Episode #244 Ross Garner on Coaching Track Athletes, Hamstring Rehab, and Sprinting Mechanics

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

Send us your questions, or thoughts on today's episode!In this episode of Muscles and Management, Gerry welcomes back Joe Aratari for a raw conversation on the realities of in-season training, youth sport culture, and what too many coaches get wrong when it comes to online content, business, and development.Joe shares lessons from over a decade training youth and high school athletes, including:How to properly train during the season without overtraining or undertrainingWhy soreness and time constraints are excuses, not roadblocksThe importance of consistent, year-round strength work to maintain gains and prevent injuryHow to integrate lifts into practices without disrupting performanceWhy simple full-body templates win during in-season phasesWhen and how to adjust for recovery, lifestyle, and sport-specific stressThey also dive into:The rise of influencer strength coaches with no real-world experienceThe value of long-term trust, buy-in, and smart programmingWhen it’s okay to tell a kid to go home and just be a kid for a dayThe real ROI of off-season training—and how it’s lost without in-season consistencyPacked with practical strategies, real-life anecdotes, and brutally honest takes, this one is a must-listen for any coach or parent serious about long-term athlete development.0:00 – Introduction and Catching Up with Joe2:25 – Social Media Coaching: Who Should You Listen To?6:44 – Why Context and Experience Matter More Than Followers10:32 – Building a Remote Program with Integrity and Results15:04 – Creating Sustainable Systems for Coaches and Facilities17:17 – Why Most Athletes Need In-Season Training 21:00 – Top Reasons Parents and Coaches Still Avoid In-Season Lifts 25:52 – Time Constraints, Practice Integration, and Real Solutions 28:29 – The ROI of Off-Season Work Hinges on In-Season Consistency 33:01 – How “Feeling Better” Converts Athletes to Buy-In 36:19 – Sample Week for a Busy High School Athlete 42:58 – Full Body Templates: Simple, Scalable, and Effective 45:43 – Year-Round Sports and Overuse: A Growing Problem 48:23 – Misconceptions Around Heavy Lifting and Injury Risk 51:08 – Rehab vs. Performance: Staying in Your Lane but Learning Enough 53:43 – Sport-Specific Training vs. Athlete Development 56:38 – Strength First: Why Foundations Beat Fancy 1:01:25 – Final Thoughts on Long-Term Athlete Development and TestingGet 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 welcomes back Pratik Patel—former NFL and Division I performance coach—for a raw and unfiltered conversation about the current state of social media, training misinformation, and why athletes (and coaches) need to be way more critical of who they follow and listen to.Fueled by recent rants and debates on Twitter, Pratik lays out:Why influencers with no athlete experience are dominating the narrativeHow to filter bad advice and identify credible voices in the sea of online noiseThe problem with “coaches” selling courses before gaining real-world experienceWhy some viral content is built purely for engagement—not athlete developmentThe value of showing actual athlete progress—not just highlight reelsHow metrics, testing, and simple logic still reign supreme in real trainingThe conversation also digs into vertical jump progress, the realities of building an online business like OnlyStrength, and the frustration of seeing coaches with real experience get drowned out by louder (and often less qualified) voices.This is a must-listen for athletes, coaches, and parents trying to navigate fitness content online and understand the difference between entertainment and expert education.Timestamps:0:00 – Intro and Why Pratik Returned for This Episode2:08 – Social Media's Influence on Training Narratives3:15 – How Algorithms Reward Misinformation6:06 – The Value of Real-World Coaching Experience11:57 – When Big Accounts Attack Small Creators15:45 – Why Athletes Need Better Context in Programming19:03 – The Jalen Hurts/Saquon Squatting Debate23:42 – Online Gurus Selling Courses Without Real Work28:52 – The Reality of Building a Membership Platform31:50 – Why Data-Driven Feedback Matters for Buy-In34:00 – Performance vs. Injury Prevention at the Pro Level36:41 – Off-Field Behavior and Coach-Athlete Trust38:57 – How Athletes Can Vet Social Media Advice41:04 – What to Look for in a Credible Coach42:21 – Explaining the Why Behind Exercises44:45 – Don’t Copy NBA/Pro Athlete Workouts46:30 – The Problem With “Genetic Outliers” Giving Advice47:32 – Youth Sports, Overload, and Lack of Strength Training48:06 – Final Thoughts on Who to Trust and What Actually Works53:01 – Pratik’s Next Project: High-Level Education Without the NoiseGet 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 welcomes Sean Swetnam, Assistant Director of Football Performance at UCLA, to break down how elite-level training, data integration, and interdisciplinary collaboration are fueling performance gains at one of college football’s top programs.Sean walks us through the first eight weeks of UCLA’s offseason training block—where the team collectively gained over 546 pounds of lean mass and lost 353 pounds of fat. He shares how they built that foundation through smart, brutal training combined with seamless collaboration across strength coaches, athletic trainers, and dietitians.Topics include:Training structure across the week (Mon/Tue/Thu/Fri)How testing is embedded in training to avoid wasted sessionsIntegrating sprint, plyo, and strength metrics into one performance pictureWhat their Bod Pod, CMJ, NordBord, and drop jump data really meansWhy athletes don’t need complexity—they need consistencyGetting athlete buy-in through performance standards, leadership shirts, and cultural touchstonesReal-life examples of how data flags help prevent injury and manage readinessWhether you're a coach, athlete, or performance nerd, this episode is a masterclass in high-performance systems that actually work.Timestamps:0:00 – Intro and Sean’s Background: From D1 Baseball to D1 Strength Coach 4:30 – Training Roots, Mentorship, and Lessons from Track and Field 8:45 – How College Training Culture Has Changed 12:30 – Mass vs. Movement: Gaining the Right Weight 17:50 – Building Muscle and Speed: UCLA’s 8-Week Gains Breakdown 21:30 – Weekly Training Split and Foundational Strength Structure 24:50 – Eccentric Training, Tempos, and Intent-Driven Movement 27:00 – How Bod Pod and Morning Hydration Data Drive Decisions 30:50 – Daily Readiness Testing: NordBord, CMJ, Drop Jumps & More 34:15 – Using RSI, GCT, and Peak Power to Monitor Sprint Progress 38:45 – Why Readiness Metrics Need Context (Not Panic) 42:00 – Buy-In Through Competition: Leaderboards, Crowns, and Standards 46:30 – Teaching Athletes to Understand Data and Why It Matters 50:00 – Managing Stress vs. Eustress in College Athletes 51:45 – Final Thoughts: Control the Controllables, Train with PurposeGet A 7 Day FREE TRIAL On Onlystrength! - https://www.onlystrength.training/podcastofferSupport the show