's "first" career was as a sports journalist that has allowed him to meet many great coaches from across the globe for decades. Mike is a fountain of practical wisdom and kindness which all coaches could benefit from emulating.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

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To join Coach Hurst's Fast Track 400 Group Visit: https://www.facebook.com/groups/1762428870638770/

1. Purpose 2. Daniel's  3. Peak 4. Talent  5. Periodization 6. Sprinter's 7. Game 8. Supple 9. Overrated  10. You have Taught

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Buddy Morris is a force of nature this is an unvarnished conversation with colorful language abound. Buddy holds nothing back in his honest approach to four decades of sports development.  In this particular conversation, I allowed coach to dive into his stream of consciousness and take me along for the ride. We discussed athletic development at the professional level and the importance of variation. He discusses the value of sprinting above all other modalities especially in a year without a lot of contact with NFL professionals. He explains his worry about personal trainers and therapists who might not be entirely altruistic in their motives when dealing with multi-million dollar athletes. We discuss what coach Morris has learned from the likes of Dan Pfaff and Louie Simmons. He details numerous stories about the recovery process, rehab, and work-to-rest ratios for the best path to sport readiness. I thoroughly enjoy my time with Buddy.

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For more info on Coach Buddy Morris: https://www.azcardinals.com/team/coaches-roster/buddy-morris

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

Welcome to the Companions of the Compendium Podcast

A podcast that is a deep dive on speed, power, strength, and endurance. We discuss winning cultures driven by successful leaders. Our podcast will target coaches who want to LEVEL UP in their pursuit of lifelong professional development. We will talk to people at the tip of the spear in track & field, basketball, baseball, football, Olympic sports, strength & conditioning, and education. We'll unearth the commonalities between successful programs from high school to college and event the professional ranks.

Thank you for joining us! Make sure you tell your friends! 

We can be followed on Twitter @sprinterscompen

A discussion of strategies on how to move a sprinter up or a distance runner down to the 400/800 races. The over-under principle. Week to week and day to day. Case Studies of an athlete moving down and an athlete moving up. Rotate events and its advantages. Do everything you can to have a positive first experience. Race Model for the 400 and 800. Unique training ideas for the critical zone athlete. Frequently asked questions. Specific training plan ideas.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

Next week we are going to have the privilege to have the first-ever long-form interview with record-breaking High School and Club coach Sean Burris. The critical mass system is the essence of his programming for his sprint, hurdle, and jumps athletes. Today I deliver a primer on the training philosophy to provide context to the system that has produced decades of national class speed & power athletes. Most recently the fruits of this system produced world number one outdoor 400-meter dash sprinter Justin Robinson in 2020. 

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1. Be consistent 2. Social Equity 3. No Outrageous promises 4. Honest even when hard 5. Be prepared in advance

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1. Have you read the book Born to run and if so thoughts?  

2. If you have read it, how do you think running sandals or minimalist shoes would translate on the track for shorter distance sprints as opposed to the long runs in the book?  Feel free to tag anyone that might have input.  

A. Purpose B. Injury prevention C. Implementation D. Caution E. Other things to consider as well  

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For more check out the Sprinter's Compendium https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

It was a pleasure to dive deep into the science of high speed. We did deep dives into research mistakes and strategies coaches to best make use of their time studying research. We discussed how it's possible to marry science and high-performance coaching. Dr. Clark educates us on commonalities and motor realities in research on limb velocity. He talks about what we want to see at maximum velocity and how some athletes create their own trap. He answers my question on how to develop proper posture and mechanics along with its unforeseen advantages. Ken humors us by dipping into the maximum velocity vs. acceleration debate. Dr. Clark introduces us to numerous other sports scientists we should further explore and ponders why we find him to be such a valuable source of knowledge in all things speed.

