300 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

    • Health & Fitness
    • 4.9 • 322 Ratings

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.

    306: Rolf Ohman on The Elastic Strength Index and Specificity of Power Development in Athletics

    306: Rolf Ohman on The Elastic Strength Index and Specificity of Power Development in Athletics

    More show notes at https://www.just-fly-sports.com/podcast-306/



    Today’s episode features coach and inventor, Rolf Ohman.  Rolf was born in Sweden but grew up in Brisbane, Australia. He has worked for over 40 years in international sports, as an athlete (Decathlon) and as coach at International and National level.  He was the Head Coach for the Dalian Olympic Sports Center 2016-17 and Assistant Head Coach Chinese National Team Sprints/Jumps 2018-19.  Rolf is the inventor of the 1080 Technology (such as the 1080 sprint device), and has substantial experience in both the data-based and practical aspects of coaching and training.



    In the recent Randy Huntingon podcasts, Randy spoke about how doing hurdle hops over too high of hurdles had the tendency to “kill elasticity”.  Rolf Ohman has worked with Randy, and has substantial experience linking the ground contact times in plyometric exercises, as well as the impulse times of various movements in the weight room, to what is observed in athletics.  Track and field athletes have faster impulse needs than team sport athletes as well, and Rolf has worked with both populations, and understands which metrics should be optimized in training for different situations.



    On today’s podcast, Rolf will speak on the specific drawbacks to using too high of hurdles in bilateral plyometric training, and gives his specific recommendations for which heights he feels are maximally beneficial for both track and team sport individuals.  He’ll speak on various elements of transfer in the weight room, such as the progression of the Olympic lifts, as well as thoughts on the transfer present in different elements of gym training, such as the impulse dynamics of lifting seen in elite athletes.  Rolf finishes with some thoughts on youth and long term development on the terms of speed and power.  Ultimately, this episode helps us to better understand closing the “gap” we often see between the gym, and the forces present on the field of play.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.



    For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly.



    To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com



    Find out more about the the online course, Elastic Essentials, by heading to justflysports.thinkific.com

    • 1 hr 6 min
    305: Tim Anderson on Rolling Techniques to Move Better, Improve Gait, and “Connect the X” of the Body

    305: Tim Anderson on Rolling Techniques to Move Better, Improve Gait, and “Connect the X” of the Body

    More show notes at https://www.just-fly-sports.com/podcast-305/



    Today’s episode features Tim Anderson.  Tim is the co-owner of the Original Strength Institute, and has been a personal trainer for over 20 years.  He has written and co-written many books on human performance including The Becoming Bulletproof Project, Habitual Strength, Pressing RESET, and Original Strength Performance. When it comes down to it, his message is simple yet powerful: We were created to feel good and be strong throughout life.



    It is because of Tim that I’ve developed a fascination with crawling, and largely, a fascination with bodyweight training in general.  So often, our thought on bodyweight training is one that revolves around ways to produce copious amounts of muscle tension, such as in gymnastics, which is great, and do so in volumes that can produce slabs of muscle.  At the same time, bodyweight training is much more than simply looking for alternative ways to seek hypertrophy.  Training with one’s bodyweight allows for a variety of reciprocal movement actions, where energy is stored and released, transmitting itself through the hands, spine, pelvis and feet.  Training with one’s bodyweight also allows us to hone on rudimentary and reflexive movement skills, such as crawling.



    Tim appeared on episode #154 of the podcast, talking about the power of crawling and reflexive movement.  On the tail end of that show, Tim discussed rolling for a few minutes, but I wanted to get him back to dig more thoroughly into that topic.



    On today’s show, Tim goes into the benefits of rolling, and how he progresses and instructs it for his clients.  He speaks about rolling on the level of the vestibular system, joint rotation (particularly internal rotation), the gait cycle, sensation and awareness, and more.  At the end of the show, we talk about modulating speeds and rhythms in ground-work, and finally, Tim gets into how his own personal workouts and training have progressed over time, and how rolling plays an important part of his own daily strength routine.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.



    For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly.



