Episode #222 How Performance Training Has Changed and What it Means with AJ Blue (UNC Football S&C)

Send us your questions, or thoughts on today's episode!In this episode of Muscles and Management, Gerry welcomes back Ben Brewster, founder of Tread Athletics, to discuss the evolving landscape of pitching development, strength training, and how technology and social media are shaping modern training methods.Ben shares insights on the advancements in pitch tracking technology, how social media influences training trends (for better or worse), and the role of strength training in pitching performance. He also breaks down the pitfalls of over-relying on training gadgets, how athletes should filter out misinformation, and why understanding biomechanics is critical for long-term success.They dive into the balance between strength training and skill development, the importance of movement quality, and why "sports-specific" training often misses the mark. Ben also reveals his “toothpaste tube” analogy for squeezing out every last bit of performance potential and shares lessons from his personal journey—from a 150-pound high school freshman to a 98-mph professional pitcher.All that and more on this episode of Muscles and Management!Timestamps:0:00 – Introduction to the Episode and Guest, Ben Brewster3:17 – The Evolution of Pitching and Strength Training7:39 – How Technology Has Transformed Training12:10 – Social Media’s Role in Training Trends15:35 – The Problem with Over-Specialization in Youth Sports19:54 – The Spread of Training Misconceptions Online23:37 – The Debate on Strength vs. Skill-Specific Training26:23 – Finding the Right Balance Between Lifting and Throwing30:24 – The Role of Movement Quality and Injury Prevention39:46 – Misconceptions About Strength Training in Pitching44:15 – How to Train Smarter and Avoid Overtraining51:01 – The “Toothpaste Tube” Analogy for Peak Performance54:11 – Final Thoughts: Maximizing Every Training OpportunityGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes Quentin Wiley, a Doctor of Physical Therapy and strength coach at the University of North Carolina, to discuss the intersection of rehab and performance training. Quentin shares insights on the growing hype around fascia-based training, movement variability for injury prevention, and the balance between treatment, recovery, and foundational training principles. They also explore the role of social media in shaping training trends, common misconceptions in strength and conditioning, and how to bridge the gap between rehab and performance.Quentin breaks down why movement variability is key to reducing injury risk, the overuse of passive recovery modalities, and why training should focus on long-term athlete resilience rather than gimmicks. He also dives into the role of strength training in injury prevention, how manual therapy is often misunderstood, and why many athletes overcomplicate recovery instead of prioritizing sleep, hydration, and nutrition.All that and more on this episode of Muscles and Management!Timestamps:0:00 – Introduction to the Episode and Guest, Quentin Wiley3:17 – Quentin’s Background: From UNC Lacrosse to Physical Therapy7:39 – Transition from Athlete to Strength Coach and DPT12:10 – Social Media’s Role in Strength and Rehab Trends15:35 – The Problem with Over-Specialization in Youth Sports19:54 – How Training Misconceptions Spread Through Social Media23:37 – The Debate on Movement Variability for Injury Prevention26:23 – Strength Training vs. Rehab: Finding the Balance30:24 – Fascia Training Hype: Science vs. Pseudoscience39:46 – Why Passive Recovery Methods Are Overrated44:15 – The Role of Manual Therapy in Pain Management51:01 – How Strength Training Builds Resilience and Injury Prevention54:11 – Final Thoughts: Smart Training, Recovery, and Avoiding Gimmicks Get A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes Brandon Davis, a strength and conditioning coach, to discuss vertical jump training and performance strategies. They dive into the importance of altitude drops, resisted sprints, and the role of eccentric training in athletic development. Brandon shares insights on common training misconceptions, including the misuse of VertiMax, overcomplicating jump training, and the obsession with sport-specific gimmicks. The discussion also covers how social media influences training trends, the challenges of coaching in different settings, and the effectiveness of loaded jumps and Olympic lifts.Brandon explains why he prioritizes eccentric overload and altitude drops for injury prevention and performance, as well as his shift away from Olympic lifts in favor of resisted sprinting and alternative jump training methods. The conversation provides valuable insights for coaches and athletes looking to enhance power, speed, and jump mechanics.All that and more on this episode of Muscles and Management!Timestamps:0:00 – Introduction and Podcast Recognition3:39 – Welcoming Brandon Davis and Episode Overview5:28 – Common Misconceptions in Jump Training and Performance7:39 – The VertiMax Debate: Effective or Overhyped?12:10 – The Problem with Sport-Specific Training Gimmicks15:35 – Issues