Episode #249 Kurt Hester on Coaching Longevity, Private Sector Lessons, and the Evolution of Strength and Conditioning

Send us your questions, or thoughts on today's episode!In Episode 249 of Muscles and Management, Gerry welcomes veteran coach Kurt Hester, currently Head of Football Preparation at the University of Houston, for a deep dive into his decades-long career in strength and conditioning. From his early days pioneering speed training and private sector facilities to working with top college programs and pro athletes, Kurt shares invaluable lessons on coaching, culture, and doing what truly matters for athlete development.The two discuss how the field has evolved, balancing data with coaching intuition, and the reality of social media’s influence on training trends. Kurt also opens up about his current battle with stage four cancer, his approach to life and coaching, and the importance of giving back to athletes and young coaches alike.This episode is packed with wisdom, hard truths, and powerful insights from one of the most respected figures in S&C.Timestamps:0:00 – Introduction to Kurt Hester and his career journey3:17 – The title “Head of Football Preparation” and what it really means5:56 – Evolution of strength and conditioning since the 80s and 90s10:18 – Early speed training, deceleration work, and novel methods before they were popular14:00 – Balancing data, coaching instincts, and modern tech18:05 – Social media’s impact on coaching credibility and training trends22:19 – Being labeled as “the speed guy,” “the baseball guy,” and more throughout his career25:00 – Running one of the first large-scale private training facilities in the U.S.29:50 – Building culture, trust, and lasting relationships with athletes33:42 – Impacting lives beyond sports and community involvement37:48 – Private sector vs. college S&C: realities and misconceptions43:15 – The challenges of credibility in today’s coaching landscape48:05 – Advice for young coaches and navigating the industry50:06 – Final thoughts and where to connect with KurtGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes Nick Serio to discuss his extensive experience in developing youth athletes and building long-term training systems. Nick dives into key principles behind performance training for young athletes, how to balance sport-specific skills with physical development, and the importance of parental communication. The conversation also covers mentorship in the industry, common coaching mistakes, and career advice for aspiring coaches looking to make a lasting impact. Whether you're a coach, parent, or performance professional, this episode is packed with real-world insights and practical takeaways.  00:00 Introduction to the episode and guest Nick Serio 01:22 Nick’s coaching background and journey in performance training 05:14 The evolution of athlete development and training expectations 10:08 Specialization vs. multi-sport athletes and long-term development 14:45 How Nick structures training for youth athletes 18:50 Parent involvement and communication in youth sports 22:33 Balancing skill work and physical development 27:21 Building systems for performance training businesses 33:40 Mentorship, career growth, and staying grounded in the field 38:45 Common mistakes trainers make with young athletes 43:27 Advice for young coaches looking to build a long-term career 46:58 Final thoughts and where to find Nick Serio Get A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In this solo episode, Gerry dives into one of the most requested topics: how to actually reduce the likelihood of injury in sports. He breaks down the difference between injury reduction vs. injury prevention, highlighting the limits of control in high-intensity, contact sports.Gerry shares how consistent, well-rounded training builds resilient athletes, the importance of training volume and intensity management, and why you can’t just avoid injuries with perfect warm-ups or corrective exercises. He explains how to balance sport-specific demands, avoid overuse, and structure smart recovery—all while acknowledging the chaotic, unpredictable nature of sport.This is a must-listen for coaches, trainers, and athletes who want real, no-nonsense strategies to keep players healthy, prepared, and on the field.0:00 – Introduction: What “injury prevention” really means2:03 – Difference between injury reduction vs. prevention4:15 – Importance of managing training volume and intensity6:58 – Why chaos in sport makes true prevention impossible9:47 – Most injuries happen when something is overloaded12:01 – What coaches can actually control13:50 – Warm-ups and mobility vs. actual injury reduction15:25 – Role of strength and power in staying healthy18:08 – Athletes doing “more” isn’t always better20:02 – Managing stress and recovery to reduce risk21:33 – Why training needs to mimic sport demands24:11 – The value of consistency and long-term development26:27 – Common mistakes coaches make in trying to prevent injury28:52 – Final thoughts: Control what you can, prepare for what you can’tGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In Episode 246 of Muscles and Management, Gerry sits down with Nick Shedd, Director of Sports Performance for the Kansas City Royals. The two discuss the current state of baseball training, the evolving role of high-performance departments in MLB, and Nick’s approach to sprint mechanics, injury prevention, and hamstring health.Nick breaks down how he bridges the gap between science and coaching, why speed is still king in baseball, and how to tailor training to the athlete’s needs without