Episode 171: How to Build Explosive Athletes with Isometrics, Plyometrics & “No Offseason” Training.

From “third outside” to college commit, Ava Ketelsen shows what happens when you refuse to coast, outwork everyone in the weight room, and turn setbacks into fuel. Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field.Episode Highlights In today’s episode, Adam Lane sits down with VC United outside hitter and Upper Iowa commit Ava Ketelsen to walk through how she went from a late-arriving small-club athlete to one of the hardest-working players in the gym. They talk about her rough start at a bigger club, the mindset that kept her from quitting, and why serious volleyball players can’t afford to treat the weight room like an option.Episode Outline Ava’s move from a small hometown club to VC United and Oak PerformanceEarly struggles with playing time and position change to outside hitterHow she used the weight room and training to change her role on the courtMindset: not quitting, using setbacks as fuel, and leading by exampleThe impact of facilities, coaching, and culture on her growthPreparing for college volleyball at Upper Iowa, and what she wants to be known for.Episode Chapters00:00 Intro & who is Ava Ketelsen01:04 From small club to VC United02:30 First impressions of Oak & feeling intimidated03:26 Early setbacks and limited playing time04:48 Mindset after a disappointing first tournament06:32 Discovering the weight room and real training08:00 Position change to outside hitter10:42 Breakthrough tournament in Kentucky12:29 Connecting hard lifting to on-court performance14:07 Coming from a bare-bones club to top facilities18:09 Year two at VC: team culture and coaching19:53 Leading by example for younger athletes21:01 Goals for college and what she wants to be known for22:14 Regrets and wishing she started sooner25:23 Confidence, body image, and loving the work27:19 Not quitting when it would’ve been easy28:16 Outro & where to follow AvaAction Taken Adam commits to helping Ava prepare for Upper Iowa so she arrives ready to compete.  Conclusion Ava’s story is not about being the most naturally gifted athlete in the gym. It is about showing up late to the party, getting punched in the mouth early with limited playing time, and choosing to double down instead of checking out. From driving 80 minutes each way to embracing heavy training, to chasing a bigger role on the court, her journey shows what it looks like when work ethic and opportunity meet. CTA Subscribe to Oak Performance Radio and share this episode with an athlete or parent who needs a real-world example of how training and mindset can change a career.  Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceConnect with Ava:@avaketelsenThank you for listening and investing in what true performance demands. Keep training with intent, look for the hard path, and let your effort be the thing people remember most. SEO Keywords  volleyball training, club volleyball, VC United, Oak Performance, weight room for volleyball, Upper Iowa volleyball, athlete mindset, female athlete strength training, vertical jump training, volleyball recruiting, overcoming setbacks in sports, high school volleyball, college volleyball commit, strength and conditioning, youth sports performance, Adam Lane, Ava Ketelsen, working hard in the gym, athletic development, mental toughness  

Chasing peak performance with shortcuts is easy. Building it on sleep, nutrition, and smart decisions, while everyone else is living on energy drinks, screens, and quick fixes, is where the real edge lives.Welcome to Oak Performance Radio, where we dig into what high-level performance really takes. We break down training, preparation, and decision-making with real athletes, real coaches, and real environments—on the field and beyond it.Episode HighlightsIn today’s episode, host Adam Lane sits down with sports medicine orthopedic surgeon Dr. Geoff Van Thiel to cut through the noise on performance. They break down what actually works: sleep, nutrition, training, and recovery, and where tools like fasting, peptides, GLP‑1 drugs, cold plunges, and sauna truly fit. The focus stays on building solid fundamentals first and then carefully layering in advanced methods, instead of chasing quick fixesEpisode OutlineWhy fundamentals still beat “biohacks.”Fasting done wrong vs fasting done rightPeptides 101: what they are and why they’re not harmlessBPC‑157 and “Wolverine peptide” style recovery claimsGLP‑1 weight loss drugs: band-aid or game changer?Finding your “first domino.”Youth athletes, shoulder pain, and the illusion of quick fixesSleep as a performance enhancerScreens, social media, and honest self-auditsShock the system: why dramatic changes sometimes workTraining variety and the strength exampleRecovery tools: cold plunges, ice baths, and saunaThe real order of prioritiesDr. Van Thiel’s platforms and future contentEpisode Chapters00:00 