with Speed Ladder Training for Athletic Performance17:25 – The Rise of Fascia-Based Training: Overhyped or Useful?19:54 – How Social Media Affects Strength and Conditioning Trends23:37 – Box Jumps for Conditioning: Misuse and Proper Application26:23 – Why Altitude Drops Are Essential for Athletic Development30:24 – Addressing the Fear of High Drop Landings34:12 – Progressing Athletes to Maximal Landings and Drop Heights37:36 – The Role of Eccentric Strength in Vertical Jump Development41:36 – Why Basic Training Works for a Long Time in Young Athletes45:37 – Stimulus Rotation vs. Sticking with the Basics50:35 – Olympic Lifts: Are They Necessary for Power Development?57:50 – The Best Loaded Jump Variations for Vertical Jump Gains1:02:14 – The Drawbacks of Trap Bar Jumps and Setup ConstraintsGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!On this episode of Muscles and Management, Gerry welcomes Wesley Wang, a sports physical therapist specializing in injury rehab and performance optimization. Wesley shares key insights into preventing and recovering from ACL injuries, common mistakes athletes make in training, and how to structure rehab for long-term durability and peak performance.The conversation covers how strength training impacts injury risk, the role of mobility and stability in rehab, and practical strategies for staying healthy while improving performance. Wesley also debunks common myths about rehab, explains why return-to-play testing is crucial, and offers actionable advice for athletes, coaches, and parents.All that and more on this episode of Muscles and Management!Episode Timestamps:00:45 Introduction to Wesley Wang and his background in sports physical therapy06:10 The rise of ACL injuries and why they’re so common12:35 Key strength training principles for injury prevention18:50 Why mobility and stability matter in rehab24:15 The biggest rehab mistakes athletes make31:40 How to safely return to sport after injury39:20 Debunking myths about injury prevention and recovery45:05 The importance of long-term athletic development52:30 Practical takeaways for athletes, coaches, and parents Get A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode of Muscles and Management, Gerry welcomes back two highly respected performance coaches, Brendan Thompson and Joseph Potts, for an unfiltered conversation on the state of strength and conditioning. The trio dives into pressing topics such as the role of social media in coaching, the rise of "guru" trainers, and the increasing reliance on over-assessment in sports science.Brendan and Joseph share insights on in-season and off-season training philosophies, discuss whether max-speed training is overrated, and explore the importance of contextualizing KPIs rather than chasing arbitrary numbers. They also analyze the dangers of misinformation in the industry, particularly around speed development and force plate data, and how young athletes can navigate today’s recruiting landscape.The conversation is packed with real-world examples from professional sports, including NFL, MLB, and collegiate athletics, offering listeners a raw and insightful look at what truly matters in athlete development.All that and more on this episode of Muscles and Management!Support the show (http://www.challengerstrength.com)Episode Timestamps:0:00 Introduction to the Episode and Guests, Brendan Thompson & Joseph Potts3:06 The Role of Social Media in Coaching & the Rise of “Gurus”7:14 The State of the Strength & Conditioning Industry: Misinformation & Overcomplication12:30 The Problem with Over-Assessing Athletes & Data Overload17:09 Strength vs. Speed: Do Heavy Lifts Actually Make You Faster?23:26 Chasing KPIs: Why Context Matters More Than Arbitrary Metrics28:15 Overuse of Force Plates, Readiness Testing & Tech Gimmicks in Training35:00 The Warm-Up as an Assessment: Why Simplicity Wins39:02 The Fine Line Between Testing & Over-Testing41:37 The Changing Landscape of College Recruiting & NIL’s Impact50:00 The Truth About Football Combines & Baseball Showcases56:41 In-Season Speed Training: How Much Is Necessary?57:46 Is Max Speed Training Overrated? The Science & Debate1:07:00 Preventing Hamstring Injuries with Strategic Sprinting1:10:00 Final Thoughts on Building Better Athletes & Avoiding Industry Pitfalls Get A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry discusses the critical elements of speed development for team sport athletes, particularly baseball players. He breaks down acceleration, top speed, and the nuances of sprint training, emphasizing how these factors impact performance on the field. The episode highlights the importance of exposing athletes to longer sprints, addressing common speed training mistakes, and optimizing the 60-yard dash—a key metric for baseball scouting.Gerry introduces the newly launched Diamond Speed Protocol (https://www.onlystrength.training/diamond-speed-protocol?new_run=true), a comprehensive speed training program designed specifically for baseball players. He explains the role of velocity-based training, heavy resisted sprints, and proper mechanics in maximizing acceleration. The conversation also covers common