Advertise on podcast: Coach Em Up Podcast

Check out Les on socials! @LesSpellman @les7spellman Use code "coachemup10" for 10% off at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Check out Train Heroic at https://trainheroic.com Grab a Subscriber tee at https://www.dripthatdelivers.com Speed coach and USR founder LES SPELLMAN joins Tim Riley to break down 40 yard dash mechanics, why concentric-only lifting kills your top end speed, overspeed training controversies, and how he survived a 120 mph car crash to walk onto a D1 track team. Les Spellman went from a fractured femur, opioid withdrawal, and a wheelchair to coaching NFL Combine athletes and building a global Speed Lab network with over 250 locations. This episode covers all of it, plus the actual coaching methodology that got him there. On the training side: Les explains why speed training built around heavy concentric lifting produces good accelerators who fall apart in transition and at top end speed. He breaks down how to improve top end speed using overloaded eccentrics, reflexive eccentrics, heavy isometrics, overspeed work, and harder running surfaces. He gives a full mechanical blueprint for how to run a faster 40 yard dash, covering launch angle, hip extension through the first four steps, thigh pull, and relaxing through the finish. On athlete profiling: Les calls out the overrated practice of labeling athletes when the coaching staff never actually changes the program based on those labels. Data without application is just noise. On NFL combine speed training and the USR: Les tracked over 1.2 million youth and high school sprint tests to build age-based benchmarks, standardizing speed into miles per hour so coaches could finally compare apples to apples across populations. On coaching development: Les outlines a three-tier pyramid (general population, youth, pros) and makes a case that group fitness instructors have better cueing and room management skills than most sports performance coaches. He also gets into constraints-led approaches, periodizing your coaching voice, and why giving your knowledge away freely online built his career faster than gatekeeping ever could. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:02:40 - Les's running habits 00:12:45 - Near-fatal car crash that changed Les' life 00:23:40 - Janitorial grind, interning, and learning to coach 00:32:42 - Ego-free coaching and giving away knowledge 00:42:00 - Scaling Speed Labs, USR, and COVID pivots 01:03:09 - The coaching pyramid 01:08:00 - Force vs. strength and eccentric training for speed 01:21:12 - Constraints-led coaching, periodizing your voice, and the Apex Fast 40 blueprint 01:36:00 - Breaking max velocity plateaus, overspeed tools, and elite dose-response tracking 01:44:06 - Three things every coach needs to do 01:51:13 - Rant & Rave 01:57:25 - Athlete profiling and GPP 02:06:06 - Unsolicited urinal advice #LesSpellman #SpeedTraining #40YardDash #CoachEmUpPodcast #SprintMechanics #NFLCombine #UniversalSpeedRating #OvespeedTraining #StrengthAndConditioning #PerformanceCoaching

Check out Tawna on socials! @TawnaEubanksMcCoy Use code "coachemup10" for 10% off at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Check out Train Heroic at https://trainheroic.com Grab a Subscriber tee at https://www.dripthatdelivers.com Tawna Mccoy joins the Coach Em Up Podcast with host Tim Riley to talk about her experience growing up in a small to town to becoming an IFBB pro bikini bodybuilder and gym owner. She speaks on the subjectivity and toxicity surrounding the sport of bodybuilding, opening multiple gyms with her spouse, advice for aspiring business owners, youth and D1 sports, why GLP-1s are becoming too popular, why fitness classes are a great way to get people into the gym, and much much more! Plus, you can't miss the story about her gym catching on fire... Subscribe if you enjoyed the episode! It helps us bring on more awesome guests like Tawna, and it keeps the show completely free! 00:00:00 Intro 00:04:35 Who is Tawna Mccoy? 00:05:36 Growing Up In Waco 00:09:50 Escaping The Small Town Life 00:11:36 Performance/Sports Upbringing 00:16:56 Navigating Big Life Changes At School 00:19:41 Meeting Husband after a Bikini Comp 00:24:06 Getting into Bodybuilding 00:26:58 Olympias and Bodybuilding 00:27:57 The Problem with Perfectionism 00:30:25 Navigating the Toxicity of Bodybuilding 00:37:23 Main Subjective Criteria for the Old Bikini Division 00:41:13 Retiring from Bodybuilding 00:43:57 Opening Gyms with Your Spouse 00:48:23 The Gym Catches on Fire 00:50:47 What parts of being an athlete help with being a business owner 00:52:22 Hold on to good people and Nurture them 00:57:15 Advice For Opening Your First Gym 00:58:07 Taking Over Existing Gym Spaces 01:01:53 The Reasons Gyms Fail 01:03:41 Advice for Someone Opening a Gym 01:07:31 More Gym Chat 01:09:24 3 Things to be a High Achiever 01:12:46 GLP-1 rant 01:14:57 Was the Shake Weight Cool? 01:15:32 Fitness Classes are the Gateway 01:17:59 Unsolicited Solicited Advice