To Contact Dr. Ken Clark visit: https://www.kenclarkspeed.com/

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I had the privilege to sit down with long-time strength and conditioning coach Bob Alejo. I got to know one another through our friend Derek Hansen and his ZoomPOP group talks. Bob packs a ton of philosophical and technical expertise in our hour together. Coach, athletes, and administrators will find a lot of value in our conversation. For our strength and conditioning Gurus will love the practical way he breaks down how he built a strength training program that worked so well in professional sports. Sit down, turn us on, and learn something from BIG time Bob Alejo!

For more on Bob Alejo's Training System & Philosophy visit here: https://simplifaster.com/articles/author/bobalejo/

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I thoroughly enjoyed my talk with Dr. Avedesian! We went WAY down the rabbit hole on injuries and sports performance. A lot of our discussion is cutting-edge research from a number of different sources.  Jason Avedesian is a post-doctoral researcher at the Emory Sports Performance and Research Center. His research interests include ACL injury, sports-related concussion, and sensorimotor contributions to athlete performance and injury. Jason completed Bachelor’s degrees in Mechanical Engineering and Kinesiology from Michigan State University, a Master’s degree in Biomechanics from Ball State University, and a Ph.D. in Interdisciplinary Health Sciences (Biomechanics) from UNLV.

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Today I break down my process on actionable things to help you stay above the drama and be a net positive for the community in which I serve as a coach.

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1. You start the fight you finish it. 2. Presence Matters 3. There are No Limits 4. No one can tell you who you are but you.

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Follow Me on Twitter @sprinterscompen

High School and Club Coach Sean Burris is one of the principal founders of the #criticalmasssystem and Coach of World Youth Record Holder Justin Robinson. 

Coach Burris's athletes have accumulated numerous state team and individual titles. His athletes have set national records through the USATF and AAU track & field. One of the best-kept secrets in high school coaching everywhere coach Burris is at records seem to fall. Coach Burris was also a key contributor to the book the Sprinter's Compendium and my mentor. Known as a 400-meter specialist coach but has also guided All Americans in every running event from the 100-800. 

Coach Burris discusses is the athlete-centered system. He clears up the misconceptions about his program. He details how he developed his system and the common traps coaches fall into. He discusses the strategy behind what he does to sequence training, the importance of recovery, and spells out the truth in why some coaches have a hard time implementing correct training.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Coach Sean Burris Twitter @gatewaycityu 

A while ago I have the pleasure of being a guest on Jimson Lee's site Speedendurance.com where we discussed a massive and comprehensive testing system for athletes. Today's post will be the SECOND of a two-part series. It is VERY important to watch part I here. We give a rationale for testing. Mr. Lee and I lay out how to structure on how to build guardrails for your data collection. We dive deep into talent identification for track & field. In our conversation, we educate the audience on testing for speed, power, agility, strength, injury prevention, endurance, and mental fortitude.

I have always appreciated Jimson's support. His website is a valuable resource for detailed training plans, sports science, and track & field fandom! After listening to our Thursday Thoughts go give his site a visit!

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Jimson Lee at Twitter @speedendurance

Today is the fourth and final installment of my talk at the Central California Coaches Clinic. We discuss what is active recovery. I chat about how to layout plyometric training and cool down methods. I finish the talk with quick suggestions about the weight room and injury prevention. 

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This week we dive deep into a number of subjects like nutrition, diet, health, and lifelong wellness with Wendi Irlbeck. Wendi is one of the biggest names in sport's nutrition. Wendi combines her roots on the farm with her experience in strength & conditioning, and college sports to create strong connections for global health. Irlbeck has worked with teams, individual athletes, and the general public to be an absolute positive on the lives she works with daily. We had a good conversation on a number of subjects that some are afraid to approach. Wendi dives feet first into these subjects without hesitation because her mission is to educate no-holds-barred. It was a pleasure to sit down with Wendi. 