Intro & who is Dr. Geoff Van Thiel02:00 Info overload: fasting, peptides, “biohacks”04:38 Fasting fails vs sustainable intermittent fasting07:30 Luka Dončić, LeBron & performance fundamentals09:32 Real food, protein, and dirty supplements10:48 What are peptides? Simple explanation13:14 BPC‑157 “Wolverine peptide” and recovery17:22 How GLP‑1 drugs work and real patient results23:47 Obesity, mood, hormones & the first domino26:12 Youth athletes, shoulder pain & quick fixes28:13 Sleep, injury risk, and performance33:39 Ice baths, muscle growth & sauna benefits38:39 Screen time, blue light & honest tradeoffs39:48 Shock changes: resets, diets, and cold exposure42:18 Runners, strength training & changing stimulus43:45 Big rocks vs fringe biohacksAction TakenDr. Geoff Van Thiel commits to sharing more detailed content on:PeptidesSleep and recoveryPerformance fundamentalsProvide deeper resources on performance and healthConclusionHigh performance doesn’t start with injections, cold tubs, or expensive supplements. It starts with boring, proven basics: sleep, nutrition, smart training, and honest habits around screens and stress. Peptides, GLP‑1 drugs, fasting, sauna, and cold exposure can all have a place, but only once the “big rocks” are solid. CTAFor more conversations on real-world performance, follow Oak Performance Radio and subscribe so you don’t miss the next episode.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceLearn more about Dr. Geoffrey Van Thiel’s work and resources on orthopedics and sports medicine:www.vanthielmd.comFacebook: Dr. Geoffrey Van ThielInstagram: @vanthielmdThank you for listening and for caring about what truly drives performance. Keep showing up, tightening the basics, and making the kind of choices your future self and the people who count on you will be proud of.

When volleyball is your dream, your outlet, and almost your entire world, how do you keep your identity and faith bigger than the game?Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it.Episode HighlightsIn today’s episode, host Adam Lane sits down with Clemson volleyball outside hitter Maddie Anspaugh to talk about what it really takes to jump from a small high school program into ACC volleyball. Maddie shares how she graduated early, moved to Clemson, and now manages a demanding schedule filled with lifting, practice, class, and study hall. She also talks about leadership and followership on a Power 5 team, working through perfectionism and pressure, and keeping her faith and identity bigger than volleyball.Episode OutlineFrom Rockford Christian to Clemson.Spring Volleyball in the ACC.Inside the Weight RoomDaily Life of a Clemson Volleyball Player.Leadership, Followership, and Team Culture.Mindset, Perfectionism, and Mental Performance.Finding Joy and Identity Beyond Volleyball.Character, Conflict, and Owning Your Mistakes.Goals, Future, and What’s Next.Role Models and Giving Back.Episode Chapters00:00 Intro & Maddie’s Clemson move01:43 Spring volleyball & ACC pace03:59 Serving, passing & speed of the game05:42 Weight room training & conditioning tools07:40 Daily schedule & academic demands10:42 Sleep, habits & sports psychology12:47 Leadership, followership & team culture16:16 Mindset, perfectionism & faith19:59 Identity beyond volleyball & Tim Tebow lesson33:09 Character, conflict & apologizing to teammates40:14 Physical toll of volleyball & future goals43:21 Spring matches, pro dreams & closingAction TakenMaddie has joined Clemson early and is:Lifting four days a week and training in volleyball 2–3 hours daily.Attending leadership and followership sessions with Iron Leaders.Working regularly with a mental performance coach.Using Clemson’s ARC recovery center and support resources.  Preparing for: First spring match vs. FurmanSpring tournament vs. Georgia and UNC Asheville.Longer-term commitmentsTargeting graduation around May 2029Exploring an MBA while still competingKeeping the door open for pro indoor or beach volleyball.ConclusionMaddie’s story shows what Division I volleyball actually looks like day to day early mornings, heavy training, and high expectations in the gym and in the classroom. It also shows how much the right mindset, teammates, coaches, and faith can shape that experience. For anyone wondering what it really takes to compete at a high level and still enjoy the game, Maddie gives a clear, honest look at the trade-offs, the rewards, and the kind of person you have to become along the way.Call To ActionFollow Oak Performance Radio to keep up with more real conversations about what high performance truly demands.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceConnect with Maddie;@manspaugh7Thank you for listening and for caring about what it really takes behind the scenes—not just the highlights on game day. Keep chasing big goals with the same honesty, work ethic, and perspective Maddie shared in this conversation.