Check out Nick on socials! @thefitover40man Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Nick Conaway joins Tim Riley to talk strength training for older adults, how to build muscle after 40, and why most men are overcomplicating everything. Nick went from running nuclear power plants for 20 years to building a men's health platform with hundreds of thousands of followers, and this podcast looks at the road he took to getting there. Nick Conaway built Fit Over 40 Man for guys aged 40 to late 50s who are drowning in social media noise and paralyzed by conflicting fitness advice. His approach strips it down: sleep, a three-day full body workout split, single-ingredient foods, and consistent daily non-negotiables. No extreme protocols. No peptide stacking. No lone-wolf nonsense. This conversation covers the full picture: how golden handcuffs kept him stuck in nuclear energy, what Carol Dweck's Mindset and Atomic Habits did for his identity after a career-ending CrossFit injury, why men's health has to include blood work, and why male loneliness midlife is a bigger performance killer than bad programming. They also get into quitting alcohol for fat loss, fitness and longevity as a long game, and why the best thing you can do for an aging parent is get them lifting weights. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:11 - First annual client meetup in Dallas 00:03:50 - Who is Nick Conaway 00:05:33 - 20 years in nuclear power and golden handcuffs 00:11:23 - Leaving corporate life and betting on himself 00:17:10 - Childhood roots and the fear of career transitions 00:24:05 - CrossFit obsession, overtraining, and emergency rib surgery 00:32:00 - Shifting from outcome-driven to process-driven identity 00:36:00 - Simplifying nutrition and managing midlife stress 00:42:00 - Male community and midlife isolation 00:46:05 - Showing up daily and navigating grief while building a business 00:52:16 - Social media growth, blood work, and training for older adults 01:05:49 - Peptide overuse vs. the alcohol-free generation 01:11:21 - Alternative career and actionable steps for men over 40 01:15:15 - Unsolicited advice #FitnessOver40 #NickConaway #StrengthTrainingForOlderAdults #CoachEmUpPodcast #FitOver40Man #MensHealthOver40 #HowToBuildMuscleAfter40 #HealthyHabitsForMen #FitnessAndLongevity #FitnessPodcast

Check out Lance on socials! @LanceBrooks_PhD Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Dr. Lance Brooks breaks down sprint mechanics and biomechanics of sprinting at a level most coaches never reach. Tim Riley sits down with the coach, researcher, and founder of Brooks Performance Methods to dig into first principles of sprinting, sarcomere function, quasi isometric contractions, and why the elastic vs force dominant sprinters debate is built on a false premise. Lance's path is wild: bodybuilding forums to personal training at 24 Hour Fitness and Gold's Gym, then D1 strength and conditioning internships, a master's under Dr. Ken Clark, a doctorate, and postdoctoral work in a Harvard comparative biology lab implanting crystals into rats and running guinea fowl on treadmills. All of it in service of understanding how muscles actually produce force during locomotion. The conversation covers acceleration vs max velocity mechanics, impulse momentum sprinting, vertical impulse top speed sprinting, horizontal impulse acceleration sprinting, and what Newton's Second Law actually demands from a coach's programming. Lance also dismantles the lazy "science lags behind practice" talking point and explains why mastering basic first principles of sprinting will always outperform chasing hyper-specific applied studies. Subscribe to the channel to never miss another podcast! Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:04:09 - Lance's Background and Career Path 00:15:30 - Early Coaching Lessons and Internship Blunders 00:22:34 - Bridging Research and the Field 00:32:14 - Comparative Biology, Animal Models, and Muscle Testing 01:04:30 - First Principles of Sprinting and Biomechanics 01:21:40 - Quasi-Isometric Muscle Mechanics and the Elastic vs Force Myth 01:36:00 - Sprinting/Research Q&A #SprintMechanics #Biomechanics #CoachEmUpPodcast #LanceBrooks #SpeedDevelopment #StrengthAndConditioning #ForcePlate,#SprintTraining #ExercisePhysiology #Podcast

