Rapid Fire

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Rapid Fire by SimpliFaster is a fast-paced podcast delivering elite sports performance insights in just 10-20 minutes. Hosted by Justin Ochoa, each episode features top coaches and experts across all levels—private, high school, college, and pro—answering questions on strength & conditioning, speed development and athletic performance. No fluff, just quick, actionable takeawaysto help coaches and athletes stay ahead of the game. Short. Sharp. Science-backed. Because in performance, every second counts. Follow for weekly episodes and stay ahead of the game! #RapidFire #Si

  1. The Fast Lane, Episode 8: Foot Strength, Acceleration, and the Practical Side of Speed Development

    4 Μαΐ

    The Fast Lane, Episode 8: Foot Strength, Acceleration, and the Practical Side of Speed Development

    Speed development can quickly become overcomplicated, but Chris Korfist and Dan Fichter bring the conversation back to what matters most: the foot, the lower leg, the nervous system, and the athlete’s ability to handle impact.  For Dan, the answer starts with the foot. If athletes cannot absorb and manage energy through the lower leg, they are going to struggle to run fast. That means foot strengthening, isometrics, acceleration work, plyometrics, altitude drops, and teaching the body how to organize itself under impact.  Chris agrees and expands on the concept by describing what he sees in his fastest athletes. While they may all look different from the side, they share a similar quality at ground contact and foot departure: the ability to roll through the foot and push off effectively through the big toe.   The conversation then moves into acceleration. Dan explains that getting into acceleration positions is not just a strength problem. It is also a neural and vestibular problem. The brain has to feel safe enough to allow the athlete to project forward, fall, and strike the ground in aggressive positions. If the nervous system does not trust the position, the athlete will find another way to move.  The second half of the episode dives into what has changed and what has stayed in Chris and Dan’s programming over the years. Dan discusses repeated short sprint bursts and how acceleration work may create a hypoxic training effect without athletes consciously thinking about breath-holding. Chris explains that his coaching life is now divided into “pre-1080” and “post-1080,” with resisted, assisted, isokinetic, and wave sprinting changing how he organizes speed training.  As the episode closes, Chris explains that his indoor season focused heavily on acceleration, while the later part of the track season shifts toward top-end speed, overspeed, technical refinement, and hip flexor work. Dan explains that his football offseason emphasizes learning how to fall, using reaches, foot activation, neural preparation, and low squat jumps to help athletes develop the qualities needed for acceleration.  The episode finishes with a discussion on technology, including the 1080 Sprint/Cable, reactive visual systems, bullet belts, resisted sprinting, and the dream of having a runway that can change grade for uphill and downhill sprint work.

    41 λεπτά

  2. 29 Απρ

    Rapid Fire with Chris Korfist & Bobby Krause

    In this episode, Chris Korfist sits down with Bobby Krause of Krause Performance Training in New York to talk about how he uses training technology to assess, motivate and individualize speed development for athletes ranging from middle school to high school, and beyond.  Bobby shares how tools like the ShredMill, OHM, Hawkin Dynamics force plates, Kinvent K-Power, timing systems, VBT sensors, RockDaisy and the USR platform help him better understand each athlete’s needs and make training more engaging, measurable and specific.  You can find Bobby Krause at Krause Performance Training in New York, where he specializes in speed, agility, strength, and athlete development.  Website: Krause Performance Training (Krause Performance Training)  Instagram: @krause_performance (Instagram)

    20 λεπτά
  3. The Fast Lane w/ Christ Korfist & Dr. Ken Clark: Unlocking Sprint Speed

    15 Μαρ

    The Fast Lane w/ Christ Korfist & Dr. Ken Clark: Unlocking Sprint Speed

    In this episode of The Fast Lane, Chris Korfist sits down with sprint biomechanics expert Dr. Ken Clark to break down the science of sprint speed and what truly drives improvements in athletic performance.  Dr. Clark explains the three key qualities that underpin sprint performance, why basic sprinting and plyometrics remain essential tools, and how concepts like angular velocity, stiffness, and hip torque influence running speed.  The conversation also challenges common misconceptions in speed training and highlights research that has shaped modern sprint mechanics and performance development.  If you work with athletes who need to move faster—whether in basketball, football, track & field, or other field sports—this episode provides clear takeaways on how to prioritize training for speed.  Connect with Dr. Ken Clark  Twitter/Instagram @KenClarkSpeed

    23 λεπτά
  4. The Fast Lane: Using the 1080 Sprint in High School Track with JT Ayers

    13 Μαρ

    The Fast Lane: Using the 1080 Sprint in High School Track with JT Ayers

    In this episode of The Fast Lane, Chris Korfist sits down with high school track coach JT Ayers to discuss how he implemented the 1080 Sprint into his training program.  JT shares how his program fundraised to purchase the device, the challenges of learning to use it with a large team, and the practical ways he integrates the technology into daily training. The conversation explores how data from the 1080 Sprint has helped JT refine acceleration training, identify technical weaknesses, and provide athletes with objective feedback.  They also discuss how technology can support coaching decisions, improve athlete buy-in, and make advanced training methods, like resisted and overspeed sprinting, both safer and more effective.  Connect with JT  On X @CoachJTAyers and Instagram @Coach_Ayers

