No Sweat Wednesdays & Winning Fridays: Coach Dan Mullins’ Culture Blueprint

In this episode, Joe Ryan sits down with Coach Dan Mullins (PhD)—performance specialist and football coach in Cartersville, Georgia—to talk culture, sustainability, and real-world training systems that work for high school athletes. Coach Mullins shares his unconventional path from Division II basketball, a football walk-on experience, and early struggles in college academics to becoming a teacher-coach, powerlifter, and ultimately a state-level award-winning strength coach.The conversation moves from the practical (in-season frameworks, unilateral training, tiered groups) to the personal (fatherhood, mentorship, purpose, and owning mistakes). Expect a blend of coaching philosophy, program design, and human development—with a few laughs along the way.Guest BioCoach Dan Mullins is a performance specialist from Cartersville, Georgia, holding a PhD in Exercise Science and over 12 years of coaching experience across the weight room and football field. He supports both high school and middle school programs, coaches outside linebackers, and advocates for smarter performance monitoring as an ambassador for Huddle’s Titan GPS. In 2024, he was recognized as the NHSSCA Georgia State Coach of the Year.Key Themes & Takeaways“No Sweat Wednesdays” and the Competitive Advantage of RecoveryJoe and Dan unpack how midweek structure (walkthrough intent, preparation time, and reduced grind) can improve:Player focus and detail on ThursdaysStaff energy and family timeFriday performance (“that pregame pump hits different”)The Real Internship Grind (and Why It Matters)Coach Mullins reflects on interning at the University of Cincinnati while balancing:TeachingDefensive coordinator responsibilitiesMarriage and parentingLong days, early mornings, and the humility of learning in elite environmentsThe Shift: Powerlifting → Team PerformanceDan details how his background in powerlifting translated—then evolved—when exposed to:GPS systems and workload monitoringBroader performance metrics beyond 1RM strengthThe realities of organizing training for large groups with mixed readinessMentorship and “Good People Connecting Good People”Mullins credits mentors and leaders who answered DMs, emails, and opened doors—highlighting how modern coaching brotherhood is alive, just different. He emphasizes:Sharing systems freelyConfidence in delivery over secrecyPaying it forward by placing good coaches in good communitiesProgramming Frameworks That Keep Athletes ConsistentFor 3-day training weeks, Coach Mullins emphasizes predictability and clarity:Heavy squat day (with developmental vs. varsity adjustments)Unilateral work (split squat variations, addressing asymmetries)Upper-back staples (shrugs/carries—non-negotiables)Plug-and-play exercise selection inside stable weekly themesFor 5-day access, he leans Westside-inspired structure:Max effort (used loosely) + dynamic effort integration“Heavy, fast, and reps” exposure—especially valuable for high school frequency needsThe Non-Negotiables: Living It, No Excuses, Growth MindsetCoach Mullins’ standards are direct:Coaches must model consistency (live the habits they demand)Excuses are often communication failures or commitment gapsOwnership is a life skill—adults miss it too“Anything worth doing is worth giving everything you have to it.”Success = Progress + People Coming BackBeyond wins and losses, Coach Mullins defines success by:Development of functioning, accountable humansAlumni returning because they miss the cultureRelational impact lasting beyond the season🌐 www.themoffittmethod.fit📧 Contact us - [e-mail]📸 Instagram - https://bit.ly/3LGwDiC🐦 Twitter - https://bit.ly/3kqPc0S🐦 Coach Moffitt on Twitter - https://bit.ly/3ev6zuC