Check out Ashley on socials! @dr.dwyer Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Dr. Ashley Dwyer joins Tim Riley to break down how chronic underfueling and overtraining wreck your hormones, what the polyendocrine metabolic ovarian syndrome (PMOS) diagnosis changes about previous PCOS treatment, and what creatine benefits for women actually look like in practice. Ashley Dwyer went from retail pharmacy to NPC bodybuilding to complete hormonal burnout before she hit 30. Every specialist she saw handed her a prescription instead of asking one question about how she was training or eating. Sound familiar? Tim and Ashley dig into the real mechanics behind HPA axis dysfunction and thyroid suppression, signs of endocrine burnout that most athletes brush off as just being tired, and why your labs can say "normal" while your body is running on fumes. They cover the four distinct subtypes of PMOS, why carbs and cortisol have a direct relationship your coach probably never explained, and what a legitimate reverse dieting after bodybuilding show protocol actually looks like when it is done right. If you or someone you coach is under-eating, overtrained, and wondering why nothing is working, this episode has the answers. Subscribe to never miss another episode! Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:55 - College Football and Weight Room Culture 00:07:55 - Retail Pharmacy Life 00:11:15 - NPC Bodybuilding, Orthorexia, and Undereating 00:15:40 - Endocrine Collapse and Conventional Medicine Failures 00:23:00 - Underfueling in Athletes and the Female Athlete Triad 00:28:53 - HPA, HPT, and HPG Axes 00:34:30 - Down-Regulation and Intuitive Eating 00:40:00 - Clinical Intake Process and Reverse Dieting Protocol 00:46:40 - PCOS Reclassified as PMOS and Western Medicine Shortcomings 00:52:15 - The Three Root Drivers of PMOS 00:58:30 - Supplements vs. Foundations 01:04:22 - Three Things, Rant and Rave, and Alternate Careers 01:10:10 - Overrated vs. Underrated and Unsolicited Advice #CoachEmUpPodcast #DrAshleyDwyer #PCOS #PMOS #HormoneHealth #FemaleAthlete #MetabolicHealth #FunctionalHealth #Podcast #WomensHealth

Check out Zack on socials! @zack_zillner Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Tim Riley and Zack Zillner are back in the Austin studio for a full Q&A episode covering strength and conditioning coach salary debates, NCAA 20-hour rule logistics, shin splints, eccentric quasi-isometrics, AI in programming, NIL culture, and whether Tim could survive a bear fight. Zack breaks down the operational reality of the NCAA 8-hour off-season rule and the full 20-hour in-season window, and explains why sport skill execution will always beat weight room numbers when practice time is limited. Tim reflects on private sector coaching ethics: when an athlete is already buried under school practices, an extra meal often does more than another squat session. Q&A covers how to build work capacity, why eccentric quasi-isometrics are mostly social media noise, meathead hypertrophy as connective tissue insurance, sleep tracking anxiety and its effect on athletic performance, in-person coaching requirements before going online, AI tools like Relay for programming templates, NIL and transfer portal impact on athlete work ethic, low-tech athlete monitoring tools, and bucket list podcast guests. Don't forget to subscribe! Produced by Q6 Media https://q6.media 00:00:00 - Bear Fight Cold Open 00:00:32 - Happy Birthday Zack! 00:03:14 - NCAA 20-Hour Rule Breakdown 00:07:29 - Weight Room vs. Court Time Tug-of-War 00:14:05 - Private Sector Coaching 00:18:05 - Strength and Conditioning Coach Salary Debate 00:37:52 - In-Person Coaching Before Online Coaching 00:44:30 - Managing Shin Splints in Sprint Training 00:47:16 - Debunking Eccentric Quasi-Isometrics 00:51:10 - Meathead Hypertrophy vs. Sport-Specific Training 00:53:37 - How to Find Your Coaching Style 00:57:00 - How to Build Work Capacity 00:58:19 - Sleep Tracking Anxiety and Athletic Performance 01:02:20 - Bucket List Podcast Guests 01:08:04 - Advice for International Coaches Interning in the U.S. 01:09:42 - Biggest Challenges in Basketball Strength and Conditioning 01:12:43 - AI for Strength and Conditioning Programming 01:17:36 - NIL and Transfer Portal Impact on Athlete Work Ethic 01:23:08 - Low-Tech Athlete Monitoring Tools 01:27:07 - Bear Fight Simulation #CoachEmUp #StrengthAndConditioningCoach #StrengthCoachPodcast #AthleticPerformance #CollegiateStrengthCoach #NILAthletes #SportScience #StrengthCoaching #Podcast #ZachEvenEsh