    19 λεπτά
  5. The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: The Truth About the 40-Yard Dash

    4 Ιαν ·  Επιπρόσθετο περιεχόμενο

    The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: The Truth About the 40-Yard Dash

    Episode Overview  The 40-yard dash may be the most talked-about sprint in American sports — and the most misunderstood.  In this episode of The Fast Lane, Chris Kerr sits down with Dan Fichter and Chris Korfist to break down what truly determines elite 40-yard dash performance, why most “4.4s” aren’t real, and how force, projection, limb velocity, and nervous system readiness dictate speed far more than traditional weight-room metrics.  This conversation blends biomechanics, applied physics, neurology, and coaching reality, offering a no-nonsense look at what actually transfers to faster sprint times.  Key Topics Covered  Why Most Athletes Can’t Run a Real 4.4  Why a 24” vertical jump or 11.5s 100m automatically disqualifies a true 4.4  The difference between coach-timed, combine-timed, and true electronic times  Why elite speed “looks different” the moment you see it  The Start Is Everything  Why horizontal projection matters more than raw strength  How poor shin angles act as a brake before the sprint even begins  Why “crowding the line” kills acceleration  Ideal first-step projection distance     Force, Power & Body Weight Explained (Simply)  Force per body weight as the real limiter of acceleration  Why elite starters cluster around ~8 N/kg  How watts per kilogram explain why lighter athletes separate later  Neurology, Falling & Speed Permission  Speed as a permission granted by the brain  Why falling is a trainable skill  How vestibular input, tendon stiffness, and threat perception affect sprinting  Why kids who fell more growing up often end up faster  Foot, Ankle & Heel Mechanics  Why plantarflexion is non-negotiable for acceleration  What a “floating heel” tells you instantly  How foot stiffness influences shin angles and projection  Why weak feet sabotage otherwise strong athletes  Weight Room Reality Check  Why squats and power cleans don’t guarantee speed  When more force actually makes athletes slower  Why positioning > load  How bodyweight manipulation changes force-velocity profiles  Technology & Measurement  How the 1080 Sprint changes how coaches understand speed  Why time splits reveal more than full 40s  Fly-10 and Fly-20 benchmarks that actually matter  Why video + timing beats guesswork    Episode Timeline Highlights  0:00–10:00 – Quick-style reps, rebounds, and extreme isometrics  10:00–25:00 – The myth of the 4.4 & combine timing realities  25:00–40:00 – Force, projection, and limb velocity explained  40:00–55:00 – Neurology, falling, and vestibular training  55:00–70:00 – Indoor training solutions & first-step development  Key Coaching Takeaways  The 40-yard dash is won before the first foot hits the ground  Projection without limb speed creates early braking  Athletes don’t need more force — they need better force application  Speed training without neurology is incomplete  If your athlete can’t fall safely, they can’t accelerate aggressively

    1 ώ. 4 λ.
  6. The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: The TFC Recap + Q&A

    13/12/2025 ·  Επιπρόσθετο περιεχόμενο

    The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: The TFC Recap + Q&A

    Episode 4 of The Fast Lane serves as a deep recap of the 2025 Track & Football Consortium (TFC), blending reflection, humor and high-level applied coaching discussion. Rather than simply re-hashing presentations, this episode expands on coach-submitted questions, hallway conversations and key themes that surfaced throughout the weekend.  At its core, the episode reinforces what makes TFC different from most conferences: Teachers teaching teachers, grounded in decades of real-world coaching, not trends or social-media optics.  The discussion moves fluidly between:  Speed & acceleration mechanics  Vision and vestibular training  Isometrics, force handling, and fatigue resistance  Upper-body contributions to sprinting  How elite coaches decide what to keep, what to remove, and what actually matters  All while reminding listeners that clarity of intent beats complexity every time!

    1 ώ. 10 λ.
  7. The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: To Squat or NOT to Squat for Athletic Development

    07/11/2025 ·  Επιπρόσθετο περιεχόμενο

    The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: To Squat or NOT to Squat for Athletic Development