We open our discussion about her path to nutrition. Her faith and mentors have played a heavy role in what she has done as a nutritionist, dietician, and lifestyle coach. Wendi continues our conversation on the difference in the diet for types of people and their athletic goals. She explains in detail the importance of breakfast and breaks it down into three different types of people. She and I then discuss vegan and plant-based diets. Wendi teaches us how to handle the diet with young people along. Miss Irlbeck and I dialogue about the best strategies on how to do the diet successfully. She and I follow this with a conversation on supplements. We talk about creatine and pre-workout along with their potential value for athletes. However, she reminds the audience that putting supplements before a good diet is like rearranging furniture on a sinking ship! Wendi goes on to educate us on five things that she believes need to be cleared up on nutrition. She and I then discuss how nutrition can be leveraged to get better sleep.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To reach out or follow Wendi

Nutrition with Wendi - https://nutritionwithwendi.com/

Twitter - @Wendi_Irlbeck    Instagram - nutrition_with_wendi 

Facebook https://www.facebook.com/NutritionwithWendi

Mike takes us through his development and mentors to bring him to the pinnacle of strength and conditioning. Coach Boyle talks about his time at Boston University and their hockey dynasty. Coach shares with us a story on if you can coach something you can coach everything! He educates us on the myth of fitness. Mike cautions against expert beginners’ syndrome. However, there is nothing wrong with listening to people with extreme points of view to understand the context. Boyle uses the feed the cats philosophy on limited weight training as the backdrop to understanding initially ideas that seem a bit too radical. We discuss together the value of Adam Grant’s book Think Again in reflecting on concepts that are new or foreign to us. Mike takes us through the “think again” concept as it relates to hexbar deadlift versus other weight room strength training exercises. Coach talks about the importance of building training that is inclusive casting a wide net over an expansive number of sports! He makes the argument that only getting better at bilateral bench, squat, and deadlift makes you a worse athlete. Instead, we should improve athletes globally and one of the very best ways to do it is through speed training. We go on to educate the audience about the dangers of a coach’s engrained bias and how to manage it as we develop. Additionally, Mike warns us about the internet expert and the pitfalls from not being able to filter the quality content from those who are suspect at best. Coach Boyle goes into the importance of making things simple. He references the book They Have Not Been Taught until they have learned as a great example of the mastery of complex concepts into their simple component parts. Mike highlights the value of cueing athletes “do this, not this, this” derived from the actual coaching legend John Wooden. Coach Boyle educates me on the best cue I have heard in a long time for Olympic Lifting. Mike shares with us three filters we should all have to be better coaches. We continue our conversation by deconstructing the “ok boomer” ageism in the world of strength and conditioning. We close our conversation with Mike predicting what will his lasting impact become on those he taught, coached, and mentored.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To contact Coach Boyle on Twitter: @mboyle1959

To learn more about Mike’s business and coach visit here: https://www.bodybyboyle.com/

Chris is a top-flight hurdle and sprints coach for Minnesota State! He has become a master educator, with numerous national champions and record holders under his belt. Coach Parno and I had a wonderful conversation about education, organization, dealing with different athletes, and his evolution as a coach over nearly two decades in the sport.

His recources: https://linktr.ee/chrisparno?utm_source=linktree_profile_share

For the Sprinter's Compendium: https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

