UrAvgCoach Podcast

Anthony Woods

Episode 1: Feed The Cats w/ Tony Holler Welcome to UrAvgCoach, the podcast that dives deeper than the stop watches & X’s and O’s. Hosted by sprint coach Anthony Woods, this show brings you real conversations with coaches from all levels and all sports. We’re here to learn what drives them, not just as coaches, but as people. What motivates them, what challenges they’ve overcome, and what makes them more than just your average coach. Tune in for more episodes featuring raw, insightful, and inspiring stories that go beyond the game or meet. First guest: the legendary Tony Holler, founder of

Episodes

  1. 11h ago

    “A Ticking Time Bomb.” - ACL, Achilles & Youth Sports Injuries | Dr. Nirav Pandya • 011

    Why are ACL tears, Achilles ruptures, and serious sports injuries appearing in younger athletes? Anthony Woods sits down with UCSF pediatric orthopedic surgeon and sports medicine specialist Dr. Nirav Pandya for a wide ranging conversation about sports injuries, surgery, recovery, youth athletics, and athlete health. Dr. Pandya explains why ACL surgery is different for growing athletes, how surgeons choose ACL grafts, why younger athletes typically use their own tissue instead of cadaver tissue, and why female athletes experience ACL injuries at higher rates. They also discuss Jimmy Butler’s ACL injury, Achilles ruptures in younger professional athletes, Moses Moody’s patellar tendon injury, the demands modern sports place on the body, and why early sports specialization may contribute to injury risk. Dr. Pandya also shares his personal journey from Chicago track athlete to medical school, orthopedic surgery residency, and pediatric sports medicine. For coaches, athletes, parents, and sports fans, this episode provides an easy to understand look at what is actually happening inside the body when athletes get hurt and what can help athletes stay healthy. Dr. Pandya’s biggest advice for young athletes is simple: play multiple sports when possible, sleep, eat well, build strength, and tell someone when something hurts. ​Follow Dr. Nirav Pandya on X: @DrNiravPandya​https://x.com/DrNiravPandya​Subscribe to Dr. Nirav Pandya’s Podcast​https://peds-ortho.simplecast.com/ ​Follow UrAvgCoach on X: @UrAvgCoach​Podcast X: @UrAvgCoachPod​https://x.com/UrAvgCoachPod​YouTube: UrAvgCoach Podcast

    “A Ticking Time Bomb.” - ACL, Achilles & Youth Sports Injuries | Dr. Nirav Pandya • 011

  2. Sep 4

    “Consistency Compounds.” - Coaching Cooper Lutkenhaus & 800m Training | Chris Capeau • 010

    What does it really take to develop an elite 800m runner? In Episode 010 of the UrAvgCoach Podcast, Anthony Woods sits down with Coach Chris Capeau to talk about coaching Cooper Lutkenhaus, building successful middle distance athletes, and why consistency compounds over time. Coach Capeau breaks down his approach to 800m training, including the balance between speed and endurance, individualized mileage, threshold work, strength development, and understanding what each athlete actually needs instead of blindly following a training system. We also dive into Capeau’s own journey as an athlete and coach, the experiences that shaped his philosophy, and the importance of communication, athlete feedback, and long term development. Whether you coach the 400, 800, distance events, or simply want to become better at developing athletes, there are plenty of lessons in this conversation. Topics include:
• Coaching Cooper Lutkenhaus
• 800m training and race development
• Speed development for middle distance runners
• Threshold training and mileage
• Individualizing training
• Strength and specificity
• Athlete feedback and communication
• Coach Capeau’s journey through the sport
• Why consistency compounds Follow Cooper Lutkenhaus on Instagram: @cooper.lutkenhaus 🎙️ UrAvgCoach Podcast • Episode 010

    “Consistency Compounds.” - Coaching Cooper Lutkenhaus & 800m Training | Chris Capeau • 010

  3. 12/05/2025

    S2 Episode 3: Chris Parno (Minnesota State) | UrAvgCoach Podcast

    Anthony Woods sits down with Chris Parno, Associate Head Coach at Minnesota State University, Mankato, to talk about his path from student teaching in Belize to becoming one of the top sprint and hurdle coaches in Division II. Chris breaks down: • Going from GA to full-time coach at 24 • Trackflation and how fast athletes need to be now • How he blends old-school coaching with new-school tech • Using Brower, Freelap, and timing apps the right way • Teaching the 400H rhythm and developing both legs • Recruiting, relationships, and building a national-level program Perfect for high school and college coaches who want real insight into elite development.