Check out Tim on socials! @timrileytraining Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Tim Riley goes solo on the Coach Em Up Podcast for a Q&A covering apex competition rules, sprint training for beginners, OCD diagnosis, sobriety, and much more. He shares combine stories, his biggest coaching blunders, and why carbs are still the OG performance enhancer. He breaks down the viral Hyrox biohazard incident in Beijing and uses it to set the record straight on Apex competition health policy. Then he rewinds to age 26, no car, no phone, no money, walking to his first training job out of a Florida halfway house, and explains how he became the person he is today. On the business side, Tim talks about how watching physical therapist David Gray build ethical, high-value content convinced him to post consistently and eventually launch Cheat Code, open his own gym, and build Apex from the ground up. He shares his rules for hiring new coaches, the real reason Apex does not use weight classes, and his 2026-2027 expansion targets. Tim walks through how to improve broad jump mechanics with the Blaine Broad progression, covers sprint training for beginners with a slow-to-fast, low-impact-first framework, and shares his experience training Xavier Worthy. He also recounts two genuinely catastrophic coaching mistakes involving a plyo box and a Swiss ball on a treadmill. The back half of the episode goes personal. Tim opens up about his OCD diagnosis and how Exposure and Response Prevention therapy finally gave him tools that worked. He also reflects on fatherhood, egocentric bias, and what it actually means to live instead of just survive. This is a strength and conditioning podcast that does not stay in its lane. That is the point. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:28 - The Hyrox poop incident 00:10:32 - Advice to his 26-year-old self and early sobriety 00:14:48 - Finding venues for Apex and expansion hurdles 00:18:11 - Building influence, business ethics, and launching Apex 00:29:52 - How to improve your broad jump 00:32:49 - Scaling brands and rules for hiring coaches 00:37:13 - Game speed vs weightroom skill 00:40:46 - Biggest coaching mistakes 00:50:11 - Sprint training for beginners 00:54:08 - Apex 2026-2027 road map and international expansion 01:01:38 - Stepping back from full-time client training 01:06:01 - Why Apex does not have weight classes 01:10:41 - Unsolicited advice, lying, and egocentric bias 01:18:20 - Pure OCD diagnosis and Exposure Response Prevention therapy 01:29:11 - Carbs for athletic performance, fatherhood, anxiety 01:37:27 - Managing career transitions and embracing uncertainty #CoachEmUpPodcast #ApexCompetition #SprintTraining #StrengthAndConditioningPodcast #BroadJump #MentalHealth #OCD #NFLCombine #XavierWorthy #Podcast

Check out Alec on socials! @alecblenis Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Hybrid athlete and coach Alec Blenis is back for his SIXTH appearance on Coach Em Up! Alec breaks down his pursuit of a sub-2:30 marathon while holding serious muscle, training alongside Paris Olympian Yaseen Abdalla, and surviving sodium bicarbonate's most brutal side effects. Alec Blenis is a hybrid athlete who has been chasing the sub-2:30 marathon while maintaining elite-level strength. In this episode he lays out exactly how he got there: doubling weekly running volume to 75 miles, outsourcing his programming to coach John Davis to kill decision fatigue, and training on treadmills next to a guy who ran a 2:11 in Paris. The interference effect is real, but Alec explains how adaptation eventually brought strength back online. He also speaks on his unorthodox fueling, drinking a liter of OJ a day and over 400 grams of sugar total to maintain his training. From there, things get weird in the best way. Tim and Alec break down backyard ultramarathon psychology through Mark Dowdle's 5-day performance in Germany, dissect trainer Joel Seedman's Instagram content connecting 90-degree squats to theology, and then unload a stacked Q&A covering high-carb marathon fueling strategy, unilateral vs bilateral training, hybrid athlete training split design, HRV usefulness for athletes, endurance training for heavy runners, treadmill stiffness vs road running, and whether mental toughness drills are actually overrated. If you are running a marathon while lifting heavy, training concurrently, or just trying to understand the interference effect without losing your mind, this episode has you covered. Produced by Q6 Media https://q6.media Timestamps: 00:00:00 - Introduciton 00:01:41 - Alec's Running Background and Sub-2:30 Marathon Goal 00:07:04 - Marathon Benchmarks, Coaching Value, and the Interference Effect 00:12:48 - Training with Yaseen Abdalla and Mitch Ammons 00:18:23 - High-Carb Fueling: OJ, Sugar, and Surviving Austin Heat 00:27:18 - Backyard Ultras and Mark Dowdle's Psychological Warfare 00:35:36 - Joel Seedman's Eccentric Isometrics and Theological Squats 00:46:14 - Tim's Best and Worst Qualities 00:50:06 - Unilateral vs Bilateral Training 00:52:11 - Session Flow vs Exercise Ordering 00:53:30 - Building Muscle Under High Endurance Fatigue 00:55:04 - Smartwatch Metrics and HRV Skepticism 00:59:01 - Structuring a Hybrid Training Split 01:00:45 - Sodium Bicarbonate Side Effects 01:06:33 - Weekly OJ Totals and Apex Australia Plans 01:09:16 - Single High-Volume Run vs Spreading Weekly Mileage 01:10:06 - Endurance Training for Heavy Athletes 01:15:02 - Heat Acclimatization and Overrated Mental Toughness Drills 01:20:07 - Treadmill Stiffness vs Road Running #HybridAthlete #ConcurrentTraining #AlecBlenis #CoachEmUpPodcast #MarathonTraining #InterferenceEffect #RunningAndLifting #EnduranceTraining #Podcast #StrengthAndConditioning