overcomplicating the process.Whether you work in pro sports or coach youth athletes, this episode is packed with applicable insight from one of MLB’s top performance minds.Timestamps:0:00 – Intro to Nick Shedd and his background in pro baseball 3:42 – Evolution of performance departments in MLB 7:13 – Sprint speed in baseball and its rising value 11:20 – Training hamstrings and common injury trends 15:08 – Programming for speed vs. conditioning 18:35 – How Nick balances data, coaching, and relationships 22:12 – Strength work for baseball players: what matters most 26:44 – In-season vs. off-season training approaches 30:39 – How the Royals structure their high-performance workflow 34:20 – Advice for young coaches and navigating career paths 38:50 – Final thoughts on leadership, mentorship, and growthGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In Episode 245 of Muscles and Management, Gerry chats with Tony Shiffman, offensive line coach at Wofford College and co-founder of the #HogFBChat. They dive into Tony’s coaching journey, O-line fundamentals, building identity in offensive schemes, and how to develop young linemen effectively.Tony shares insights on how to structure drills, evaluate talent, and instill toughness in players without losing sight of fundamentals. Whether you coach football or simply enjoy the X’s and O’s, this is a high-value conversation from one of the most respected voices in the O-line community.Timestamps:0:00 – Intro to Tony Shiffman and his football background3:22 – Evolution of offensive line play and what’s changed7:48 – Founding #HogFBChat and growing the online coaching community12:06 – Coaching philosophy: simplicity, toughness, fundamentals15:40 – What makes a great offensive lineman20:15 – Balancing scheme with player development25:02 – Building relationships with players29:17 – Coaching identity and adapting over time33:54 – Best practices for practice planning and game prep37:41 – Advice to young coaches and future aspirationsGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In Episode 244 of Muscles and Management, Gerry sits down with Ross Garner, a performance coach and sprint specialist with experience working with elite track athletes and football players. The two dig into the details of developing speed, the biomechanics of sprinting, and effective strategies for hamstring injury rehab and prevention.Ross shares insights from years in the field, including how he blends sprint coaching with strength work, his thoughts on overspeed training, and why understanding each athlete’s needs is critical to programming. Whether you coach team sport athletes or sprinters, this episode is full of actionable advice.Timestamps:0:00 – Intro to Ross Garner and his coaching background2:55 – Working with track athletes vs. team sport athletes7:14 – Key principles for speed development11:33 – Hamstring rehab strategies and mistakes to avoid16:45 – How Ross structures sprint sessions20:30 – Thoughts on overspeed and resisted sprint training25:10 – Blending strength and sprint work effectively29:02 – Coaching cues for better sprint mechanics33:40 – Common speed training myths38:05 – Assessing progress and adjusting based on the athlete41:50 – Final takeaways and advice for coachesGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In this episode Muscles and Management, Gerry sits down with Andrew Sacks, founder of Prime Sports Performance, to dive into the world of sports science and its application in real training environments. With experience across private sector coaching and deep data analytics, Andrew brings a grounded perspective on what actually matters when it comes to athlete development.The episode covers practical use of force plates and technology, how to build buy-in with athletes, and why focusing on basics still wins. Andrew also shares insights on business growth, mentorship, and bridging the gap between sports science and day-to-day performance training.If you're a coach trying to integrate more data without losing your training soul—or an athlete who wants to understand what metrics actually matter—this episode is packed with applicable takeaways.Timestamps:0:00 – Intro to Andrew Sacks and Prime Sports Performance3:20 – Andrew’s background and path into sports science7:05 – Building trust and buy-in with athletes10:10 – The real-world use of data and force plates14:22 – Why tech alone doesn’t create better athletes18:40 – Training simplicity and sticking to the fundamentals22:13 – How Andrew designs programs with intent and progression26:48 – Balancing objective data with coaching instincts31:09 – Lessons from growing a training business35:55 – Thoughts on mentorship, education, and industry trends40:36 – Final advice for young coaches and closing remarksGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In Episode 242 of Muscles and Management, Gerry chats with Zack Zillner, Head Performance Coach for Texas Women's Basketball and former coach with the University of Kansas, University of Illinois, and the Chicago Bulls. Zack brings a no-BS approach to training—removing fluff, prioritizing foundational work, and building systems that actually serve athletes.The two dive into Zack’s journey through high-level athletics, his evolution as a coach, and the lessons he's learned about doing less—but better. Topics include training simplicity, using data practically, developing athleticism without gimmicks, and the importance of trusting the process in both rehab and performance environments.Whether you're a coach, athlete, or just want to cut through the noise in strength and conditioning, this