More work does not always mean better performance. Sometimes it is the reason progress stalls.Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it.Episode HighlightsIn today’s episode, Tommy Hansen of Perform 4 Life breaks down what balanced athletic development actually looks like in real training environments. He explains why year-round consistency matters more than short bursts of effort, how overloading one area can limit progress, and why many athletes plateau despite doing more work. We also addresses the confusion created by conflicting advice across coaches, therapists, and medical professionals, and why alignment across a support team is critical for long-term performance and health.Episode OutlineTommy Hansen’s background and work with volleyball athletesChanges in high school athletics and rising injury ratesThe impact of social media and early specializationGaps in athletic development and the need for balanceThe 33/33/33 approach: skill, training, recoveryManaging workload across seasons and schedulesThe role of consistent training during in-season periodsImportance of rest, sleep, and nutritionChallenges with doctor’s notes and restricted trainingStrength and conditioning misconceptions in volleyballThe downside of excessive private hitting lessonsStructuring efficient and purposeful practice sessionsControlled vs. non-controlled training environmentsConflicting advice across coaches, PTs, and doctorsThe need for better communication with parentsCoaches stepping outside their specializationBlending disciplines for better athlete outcomesEpisode Chapters00:00 Show intro & guest re-introduction01:52 How youth sports & athletes have changed04:35 Genetic freaks vs average athletes & showcase culture08:25 Skill vs athleticism and misused camp money11:44 Workload management & balancing court and training16:20 College vs club: why athletes often jump higher in college21:19 Annual planning: off-season, club, school-season training29:31 Consistency, novelty stimulus & avoiding burnout40:41 Time-wasting drills, private lessons & “more is better” myth53:41 Injuries, bad doctor notes & why immobilizing backfires1:05:00 Bridging coaching, PT, volleyball & serving the athlete’s career1:14:00 Wrap-up, coaching responsibility & future conversationsAction TakenBegin planning a personal podcast concept and next stepsSchedule a follow-up conversation for a part three episodeConclusionProgress is not built by stacking more sessions or chasing every opportunity. It comes from understanding how each piece of training fits together. When skill work, strength training, and recovery are aligned, athletes move forward with less friction. Without that structure, even the hardest work can lead to stalled results or setbacks.CTAFollow the show and stay connected for more conversations on performance, training, and decision-making.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceConnect with Tommy Hansen@freestyle_jump_guyThank you for listening. Real progress comes from clear decisions and the discipline to stay consistent with them.