misconceptions about strength training for speed and why athletes should prioritize force output over perfect sprint mechanics.Throughout the episode, Gerry and Mike discuss their own experiences with speed training (or the lack thereof) in high school and how modern approaches have evolved. They stress the importance of structured training and preparation before showcases, rather than randomly attending events without optimizing performance.All that and more on this episode of Muscles and Management!Support the show (http://www.challengerstrength.com)Episode Timestamps:0:00 Introduction to the Episode and Overview of Speed Development1:37 Importance of Ratings, Reviews, and Supporting the Podcast2:31 Baseball-Specific Speed Training and Launch of the Diamond Speed Protocol5:25 Challenges of the 60-Yard Dash and Its Role in Baseball Recruiting10:18 Common Speed Training Mistakes and Why Athletes Struggle with the 60-Yard Dash14:55 Gerry and Mike Discuss Their Personal Experiences with Speed Training in High School21:53 Why Baseball Players Need to Train for Top Speed and Acceleration24:51 Importance of Identifying Weaknesses in Acceleration vs. Top Speed Mechanics27:19 The Role of Timing Splits in Sprint Performance Assessment29:24 Acceleration Mechanics: The Benefits of Sled Sprints and Heavy Resistance Training35:06 Understanding Skill Acquisition and Self-Organization in Sprint Training40:28 How Resisted Sprints Improve Mechanics Without Over-Coaching43:16 Strength Training for Speed: How Much Does It Matter?46:02 Prioritizing Force Output Over Perfect Sprint Mechanics48:00 Integrating Sprint Training into Existing Strength Programs50:35 Why the Diamond Speed Protocol Is a Game-Changer for Athletes55:55 Upcoming Guests and Future Program PlansGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes Cam Dietz, Director of Performance at the University of Cincinnati Baseball program, to discuss performance training strategies. Cam shares insights on rotational power, resisted sprints, and balancing intensity with recovery for athletes. He highlights the value of single-leg movements, resisted acceleration, and how he integrates med ball throws to develop power. The conversation also touches on the evolving training landscape, the importance of social media for coaches, and how to create buy-in and motivation among athletes.Cam dives into how resisted sprints can improve force production and technique, the value of training rotational power year-round, and why unilateral exercises dominate his programming. He also shares advice for coaches on building their brand and leveraging social media for career growth.All that and more on this episode of Muscles and Management!Support the show (http://www.challengerstrength.com)3:28 Cam’s Background and the Role of Social Media in Coaching7:39 Avoiding Overcomplication in Training Philosophy12:30 The Five Core Movements Cam Focuses on for Athlete Development15:55 Unilateral vs. Bilateral Training and Program Structure23:37 Resisted Sprints and Acceleration for Team Sports26:23 Programming for Resisted Acceleration: Distances, Loads, and Tools30:24 Matching Speed and Strength Work with Ground Contact Times39:46 Acceleration and Rotational Power: Starts and Moving Start Techniques44:15 The Importance of Vertical Power in Rotational Training51:01 In-Season Rotational Power Training and Managing Volume54:11 Final Advice for Coaches: Building Your Brand and Adding ValueGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes Scott Leech, Director of Performance for the University of Rhode Island football program, to discuss the intricacies of off-season training for Division I athletes. Scott shares how his team navigated their most successful season in 39 years, culminating in a conference championship and a playoff victory, and the challenges that come with building and sustaining a winning culture.Scott delves into the physical and mental demands athletes face post-season and outlines his approach to off-season programming. He emphasizes balancing recovery with progressive training, including implementing heavy resistance sleds, velocity-based training, and grappling drills to prepare athletes for the rigors of spring ball. He highlights the importance of catering to each player's needs, from underclassmen eager to prove themselves to seasoned starters managing wear and tear.Throughout the conversation, Scott offers practical advice for designing effective off-season programs, focusing on foundational strength, managing athlete load, and fostering a competitive environment even during winter break. His insights provide valuable takeaways for coaches and athletes aiming to maximize their off-season potential.All that and more on this episode of Muscles and Management!Support the show (http://www.challengerstrength.com)0:00 Introduction to the Episode and Guest, Scott Leech1:15 Scott’s Role as Director of Performance at the University of Rhode Island2:43 Reflecting on Rhode Island’s Historic Football Season5:10 Balancing Transfer Portal Success with Team Development9:06 Challenges of Integrating Athletes from Diverse Training Backgrounds14:35 Managing Athlete