Just Fly Performance Podcast

By: Joel Smith Just-Fly-Sports.com
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  • Summary

  • The Just Fly Performance Podcast is dedicated to all aspects of athletic performance training, with an emphasis on speed and power development. Featured on the show are coaches and experts in the spectrum of sport performance, ranging from strength and conditioning, to track and field, to sport psychology. Hosted by Joel Smith, the Just Fly Performance Podcast brings you some of the best information on modern athletic performance available.
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Episodes
  • 438: Vern Gambetta on Isometrics, “Spectrum-Training” and Rhythm, in Athletic Development

    438: Vern Gambetta on Isometrics, “Spectrum-Training” and Rhythm, in Athletic Development
    Nov 21 2024
    Today’s podcast features sports performance coach, Vern Gambetta, owner of Gambetta Training Systems. Vern is a globally respected leader in sports performance training, with over five decades of experience in coaching and consulting across multiple sports. Gambetta has profoundly influenced the field of athletic development, and his innovative approaches to functional movement, strength training, and sport-specific conditioning have shaped the practices of coaches, trainers, and athletes worldwide. It's interesting to think of the idea of “nothing new under the sun”, in physical training. Vern has been through half a century of training means and methods, using methods both popular and forgotten. So often in our own training and coaching journies, we look back and think “That was a great training series, I should do that again”! In this episode, Vern speaks on complex training (although as he mentions, he just calls it training), getting into spectrum training, and the evolution of his leg circuits. He talks about his history with isometric training, along with PNF concepts that are highly effective, but forgotten by many performance coaches. He also gets into priming and potentiation, rhythmic aspects in training, looking at training transfer through the lens of track and field, and much more in today’s episode. Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage. Main Points 11:19- Tailored Training for Optimal Athletic Performance 16:04- Track and Field Coaching and Sports Performance Concepts 25:33- Optimal Movement Patterns for Youth Athletes 37:41- Female Athlete Success Through Multilateral Training 39:16- “Spectrum Training” for Optimal Athletic Performance 42:33- Triphasic Muscle Nature of PNF Rehabilitation and PNF Techniques 49:04- Athletic Priming with Varied Lift Combinations 53:53- Enhancing Training Circuits with Added Resistance 58:09- Rhythm-Based Velocity Training for Athletic Performance 1:00:18- Progressive Coaching: From Slow to Explosive Quotes "I don't call it complex training, I call it training." - Vern Gambetta" “I just so thankful for the background in track and field, and also having competed in the decathlon at a very low level to understand how things fit together because as a coach, if I did too much in the weight room, strength training wise, I was going to compromise something else” – Vern Gambetta "The rule of never sacrificing range of motion for resistance." - Vern Gambetta “What I want them to be able to do is be able to make optimum shapes relative to what they have to do in their sport and strengthen the connections and that they're able to make better shapes. And that what that does is that develops a more robust athlete. And a healthy athlete” - Vern Gambetta “I've been doing isometric using isometrics and training since I first started strength training in 1963, and it's never not been part of my programs” - Vern Gambetta “And then there was a guy, Dr. Pat O'Shea at Oregon State, who wrote a lot about it, where basically you'd set your pins in a rack and you say if your max squat was 400 pounds, you'd put 500 pounds. And you drive it up for maybe four or five inches against the top pin, and then you'd hold it for six counts. And I did that. And, man, the lifts went sky high” - Vern Gambetta “I do these, I call them spectrum workouts where you go from isometric to fast eccentric to eccentric, fast eccentric. There's concentric work to regular tempo to total ball...
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    1 hr and 26 mins
  • 437: Cody Bidlow on Breaking Sprint Barriers and Intuitive Training Concepts

