Check out Jason on socials! @Jason_rotger @jasonrotger

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Speed and performance coach Jason Rotger joins Tim Riley to break down speed training, sprint mechanics, and vertical jump training the right way. From a near-fatal BMX crash at 15 to Division I decathlon at FIU, Jason's story is as wild as his coaching methods. He dropped his own 100m from by ditching heavy squats, and he'll tell you exactly why your weight room obsession might be killing your speed.

Jason Rotger went from BMX national rankings to pole vaulting, then earned a D1 scholarship as a decathlete at Florida International University. Along the way, he dealt with ankle surgery, a torn labrum, a supraspinatus tear, and a sprint plateau that had him squatting 435 lbs at 175 lbs bodyweight and still running an 11.8 hundred meter. The fix? He stopped squatting and started sprinting. That single shift dropped his time almost immediately.

This episode covers the how to run a faster 100m debate head-on, the real role of plyometrics for sprint speed, timing gates as a non-negotiable coaching tool, 40 yard dash start technique, and how to improve broad jump distance fast. Jason also breaks down decathlon training volume, pole vault physics, and why sprint coaches need to invest in timing equipment for their athletes. He also opens up about completing his first full decathlon post-college without injury. You only lose when you quit.

Produced by

Q6 Media

https://q6.media

00:00:00 - Introduction

00:02:06 - BMX Racing Career and Near-Fatal Crash

00:11:28 - Transition to Pole Vaulting

00:19:14 - D1 Decathlon at FIU and Injury Streak

00:27:36 - First Full Decathlon and Process Mindset

00:31:00 - Mental Grit and the Rocky Influence

00:34:49 - Sprint Plateau and Heavy Squats

00:39:45 - Coaching Collegiate Sprinters to 25 mph

00:44:49 - Vertical Jump Training and Volleyball Athletes

00:48:25 - Coaching CrossFit Athletes for Combine Events

00:52:54 - Combine Timing Systems and Hamstring Injury Risk

01:02:14 - Pole Vault Physics and Apex Targets

01:12:09 - Hottest Takes on Speed Training

01:16:02 - Authentic Brand Building and Event Swaps

01:20:05 - Three Pieces of Advice for Performance Coaches

01:22:02 - Sprint Coach Rant

01:25:41 - Overrated vs. Underrated in Athletic Performance

01:30:43 - Unsolicited Advice

#SpeedTraining #SprintMechanics #VerticalJumpTraining #CoachEmUpPodcast #Decathlon #PoleVault #JasonRotger #AthleticPerformance #Plyometrics #Podcast

Check out Emmanuel on socials! @Matadi

Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup

Head over to https://ovrperformance.com/coachemup and get $25 off

Grab a Subscriber tee at https://www.dripthatdelivers.com

Emmanuel Matadi, three-time Olympian and one of the most jacked sprinters on the planet, joins Tim Riley on the Coach 'Em Up Podcast to break down sprint science, recovery, the Enhanced Games controversy, and what it actually takes to run a 9.95 at age 35. From Liberia to the Olympic blocks, Matadi's story is as wild as his 40 time in Timbs.

Matadi didn't start taking track seriously until his junior year of high school. He was too busy playing football, wrestling, and figuring out how to survive as a Liberian immigrant in Minnesota. Then he casually smoked the fastest kid at his school in a race and the rest wrote itself.

On this episode, Emmanuel and Tim go deep on how to run faster in the 100m, why most youth sprinters burn out before they ever peak, and how the old-school method of running 400m repeats until athletes puke is the opposite of what athletes need. Emmanuel breaks down his phase-by-phase sprint cues, why tense muscles are slow muscles, his love of resisted hill sled work over overspeed, and how 8 hours of sleep a night is the ultimate recovery tool.

They also get into the Enhanced Games, where Matadi ran 9.95 at 35 years old and had to address years of steroid accusations head-on. They also explain the science behind fast twitch muscle fiber training and why preserving Type 2X fibers into your 30s and 40s matters more than any 5K you'll ever run.