Health After a Long Season18:57 Designing Winter Break Programs to Maximize Athlete Compliance23:16 Prioritizing Foundational Strength and Recovery During Offseason30:14 Building a Competitive Culture Through Offseason Training35:00 Adjusting Training Based on Athlete Readiness Using Velocity-Based Training43:07 Simplifying Strength Programs to Maximize Athlete Development49:31 Transitioning to In-Person Offseason Training: Speed, Strength, and Conditioning54:04 Implementing Contact Prep and Competitive Conditioning Drills58:34 Incorporating Aerobic Base Work for Football Athletes1:00:06 The Importance of Restoring Muscle Mass and Strength in Offseason1:05:12 Final Reflections: Keeping Offseason Training Balanced and EnjoyableGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes AJ Blue, Associate Head of Strength and Conditioning for the University of North Carolina football program, to discuss his unique journey into coaching. AJ shares how he transitioned from a communications major and former collegiate football player to a seasoned strength coach at the Division I level. He highlights the challenges of entering the field without a kinesiology background and provides insights into the evolving world of strength and conditioning.AJ dives into in-season training strategies, including balancing lower-body strength work with intense football practices, and explains how technology like velocity-based training has revolutionized athlete monitoring. He also emphasizes the importance of restoring range of motion and rebuilding foundational strength in the offseason. Throughout the conversation, AJ offers practical advice for aspiring coaches and insights into building trust and relationships with athletes.Tired of being slow? Want to become the athlete you always dreamed of being? Do you need guidance, programming and the tools to get there? Check out OnlyStrength: https://www.onlystrength.training/nowAll that and more on this episode of Muscles and Management!Support the show (http://www.challengerstrength.com)0:00 Introduction to the Episode and Guest, AJ Blue1:11 AJ’s Journey: From Communications Major to Strength Coach3:31 Navigating UNC's Football Program and Building Athlete Relationships9:47 Challenges of Entering the Field Without a Kinesiology Degree15:17 The Impact of Playing Experience on Coaching Style18:40 Technological Innovations in Strength and Conditioning24:03 Using Velocity-Based Training and Reverse Bands for In-Season Work31:50 The Value of Practical vs. Theoretical Knowledge in Coaching37:11 In-Season Training Structure: Weekly Schedule and Intensity44:11 Recovery Strategies and Balancing High-Impact Practices50:13 Importance of Loaded Mobility and Movement Efficiency53:44 Postseason Plans: Rebuilding Range of Motion and Conditioning56:56 Foundations of Offseason Sprint and Strength Training1:00:22 Final Advice for Aspiring CoachesGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show

Send us your questions, or thoughts on today's episode!In this episode, Gerry welcomes Matt Talarico, Director of Speed Performance and Base Running for the Chicago Cubs, to discuss the evolving landscape of speed training in baseball. Matt shares insights from his time with the New York Yankees, highlighting how speed development is becoming a vital focus in player performance and team strategy.He dives into the importance of creating buy-in from athletes, balancing intensity with recovery, and the innovative methods he’s used to revolutionize base stealing and speed training. Matt also reflects on his early days at Wright State, where he implemented transformative techniques that propelled the program to national success in stolen bases.All that and more on this episode of Muscles and Management!Support the show (http://www.challengerstrength.com)Looking to elevate your training? Tired of being slow, weak and lacking explosive ability? Check out how OnlyStrength can help you: https://www.onlystrength.training/nowEpisode Timestamps:0:00 Introduction to the Episode and Guest, Matt Talarico3:21 The Evolution of Speed Training in Baseball5:27 Insights from Matt's Time with the Yankees and Transition to the Cubs9:47 How Speed Development Benefits Player Performance12:00 The Importance of Open-Mindedness in Player Development14:38 Matt's Work at Wright State and the Revolution of Base Stealing18:20 Out-of-the-Box Methods for Speed Training and Their Impact21:30 Challenges and Success Stories in Implementing Speed Programs24:10 Warm-Ups and Preparation Strategies for Practice27:01 The Role of Recovery in Speed Development28:47 Balancing Intensity and Recovery in Professional Baseball34:12 Managing Workloads and Year-Round Speed Development41:07 Creating Buy-In and Motivation for Athletes48:20 Tips for Effective Speed Training Across LevelsGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastoffer Do you want a GUARANTEED 0.2-0.5 seconds off your 60 time in just 8 weeks... just in time for baseball season?Click the link to access the Diamond Speed Protocol, a speed program designed by Gerry to get you the fastest you've ever been! - https://www.onlystrength.training/podcastdspSupport the show