    437: Cody Bidlow on Breaking Sprint Barriers and Intuitive Training Concepts
    Nov 14 2024
    Today’s podcast features speed coach, Cody Bidlow. Cody is a track sprints coach, athlete, and founder of Athlete X and SprintingWorkouts.com. He has been a head track & field coach at Arcadia High School in Phoenix, AZ, and a coach at EliteU working with NFL combine prep athletes. An all-conference sprinter for Grand Canyon University, Cody has been a personal coach for professional MLB athletes, track athletes, and consults for coaches around the world. To sprint fast takes an immense amount of effort and focus. To sprint one’s fastest in their early 30s takes a deep understanding of the training process and individual factors that account for top performance. On today’s episode, Cody speaks on speed training in regards to his current sprinting personal bests at age 32, and how he has dialed his training in this recent year. We speak on many aspects of training on the level of intensity, essentialism, workout regulation, resisted sprinting, complex training, and much more. Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage. Main Points 2:37- Cody’s Recent Training Gains, Along with His New Role as a Father 10:00- Using Strategic Breaks for Enhanced Performance 12:33- High-Intensity Athlete Training for Performance Improvement 19:05- Natural Approach to Sprinting Techniques 23:13- Optimizing Training Intensity on a Busy Schedule 29:53- Maximizing Intensity for Effective Workouts 32:41- Performance Optimization through Autoregulation in Training 41:18- Enhancing Performance Through Auto-Regulation Communication 55:11- Enhancing Sprint Performance Through Resisted Load Variation 1:00:29- Concurrent and Complex Training Paradigms for Sprinting Success 1:05:14- Optimal Training Methods for Narrow vs. Wide ISA Types Quotes (26:34) I'd rather walk away from the session knowing that I ended on my best note. I can, you know, ride the dopamine high of seeing that, you know, nice time and having a fun time out at the track and let that be the stimulus for the day rather than, oh, well, the book over here says that I need to do, you know, 350 meters and I only did 240. - Cody Bidlow (34:10) I would say that my training is very autoregulated, but it's not to the point where I'm looking at, oh, velocity dropped by 2.5%, so that's why I'm going to shut it down, It's more, I can tell within myself that I'm getting to a point where I'm starting to get fatigued from this workout – Cody Bidlow (38:24) Are you really going to run faster on this next one? Yes. Okay, do it. Are you going to be safe? Are you or are you going to get hurt? No, I'm not going to get hurt. Okay. Yeah, do it. - Cody Bidlow (44:43) If you just simply ask them, like, how do you feel? They're gonna say good. Bad. You know, they're just gonna say some kind of basic thing because they may not really grasp what I mean by that question. - Cody Bidlow (45:03) So I would try to ask questions in a way where we're getting a little bit deeper. Like, I'd maybe be specific about how do your hamstrings feel? Do you feel like you're going to be able to run as well on the next one? Or what did you feel on that rep? - Cody Bidlow (46:32) The athletes who really want to be good, they're always going to say, yes, I'll always take another rep. The athletes who are lazier, they don't care as much, or, you know, whatever their mental mechanism is, they always. It's almost like, yeah, I'm good. Yeah, I'm done. It's not even necessarily that I want to get better.
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    1 hr and 16 mins
  • 436: Julien Pineau on Skeletal Loading, Sandbags and the Art of Instinctive Training

    436: Julien Pineau on Skeletal Loading, Sandbags and the Art of Instinctive Training
    Nov 7 2024
    Today’s podcast features movement-focused strength coach Julien Pineau, founder of Strongfit. With a background in sports ranging from competitive swimming to MMA and strongman, Julien started coaching in 1993 and opened his strongman-focused gym in 2008. Known for his integration of all systems of the body, along with his eye for human movement, he’s worked with athletes across various disciplines, pursuing growth both inward and outward. It's easy to get overly accustomed to the typical training tools we are provided with. What is now the standard of physical training on the level of barbells, dumbells, machines, and heavy linear conditioning, however, is quite different than the physical demands on a human in our native environment. In so many ways, training with a sandbag is a great equalizer, as it brings online, so many of our instinctive human systems, and reminds us of our innate function. In today’s episode, Julien explores human instinct and body intelligence in training, covering sensory aspects (myotomes) of hands and feet, the role of anxiety/frustration, isometrics, the nervous system, the heart's intelligence, bone loading, grip strength, and more. This insightful discussion touches on essential training and performance concepts. Today’s episode is brought to you by TeamBuildr’s Gym Studio, Athletic Development Games, and the LILA Exogen Wearable Resistance Training Sleeves. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage. Main Points 2:00- The story of what led Julien to sandbag training 8:00- The role of frustration in training, and its role with awkward objects and difficult situations 13:00- The role of myotomes in using one’s hand in manual labor, squeezing, and sandbag training 17:00- Anxiety found in chronic training practice, and the role of using prolonged rest and frustration to force greater focus on the given sessions 22:30- What martial arts give a generalist from a training and psychological perspective 33:40- The value of sustained movements, such as a long isometric hold, and withholding value 38:30- Defining the somatic system of the body, along with the strength of the heart 43:00- The role of the heart’s strength and function in PTSD 49:00- Dynamics of loaded carries, isometrics, sandbags, and holistic function of the body (along with myotome function) 59:00- Isolation versus compound movements on the level of myotome function 1:01:45- Grip strength, pulling and deadlifting dynamics 1:04:00- Embodied aspects of training and the body, related to the intelligence of the heart 1:07:00- The relationship of the gut biome to one’s conscious thought 1:12:00- Bone Crushing Strength: Myotomes, foot training, grip, and overall body strength 1:21:45- Managing balance in the sympathetic and parasympathetic branches of the nervous system Quotes 7:10 "All the strong men back there were wrestlers; back then it was seen as the best way to get strong. It was less 1-rep max, more being able to move with stuff” 8:50 “I think anxiety is a chronic version of frustration” 12:55 “Frustration is created by your environment; you can change your envionrment or you can deal with it” 13:30: “A 200lb sandbag and a 200lb barbell are not the same thing” 17:25 “A lot of time is just ego lifting, they turn anything that is acute into a chronic state; you will notice those people that train 6 times a week, they are on the anxious side because they are turning everything into a chronic state” 18:20 “Anxious people go to Crossift more” 27:45 “If we take frustration and try to lower it,
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    1 hr and 29 mins

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