Rapid Fire

Simplifaster
  • 5.0 (2)
  • FITNESS
  • UPDATED WEEKLY

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

    2D AGO · BONUS

    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

    1h 4m
  2. The Fast Lane w/ Chris Korfist, Chris Kerr & Dan Fichter: The TFC Recap + Q&A

    12/13/2025 · BONUS

    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!

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

    11/07/2025 · BONUS

    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

    1h 11m
  4. THE FAST LANE w/ Chris Korfist, Chris Kerr & Dan Fichter: Templates, Timing & The Art of Acceleration

    10/24/2025

    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 min
  5. THE FAST LANE w/ Chris Korfist, Chris Kerr & Dan Fichter: Episode 2, Part 1 - Audience Q&A

    10/10/2025 · BONUS

    THE FAST LANE w/ Chris Korfist, Chris Kerr & Dan Fichter: Episode 2, Part 1 - Audience Q&A

    In this episode of The Fast Lane, Chris, Chris & Dan take some audience questions and break down some of the following topics:  Training from yearly to daily perspectives to maximize effectiveness.  Ankle mobility diagnosis and intervention.  Total Motion Release (TMR) as a valuable warmup and injury-prevention tool.  Emphasizing neuromuscular techniques and proper warmup strategies.  Isometric training as useful for teaching muscles to relax, recover and build resilience.  The lost art of jumping rope.  This is part 1 of Episode 2 of the show, so make sure you stay tuned for part 2 coming soon, where the guys will dive deep into speed development, programming and more!

    19 min
  6. THE FASTLANE w/ Chris Korfist, Chris Kerr & Dan Fichter: The Foundation (Part II)

    09/08/2025 · BONUS

    THE FASTLANE w/ Chris Korfist, Chris Kerr & Dan Fichter: The Foundation (Part II)

    SUMMARY  In this second installment of THE FAST LANE, Chris, Chris, and Dan continue to dive into the evolution of coaching and the essential role of mentorship. The discussion highlights the importance of face-to-face learning, the historical foundations of periodization in strength training, and the ways in which coaches must balance modern techniques with timeless principles. They also explore how belief and personal connection drive athlete development, urging young coaches to seek guidance from experienced mentors and cut through the noise of surface-level social media impressions.  As always make sure you stream this on Spotify, Apple Podcasts and right in the video above!  TAKEAWAYS  Face-to-face learning creates deeper, more meaningful understanding.  Mentorship from experienced professionals is invaluable for young coaches.  Social media often promotes superficial evaluations of coaching ability.  Great coaching is about instilling belief and confidence in athletes.  Knowledge of the history behind training methods is critical.  Periodization was originally designed to build Olympic champions.  Modern coaching thrives at the intersection of data and human interaction.  Coaches must cut through distractions and focus on meaningful learning.  Real-time athlete engagement enhances both teaching and performance.  Open-mindedness leads to growth and effective coaching.  TIMESTAMPS  00:00 – The Importance of Diverse Knowledge 02:45 – Mentorship and Face-to-Face Learnin 06:32 – The History and Purpose of Periodization 11:15 – Coaching Beyond Social Media Impressions 15:04 – Instilling Belief in Athletes 19:27 – Blending Data with Human Interaction 23:58 – Eliminating Noise and Focusing on Growth 27:49 – Staying Open-Minded as a Coach  As always make sure you stream this on Spotify, Apple Podcasts and right in the video above!

    24 min
  7. THE FASTLANE w/ Chris Korfist, Chris Kerr & Dan Fichter: The Foundation (Part I)

    09/05/2025 · BONUS

    THE FASTLANE w/ Chris Korfist, Chris Kerr & Dan Fichter: The Foundation (Part I)

    In this episode of THE FAST LANE, Chris Kerr sits down with coaches Chris Korfist and Dan Fichter to break down the foundations of coaching in speed, strength and athlete development. They share their personal motivations, discuss how to positively influence younger athletes and dive into the techniques and principles that have shaped their philosophies. The conversation also explores their interactions with legendary coach Louis Simmons, the role of equipment and the importance of adaptability in training. At its core, this episode highlights coaching as a dynamic art form built on continuous learning and mentorship. This is only PART 1 of their conversation, so stay tuned for the second half-hour packed with more gems. This episode also marks the launch of THE FAST LANE, a new monthly correspondence series as part of Rapid Fire. Each month, we’ll check in with this trio and dive deep on all aspects of athletic development. Make sure to keep up with the guys on Twitter (X) at: @Korfist @WGF1 @CoachChrisKerr

    30 min
  8. Episode 18: How Amanda Berg Used Systems & Curriculums to Build a S&C Program from the Ground Up

    08/15/2025

    Episode 18: How Amanda Berg Used Systems & Curriculums to Build a S&C Program from the Ground Up

    From building a strength & conditioning program from scratch to leading national initiatives for high school strength coaches, Amanda Berg has made a major impact in the field. In this episode, we dive deep into the systems, culture and curriculum she’s developed over nearly two decades, and how she’s helping coaches nationwide do the same (make sure to stick around for the 25% off code to her course!).  Coach Berg shares her journey from college softball and military service to becoming a driving force in high school strength & conditioning. She breaks down her movement-first philosophy, athlete and non-athlete integration, auto-regulation systems and the progression models that have transformed her program. Plus, we explore her leadership role with the NHSSCA and the push for qualified strength coaches in every high school.  Whether you’re in the private sector, at the high school level or coaching teams, you’ll take away actionable ideas to improve your training environment immediately.    What You’ll Learn in This Episode:  How Coach Berg grew a “weight room supervisor” role into a full-scale high school S&C program at Dassel-Cokato HS  Her drop-down menu progression system for squat, hinge and press movements using TeamBuildr  Balancing athletes and non-athletes in the same class without sacrificing quality  Why she uses a “stoplight” auto-regulation system for game-day readiness  The NHSSCA’s mission to get qualified strength coaches in front of every high school athlete  Why “cardio is not conditioning” and the real keys to sport-specific readiness  How military lessons shaped her views on over-conditioning and athlete care  Practical fundraising and space-expansion tips for high school weight rooms    Key Quotes:  “Weightlifting will literally save your life. If you learn it at 15, you can come back to it at 33, 43, or any age.”   “Cardio is not conditioning. Conditioning is preparing athletes to perform at their highest level when it matters most.” “Some of the best movers in class aren’t just athletes—they’re role models that accelerate learning for everyone.” “The stoplight system puts decision-making in the hands of the athlete. It teaches them to adjust training based on readiness.”   Resources & Links:  Amanda on Instagram: @chargertough  NHSSCA: https://nhssca.us  TeamBuildr Course: Building a Strength Training Curriculum Course Use code PEstrength for a free 30-day TeamBuildr trial + 25% off the course    Connect with Us:  Subscribe to Rapid Fire on Apple Podcasts, Spotify, or your favorite player  If you enjoyed the episode, leave us a ⭐⭐⭐⭐⭐ review—it helps us grow!  Host: Justin Ochoa on Instagram  Follow SimpliFaster on Instagram, X and LinkedIn

    40 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

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

Information

  • Creator
    Simplifaster
  • Years Active
    2025 - 2026
  • Episodes
    25
  • Rating
    Clean
  • Copyright
    © Simplifaster
  • Show Website
    Rapid Fire

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