190 episodes

The Just Fly Performance Podcast is dedicated to all aspects of athletic performance training, with an emphasis on speed and power development. Featured on the show are coaches and experts in the spectrum of sport performance, ranging from strength and conditioning, to track and field, to sport psychology. Hosted by Joel Smith, the Just Fly Performance Podcast brings you some of the best information on modern athletic performance available.

Just Fly Performance Podcast Joel Smith, Just-Fly-Sports.com

    • Fitness

The Just Fly Performance Podcast is dedicated to all aspects of athletic performance training, with an emphasis on speed and power development. Featured on the show are coaches and experts in the spectrum of sport performance, ranging from strength and conditioning, to track and field, to sport psychology. Hosted by Joel Smith, the Just Fly Performance Podcast brings you some of the best information on modern athletic performance available.

    190: Grant Fowler on Non-Linear Training Programs and the Flow of Exercise Rotation | Sponsored by SimpliFaster

    190: Grant Fowler on Non-Linear Training Programs and the Flow of Exercise Rotation | Sponsored by SimpliFaster

    Today’s episode features Grant Fowler, owner of Fowler Fitness in The Woodlands, Texas.  Grant is a creative coach and performance consultant who has been getting some fantastic results with his athletes in the realms of strength, speed and power.  Grant is a different thinker who has a distinctive “non-linear” and adaptable style to his training program design, where exercises and their variations are changing from week to week in a manner that allows for regular personal bests.  Recent podcast guest Kevin Foster has been training under Grant’s program on his run for the 2020 Olympic Trials, and has been easily breaking many lifting and performance personal bests since working with Grant.



    I haven’t had a lot of episodes on writing training programs, yet programming for training is one of my favorite things to talk about.  It’s good to have a show periodically where we really get into the nuts and bolts of a training program, since this is the most “raw” form of conversation, in regards to what actually happens in training and the subsequent results.  The art and science of writing a training program (yes, there is a significant element of art to it) is a multi-factorial venture considering the different physical and psychological systems of the body.



    On the show today. Grant gets into the fine details on his approach to a fluid training model where exercises and variations of exercises change from week to week in a model inspired by Westside Barbell, but adapted for the needs of athletes.  Grant will specifically get into how he rotates the “big lifts” in a max effort format, versus his rotation of the smaller lifts in the program over time.  We talk about how the stress level of a given session, including mental fatigue, impacts how often exercises are rotated across the breadth of a training month, and beyond.



    The thought that resonates in my mind with Grants system is similar to my time working in an old beat “Mixing” program called “Fruity Loops” where various tracks are laid over each other to provide a song.  Some lines are brought in more frequently, others less, to create the art-form of the audio experience.  In my last 5 years of coaching particularly, I’ve been using a lot of 14-day training cycles, so it was awesome to get inside Grant’s programming mind in creating a variable training stimulus.



    Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.



    More show notes at just-fly-sports.com/podcast-190-grant-fowler/

    • 1 hr 4 min
    189: Evan Peikon on Harnessing Energy System Feedback for Optimal Individualization of Strength, Size and Endurance Training | Sponsored by SimpliFaster

    189: Evan Peikon on Harnessing Energy System Feedback for Optimal Individualization of Strength, Size and Endurance Training | Sponsored by SimpliFaster

    Today’s episode features Evan Peikon.  Evan is a coach, physiologist, and educator at the Training Think Tank HQ in Atlanta, GA. He has experience working with athletes on-site and remotely across the U.S. and internationally.  Evan is a former track and field athlete and has learned from world-leading experts in applied muscle physiology and performance.



    I’ve recently found myself thinking about the topic of lactate as a factor in training, and how we should look to manage higher repetition training sets (such as 1x20, or the Inno-sport “AN2” bracket of work), longer sprints and lactate buffering work in general, in athletes.  I’ve also recently read Pavel Tsatsouline’s book “The Quick and the Dead”, presenting an “anti-lactate” view on training, but then think about contrasting this to the results Mark Wetzel (and many others) have gotten from doing long duration extreme isometrics with their athletes in the realms of strength and work capacity.



    I also think about ideas from the track and field world, such as Boo Schexnayder looking for a mild to moderate dose of lactate as a result of dense power training (such as 12x30m sprint accelerations) in some training periods, as well as Andy Eggerth mentioning how some athletes need to have some longer sprints present in peaking portions of the year, where they are accumulating a little bit of lactate.