Only a small number of student-athletes ever step onto the path that leads to West Point. The standards are higher, the process is longer, and the commitment extends far beyond a college career.Episode HighlightsIn today’s episode, Lilly Dempkey and Lili Fox share their experiences committing to West Point and the unique challenges of joining the military academy. They explain the recruiting process, including physical testing, academic requirements, and the need for a nomination from a senator or national representative. They also talk about the structured environment, the balance of academics and athletics, team support, and the excitement of beginning their next chapter at the academy.Episode OutlineLilly Dempkey and Lili Fox introduce themselvesRecruiting process for West Point compared to traditional college recruitingTimeline of commitments during junior yearWest Point admission requirements and application checklistCadet Fitness Assessment and physical testing requirementsMedical evaluations and documentation for acceptanceCongressional nomination process and interviewsAcademic expectations and maintaining strong gradesReasons for choosing West Point over other schoolsInfluence of coaches and team culture on the decisionStability of the coaching staff and program environmentAcademic structure and available majors at West PointMilitary service commitment after graduationBalancing athletics, academics, and military responsibilitiesTeam dynamics and culture within West Point volleyballLooking ahead to reception day and starting academy lifeEpisode Chapters00:00 Intro00:50 Lilly & Lili, volleyball & West Point commits02:11 West Point recruiting vs normal college recruiting03:12 Admissions checklist, CFA fitness test & medical exams07:15 Nominations, congressional interviews & essays09:58 Why choose Army/West Point over a traditional college13:42 Discovering academies, coaches, and campus visits21:07 Daily life at West Point, mandatory sports & “beast.”30:24 Fears, academics, majors & five‑year service commitment37:39 Volleyball culture, transfer portal, and why Army fitsAction TakenSubmit West Point acceptance documents, including birth certificate, fingerprints, and medical formsOrder required footwear before reception day (June 29)ConclusionCommitting to West Point requires more than athletic ability. The process demands academic focus, physical preparation, and a clear understanding of the responsibilities that follow graduation. For Lilly Dempkey and Lili Fox, the decision reflects a willingness to pursue a demanding path that blends athletics, leadership, and service.CTASubscribe to Oak Performance Radio and share the episode with athletes, coaches, and parents interested in understanding the path to competing and studying at a military academy.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceConnect with our guests;@lilianafox9 @lillian_dempkeyThank you for listening. The path to high performance is built on discipline, preparation, and the willingness to pursue a purpose bigger than the moment.

Most athletes are not undertrained — they are overworked in the wrong ways.Performance does not come from doing more. It comes from doing the right work with precision and intent.Episode HighlightsIn this episode, Adam Lane sits down with Coach Ryan Paul, founder of New Athlete Incorporated, to break down what it really takes to develop athletes who can perform at a high level without being run into the ground. Ryan explains his approach to intensity and specificity, why many athletes are competing year-round without true recovery, and how tools like isometrics, grip strength work, and performance data can build stronger, more resilient athletes without adding unnecessary volume.Episode OutlineThe problem with year-round competition and limited off-seasonsWhy many athletes are overworked but under-stimulated in the right areasThe role of intensity and specificity in athletic developmentMicro-dosing training to maintain performance during heavy competition schedulesUsing heavy, aggressive stimuli in short sets to drive adaptationIsometrics as a tool for strength, resilience, and neurological efficiencyManaging readiness and avoiding overtrainingThe importance of grip strength in overall athletic performanceApplying data and tracking tools to guide programming decisionsBuilding well-rounded, durable athletes without unnecessary volumeEpisode Chapters00:00 Intro01:23 Ryan’s background & origins of New Athlete02:16 From truck bed Vertimax to multi-site facility02:51 Who New Athlete trains: middle school to NFL draft04:33 Year-round volleyball & “no off-season” reality07:19 Parents, clubs & the performance gap10:33 Microdosing training vs constant games17:02 Intensity over volume: real in-season gains21:38 Off-season training: speed, data & bar speed28:41 Isometrics for youth & overcoming ISOs35:50 Long ISOs, conditioning without gassers43:54 Eccentric braking, force, and injury risk56:28 Where to find Coach Ryan & closing remarksAction TakenSchedule and confirm part two podcast episode with the guestRun a pilot ISO-focused training program with a small athlete groupTrack performance metrics and adjust programming based on dataConclusionHigh-level performance is not built on volume alone. It comes from precise, intentional training that matches the real demands athletes face throughout the year. By focusing on intensity, smart dosing, and clear performance data, coaches can support athletes who stay powerful, prepared, and durable even in the middle of heavy competition schedules.CTAListen to the episode and follow Oak Performance Radio for more conversations on athlete development and performance.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceThank you for listening and being part of Oak Performance Radio. Keep showing up with purpose and holding the standard for smarter, more intentional training.