Check out Jason on socials! @Jason_rotger @jasonrotger Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Speed and performance coach Jason Rotger joins Tim Riley to break down speed training, sprint mechanics, and vertical jump training the right way. From a near-fatal BMX crash at 15 to Division I decathlon at FIU, Jason's story is as wild as his coaching methods. He dropped his own 100m from by ditching heavy squats, and he'll tell you exactly why your weight room obsession might be killing your speed. Jason Rotger went from BMX national rankings to pole vaulting, then earned a D1 scholarship as a decathlete at Florida International University. Along the way, he dealt with ankle surgery, a torn labrum, a supraspinatus tear, and a sprint plateau that had him squatting 435 lbs at 175 lbs bodyweight and still running an 11.8 hundred meter. The fix? He stopped squatting and started sprinting. That single shift dropped his time almost immediately. This episode covers the how to run a faster 100m debate head-on, the real role of plyometrics for sprint speed, timing gates as a non-negotiable coaching tool, 40 yard dash start technique, and how to improve broad jump distance fast. Jason also breaks down decathlon training volume, pole vault physics, and why sprint coaches need to invest in timing equipment for their athletes. He also opens up about completing his first full decathlon post-college without injury. You only lose when you quit. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:02:06 - BMX Racing Career and Near-Fatal Crash 00:11:28 - Transition to Pole Vaulting 00:19:14 - D1 Decathlon at FIU and Injury Streak 00:27:36 - First Full Decathlon and Process Mindset 00:31:00 - Mental Grit and the Rocky Influence 00:34:49 - Sprint Plateau and Heavy Squats 00:39:45 - Coaching Collegiate Sprinters to 25 mph 00:44:49 - Vertical Jump Training and Volleyball Athletes 00:48:25 - Coaching CrossFit Athletes for Combine Events 00:52:54 - Combine Timing Systems and Hamstring Injury Risk 01:02:14 - Pole Vault Physics and Apex Targets 01:12:09 - Hottest Takes on Speed Training 01:16:02 - Authentic Brand Building and Event Swaps 01:20:05 - Three Pieces of Advice for Performance Coaches 01:22:02 - Sprint Coach Rant 01:25:41 - Overrated vs. Underrated in Athletic Performance 01:30:43 - Unsolicited Advice #SpeedTraining #SprintMechanics #VerticalJumpTraining #CoachEmUpPodcast #Decathlon #PoleVault #JasonRotger #AthleticPerformance #Plyometrics #Podcast