    Evan Peikon is a fantastic source of information in this regard, as he has had tremendous mentors in the energy system world (such as Aaron Davis) and is regularly synthesizing his wealth of knowledge in working with a population where lactate is an ever-present reality, that of cross-fit competitors.



    On the show today, we talk about energy systems in an applied manner, and in a holistic manner that shows oxygen saturation as a rate-limiting factor that supercedes the thought process of lactate levels in muscle in regards to training effects and how long recovery processes will take.  This show is great for learning more about training individualization, as we go in depth on all things running, strength training, fast-twitch recruitment, 1x20 method and more, in regards to muscle oxygen, lactate and how it impacts our programming and methods.



    Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.



    More show notes at just-fly-sports.com/podcast-189-evan-peikon/

    • 1 hr 13 min
    188: Scott Robinson on The Nervous System, Overcoming Mental Barriers and Advanced Athlete Learning Concepts | Sponsored by SimpliFaster

    188: Scott Robinson on The Nervous System, Overcoming Mental Barriers and Advanced Athlete Learning Concepts | Sponsored by SimpliFaster

    Today’s episode features neurology expert and personal trainer, Scott Robinson.  Scott is an Applied Movement Neurology (AMN) master practitioner and the creator of AMN Neuro-Flexibility.  He has worked successfully with all levels of neurological complexity in his time training and coaching a wide variety of clients.  Scott is a specialist in dealing with a variety of neurological issues, such as weakness, pain, compensations, range of motion and trauma to the emotional systems, amongst many others.  Scott is a former athlete in Taekwondo and has more than 20 years of experience in Applied Movement Neurology.  Scott also runs the Instagram account @the.brain.guy and is a presenter and practitioner at integrated vitality retreats.



    The nervous system is always an important and popular topic in the world of not only athletic performance, but human performance and development in general.    Our emotions and subconscious state, as well as our bioelectric network are all substantial players in how we train and recover, as well as stay healthy in the process.  Good coaches know these elements intuitively, but we are now starting to be able to point out the science and ideas behind it all.  Today’s show takes a step back from sets, reps and exercises, and looks at these higher-order influences on athletic performance from a perspective of the brain and nervous system.



    On the show, Scott talks about inhibitive factors of the nervous system, as well as the important leap in looking from athletes only in a chemical perspective, and to a bioelectric perspective, which has implications running into things like fascial performance and therapeutic modalities.   He also gets into the role of emotions and beliefs and their impact on training, as well as methods that can be used to help clear these inhibiting factors.  Finally, we get into an awesome talk on the critical factors by which learning can take place in a session, and how this impacts our entry point into the workout itself, drawing a lot of parallels with my prior show with Rafe Kelley.  This show starts great, and just gets better as we go along, and has tons of gems throughout that are truly game-changing for any coach or athlete.



    Today’s episode is brought to you by SimpliFaster.com, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.



    View more show notes at just-fly-sports.com/podcast-188-scott-robinson/

    • 1 hr 17 min
    187: Logan Christopher on the Pyramid of Athleticism and Human Performance | Sponsored by SimpliFaster

    187: Logan Christopher on the Pyramid of Athleticism and Human Performance | Sponsored by SimpliFaster

    More show notes at just-fly-sports.com/podcast-187-logan-christopher/



    Today’s episode features Logan Christopher, strongman, author, owner of Legendary Strength and CEO of Lost Empire Herbs.  Logan previously appeared on episode 111 where he discussed mental training in depth, including the utilization of hypnosis and mental anchors.



    Alongside his athletic and business pursuits, Logan has also written several books including “Mental Muscle” and “Powered by Nature”, both of which I have found impactful reads.  Logan is a master of using the natural machinery of the body and our environment to help us reach our highest potential as humans.



    I wanted to get Logan back on the show for a few reasons.  One was that he lives only an hour and a half away from me in Santa Cruz, and I knew that it would be a blast to train with him prior to recording the show.  Secondly, I had took some inspiration from my past show with Logan and started using his mental training hypnosis tracks prior to my training sessions, along with using his herbs, primarily his “Phoenix” formula (containing herbs such as Ant Extract and Pine Pollen) as well as an adaptogenic mushroom tincture I put in my morning coffee.  The results, were profound.  Although I don’t like to pin training gains on one thing only, I managed to jump higher that year at age 35 than I had in the last 5 years.  My training and overall strength had found rapid improvement, and I knew there was something special to this process.  Finally, I had been reading Logan’s articles around the time I started using his herbs and came across a drawing he referred to as the “Pyramid of Strength” (see show notes), and with everything I head learned about training the last few years, this made perfect sense to me, so I wanted to explore it in depth.



