S&C Chit Chat

In this episode, Coach Hagen Little joins James Burk to discuss strength and conditioning, athletic development, and career transitions across collegiate and high school levels. They dive into practical training strategies, including adapting deadlifts, managing powerlifting schedules, and introducing the 1x20 program for junior high athletes while emphasizing foundational movement and long-term athletic growth.

In this episode of the S&C Chit Chat Podcast, host James Burk sits down with Coach Alexander Fotioo from the University of Central Arkansas (UCA). Coach Fotioo shares key insights on performance training methods, injury prevention strategies, and implementing balance training protocols. They also dive into velocity-based training (VBT), top-end speed drills, squat variations, and recommended strength and conditioning literature and podcasts for coaches and athletes alike.

In this episode of S&C Chit Chat, we sit down with Brant Bailey, Strength & Conditioning Coach at Tarleton State University, to explore the rapidly evolving landscape of modern collegiate Strength and Conditioning. Coach Bailey shares insider insights on navigating Tarleton State's transition from NCAA Division II to the FCS level, modernizing weight room facilities, and implementing data-driven strength protocols to optimize player performance and durability.Key Topics Covered:Program Transition & Facility Upgrades: Transitioning to FCS, featuring Tarleton State's new 21-rack state-of-the-art facility and dedicated Texan fueling station.Staff Operations & Collaboration: S&C team structure, utilizing intern talent for nutrition guidance, and maintaining daily alignment with athletic training staff.Training Methodologies & Technology: Programming lower-body strength with Sorex belt squats, leveraging Perch velocity-based training (VBT), monitoring GPS player loads, and executing Thursday power sessions.Professional Resources: Top recommended podcasts for coaches, including The Dolce Diet, Les Spellman, and Mind Pump.Whether you are a strength & conditioning coach, athletic trainer, sports performance specialist, or student-athlete looking to elevate your training protocols, this episode is packed with actionable advice and practical industry knowledge. Don't forget to subscribe, leave a rating, and share this episode with your coaching staff!

This episode features a conversation with Sean, the head strength and conditioning coach at Montana State University. We dive into the philosophy of process-driven athletic training, how Sean manages player health and performance through techniques like Reflexive Performance Reset (RPR), and the importance of fostering a supportive community environment in college football.Key topics include:Career Trajectory: Sean shares insights from coaching across various levels, including time at Velocity Sports Performance, UCLA, and EXOS, and how those experiences shaped his current role at Montana State.Injury Prevention & In-Season Training: A look at how the team utilizes structured lifting schedules, body tempering, and "neuropit stops" to optimize player performance and physical health during a demanding season.Mental Toughness: Discussion on "stress inoculation" training—preparing athletes for high-pressure environments by simulating distractions and mental challenges in the weight room.Culture & Recruiting: How the program focuses on developing players as people, leveraging the Boseman community’s unique support system, and prioritizing the long-term growth of high school recruits.Whether you're a coach looking for actionable training resources or interested in the behind-the-scenes of collegiate strength and conditioning, this discussion offers practical takeaways on balancing high-level performance with athlete development.

In this episode, James Burk is joined by Orie Sahlfeld to break down the operational realities of collegiate strength and conditioning. Moving past generic programming, the conversation focuses on the "how" and "why" behind building a program that prioritizes long-term athlete development over short-term results.Key Topics Covered:Off-Season Methodology: A deep dive into the use of Triphasic training and Velocity Based Training (VBT) to reset movement quality, enforce squat depth, and manage intensity through data-driven cluster sets.Building Accountability: Insights into how to foster a player-led culture using tools like "Finish Fridays" and shared training responsibilities to move beyond ego-driven coaching.In-Season Management: Strategies for navigating the transition from summer into fall camp, including weekly training splits, reducing volume to preserve joint health, and managing the logistics of mid-week game schedules.The Human Side of Coaching: An honest discussion on the state of the industry, why coaching impact is often overvalued, and the necessity of focusing on the "human being" while simultaneously advocating for professional respect and compensation.Whether you are navigating staff dynamics or looking to refine your programming for different developmental stages, this episode provides a candid look at the challenges and rewards of the profession.