Check out Emmanuel on socials! @Matadi Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Emmanuel Matadi, three-time Olympian and one of the most jacked sprinters on the planet, joins Tim Riley on the Coach 'Em Up Podcast to break down sprint science, recovery, the Enhanced Games controversy, and what it actually takes to run a 9.95 at age 35. From Liberia to the Olympic blocks, Matadi's story is as wild as his 40 time in Timbs. Matadi didn't start taking track seriously until his junior year of high school. He was too busy playing football, wrestling, and figuring out how to survive as a Liberian immigrant in Minnesota. Then he casually smoked the fastest kid at his school in a race and the rest wrote itself. On this episode, Emmanuel and Tim go deep on how to run faster in the 100m, why most youth sprinters burn out before they ever peak, and how the old-school method of running 400m repeats until athletes puke is the opposite of what athletes need. Emmanuel breaks down his phase-by-phase sprint cues, why tense muscles are slow muscles, his love of resisted hill sled work over overspeed, and how 8 hours of sleep a night is the ultimate recovery tool. They also get into the Enhanced Games, where Matadi ran 9.95 at 35 years old and had to address years of steroid accusations head-on. They also explain the science behind fast twitch muscle fiber training and why preserving Type 2X fibers into your 30s and 40s matters more than any 5K you'll ever run. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:15 - Matadi's Background 00:06:23 - High School Football, Wrestling, and How Track Started 00:11:08 - New NCAA Eligibility rules and NIL 00:17:56 - JUCO Grind vs. Pro Sprint Programming 00:27:26 - Trackflation, Youth Burnout, and Why Off-Seasons Matter 00:32:27 - The Mental Side of Sprinting 00:36:22 - Racing in Three Olympics 00:43:16 - 100m Race Strategy, Acceleration, and Sprint Mechanic Cues 00:46:58 - Recovery Protocols, Weight Management, and Off-Season Lifting 00:52:21 - Line It Up 40 Tournament and the Enhanced Games Experience 01:03:22 - Longevity, Fast-Twitch Fiber Training, and APEX Philosophy 01:15:37 - APEX Miami Breakdown 01:19:38 - Crocs 40, Phase Cues, Bulgarian Split Squats, and Plate Marches 01:28:43 - Youth Mechanics, Peaking in Long Seasons, and Rant n Rave 01:37:06 - Unsolicited Advice and Closing #EmmanuelMatadi #CoachEmUpPodcast #SprintTraining #HowToRunFaster #EnhancedGames #SprintMechanics #FastTwitchTraining #TrackAndField #ResistedSprinting #OlympicSprinter

Check out Q on socials! @coach_q_physio Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Tim Riley sits down with physical therapist and strength coach Q Willey to break down change of direction training, deceleration, and how to actually bridge the gap between the weight room and the field. Q brings his 4 level COD programming framework and zero patience for coaches running circus tricks with reaction lights. Q is a former UNC lacrosse national champion, exercise physiologist, and Doctor of Physical Therapy who now coaches out of Austin and collaborates with Dr. Katie Dabrowski on the Confusingly Jacked program and a comprehensive COD Program Guide. In this episode, Q draws a hard line between pre-planned change of direction training and true open field reactive agility, explains why deceleration ground reaction forces run 2 to 3 times higher than acceleration, and lays out exactly how to move athletes through Return to Participation, Return to Play, and Return to Performance phases without blowing them up. Q also torches the coaching mistake of substituting circus tricks like reaction light games for real cognitive perceptual training, walks through the model for deceleration kinematics, and breaks down how to calculate a COD deficit using the 5-10-5 drill. If you work with athletes and you are still debating whether COD work belongs in your programming, this one settles it. Topics include change of direction vs agility, reactive agility drills, biomechanics of deceleration, eccentric deceleration drills, return to performance continuum rehab, microdosing change of direction, the 4 level COD programming framework, and catastrophizers vs confronters in physical therapy. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:45 - Q's Background, Adult Lacrosse at 35 00:10:31 - Change of Direction vs Agility 00:13:56 - Bridge Between the Weight Room and the Field 00:17:01 - Reactivity Spectrum and the Reverse Marilyn Monroe Principle 00:25:43 - Circus Tricks vs Real Cognitive Perceptual Training 00:32:01 - Deceleration Biomechanics 00:46:25 - COD Testing and COD Deficit Calculations 00:54:06 - Return to Participation, Play, and Performance 01:00:15 - The 4-Level COD Programming Framework 01:15:36 - Microdosing COD Work Into Your Weekly Routine 01:21:15 - Confusingly Jacked Program with Katie Dabrowski 01:29:21 - Non-PT Coaches, Confronters vs Catastrophizers, Pain Management 01:38:11 - Why Novel Exercises Cause Soreness, PT School Reality 02:03:17 - Clamshells and OVR Force Plates 02:10:33 - Heat Shock Protein Sauna Myth Busted #CoachEmUpPodcast #ChangeOfDirectionTraining #DecelerationTraining #ReactiveAgilityDrills #SportsPhysicalTherapy #StrengthCoach #ReturnToPerformance #QuentinWilley #AgilityTraining #PhysicalTherapyPodcast