  4. 11/28/2025

    S2 Episode 2: Cameron Dietz (University of Cincinnati)

    Cameron Dietz is the Assistant Director of Sports Performance at UC and brings experience from Delaware, Northern Colorado, North Texas, Utah Valley, and more. In this episode, he and host Anthony Woods dive deep into athlete development from both the weight room and the field. Topics include: • What truly correlates with throwing velocity and exit velo • Force plates, impulse, speed, and jump testing • Why lower body power matters more than you think • The role of skill versus physical capacity • Trap bar deadlifts, unilateral work, and staying healthy • How he uses VBT and PERCH to monitor intent • Building autonomous teams and athlete leadership • Cameron’s journey, mentors, and approach to continuing education A valuable episode for strength coaches, track coaches, baseball coaches, and anyone trying to understand what actually drives performance at the D1 level.

  5. 11/21/2025

    S2 Episode 1 Ft: Matt Pepin (Director of Analytics @ Costal Carolina)

    In this episode, Anthony Woods sits down with Matt Pepin to talk about the evolving world of analytics in college baseball — and what coaches in every sport can learn from it. Topics Covered: • Matt’s rise from student manager to analytics director • What analytics looks like inside a D1 program • The metrics that matter for hitters and pitchers • How to create coach-friendly reports players will actually use • Getting buy-in from athletes and staff • What track & field can steal from baseball analytics • The future of sports tech & performance measurement • Advice for young coaches and analysts Follow for more episodes: YouTube | Spotify | Substack | X (@uravgcoach)

  6. 07/30/2025

    UrAvgCoach Podcast Episode 6: Dr. James M. Harvey

    UrAvgCoach Podcast Episode 6: Dr. James M. Harvey – Breath, Healing, and the Power of Purpose In this powerful and personal episode, I sit down with my cousin and “big brother,” Dr. James M. Harvey a licensed physical therapist and breathing coach with a mission to help people heal themselves from the inside out. We dive into everything from our childhood memories to the science behind breathwork and chronic pain. Dr. Harvey shares his journey from studying psychology to becoming a physical therapist, his struggles with back pain, and the moment he realized healing is more than physical it’s emotional, mental, and spiritual. We talk about the importance of breathing, the nervous system, and how simple techniques can unlock energy, reduce stress, and improve performance, especially for athletes. We also explore how leadership shows up in coaching and healthcare, the real meaning of doing hard things, and the power of purpose driven work. Whether you’re a coach, an athlete, or someone trying to feel better in your body, this episode has something for you. 💬 Topics Covered: • The connection between breath and healing • Chronic pain and the nervous system • Coaching lessons and leadership challenges • Personal stories and real-life growth How to reach Dr. Harvey? IG- DocHarvey 📧 James@InputPT.com This one’s special! Tune in and learn how breath is life.

  7. 07/25/2025

    UrAvgCoach Podcast Episode 5: Brendan Thompson

    In this episode, I sit down with Brendan Thompson — founder of btexceleration, physical therapist, and performance coach based in St. Louis. Brendan shares his inspiring journey from battling a devastating ACL injury in high school to becoming an All-American sprinter at the University of Iowa. We dive deep into: • His transition from athlete to coach and clinician • Lessons learned from overcoming injury • How he built btexceleration from the ground up • His approach to athlete development, recovery, and performance Whether you’re a coach, athlete, or just someone who values hard work and growth, this episode is full of insight and inspiration. Brendan keeps it real about training smarter, handling setbacks, and balancing business and family life. 🎧 Tap in and hear how Brendan is making a difference one athlete at a time!

