Just Fly Performance Podcast

著者： Joel Smith Just-Fly-Sports.com
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  • 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.
    Just Fly Sports LLC
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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.
Just Fly Sports LLC
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  • 461: Bob Thurnhoffer on Formative Sprint, Strength, and Plyometric Concepts

    461: Bob Thurnhoffer on Formative Sprint, Strength, and Plyometric Concepts
    2025/05/01
    Today's podcast features Bob Thurnhoffer, Assistant Track & Field Coach at the University of Louisville. Bob brings nearly two decades of NCAA Division I coaching experience, with past stops at New Mexico, Loyola Chicago, and UIC. His athletes have earned multiple All-American honors, NCAA qualifications, and school records. Bob is also known for his deep knowledge in training for jumps and is a respected voice in the track and field coaching community. On today’s episode, Bob speaks on the formative experience of his past work training speed and power at an NCAA DI school in the confines of a hallway. He also goes into plyometric training concepts, and acceleration development, as well as some of his key complex training methods in the weightroom. Bob also digs into the importance of general strength in his program, along with the nuts and bolts of his weekly training setups for sprint and jump athletes in this fantastic resource on speed and power development. Today’s episode is brought to you by TeamBuildr’s Gym Studio and the Just Fly Sports Online Courses. To learn more about the Sprint Acceleration Essentials, Elastic Essentials, or Speed ID courses, go to justflysports.thinkific.com 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 View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 6:02- Bob’s Early Experiences as an Athlete and His Early Mentors 18:55- Innovative Training Solutions for Limited Spaces 29:38- Enhancing Athletic Performance Through General Strength Training 34:55- Individualized Workouts for Optimal Athletic Development 39:14- Foundational Elements in Athletic Performance Training 41:41- Peak Velocity Training for Jumpers 56:44- Intensive Cycle Variation for Optimal Performance 58:51- Force Plate Metrics for Athlete Performance Tracking 1:05:43- Mentorship Impact on Athlete Training Mindset Quotes (17:21) "I do think it's like limitations breed creativity more than freedom of possibilities. Unlimited situations don't create creativity as much as limitations do." - Bob Thurnhoffer (18:05) “(Training in a Hallway) I can do acceleration, I could do plyometrics. I can get very strong in the weight room. And try to learn how to be truly great at these things that I can do. Because I knew that the things I could do I had to be better than everyone else at” - Bob Thurnhoffer (29:38) “I still work general training a very, very large degree. Probably more than most coaches even. Yeah, I remember Brooke, the pole vault coach at Louisville. She said to me at the start of the year how she really liked how much general strength I do. She's like, yeah, I don't know. Coaches never do that anymore” - Bob Thurnhoffer (41:00) “Interestingly enough, I actually, at New Mexico I almost entirely went to Monday, Tuesday neural, Wednesday, Thursday general, Friday neural. The whole two years I was there for everyone. And it worked great” - Bob Thurnhoffer (47:30) “I almost always finish a neural lift with med ball throws; to restore proprioception after heavy lifting” - Bob Thurnhoffer (49:13) "I think like long jump you gotta, it's all about displacement, smoothness, being a passenger, letting the natural inherent reactivity that you've developed in training and it's inherent in the human body do the jumping for you." - Bob Thurnhoffer (1:02:01) "It's the quick ground contact time with the vertical displacement. That's what I'm looking for." - Bob Thurnhoffer About Bob Thurnhoffer ​Bob Thurnhoffer is an accomplished track and field coach specializing in jumps, currently serving as the Assistant Coach for Jumps at the University of Louisville. He joined the Cardinals' coaching staff on July 31, 2023, bringing with him over 18 years of Division I coaching experience across multiple institu...
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    1 時間 9 分
  • 460: Austin Einhorn on First Principles for Building Unbreakable Athletes