Check out Brian on socials! @briankula @kulasportsperformance Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Brian Kula has spent 27 years turning athletes into weapons, from high school track kids to NFL Offensive Player of the Year Christian McCaffrey. On this episode of the Coach Em Up Podcast, Tim Riley sits down with Brian to break down sports performance philosophy, the biggest mistakes coaches make in speed training, and how to safely bring sprinting to the general population. Plus, Brian gets candid about coaching elite pros, building ETS Performance, and why relationships matter more than any X's and O's. Brian Kula is one of the most decorated performance coaches in the game. A third-generation coach and former decathlete, Brian built Kula Sports Performance from the ground up, including a pivot during the 2020 pandemic that helped him scale his private training business. This episode covers the full spectrum: why coaches keep making the same speed training mistakes, what vertical integration speed training actually looks like in practice, how to coach sprinting mechanics for athletes without destroying your general population clients, and what Brian learned from his elite mentors. Brian also opens up about the realities of coaching pro athletes, his work with ETS Performance to build career tracks for young coaches, and why plyometrics for speed development are criminally underrated. If you are chasing faster athletes, a smarter program, or a coaching career worth building, this one is packed. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:02:20 - Brian's background and coaching legacy 00:06:40 - Athlete to coach transition and developing patience 00:11:12 - Coaching youth athletes vs. coaching pros 00:18:33 - Evolution of training philosophy and mentors 00:27:10 - Learning from coaching mistakes and pivoting your program 00:32:04 - Top mistakes in speed training 00:34:40 - Sprinting for general pop and the Fast Forever protocol 00:45:12 - Assessing and coaching elite pros 00:49:18 - Pros and cons of coaching professional athletes 00:55:25 - Mentorship, ETS Performance, and building careers 01:11:34 - The power of relationships 01:14:37 - Listener Q&A with Brian Kula 01:29:37 - Three Things, Rant and Rave, and Unsolicited Advice #CoachEmUpPodcast #BrianKula #KulaSportsPerformance #SpeedTraining #StrengthAndConditioningPodcast #SprintingMechanics #PerformanceCoach #ETSPerformance #SpeedDevelopment #Plyometrics

Check out Jon on socials! @what_the_heck71 @HammerAndChiselPerformance Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com "If you're going to go down this road, you better be prepared to be on it for life." Tim Riley sits down with elite strength coach and former D1 football player Jon Heck to break down the real science behind PEDs, covering anabolic and androgenic steroids, TRT, growth hormone, insulin, fat burners, and peptides. John Heck gives a no-BS, medically grounded take on who actually uses this stuff, what it does to your body long-term, and why PEDs in sports performance are wildly misunderstood. This episode covers why pro athletes actually don't use steroids (99% of users are recreational gym bros), how side effects of oral vs injectable steroids differ drastically, why kidney health is the silent killer, and the terrifying reality of insulin risks in bodybuilding and DNP fat burner dangers. Jon also walks through growth hormone hyperplasia bodybuilding, the peptide recovery benefits debate, gray market loopholes, and why steroids ruining athletic performance is especially true for team sport athletes relying on connective tissue elasticity. The Q&A at the end gets practical fast: reverse dieting, budget nutrition, potassium targets, and phasic diets laid out step by step. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:04:00 - PEDs in Sports Performance 00:07:50 - Who Actually Uses Steroids? Pro Athlete Misconceptions 00:10:45 - Anabolic vs Androgenic Steroids 00:22:20 - Jon's First Testosterone Cycle 00:29:45 - Lifetime Commitment, Fertility Risks, and the Endocrine Shutdown 00:35:55 - Estrogen Management, Gyno, and Kidney Health 00:44:00 - Roid Rage Myth, Side Effects of Oral vs Injectable Steroids, Health Timelines 00:54:35 - TREN: Origin and Side Effects 00:59:20 - Diminishing Returns, Counterfeit Gear, and Infection Risks 01:07:00 - Youth Steroid Use in High School Football 01:11:30 - Growth Hormone Hyperplasia Bodybuilding 01:17:20 - Insulin Risks in Bodybuilding 01:21:05 - DNP Fat Burner Dangers, Clenbuterol explained 01:25:30 - Peptide Recovery Benefits and Risks 01:32:10 - Reverse Dieting and Budget Nutrition 01:45:05 - Jon's Phasic Dieting Protocol 01:48:00 - TRT vs Anabolic Steroids for Real Life 01:51:15 - Nutrition Travel Hack #CoachEmUpPodcast #PEDsInSports #AnabolicSteroids #TRTvsAnabolicSteroids #JohnHeck #StrengthCoach #BodybuildingPodcast #SportsPerformance #Peptides #DNPDangers