Chris Parno enters his 12th season as the Associate Head Track and Field Coach. Parno leads the men and women's sprint/hurdle groups and serves as the recruiting coordinator. While being led by Parno, the maverick sprinters and hurdlers have experienced unprecedented success, rewriting the record books and establishing MSU as a sprints and hurdles powerhouse among Division II. On top of his coaching duties at Minnesota State, Parno serves as a USATF lead instructor for the Level 1 coaching certification programs, while also instructing for the Level 2 and 3 certification programs.
Coaching Honors: 
-2024 NSIC Outdoor Women’s Assistant Coach of the Year
-2023-2024 USTFCCCA NATIONAL Indoor Women’s Assistant Coach of the Year
-2023-2024 USTFCCCA Indoor Women’s Assistant Coach of the Year – Central Region
-2023-2024 NSIC Indoors Women’s Assistant Coach of the Year
-2023 USTFCCCA Outdoor Women’s Assistant Coach of the Year – Central Region
-2023 NSIC Outdoor Women’s Assistant Coach of the Year
-2022-2023 NSIC Indoor Men’s Assistant Coach of the Year
-2022 USTFCCCA NATIONAL Outdoor Women’s Assistant Coach of the Year
-2022 USTFCCCA Outdoor Women’s Assistant Coach of the Year – Central Region
-2022 NSIC Outdoor Women’s Assistant Coach of the Year
-2021-2022 USTFCCCA NATIONAL Indoor Women’s Assistant Coach of the Year
-2021-2022 USTFCCCA Indoor Women’s Assistant Coach of the Year – Central Region
-2021-2022 NSIC Indoors Women’s Assistant Coach of the Year
-2021 NSIC Outdoor Men’s Assistant Coach of the Year
-2020-2021 USTFCCCA NATIONAL Indoor Women’s Assistant Coach of the Year
-2020-2021 USTFCCCA Indoor Women’s Assistant Coach of the Year – Central Region
-2019-2020 USTFCCCA NATIONAL Women’s Assistant Coach of the Year Finalist (top 3)
-2019-2020 NSIC Indoor Men’s Assistant Coach of the Year 
-2019 USTFCCCA Outdoor Men’s Assistant Coach of the Year – Central Region
-2018-2019 NSIC Outdoor Men’s Assistant Coach of the Year 
-2018-2019 USTFCCCA Indoor Assistant Coach of the Year – Central Region
-2018-2019 NSIC Indoor Men’s Assistant Coach of the Year 
-2017-2018 USTFCCCA Indoor Assistant Coach of the Year – Central Region
-2016-2017 USTFCCCA Indoor Assistant Coach of the Year – Central Region
-2015-2016 USTFCCCA Indoor Assistant Coach of the Year – Central Region
-2015 USTFCCCA Outdoor Assistant Coach of the Year – Central Region
-2014-2015 USTFCCCA Indoor Assistant Coach of the Year – Central Region

Gerry DeFilippo serves as head trainer and owns and operates Challenger Strength while also serving as the strength coach for the Jersey Hitmen. He orchestrates the programming and training for eight different Hitmen teams, which range all the way up to the Elite and Premier Junior's Level Programs.

Since founding Challenger Strength in 2016, Gerry has worked with college and college-bound athletes across multiple sports. In addition, he has had numerous articles published on EliteFTS, Muscles and Strength, and Elite Baseball Performance. He specializes in getting athletes bigger, stronger, and faster with a blend of strength and speed training.

Gerry has studied under and is certified by industry legends Joe DeFranco and James Smith. As a Certified Physical Preparation Specialist he specializes in athletic performance, pre-movement preparation, strength, power, speed, core training, program design, and mental toughness, all built on the seven pillars of athletic performance. Aside from being a Certified Physical Preparation Specialist, he is also an ISSA Certified Personal Trainer, with a background in personal training and general fitness.

​In addition, Gerry has a B.S. in Management from Rutgers Business School and spent three years as a college baseball player at Babson College in Massachusetts, and Rutgers University-Newark in New Jersey.

Gerry and I discuss the positive impact of his podcast on the world of sport’s performance. Coach DeFilippo discusses his development and molding his career through his mentors. Coach then stresses the importance of investigating the experience and education of other use admire as guideposts to help inform your own coaching. Gerry then enlightens us on how important an entrepreneurial college course changed the trajectory of his entire life. He then educates the audience about the power of a vision board and looking back on how it might have changed over the years. Gerry informs us about the benefits and challenges of being in northern Jersey, a hotbed for sports performance practitioners. Coach expands on the topic to explain why he thinks Challenger Strength has been able to separate the organization from the competition. DeFilippo discusses the importance of tracking and attention to detail for the individual client. Coach lays out a number of examples that S&C people should be tracking in their programs right now and how the root of all of it is quality testing. Gerry champions having a system so the athletes know what to expect and how to do things within the culture of the program. We drill down together why and what tests should be used to establish a profile for the athlete. Gerry and discuss when is it time to let a test go to streamline the process. Coach continues this conversation on cueing and when or when not it's needed. DeFilippo educates us next on his philosophy on unilateral and bilateral training. Gerry explains to us his work and ideas on the Conjugate System.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium, visit: https://store.vervante.com/c/v/V4081803315.html

