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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