Check out Erica and Ashley on socials! @ericalowreystrength @ashleykowalewski Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Erica Lowrey and Ashley Kowalewski join Tim Riley on the coach em up podcast to break down how to increase vertical jump, fix jumper's knee, and survive the grind of collegiate athletics. The group goes deep on patellar tendinopathy in volleyball players, isometric exercises for tendon stiffness, eccentric overloading, and strength training for female volleyball players. They also tackle the real conversation around female athlete body composition coaching. And if you are a strength and conditioning intern or a young coach figuring out how to navigate your first role, the Q&A and intern advice segments in this episode are required listening. Don't forget to subscribe to the podcast! It's free to you and helps us bring on more badass guests like Erica and AK :) Produced by Q6 Media https://q6.media Timestamps: 00:00:00 - Introduction 00:01:26 - Erica's Volleyball Background 00:09:24 - Liberty University & Exercise Science 00:12:08 - Pillars for Strength and Conditioning Internship Success 00:20:08 - Eccentrics and Isometrics for Tissue Longevity 00:23:20 - Recap of the Coach Em Up Conference 00:26:26 - Tackling Body Composition in Female Athletes 00:32:02 - Ashley's Road Back from 98 Pounds 00:37:58 - Body Image Talks with Female Athletes 00:44:44 - Erica's Coaching Journey and USA Bobsled Recruitment 00:52:20 - Ashley's Academic Background and Mentorship Path to LSU 00:59:33 - The Mental Demands of Strength Coaching 01:16:04 - Assessing Incoming Freshman Athletes 01:21:24 - Tendon Stiffness and How to Fix Jumper's Knee 01:31:00 - Overcoming Dumb Athlete Beliefs and Building Exercise Systems 01:33:40 - How to Increase Vertical Jump, Shoulder Stability, and Coaching Autonomy 01:46:01 - Most Impressive Female Athletic Feats and Handling Difficult Sport Coaches 01:58:03 - Overrated vs. Underrated in Athletic Performance 02:02:06 - Final Advice for Interns #CoachEmUpPodcas #StrengthCoachPodcast #EccentriOverload #JumpersKnee #FemaleStrengthCoach #VerticalJumpTraining #TriphasicTraining #CollegiateStrengthCoaching #EricaLowrey #AshleyKowalewski

Check out Ben on socials! @drbenhouse Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Dr. Ben House returns to the internet to drop some hard truths: baseline testosterone does not predict hypertrophy, the TRT industry is largely built on noise, and your environment matters more than your willpower. Tim Riley and Zack Zillner dig into Ben's wild journey — from MCAT prep and Teach for America, to building a volcano compound in Costa Rica, farming through COVID, and working in the NBA — before landing on his new venture, Biomolecular Athlete. In this episode, he dismantles some of the most pervasive myths in the performance world — testosterone optimization, biohacking culture, and the obsession with chasing biological mechanisms over real output. Ben breaks down why obesity is the number one driver of low testosterone, why androgen receptor sensitivity matters far more than serum testosterone levels, and why women can build comparable relative muscle mass to men despite having a fraction of the hormone. He also shares his evolution from authoritarian coach to 'Sherpa', how Self-Determination Theory explains the gap between knowledge and action, and why the best coaching often means doing less. Produced by Q6 Media https://q6.media Timestamps: 00:00:00 - Introduction 00:01:41 - How Dr. Ben House Changed Tim's Coaching Career 00:07:00 - Ben's Origin Story: Sports, MCAT & Hating Clinical Medicine 00:10:45 - Teach for America, Austin, and Finding the Fitness World 00:16:19 - Biohacking Skepticism & What Actually Drives Adaptation 00:19:10 - The Costa Rica Volcano Compound & Farming Through COVID 00:30:00 - Memphis Grizzlies Tenure & Leaving the Internet 00:42:25 - Coaching Philosophy Evolution 00:49:22 - Sobriety, Obsession & the Gap Between Knowledge and Action 00:56:50 - Building Ecosystems Over Willpower 01:12:56 - Testosterone & TRT Reality Check 01:21:57 - Obesity, Leptin Resistance & Why Your Testicles Are Inflamed 01:30:42 - Sleep Myths & Why Women Can Match Men's Gains 01:44:41 - Chasing Mechanisms 01:50:35 - Unsolicited Advice #CoachEmUpPodcast #DrBenHouse #TestosteroneMyths #Hypertrophy #StrengthCoaching #NutritionalScience #BiomolecularAthlete #AndyGalpin #FunctionalMedicine #Podcast