Follow Gerry on Twitter: @Challenger_ST

Muscles and Management Podcast

https://podcasts.apple.com/us/podcast/muscles-and-management/id1447817647

It is my great pleasure to present to you today Coach Robert Assise, nationally renowned jumps coach, writer, and clinician. Founding father of Fieldfocus.  Coach of scores of all-state athletes in the jumps and frequent contributor to Simplifaster. Rob and I covered a lot of ground in our 1.5-hour talk. Coach Assise discussed the development of jumpers at the high school level through testing and talent identification. He laid out strategies for coaching numerous jumpers across all the power events. We went into great detail on how he lays out weeks of training and the modifications made over time. We followed this segment with a deep dive on isometrics and strength training in general for jumpers that he has developed over time. No doubt for everyone who wants to learn how to develop explosive power or as the kids say "get bunnies" this is a must-listen!

Please visit our sponsor Simplifaster: https://store.simplifaster.com/sku/83/

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

Contact Robert on Twitter @HFJumps 

1. The Chance to Still Develop Leaders 2. Teaching us Delayed Gratification 3. Creating Relationship that Last a Life Time 4. The Chance to Grow and Improve. 5. Makes Believers (In themselves)

Visit our sponsor: https://store.simplifaster.com/sku/83/

For the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

Mike Cunningham one of the nicest people in the world of sport honored me by having me on his Gill Athletics Connections podcast. It was a unique conversation about sports without "X's & O's." I know you will truly enjoy it plus.... I make a fool of myself numerous times it should make you chuckle. I am sharing our conversation now because following this Thursday's Thoughts I had Mike return the favor on my podcast. Without Mike's support, this podcast would not exist. I am humbled to call him a friend. Enclosed below are the show notes from our conversation. 

"The life of a high school track coach is much different than one of a college track coach. And then sometimes there are a lot of similarities. Today we learn of Ryan's journey from athlete to the teacher to coach. The trials and tribulations have a lot to teach us about perseverance and passion. Lots of lessons on how to teach kids today whether it's history or sprinting, along with why to teach kids. Ryan did a great job of showing why he coaches and the real love of kids that drives him on a daily basis. He is also the author of the Sprinters Compendium. We learn of how the idea started to write a book and how it came to fruition. At the end, I put Ryan on the spot to perform and you will not want to miss it. I guarantee it!"

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To connect with Mike on Twitter: @MikeCunningham

To follow Mike's Podcast visit: https://podcasts.apple.com/us/podcast/the-track-and-field-connections-podcast/id1500782760

Coach Holler is best known for his impassioned philosophy, Feed the Cats, which involves drilling things down to their most essential elements to keep training fun. Tony and I had a unique conversation about his continued evolution as a coach and how the world has changed for him now that his message has spanned the globe. Coach Holler shared his continued pursuit of excellence and his new challenge of completing his first official book.

We discuss the evolution of the message to others worldwide and how to become a lifelong learner through sport. Tony shares how to manage the role of being an amplifier, problem solver, and consultant for coaches and athletes alike internationally. I am excited to share this organic and novel conversation with Tony. Please share this podcast with others who can benefit from the messages shared by the experts interviewed.

Tony will speak at the Missouri Track and Cross Country Coaches Association Clinic this December 12-14 2024.