    On today’s show, we cover just that, the Pyramid of strength, and get Logan’s take on each layer (Mental, Training, Sleep, Diet,Herbs/ Supplements, Spiritual) of what makes us thrive as athletes and human beings.



    Today’s episode is brought to you by SimpliFaster.com, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

    • 1 hr 21 min
    186: Joel Smith Q&A on Sprint Training Methods and Running Biomechanics, Physical Preparation and Motor Learning Topics | Sponsored by SimpliFaster

    186: Joel Smith Q&A on Sprint Training Methods and Running Biomechanics, Physical Preparation and Motor Learning Topics | Sponsored by SimpliFaster

    Today’s episode is a question and answer session where I take a break from the typical interview format and reflect on listener questions.  I always enjoy doing these shows, since it’s great to get a pulse on what training topics are on the mind of the coaching community. 



    For this show, the particular focus was questions on sprinting and sprint training, as well as a lot of ideas on jumping in conjunction with foot strength.  We also touched on a lot of physical preparation principles, such as correction of asymmetry and how I’ve changed my philosophy in working with team sport athletes over time.



    Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.



    More show notes at just-fly-sports.com/podcast-186-joel-smith/

    • 51 min
    185: András Hegyi on Hamstring Function and Impacts of Sprinting and the Weightroom | Sponsored by SimpliFaster

    185: András Hegyi on Hamstring Function and Impacts of Sprinting and the Weightroom | Sponsored by SimpliFaster

    Today’s episode features András Hegyi, a final-stage Ph.D. student working at the Neuromuscular Research Center at the University of Jyväskylä in Finland.  His Ph.D. work focuses on regional and inter-muscular hamstrings EMG activity in different hamstring exercises and in running.  Hegyi is interested in improving biomechanical methodologies to assess hamstrings to further understand hamstring muscle function and injury mechanisms.



    We’ve done some great episodes on hamstring injury prevention in the past, such as episode 161 with Jake Schuster and 158 with JB Morin.  This show is another fantastic addition to that series as András is a wealth of knowledge on the topic, being well versed on what the research yields in regards to many aspects of training and hamstring development, as well as what is functionally asked of the hamstrings in sprinting and sport.



    When it comes to hamstrings and injury prevention, a common question is: “What exercises should I do in the gym to help this process”?  An important aspect of the gym and sprinting is that the way these elements “hit the hamstrings” is quite different.  It is important to know what we can, and can’t do in the weightroom to create robust athletes. 



    In this episode, András goes into hamstring strain mechanisms, Nordic hamstrings and variations, different gym exercises that hit different aspects of the hamstring musculature, sprinting and it’s role in injury prevention.  He also shares his thoughts on training the adductor magnus as a synergist of the hamstring.  Another important point covered is the importance of individual muscle activation differences in sprinting versus what we see in the gym, which has big implications on how we are training and assessing athletes.



    Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.



    View more show notes at just-fly-sports.com/podcast-185-andras-hegyi/

    • 1 hr 2 min

Customer Reviews

CYoungTraining ,

Always Learn Something

Every guest brings something new for you to think about! Also Joel is a great host, he always gets great insight out of his guest, then helps you relate it to an application with in training. Can’t get enough!

Mr Gingergingerginger ,

Great conversations and knowledge

Great listen for people of all abilities. In depth detail for the advanced and pearls of wisdom in conversations which beginners can understand

_Sparky ,

An athlete and medics perspective

Excellent resource for aspiring coaches and athletes. Joel provides a well balanced and intelligent perspective whilst hosting an eclectic mix of sports performance professionals. I’d thoroughly recommend this podcast for those looking for a broad overview of what’s current in sports performance. Sports science and training best practice can be difficult to navigate compared to other areas eg medicine and consensus / guidelines regarding optimal training methods is very hard to find / achieve. This podcast helps to provide some cohesive thought drawn from exposure to most of the top people in the sports performance industry. Great work!

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