  8. 07/18/2025

    UrAvgCoach Podcast Episode 4: Brenton Emanuel (USC Men's Sprint coach)

    From Plainfield to USC — Brenton Emanuel’s Coaching Journey USC Men’s Sprints & Hurdles Coach Brenton Emanuel joins the show to share his powerful story of growth — from a kid in Plainfield, Illinois, to coaching at one of the top programs in college track and field. We talk about his journey through Eastern Illinois, Cal U Pennsylvania, Illinois State, Nebraska, and now USC, the lessons he learned facing adversity, and how he’s grown as a coach, husband, and father. Brenton opens up about coaching hurdlers without being a hurdler himself, the importance of athlete care, and what it’s really like stepping into a Power 5 program. Plus, he drops real coaching gems — including training methods like continuous 200s and breaking down 400m reps — that every coach can use. This one’s about more than coaching… it’s about chasing growth.

  9. 07/11/2025

    UrAvgCoach Episode 3: Coaches Roundtable – Plainfield South Edition

    This special roundtable episode brings together the Plainfield South coaching staff and Carson Vittorio of Illinois Running News for an unforgettable conversation about coaching, culture, and chasing purpose. 🎙️ Guests: • Coach Crowe • Coach Marcus • Coach Thompsen • Carson Vittorio We talk about: • First coaching memories • Life lessons through track & field • The legendary 2006 DQ story • Coaching for legacy, not just wins 💙 This episode is dedicated in loving memory of ISP Corey S. Thompsen, a hero and the brother of one of our own. A scholarship has been established in his name at his former high school to support students pursuing criminal justice. If you’d like to donate, you can support the fund via Venmo https://account.venmo.com/u/trooper-corey-s-thompsen

  10. 06/20/2025

    UrAvgCoach Podcast | Ep. 2 - Mike Cunningham (Gill Athletics)

    On this episode of UrAvgCoach, I sit down with 🎙️ Mike Cunningham from Gill Athletics—coach, podcast host, and a true ambassador for the track & field world. We talk 🗣️ coaching culture, leadership lessons, and the power of relationships. Mike shares 🔥 insights about why your “why” matters more than your title, how to build a meaningful coaching journey, and what it really means to leave a legacy in sports and life. This one’s about more than X’s and O’s—it’s about people.

  11. 06/13/2025

    Episode 1: Feed The Cats w/Tony Holler

    Welcome to UrAvgCoach, the podcast that dives deeper than the stop watches & X’s and O’s. Hosted by sprint coach Anthony Woods, this show brings you real conversations with coaches from all levels and all sports. We’re here to learn what drives them, not just as coaches, but as people. What motivates them, what challenges they’ve overcome, and what makes them more than just your average coach. Tune in for more episodes featuring raw, insightful, and inspiring stories that go beyond the game or meet. First guest: the legendary Tony Holler, founder of the Feed the Cats sprint training system.

  • 11 Episodes

Ratings & Reviews

5
out of 5
2 Ratings

About

Episode 1: Feed The Cats w/ Tony Holler Welcome to UrAvgCoach, the podcast that dives deeper than the stop watches & X’s and O’s. Hosted by sprint coach Anthony Woods, this show brings you real conversations with coaches from all levels and all sports. We’re here to learn what drives them, not just as coaches, but as people. What motivates them, what challenges they’ve overcome, and what makes them more than just your average coach. Tune in for more episodes featuring raw, insightful, and inspiring stories that go beyond the game or meet. First guest: the legendary Tony Holler, founder of

Information

  • Creator
    Anthony Woods
  • Years Active
    2025 - 2026
  • Episodes
    11
  • Rating
    Explicit
  • Copyright
    © Anthony Woods
  • Show Website
    UrAvgCoach Podcast