To register, click here: https://na.eventscloud.com/ehome/808834

To learn more about Tony or purchase some of his work, visit him at the following locations

X- @pntrack

Instagram- coachtonyholler

Coachtube- https://coachtube.com/users/tonyholler

YouTube- https://www.youtube.com/@coachtonyholler

For the Sprinter's Compendium, Purchase it here:

https://www.amazon.com/Sprinters-Compendium-Ryan-J-Banta/dp/1946208566/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

It was my pleasure to have program builder, inspirational leader, and hurdle expert JT Ayers. JT starts our conversation about the importance of finding the right mentors and humbling yourself to create connections with coaches who are doing things right. These networks are critical for our growth into better servants to our community. Next JT and I discussed the five key things to build a program from scratch. He dives deep into each one and how to apply that in multiple settings to truncate the time it takes to become successful. He talks about the importance of being your genuine self and lay roots within your community. JT and I open up about our faith along with its role in our life as coaches/educators. Coach Ayers then treats us with a detailed explanation of how he develops hurdlers and an elite level along with balancing the logistics of running such a traditionally large program. Coach Ayers is a walking, talking, lightning rod, and by the time we were done talking I was ready to run through a wall for him!

Please visit our sponsor Simplifaster: https://store.simplifaster.com/sku/83/

Follow JT Ayers on Twitter: @CoachJTAyers or at his site: https://www.coachayers.com/

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

We first get acquainted with Keith Ferrara and his inspiring story to overcome a serious injury where he was told he could lose his leg from compartment syndrome. Like all things in Keith’s life, he beat it into submission to accomplish a great many things in sport through developing a monster of a strength and conditioning program from scratch. Keith and I dive deep into the power of belief in conjunction with a growth mindset! Triphasic Training by Cal Dietz was a heavy influencer on coach Ferrara’s growth and development as a coach. His philosophy is using the sport to guide the qualities he is training to improve the athlete specifically for the work they are going to see in competition and not the other way around. Keith goes into his rotation within his plan to bring about concentric, eccentric, and isometric emphasis into blocks of training. Coach Ferrara talks about how he rotates the different days of training in detail along with when he decides to reset microcycles from earlier in the season/offseason. Coach highlights how eventually his athletes are strong enough and must make sure the athletes are explosive through the improvement of raw speed. He explains how he organizes speed and using it a measuring stick for sports readiness. Keith educates us on his battery of tests to see the athlete’s readiness in a number of different biomotor abilities. Keith discusses in detail his feelings on PRs and rolling averages when recording or collecting data. He builds on the subject by describing how he evaluates data to interpret what is happening in the program from a macro and micro scale. Coach goes into how he balances nearly two dozen college teams at one time. Keith explains how he builds relationships with the sports coaches and lays out the plain in the beginning of the sport’s season to increase buy-in from the team staff. Coach then takes us through how he builds his speed sessions. Keith discusses how he pairs speed and strength in marriage to maximize results. Ferrara describes how and where he builds in recovery. Coach strongly addresses the fallacy of not being “fit enough” and putting possible blame on S & C staff. We have a conversation on the strategies on how to battle this and turn it into an asset for your program. Keith gives us a few tricks to fit some of the “low hanging fruit” to reach their genetic potential. He then describes what he learned to build a program if he had to do it all over again.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

More relationship-building in practice & less in competition. Don't be a distraction to the athlete or the team.  Relationships matter more than technical expertise to your pupils. Perception is the reality to parents, guardians, and athletes. Parents are crucial to healthy coach-to-athlete connections.