episode brings clarity, honesty, and real-world insight.Timestamps:0:00 – Intro to Zack Zillner and his coaching background2:50 – From Chicago Bulls to Texas Women’s Basketball: Coaching evolution6:30 – What Zack values most in a training program9:10 – Overcomplication in S&C: Why simple wins12:44 – How Zack structures his programs with intention and progression17:20 – The role of data in performance coaching: real-world use vs. overkill21:03 – Trends and gimmicks in strength and conditioning25:12 – Using team sport principles to guide training for female athletes29:38 – How Zack handles in-season vs. off-season work32:45 – Recovery strategies and the value of sleep and nutrition36:10 – Common rehab pitfalls and the athlete’s mental game40:02 – Coaching takeaways and final thoughts on career growth and mentorshipGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In Episode 241 of Muscles and Management, Gerry sits down with Arno Rheinberger—former NFL and Division 1 athletic trainer with stops at the New York Giants, Rutgers, Minnesota, and more—for a raw, in-depth conversation on injuries, rehab, and the complicated relationship between performance and return-to-play.They dive into the recent surge of Achilles tears in high-level sports and ask the hard questions: Are athletes being pushed enough in rehab? Are we preparing them for the real forces of sport? Is fear holding back professionals from doing what athletes truly need?Arno also shares his honest thoughts on the broken communication between strength coaches and athletic trainers, how return-to-play protocols often miss the mark, and why both sides must come together for true athlete readiness.Topics include:The rise of Achilles injuries and whether rehab intensity is to blameCommunication breakdowns between medical and performance staffWhat rehab should look like (and why it often doesn’t)The fear of pushing athletes too hard—and why that’s a problemLong-term wear and tear from youth sportsSocial media gimmicks vs. real-world resultsBuilding mutual respect and collaboration in athletic developmentA must-listen for strength coaches, athletic trainers, and anyone serious about injury reduction and long-term athlete resilience. 0:00 – Intro to Arno Rheinberger and his background in NFL and Division 1 football 3:10 – The reality of job security in collegiate/pro sports vs. the private sector 6:45 – Social media influence and frustration with viral “junk training” 10:32 – The importance of purposeful exercises in rehab and performance 13:20 – Working relationships between strength coaches and athletic trainers 16:40 – Communication and collaboration for better return-to-play outcomes 20:05 – Strength coaches pushing athletic trainers to rethink limitations 23:18 – Fear in rehab: why many athletes aren’t pushed hard enough 26:50 – Jerry’s personal injury story and how rehab intensity matters 30:14 – Why ACL and Achilles re-injuries are more common than we think 34:12 – Controlled training vs. chaotic real-game scenarios 37:00 – Youth sports overuse vs. under-preparedness in college/pros 40:48 – Achilles injuries in modern athletes: overtraining or underpreparing? 43:10 – Final thoughts on moderation, exposure, and collaborative rehab Get A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show

Send us your questions, or thoughts on today's episode!In this episode of Muscles and Management, Gerry sits down with Brijesh Patel—longtime Director of Athletic Performance at Quinnipiac University—for a masterclass in building culture, earning athlete buy-in, and leading with purpose in the strength and conditioning world.Brijesh shares lessons from over 20 years in the field, including how to:Build sustainable in-season training that actually improves performanceCreate a weight room culture where effort and discipline are non-negotiablesTrain athletes with vastly different bodies, personalities, and needs under one roofUse logistics and constraints as a tool—not an excuseTurn average athletes into exceptional ones through intention and consistencyTeach athletes to become 24/7 performers, not just show up for an hour liftThey also discuss leadership development, athlete motivation tiers (survivors, contenders, competitors, commanders), and how real progress comes not from the perfect program—but from consistency, clarity, and culture.Whether you’re a coach, athlete, or someone managing a high-performing team, this episode delivers truth bombs on what really drives long-term success.Timestamps:0:00 – Introduction and Brijesh’s Background 2:12 – The Real-World Value of Logistics and Flexibility in Programming 5:00 – Early Challenges: Culture, Buy-In, and Accountability 8:21 – Creating a “Do Extra” Culture and a Packed Weight Room 10:01 – Training Different Body Types? Focus on Mentality First 12:26 – Effort > Program: Why Execution Matters Most 15:00 – Building a 24-Hour Athlete: Nutrition, Sleep, and Recovery 17:45 – Peer Accountability and Building a Competitive Training Environment 21:07 – Discipline Over Motivation: Lessons from Real Life 24:30 – Using Role Models and Metrics to Drive Intrinsic Buy-In 28:05 – Leadership Tiers: Survivors, Contenders, Competitors, Commanders 32:13 – Team Roles, Intangibles, and How Leaders Are Made 34:20 – In-Season Training: Why “Maintenance” Isn’t Enough 36:39 – Adjusting Loads, Managing Travel, and Keeping Force Output High 39:14 – Buying In to Heavy Lifts In-Season (Without Fear) 41:33 – How Education and Transparency Build Long-Term Trust 43:52 – Final Thoughts: Invest in Yourself to Serve OthersGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show