    To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com

    • 1 hr 11 min
    304: Rafe Kelley and Charles St. John on “Supercharging” Games and Building Dynamic Learning Models

    304: Rafe Kelley and Charles St. John on “Supercharging” Games and Building Dynamic Learning Models

    More show notes at http://www.just-fly-sports.com/podcast-304/



    Today’s episode features Rafe Kelly and Charles St. John.  Rafe is the owner of Evolve Move Play, and has studied and taught a multitude of movement practices spanning gymnastics, parkour, martial arts, weightlifting, Cross-fit and more for decades.  His passion to is help people build the physical practice that will help make them the strongest, most adaptable and resilient version of themselves in movement and in life.  Charles has been training parkour since 2009, and coaching it since 2012. He carries multiple parkour coaching certifications and is a certified personal trainer for general fitness, while he currently coaches at the APEX Denver Parkour (Apexdenver.com) and Circus facility in Colorado.



    Motor learning is the worldview by which you keep yourself from over-compartmentalizing elements of a total training program.  It’s how you discover the window, or lens by which an athlete acquires mastery in their sport, and also determines how you go about constructing a training session with the “whole” in mind.  It allows one to see the forest from the trees in the process of athletic mastery.  If we only listen to “speed”, “output” and “drill” oriented material, and leave out the actual over-arching process of motor learning in any sort of athletic performance discussion, we end up with a more over-compartmentalized, less sustainable, less effective, and less enjoyable model of training



    On the podcast today, Rafe and Charles speak in the first half, on games they particularly enjoy from a true “generalist” point of view; games that encapsulate the most essential elements of “human-ness” in movement.  These game principles can be plugged into either general (for the sake of better outputs for the subsequent training session), or specific warmups (for the sake of “donor” learning to the main session).  In the second half, we get into a detailed discussion on dynamic points of learning and coaching, speaking on points of drill vs. holistic approach to skills, frequency of feedback (and types of feedback), working with highly analytical athletes, checking the effectiveness of one’s cues, and much more.



    Today’s episode is brought to you by SimpliFaster.com and Lost Empire Herbs.



    For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly.



    To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com

    • 1 hr 39 min
    303: Rocky Snyder on Optimizing Foot and Glute Function with a Joint-Based Approach to Training

    303: Rocky Snyder on Optimizing Foot and Glute Function with a Joint-Based Approach to Training

    More show notes at https://www.just-fly-sports.com/podcast-303/



    Today’s show features biomechanist, coach and author, Rocky Snyder.  Rocky is the owner of “Rocky’s Fitness” in Santa Cruz, California.  Rocky is an accomplished personal trainer with an absolutely immense library of knowledge in multiple disciplines of human performance, such as biomechanics, exercise selection and neurology. Rocky is the author of the book “Return to Center” and has a track record on being able to restore functional movement ability to even the most difficult client cases.



    In the world of training, we have a “muscle-centric” approach, and then a “joint-centric” approach to performance.  I have found that while training and centering one’s efforts on muscles and their actions can definitely be helpful, an approach that can serve a greater percentage of clients in a sustainable manner is one that understands joint mechanics, and how muscles will respond to one’s joint positions.  Muscles that are long, short, weak or tight are as such, because they are responding to an individual’s joint mechanics, and therefore the related demands they are constantly placed under.



    Today’s episode focuses on the joint mechanics of the feet and hips.  Rocky starts by highlighting elements of proper pronation and supination (with an extra emphasis on the action of the foot’s transverse arch in movement, it’s link to glute function and how we can assess how well it is being utilized) and how we can look for a deficiency in either area.  Rocky then gets into practical exercise interventions in the world of lunge motions, standing twists, and why Rocky favors spiraling single leg training to glute-bridge oriented exercises for a functional glute training effect.  Finally, Rocky gives his take on how loaded carries fit with the gait cycle, and can “balance out” and restore athletes from compressive gym work.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.



    For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly.