Please visit our sponsor Simplifaster: https://store.simplifaster.com/sku/83/

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

End the War on TEMPO. It's NOT a four-letter word! As a tune-up for the upcoming VSPC coach Tyler Germain & Coach Banta sat down to answer questions about tempo training for sprinters. They discuss implementation, differences for events, and evolution of the training modality throughout the track and field season. When finish by answering numerous questions from the audience on sprint training, planning, and strategies. To register please visit: https://vspc.coachesclinic.com

Don't forget to Visit our Sponsor for this Podcast Simplifaster visit here: https://store.simplifaster.com/sku/83/

For my book the Sprinter's Compendium visit here: https://store.vervante.com/c/v/V4081803315.html

Intro music from Doc Feldman on Twitter: @Eh_Whats_up_Doc

This is the final entry of our III part series on Building a Culture from Zero. Before listening to Part III please make sure you have listened to Part I and Part II. How to handle injuries, attendance, and absences through google forms. I go on to talk about the ability to be flexible by being empowered with details ahead of time. We want to have answers to better create a plan to help organize training and have a healthy attitude when dealing with young people. I then dive into how we group our athletes in practice to maximize efficiency and produce results when talent is sparse. We discuss the Baylor group and our different levels to design workouts. Testing and linking themes are a must to a successful team. The value of a checkout culture and process. What to do as a coach at track and field meets. I touch on what I do to deal with injuries within our program while maintaining contact with the athletes as they recover. How to develop ABC training sessions and alternative means when hurt to maintain readiness when healthy. We talk about positive psych interventions like a gratitude bomb, 24-hour taper, etc.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

1- Physically Resilient   2- Always Competing & Being Challenged  3- More Skill to Be Used at the Highest level   4- Different Coaches to Sheppard Talent  5- Bigger Network of Relationships & More a Part of the Community

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

In today's chat, I discuss that technical training does work. We then dive into Derek Hansen's idea about the simple model and cue of #bethehashtag. Technical work must be seen daily in training to build the movement patterns you want to see. Just like all other training to maximize an individual's potential, we must steer our interventions to our athlete's unique technique. When this is all done correctly not only will performance output improve but injuries will be reduced in the process. 

Please visit our sponsor Simplifaster: https://store.simplifaster.com/sku/83/

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

Jonathan Marcus is an American running coach, meet director, podcaster, and total running geek.

Jonathan has over 15 years of experience and success developing runnings of all levels and abilities. He’s coached several US Olympic Trials and US National Championships qualifiers as well as individual champions at the high school, college, and professional levels.

In 2015, Jonathan founded High-Performance West. Originally a track & field club for national class athletes based in Portland, Ore., HPW has evolved to become an online platform that strives to inform, educate, and better running coaches of all levels by publishing regular free and paid subscription content of the highest quality.

In addition to coaching, Jonathan has dedicated his career in athletics to providing highly competitive opportunities for runners at the local and national levels. He is a founding meet director of notable American high-performance middle distance meets such as: Portland Track Festival, Adrian Martinez Classic, the USATF Middle Distance Classic (formerly OXY High Performance), and Sunset Tour. He also served as the elite fields coordinator for the Brooks PR Meet, an elite High School track & field meet, and the FloTrack Throwdown High-Performance Meet.

In 2011, Jonathan was recognized by USATF as the Long Distance Chairman of the Year for his efforts to advance long-distance running opportunities in the state of Oregon and the Pacific Northwest.

Jonathan is the co-host of the On Coaching podcast with Magness & Marcus, started in 2015 with his good friend and colleague Steve Magness.

Steve and Jonathan founded the Magness & Marcus Scholar Program, a continuing education program aimed at providing distance running coaches of all levels with relevant and practical information and knowledge in the form of online courses and programs of study.

His most recent project, Super Running Training, provides 1-on-1 coaching, training, recovery, and club membership services to runners of all levels and abilities.

Jonathan currently holds a Level 1 Coaching Certification from USATF and Strength & Conditioning Certification from USTFCCCA.

He enjoys working with runners of all levels and currently lives in Oregon with his wife, Kristen.