Join us for an insightful conversation with Coach Doug Castleberry from Southlake Carroll on the realities of high school strength and conditioning. In this episode, Coach Castleberry shares his journey from navigating school firewalls to building a cohesive, safe, and technologically-integrated training environment.We dive into practical strategies for managing large athletic programs, including:Operational Success: How to effectively delegate sessions to assistant coaches and utilize digital tools like RackCoach to maintain programming integrity.Philosophy over Ego: The importance of tier-based programming and the "Training Max" approach to prioritize long-term athlete safety over ego-lifting.Technology Integration: Balancing VBT and GPS data without overwhelming staff or athletes with excessive analysis.Facility Upgrades: Using data and photographic evidence to secure necessary support and improvements for athlete safety.Whether you're a coach managing multiple teams or looking to streamline your weight room operations, this episode offers actionable advice on leadership, communication, and creating a culture of consistent intensity.

In this episode of the S&C Chit Chat Podcast, James Burk sits down with Dr. Eric Cash to explore the practical implementation of the Prilepin-Based Alternating Volume System (PAVS) and the integration of Velocity Based Training (VBT) in a large-scale high school athletic program. Dr. Cash details how he successfully manages strength and conditioning for 500 to 600 students daily through a tiered training framework, utilizing "Rack Coach" software and standardized movement protocols to maintain efficiency and safety. The conversation covers the transition from rigid programming to a flexible 10-week cycle, the philosophy of "training with intent," and strategies for building a competitive, high-culture environment in the weight room.

In this episode of S&C Chit Chat, host James Burk discusses strength and conditioning methodologies and organizational strategies for high school athletic programs with Adam Vogel, Strength and Conditioning Coach at Homewood-Flossmoor Community High School.Key topics covered include:Training Readiness: Implementing self-myofascial release techniques, Reflexive Performance Reset (RPR), and neural resets to improve movement patterns and performance before training sessions.Velocity Based Training (VBT): Integrating VBT to optimize load assignment, tracking metrics to individualize exercise intensity, and adapting training for different skill levels.Program Organization: Strategies for managing large groups, including zone-based coaching, assigning staff autonomy, and organizing athletes by training age and movement demands.Athlete Motivation: Using key performance indicators and visual systems, such as colored silicone wristbands, to gate access to advanced training tools and drive engagement.Program Sustainability: Practical approaches to fundraising, including collecting annual maintenance fees, volunteering for events, and generating revenue through summer training programs to support equipment needs

In this episode, we sit down with Nic Giblin, the new Strength and Conditioning coach at Trinity Christian Addison (TCA), to discuss his recent move to Texas and his strategic mission to revitalize the school’s athletic program. Nic shares his philosophy on moving beyond "average" standards and building a culture rooted in mental toughness, precision, and high-performance training.Key Highlights:Building a Championship Culture: How Nic is working to shift the athletic culture at TCA by prioritizing high standards, accountability, and a winning mindset across all sports.Small-Sided Games: Why Nic utilizes small-sided games as a primary diagnostic tool to assess athlete commitment, spatial awareness, and agility in a competitive environment.Data-Driven Performance: An inside look at the implementation of "Run Rockets" for acceleration training and why he uses these tools to track performance metrics like speed and peak power.Coaching Philosophy: Nic’s approach to direct coaching, the value of "controlled roughhousing" for building physical toughness, and the importance of thorough due diligence before adopting new training technology.Mental Preparation: Insights into the mental side of performance, including book recommendations for coaches looking to bolster their mental coaching toolkit.Leadership Impact: The role of Athletic Director Beck Bryan in supporting the vision with a "phase two" facility development plan and a commitment to competitive excellence.Whether you're looking to refine your own strength and conditioning protocols or interested in the complexities of managing a total athletic program overhaul, this episode provides a blueprint for raising the athletic ceiling of your student-athletes.

In this episode, we explore the evolving landscape of high school strength and conditioning with Kyle Keese from Denton Guyer. We discuss how to balance efficiency and athlete accountability while managing high volumes of training, focusing on the practical application of movement systems and performance technology.Episode HighlightsEfficiency through Systems: An in-depth look at "The Grid," a movement system designed to manage large athlete volumes while promoting student accountability and maximizing coaching time.Technology Integration: Strategies for utilizing velocity-based training (VBT), Shredmill hardware, and AI tools to enhance performance monitoring and athlete safety across different training levels.Cognitive Development: The importance of integrating cognitive load drills—such as the "Goat Drill"—to improve athlete adaptability and assist in early identification of potential injury symptoms.Sport-Specific Conditioning: A breakdown of how to shift away from traditional conditioning toward patterns that mimic sport-specific demands, including retreat runs for hip mechanics and small-sided games for tactical development.LINK TO COACH KEESE YOUTUBE: https://youtube.com/@kylekeese4163?si=thpVZASAo4x2R4YB