    To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com



    Find out more about the the online course, Elastic Essentials, by heading to justflysports.thinkific.com

    • 1 hr 30 min
    302: Jeremy Frisch, Austin Jochum and Jake Tuura on Engineering “Athlete-Centered” Training and Problem Solving Athletic Development

    302: Jeremy Frisch, Austin Jochum and Jake Tuura on Engineering “Athlete-Centered” Training and Problem Solving Athletic Development

    More show notes at https://www.just-fly-sports.com/podcast-302/



    Today’s show features a roundtable discussion featuring Jeremy Frisch, Austin Jochum and Jake Tuura.  Jeremy is the owner of Achieve Performance Training, Austin runs Jochum Strength, and Jake is the owner of “Jacked Athlete”.  All three of these individuals were previously strength coaches of NCAA DI institutions before getting into the private sector of training.



    Recently Jake hosted Austin on his podcast, having a conversation about quitting their jobs as NCAA strength coaches to venture into the private sector.  I found that talk very interesting, as I’ve recently been in the same situation, and I think a lot about the way that modern sport and university “systems” are put together.  Often times, we are victims of either in-effective, or over-structuring in organizations, in a way that can leave us disconnected and/or overly-compartmentalized.  In a variety of “private sector jobs”, people tend to wear more hats.  In sports performance, this could be: strength coach, skill coach, fitness coach, and physical educator to name a few.



    Today’s show isn’t so much about quitting a scholastic strength coaching job, but more-so on the experience of now-private sector coaches who wear those multiple-hats.  It’s on how that helps us view the predicament of modern sports in a new way, along with engineering solutions.  Despite our coaching setting, we all should aspire to be problem solvers.



    On today’s episode, our panel speaks on paths away from the college training sector, and how getting into the private sector has allowed them to really focus on the pressing needs in modern sports, such as the “lost” art of physical education, play and then a greater understanding on building robustness and keeping athletes healthy.  Whether you are a scholastic or private coach, this is a great show to step back and take a more zoomed-out perspective on effectively training athletes for long-term success.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.



    For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly.



    To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com

    • 1 hr 10 min
    301: Randy Huntington Answers Listener Questions on Speed and Power Development

    301: Randy Huntington Answers Listener Questions on Speed and Power Development

    More show notes at https://www.just-fly-sports.com/podcast-301/



    Today’s show welcomes back track coach Randy Huntington, a track coach who has spent his recent years as the national track and field coach for the Chinese Athletics association.  Randy has coached numerous Olympians, gold medalists, and world record holders in his time as a track coach, and one of his recent successes was training Su Bingtian, Asian record holder in the 100m dash.  Bingtian, en-route to his 9.84 second run, covered 60m in 6.29 seconds and 40 yards in 4.08 seconds as per NFL combine timing.



    The past shows with Randy have been loaded with the wisdom of an elite coach and have been very popular.  For this episode, Randy took listener questions, and gives his answers on a variety of topics.  Some particular trends for this show included his specific speed training workouts and intensities, his thoughts on traditional strength and hypertrophy methods for speed and power, coaching relaxation and sprint technique, as well as Randy’s thoughts on the ever-debated Nordic hamstring exercise (and hamstring injury prevention training in general).  This and much more is covered on this tremendous Q&A episode.



    Today’s episode is brought to you by SimpliFaster.com and Lost Empire Herbs.



    For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly.



    To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com

    • 1 hr 24 min

Customer Reviews

4.9 out of 5
322 Ratings

322 Ratings

LisaIsHereForIt ,

Joel knows performance!💪

Joel and his incredible guests talk all things strength and performance, not only providing insight we wouldn't have otherwise, but also giving athletes the tools they need to get stronger and better. The best part is it all comes from truly engaging guests who know fitness inside and out. Thanks so much for putting out such a spectacular show Joel - keep up the great work!

d_dawggie ,

2K

This last Q&A was really good ! I like when you bring guest but also i really enjoy listening to your knowledge with these questions you get. Hope you make more of these sooner !

EricaBushwell ,

Awesome podcast!

Joel, host of the Just Fly podcast, highlights all aspects of fitness, wellness and more in this can’t miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone that listens!

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