Coach Marcus takes us through his myriad of mentors and experiences to develop him as a coach. Jonathan talks about what he learned NOT to do as a coach. He continues on to discuss the importance of creating great experiences for our athletes. Coach talks about stressing the process over accolades. Johnathan talks about how expectation is the killer of joy. We discuss the importance of the human element in coaching over the X’s and O’s. Coach Marcus talks about the vitality of funding needed for coaching and educators. Jonathan educates us on his takes aways he learned from going back to teaching the roots of track & field in high school. He then walks us through some of the training progressions he did with an abbreviated season. Coach explains how Covid has forced us to be better at what we do as coaches. We discuss the reality of the identity crises most coaches will face in their careers. Coach and I chat about reframing poor moments into something positive to better ourselves.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Coach Marcus on Twitter @jmarpdx

It was my distinct pleasure to have a great conversation with Olympic champion and World Record holding sprinter Bianca Knight. We discussed the rapid rise to track and field stardom. She took us through her transition from amateur to professional ranks. Bianca talks about the importance of being true to yourself and how sometimes the solitary pursuit of world-class athletics. She and I discussed what it takes to be a great coach to athletes pursuing Olympic greatness. We then dove deep into her favorite training sessions and how her training was laid out within a microcycle. She discussed the sessions as a coach she would implement. We discussed the importance of building training for the event and the unique athlete you are working out. Bianca educates us on her new App BK Trackstars. Through this App, she hopes to improve coaching, the love of sport, and enhancing training through a community-based effort. Through her efforts, she will be raising money for qualifying programs that can use a boost in their efforts to continue the great tradition of track & field at the grassroots level. 

To follow Bianca on Twitter visit: @MsBiancaAK

To download the App visit: https://www.bktrackstars.com/

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To get your copy of the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

1. Losing a classroom/team because I lacked composure 2. Never Getting Past Injuries 3. Loading my Athletes too Much 4. Not Running a 4x400 in 2003 5. Reaching Back Out to My Friend

Please visit our sponsor Simplifaster: https://store.simplifaster.com/sku/83/

To pick up a copy of the Sprinter's Compendium please visit: https://store.vervante.com/c/v/V4081803315.html

Today we start part one of our Central California Coaching Clinic Session: Coaching the Sprints A-Z. In this part, we break down how to set up a proper warm-up and attack daily drills for sprinters. Sprinters can be trained and you can move the needle for them through technical work. Click and listen to this episode and see how it's done.  We talk about protocol, rotations, surfaces, and how to take advantage of the body's desire for novelty. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

Companions of the Compendium Episode 25 Calvin Smith Former World Record 100m Sprinter, Olympic Gold Medalist and Author

Today I got to meet a hero of mine growing up! Even when I was young I loved sprinting and the Olympics! Today I get to meet one of the fastest people in the history of planet earth. A clean sport advocate, we got into numerous subjects from his upbringing in the South, his college experience all the way to his gold medal glory. We dove deeply into how he trained and what he thought was his secret weapon against his opponents. He talked about the importance of keeping the drug testers ahead of the cheaters and why he feels it's important for the athletes who toe the line testing themselves against the world's best. He had some ideas on how to fix the sport of track & field while building off its natural advantages. It was a special treat to sit down and chat with this world-class human being! Sponsor SimpliFaster

https://anchor.fm/ryan-joseph-banta/episodes/Companions-of-the-Compendium-Episode-25-Calvin-Smith-Former-World-Record-100m-Sprinter--Olympic-Gold-Medalist-and-Author-e14lvpr

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To grab a copy of Calvin's book click here

We dive right in with a unique conversation on the podcast. In episode 35 we meet four-time Olympian & multi-time medalist Roland Schoeman. He and I went into the deep end on training young people, mental resilience, the myths of swimming, his training parameters, and MORE! Listen in, subscribe, and share. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Roland on Twitter- @Rolandschoeman

This is Part III of my talk about sprinting. I take you quickly through a number of different workouts based on the still intense but extended sprint training. Clear your mind and open it to the possibility of longer options. Different events require different loads and interval lengths. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html