    Episode Summary  In this episode, Chris Kerr, Chris Korfist, and Dan Fichter dive into one of the biggest debates in athletic performance: Should athletes squat—and if so, how, when, and why? The crew breaks down why squats became the “king” of the weight room, where that belief came from, what the data actually shows, and why many athletes get strong in the squat without ever getting fast.  They explore how traditional back squats influence posture, neurology, coordination, and horizontal force production—and whether the movement pattern supports or conflicts with sprint speed and athletic development. Expect stories, laughter, myth-busting, and practical takeaways you can apply immediately.    Key Takeaways  Strength ≠ Speed: A big squat doesn’t automatically mean better sprinting, acceleration, or athletic performance.  Patterns > Numbers: If the movement doesn’t match the sport pattern, don’t expect transfer.  The Brain Has to Feel Safe: If your nervous system perceives the squat pattern as a threat, output drops.  Isometrics, split stance, and coordination-based options often transfer better than heavy bilateral squats.  Most athletes are chasing someone else’s genetic outlier model — not what actually works for them.  Warm-up = Training: Both Chris & Dan use warm-ups as ¾ of the training session.    Key Quotes  “We are chasing a Herschel Walker / Bo Jackson stereotype and thinking we can build athletes into that.” — Chris Korfist  “Don’t ask if the athlete should squat. Ask: Does the brain feel safe to squat?” — Dan Fichter  “Strength is not my goal. Speed is my goal.” — Chris Korfist  “My warm-up IS my workout.” — Dan Fichter    Timestamp Breakdown 00:00–02:00  Welcome & opening banter  03:00  Using rhythm, auditory cues, and metronomes for movement quality  05:20  Warm-ups as aerobic base + how Chris programs for track  07:30  Full-circle training methods coaches left… then came back to  10:40  Ideal weekly training frequency for high school athletes  12:15  Research rabbit holes & why AI won’t replace reading studies  16:00  Why warm-ups evolved from static stretching to neuro-based prep  19:00  Assessing athletes: where Chris & Dan look first when a sprint looks “off”  22:50  To Squat or Not to Squat — origin story of the debate  24:30  Why Chris stopped squatting his athletes  29:00  How posture & brainstem control tie into squatting ability  33:00  The neurological consequences of bilateral squatting  37:50  Should ANY athletes still squat? Discussion by sport  44:30  Why the goal dictates if squats belong in your program  47:00  Baseball: does mass = gas, or is coordination the key?  50:00  Vertical vs horizontal force & why squats rarely transfer to speed  56:00  Why “strength-to-weight ratio” still misses the mark  01:03:00  If not squats… what ARE the best alternatives? Practical examples

    1 ώ. 11 λ.
  8. THE FAST LANE w/ Chris Korfist, Chris Kerr & Dan Fichter: Templates, Timing & The Art of Acceleration

    24/10/2025

    THE FAST LANE w/ Chris Korfist, Chris Kerr & Dan Fichter: Templates, Timing & The Art of Acceleration

    Episode 2, Part 2 of The Fast Lane dives deep into the evolution of training templates & how great coaches move from simple early-career programs to refined, adaptive systems built around speed, neural readiness and longevity.  Hosts Chris Kerr, Chris Korfist, and Dan Fichter break down the principles that guide year-round planning, from in-season football to spring and winter track. What begins as a conversation on weekly templates unfolds into a masterclass on movement, coordination, and coaching evolution.  Key Topics  From the Early Days to Smarter Templates  Korfist, Fichter, and Kerr reflect on their first training systems — bodybuilding splits, Husker Power, and overspeed bungee cords that left battle scars.  Why early mistakes shaped their understanding of what actually works in performance training.  Year-Round Planning that Works  How to structure the training calendar for football in the fall, indoor track in the winter, and outdoor track in the spring.  Why acceleration is the foundation — and how the best programs blend it with targeted recovery and neural stimulation.  How to maintain strength and movement quality all season without burning athletes out.  Strength, Isometrics & Neural Recovery  How extreme yielding isometrics build resilient athletes in- and off-season.  Fichter’s six-station “neural recovery” circuit: dorsiflexion glides, infinity walks, barefoot acceleration, balance perturbations, rebound pushups, and splayed walks.  The art of keeping athletes neurologically sharp while preserving their nervous-system health.  Acceleration vs. Max Velocity  Why acceleration is the deciding factor in sport performance — and why max-velocity work should be micro-dosed.  The biomechanics of lean: getting your “heart over your hips” and your mass in front of your engine.  Drills that connect the weight room to the field through forward lean, coordination, and posture under load.  Profiling, Force-Velocity & Data Feedback  How Korfist uses 1080 Motion data to evaluate horizontal force, Newtons/kg, and RF Max.  How Fichter applies timing gates and change-of-direction tests to measure acceleration quality.  Using data as a feedback loop — and knowing when to rely on your coaching eye over the metrics.

    50 λεπτά
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Σχετικά με το podcast

Rapid Fire by SimpliFaster is a fast-paced podcast delivering elite sports performance insights in just 10-20 minutes. Hosted by Justin Ochoa, each episode features top coaches and experts across all levels—private, high school, college, and pro—answering questions on strength & conditioning, speed development and athletic performance. No fluff, just quick, actionable takeawaysto help coaches and athletes stay ahead of the game. Short. Sharp. Science-backed. Because in performance, every second counts. Follow for weekly episodes and stay ahead of the game! #RapidFire #Si

Πληροφορίες

  • Δημιουργός
    Simplifaster
  • Έτη παρουσίας
    2025 - 2026
  • Επεισόδια
    29
  • Καταλληλότητα
    Κατάλληλο
  • Πνευματικά δικαιώματα
    © Simplifaster
  • Ιστότοπος εκπομπής
    Rapid Fire

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