Extreme weather can shut down a town overnight, but it can also expose what athletes are truly built on.From Idaho’s unpredictable winter to the long game of athlete development, the real work happens beneath the surface.Welcome to Oak Performance Radio, where the realities of high-level performance are put under the microscope. The show examines training, preparation, and decision-making through the perspective of real athletes, real coaches, and real environments, both on the field and beyond.Episode HighlightsIn this episode, Coach Darren Hansen shares how unusual Idaho weather connects to a larger conversation about athlete preparation and long-term development. The discussion covers his 14 years of coaching experience, the importance of building a strong physical base, and why youth athletes need balance, unstructured play, and strategic breaks to avoid burnout. The conversation also examines the pressures of today’s competitive environment, the influence of social media, and the long-term value of developing the whole athlete.Episode OutlineUnusual winter weather in Idaho and its impact on sports and local economies.Coaching background and philosophy of Coach Darren Hansen.Why foundational movement still matters in modern training.Effects of early sports specialization on youth athletes.Recommended progression for youth physical development.Managing multi-sport schedules and preventing burnout.Physical readiness and its role in college recruitment.Building confidence and tracking athlete progress.Long-term outcomes of a holistic development model.Using social media to educate rather than just entertain.Importance of rest and balance for athletes and coaches.Future trends in athlete developmentEpisode Chapters00:00 Intro02:38 Who Is Coach Darren Hansen? Background & Hans Athletics04:02 Coaching Evolution & Changing Landscape of Youth Sports06:13 Today’s Youth Athletes: Skilled but Underdeveloped Movers09:01 Ideal Path: Birth‑to‑College Athlete Development Plan14:31 Message to Parents: Pressure, Coaches & Athlete Experience17:25 Why Strength & Speed Development Must Be Non‑Negotiable19:54 College Landscape: Transfer Portal, JUCO & Pathways25:19 Build the Athlete First, Then the Specialist (ACLs, Injuries)27:55 What Do We Want Kids to Get From Sport Today?34:14 Confidence, Outcomes Beyond Sport & ‘Best Compliment’ Stories36:58 Life After Sport & Identity Shift38:05 Darren Still Competing & Adult Sprint Training40:59 Recovery, Soreness & ‘Getting Old’ Jokes41:25 What Darren Wants Parents to Hear Most43:42 Coaches, Club, and the Need for BreaksAction TakenClose the gym due to extreme cold conditions and cancel in-person sessionsIncrease focus on educational social media contentMonitor and respond to listener questions across social platformsConclusionUnpredictable conditions — whether weather or competition highlight the importance of building athletes from the ground up. A strong physical base, balanced development, and thoughtful coaching create athletes who are prepared not just for the next season, but for the long term.CTAListen to the episode and follow Oak Performance Radio for more conversations on athlete development and performance.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceSupporting Information:Hansen Athletics:https://hansenathletics.com/Instagram:@hansenathletics@coachdhansenThank you for listening. Hope this episode brought a useful perspective to the way athlete development is approached.