    460: Austin Einhorn on First Principles for Building Unbreakable Athletes
    2025/04/24
    Today's podcast features Austin Einhorn. Austin is a movement specialist recognized for his pioneering work in athlete development and injury prevention. As the founder of APIros Performance, Austin's coaching philosophy emphasizes biomechanics, human function + evolution, and adaptability to build resilient athletes who can withstand the demands of high performance. He has worked with athletes across major sports leagues, including the NFL, MLB, NBA, and Olympic programs, and is continually pushing the boundaries of athletic performance and injury prevention systems for athletes. There are a wide variety of systems and available philosophies on athletic performance and injury prevention. With so much information available, assembling a human-centered viewpoint of how we innately move and adapt is a critical step in forming a better lens of coaching and training. On today’s episode, Austin discusses his first principles when it comes to athlete assessment and training intervention. He digs into aspects of athletic hip extension, pushup and overhead patterning, and foot motions, along with the variability concepts in training and performance. This was a thought-provoking podcast with one of the brightest minds in the industry and is a must-listen for anyone looking to build more robust, adaptive athletes for any discipline. Today’s episode is brought to you by TeamBuildr’s GymStudio. For a Gym Studio 14-day free trial, head to gymstudio.com 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 View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 2:15- Influential Mentors in Problem-Solving Training 6:53- Optimizing Hip Extension for Athlete Performance 8:28- Optimizing Athletic Performance Through Anatomy Assessment 30:30- Muscle-Centric Approach to Musculoskeletal Health 35:10- Performance Optimization through Diverse Movement Strategies 45:56- Enhancing Tendon Resilience with Varied Loading 48:57- Enhancing Performance Through Varied Training Approaches 53:10- Enhancing Athletic Performance with Innovative Tools 57:25- Optimal Shoulder Blade Tilt for Push-Ups 1:01:15- Optimal Shoulder Blade Movement in Bench Press 1:03:25- Optimal Shoulder Blade Positioning in Movements 1:08:31- Enhancing Shoulder Strength for Overhead Athletes 1:10:00- Enhancing Shoulder Strength for Overhead Athletes Quotes (4:53) "A lot of the students that I teach, where they start with just imitating and imitation is such a great way to learn." - Austin Einhorn (11:19) "It's amazing what your brain can do to accomplish a task, but it'll use structurally different elements to do so." - Austin Einhorn (17:00) "One area that is neglected is the transverse interior arch, basically the arch that's underneath your knuckles and it's responsible for 40% of your foot stiffness. But what's more important there is where that stiffness gets created. And it's in that ground contact phase in dorsiflexion" - Austin Einhorn (19:17) "All non-contact injuries are preventable and solvable. And that just requires a little bit more critical thinking." - Austin Einhorn (48:57) "My maybe favorite way to get that long time under tension is put on a rucksack and go hike for three hours. Yeah, like the variable terrain is going to do a little bit more for the peroneals, the posterior tib, the in the toe flexors on the inside of the ankle than just a calf raise" - Austin Einhorn (51:32) "When you have a big, thick, cushy shoe, it's you think of as an exoskeleton. You can export the work to the foam. And so your leg doesn't need to bend as much. It's stiffer." - Austin Einhorn (57:25) "So push-up is a quadrupedal movement. We're gonna have to look at how quadrupedals do that. The other thing that I like to look at is break dancers.
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    1 時間 28 分
  • 459: Laurent Meuwly on Strength and Speed Concepts in Dutch Sprint Development

    459: Laurent Meuwly on Strength and Speed Concepts in Dutch Sprint Development
    2025/04/17
    Today's podcast features Laurent Meuwley. Laurent is the Head Coach for sprints, hurdles, and relays for the Netherlands. A former Swiss national coach and European Athletics Coach of the Year, he’s known for guiding world-class athletes like Femke Bol and Dutch relay teams, pioneering the “Flyers vs. Diesels” sprint-type analogy and his comprehensive approach to training. Often in sprinting and speed training education, we get a small piece of the equation based on our social media algorithms or our immediate training culture. To fully understand speed training, we must look at both speed and environmental coaching concepts that span cultures. On today’s podcast, Laurent discusses speed building on the level of the weight room, overspeed, speed endurance, and individual training factors. Laurent also talks about building a relay-based culture and a powerful training environment, along with many more nuances of building elite sprinters. Today’s episode is brought to you by TeamBuildr’s GymStudio. For a Gym Studio 14-day free trial, head to gymstudio.com 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 View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 2:31- Team Dynamics and Specialties in Athletics 21:15- Enhancing Speed with Rear Leg Propulsion 24:43- Efficient Cluster Training for Hypertrophy Goals 29:54- Explosive Training with Kaiser Machines and Variations 31:59- Individualized Sprint Training for Speed Development 35:12- Speed Reserve Optimization in Sprint Training 41:44- Individualized Training Approaches for Sprinters' Profiles 52:37- Aerobic System Impact on 400m Running 54:38- Optimizing Nervous System through Training Schedule Quotes (4:50) "In the second phase of the preparation, athletes are working more on individual exercises. And those are based on a test they do called the tensomeography test, where we check all the muscles individually and see how fast or slow they are, how strong or weak they are, how quickly they react, they can be activated or not." - Laurent Meuwly (13:14) "Because a lot of strength program are thought in terms of which muscles are specifically used for the movement. But we also have to think in which kind of muscle contraction, what kind of Muscle contraction is then used and for different muscle groups it's a different contraction. It might be concentric for some, eccentric for others, isometric for some muscles. So in the specific work this needs to be taken into account." - Laurent Meuwly (16:37) "If I take a hamstring exercise, when someone has struggled to activate the hamstrings quick enough, they might have an exercise where they are standing, laying on their shoulders up, one leg on the skateboard, the other leg in the air and they have to bring the skateboard back and forth under their butt as fast as possible." - Laurent Meuwly (22:07) "The propulsion phase is really important in running and especially in sprinting." - Laurent Meuwly (23:43) "The individualization in the gym is more to the way athletes are reacting in terms of hypertrophy. Some athletes would go a bit quicker away from max strength exercises, hypertrophy to be more in a velocity-based training, more in power than in strength development." - Laurent Meuwly (33:00) "I think in Europe we are using overspeed quite more than in the US at least in track and field, I would say every 10 to 14 days." - Laurent Meuwly (42:20) "A “flyer”, an athlete who is more speed based needs to be fast. And because speed is his or her strength, they also are going to recover from speed or even strength or whatever stimulates highly the nervous system quicker than athletes who are more endurance based and who are less talented for speed." - Laurent Meuwly
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    1 時間 1 分

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