Produced by

Q6 Media

https://q6.media

00:00:00 - Introduction

00:01:15 - Matadi's Background

00:06:23 - High School Football, Wrestling, and How Track Started

00:11:08 - New NCAA Eligibility rules and NIL

00:17:56 - JUCO Grind vs. Pro Sprint Programming

00:27:26 - Trackflation, Youth Burnout, and Why Off-Seasons Matter

00:32:27 - The Mental Side of Sprinting

00:36:22 - Racing in Three Olympics

00:43:16 - 100m Race Strategy, Acceleration, and Sprint Mechanic Cues

00:46:58 - Recovery Protocols, Weight Management, and Off-Season Lifting

00:52:21 - Line It Up 40 Tournament and the Enhanced Games Experience

01:03:22 - Longevity, Fast-Twitch Fiber Training, and APEX Philosophy

01:15:37 - APEX Miami Breakdown

01:19:38 - Crocs 40, Phase Cues, Bulgarian Split Squats, and Plate Marches

01:28:43 - Youth Mechanics, Peaking in Long Seasons, and Rant n Rave

01:37:06 - Unsolicited Advice and Closing

#EmmanuelMatadi #CoachEmUpPodcast #SprintTraining #HowToRunFaster #EnhancedGames #SprintMechanics #FastTwitchTraining #TrackAndField #ResistedSprinting #OlympicSprinter

Check out Q on socials! @coach_q_physio

Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup

Head over to https://ovrperformance.com/coachemup and get $25 off

Grab a Subscriber tee at https://www.dripthatdelivers.com

Tim Riley sits down with physical therapist and strength coach Q Willey to break down change of direction training, deceleration, and how to actually bridge the gap between the weight room and the field. Q brings his 4 level COD programming framework and zero patience for coaches running circus tricks with reaction lights.

Q is a former UNC lacrosse national champion, exercise physiologist, and Doctor of Physical Therapy who now coaches out of Austin and collaborates with Dr. Katie Dabrowski on the Confusingly Jacked program and a comprehensive COD Program Guide. In this episode, Q draws a hard line between pre-planned change of direction training and true open field reactive agility, explains why deceleration ground reaction forces run 2 to 3 times higher than acceleration, and lays out exactly how to move athletes through Return to Participation, Return to Play, and Return to Performance phases without blowing them up.

Q also torches the coaching mistake of substituting circus tricks like reaction light games for real cognitive perceptual training, walks through the model for deceleration kinematics, and breaks down how to calculate a COD deficit using the 5-10-5 drill. If you work with athletes and you are still debating whether COD work belongs in your programming, this one settles it.

Topics include change of direction vs agility, reactive agility drills, biomechanics of deceleration, eccentric deceleration drills, return to performance continuum rehab, microdosing change of direction, the 4 level COD programming framework, and catastrophizers vs confronters in physical therapy.

Produced by

Q6 Media

https://q6.media

00:00:00 - Introduction

00:01:45 - Q's Background, Adult Lacrosse at 35

00:10:31 - Change of Direction vs Agility

00:13:56 - Bridge Between the Weight Room and the Field

00:17:01 - Reactivity Spectrum and the Reverse Marilyn Monroe Principle

00:25:43 - Circus Tricks vs Real Cognitive Perceptual Training

00:32:01 - Deceleration Biomechanics

00:46:25 - COD Testing and COD Deficit Calculations

00:54:06 - Return to Participation, Play, and Performance

01:00:15 - The 4-Level COD Programming Framework

01:15:36 - Microdosing COD Work Into Your Weekly Routine

01:21:15 - Confusingly Jacked Program with Katie Dabrowski

01:29:21 - Non-PT Coaches, Confronters vs Catastrophizers, Pain Management

01:38:11 - Why Novel Exercises Cause Soreness, PT School Reality

02:03:17 - Clamshells and OVR Force Plates

02:10:33 - Heat Shock Protein Sauna Myth Busted

#CoachEmUpPodcast #ChangeOfDirectionTraining #DecelerationTraining #ReactiveAgilityDrills #SportsPhysicalTherapy #StrengthCoach #ReturnToPerformance #QuentinWilley #AgilityTraining #PhysicalTherapyPodcast