More work doesn’t always mean better results.When training volume keeps climbing but performance drops, something is off.Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it.Episode HighlightsIn this episode, Adam Lane breaks down why athlete health must come before excessive training volume. We focus on overexposure in club volleyball, the physical and mental toll of constant competition, and why short, high-intensity training paired with consistent measurement leads to better outcomes. Adam explains how tracking performance data can reveal fatigue early and help coaches protect athletes from burnout.Episode OutlineWhy athlete health should come before being “in shape.”Overexposure and fatigue in club volleyball environments.Gaps in high school strength and conditioning structure.Why does more training volume often lead to worse performance?The role of force plates, laser timers, and weekly testing.How quality-focused sessions outperform long practices.Mental health factors that impact physical performance.Using data trends to catch fatigue and performance decline.Coaching responsibility in preventing athlete burnout.When and why practices should be shortened or stopped.Reinforcing quality over quantity as the guiding principleEpisode Chapters00:00 Intro00:34 The Importance of Health and Balance in Athlete Development01:09 Challenges in Club Volleyball and High School Sports09:33 The Problem with Over-Training and Fatigue09:47 The Role of Technology in Athlete Development12:35 The Importance of Quality Over Quantity in Training14:08 The Impact of Mental and Physical Health on Performance14:22 The Importance of Regular Testing and Measurement24:45 The Role of Coaches in Preventing Burnout28:13 The Importance of Purposeful Training28:30 The Bottom Line: Quality Over QuantityAction TakenSchedule strength sessions on Tuesdays and Thursdays (30–45 minutes, heavy and moved fast)Measure approach, touches, verticals, and sprint times weekly on SundaysLimit max-effort jumps to 2–4 per athlete per weekUse contrast training for more developed athletesTrack performance data in the USR system and share dashboards with parents and coachesAdd short speed or jump-focused sessions with basic running cuesMonitor readiness daily and reduce volume or end sessions early when fatigue appearsConclusionHigh performance is not built through constant volume or endless reps. It comes from knowing when to push, when to pull back, and how to read what the athlete is showing, physically and mentally. Training that prioritizes quality, recovery, and honest measurement keeps athletes healthy, engaged, and capable of performing when it actually counts.CTAListen to the full episode and follow Oak Performance Radio for future conversations.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceThanks for listening. Hope you enjoyed this episode and found it useful.

Talent alone doesn’t build a state-level program.Trust, role clarity, and consistent leadership are what hold teams together when it matters most.Welcome to Oak Performance Radio, where performance, preparation, and perspective come together. This show breaks down what it truly takes to perform at a high level, physically, mentally, and personally, both in sport and in life.Episode HighlightsIn today’s episode, Bryanna Weiskircher-Moore and Devin Moore break down what strong coaching looks like behind the scenes. They share how setting expectations early, communicating roles clearly, and staying consistent as leaders helped shape the culture at Rockford Christian. The discussion highlights why bench roles matter, how trust is built over a season, and how steady leadership contributed to a fourth-place state finish. This episode offers a practical perspective for coaches, athletes, and parents navigating team dynamics and performance.Episode OutlineIntroductions and BackgroundsAdam Lane welcomes the guests and outlines the purpose of Oak Performance Radio.Bryanna Weiskircher-Moore shares her background growing up in Rockford, attending Boylan High School, and competing at Penn State.Devin Moore discusses his upbringing in Pennsylvania, his playing career, and coaching experience at multiple levels.Coaching Values and PhilosophyAligning personal coaching values with school and program expectations.The importance of honesty, consistency, and emotional steadiness as a coach.Leading with clarity instead of reaction.Team Dynamics and Role ClaritySetting expectations early when working with a new team.Helping athletes understand and accept their roles, including bench roles.Preparing depth so players are ready when opportunities come.Communication Inside the ProgramOpen conversations between coaches and athletes.Maintaining alignment among coaches to avoid mixed messages.Addressing issues early rather than letting them linger.Handling Challenges During the SeasonManaging player expectations and emotions during competitive stretches.Using team bonding and shared accountability to navigate adversity.Creating an environment where support and competition coexist.Impact on Performance and ResultsHow a steady coaching presence influences confidence and trust.Lessons carried over from high-level playing experience.Translating culture into consistent performance on the court.Building a Sustainable Volleyball ProgramDeveloping athletes beyond just physical skills.Modeling behavior coaches want athletes to adopt.Establishing standards that last beyond one season.Episode Chapters00:00 Intro02:09 Coaching Experiences and Philosophies32:16 Team Dynamics and Player Development33:21 Handling Team Challenges and Building a Program52:00 Impact of Coaching Style on Team Performance52:13 Building a Supportive Coaching Environment 52:44 The Role of Coaches in Player Development53:30 Building a Strong Volleyball ProgramAction TakenReflect on how expectations are communicated within a team or program.Identify whether every athlete understands their role and value.Commit to consistent communication between coaches and playersConclusionStrong teams don’t happen by accident. They’re shaped by leaders who stay consistent, communicate clearly, and care about every role within the group. This conversation is a reminder that performance improves when trust is built first, and that culture always shows up on the scoreboard.CTAFollow and tag @rockfordchristian.volleyball to stay connected with the program and see how these principles show up throughout the season.Supporting InformationFacebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceThank you for spending time with Oak Performance Radio. Every listen, share, and conversation helps move the mission forward, and your support means more than you know.

Walking away from professional baseball is one thing. Choosing to come back years later, under brighter lights, faster rules, and zero margin for error, that’s a different kind of bet.Welcome to Oak Performance Radio, where performance, preparation, and perspective meet. This show breaks down what it truly takes to perform at a high level, physically, mentally, and personally, inside and outside of sport.Episode HighlightsIn this episode, Joe Filomeno returns to Oak Performance Radio to share what led him back to professional baseball after stepping away in 2020. Now preparing for the 2026 Banana Ball season with the Loco Beach Coconuts, Joe explains how this fan-first league demands elite conditioning, precision under pressure, and a completely different mindset than traditional baseball. From ball-four sprints to late-inning relief roles, this conversation breaks down the reality behind one of the fastest-growing formats in sports.Episode OutlineJoe Filomeno’s Background and JourneyTwo-time guest on Oak Performance Radio.D1 collegiate baseball, professional experience, and coaching background.Last professional appearance with the Brisbane Bandits before the pandemicWhat Banana Ball Really IsA fan-first league designed for speed, energy, and entertainment.No bunting, strict two-hour time limit, and constant action.Ball-four sprints and fan interaction are changing how games are playedAdapting Training for a Faster GameIncreased focus on cardio and total-body strength.Balancing intensity with active recovery.Why training should be individualized, not built around social media trends.Role, Goals, and Game StrategyLate-inning relief expectations.Minimizing walks to avoid costly ball-four sprints.Understanding Banana Ball’s inning-by-inning scoring formatTeam Culture and Travel ScheduleStrong team chemistry and competitive energy.Training camp in Savannah and games across multiple cities.Playing in major stadiums with sold-out crowdsFamily, Career, and Long-Term PerspectiveBalancing business ownership, family life, and professional play.Setting an example through discipline and commitment.What does this opportunity mean beyond the fieldThe Growth of Banana BallExplosive demand and ticket waitlists.Accessibility for fans and future expansion.Why this league is changing how people experience baseball.Action TakenReport to Banana Ball organization training camp and roster for the Loco Beach Coconuts on January 15, 2026, to begin preseason duties.Track and minimize ball-four sprints per nine innings, targeting 2–3 per nine during Banana Ball play.ConclusionThis episode isn’t just about returning to professional baseball, it’s about adapting, committing, and choosing to compete when the rules are stacked against comfort. Joe’s story is a reminder that growth doesn’t stop when a chapter closes. CTAFollow Banana Ball and the Loco Beach Coconuts for updates, game clips, and behind-the-scenes moments—and stay connected with Joe as the 2026 season approaches.Supporting InformationFacebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceConnect with JoeInstagram: https://www.instagram.com/joefilomeno/https://www.instagram.com/athleteshqrockford/Facebook: https://www.facebook.com/AthletesHQRockfordThank you for tuning in and supporting Oak Performance Radio. Every listen, share, and conversation keeps these stories alive and helps push performance culture forward.