• Summary

  • 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 Sports LLC
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Episodes
  • Sep 29 2022
    Today’s episode features movement coach, inventor and innovator, Adarian Barr.  Adarian has been one of the absolute biggest influences on me in my coaching, as well as my own personal movement and training practices.  You will be hard pressed to find an individual who sees movement in the detail that Adarian does, while also having the experiential and coaching knowledge to back it up. One of the biggest things I’ve learned from working with Adarian is improving my understanding of how joints work in the scope of human motion.  From the first time I met Adarian, I remember him discussing the spiraling actions of movement to take the slack out of the system, and how he prefers discussing movement on the motion of joints, rather than muscles.  I remember working on what happened when my joints were in flexion, rather than trying to resist, or “punch” my way through movement, the results of which were numerous post-university sprinting bests, and a quantum leap forward in the way I coached athletes. “Stiffness” is a commonly discussed term in the world of athletic movement.  Athletes are generally instructed to “be stiffer” in their lower body to jump higher and run faster.  The truth of the matter though, is that in motion, there must be something in the body that deforms, and the ultimate stiffness is a limb in a cast. On today’s podcast, Adarian takes us through what he considers true joint “stiffness” to really be, when it comes to human motion and movement, and throughout the discussion, creates the grounds for better terminology on the level of the coach, when we speak about joint deformity, stress and strain, in the scope of sprinting, jumping, track and field, and beyond.  This is a podcast that will powerfully impact your mindset on the nature of plyometric exercises, sprinting motions and constraints, and how athletes move ideally in their sport. Today’s episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. 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 View more podcast episodes at the podcast homepage. Timestamps and Main Points: 4:50 – Adarian’s background in his college studies in the realm of music and athletic movement 10:30 – What “ankle stiffness”, or being “stiff” in the context of athletics, means to Adarian 24:20 – The dynamics of strain passing through joints in movement 26:30 – How much strain exists in various joints throughout acceleration and upright sprinting 36:00 – Horizontal and vertical forces in sprinting, in relationship to levers and friction 39:40 – Long to high bounding and hurdling dynamics 44:20 – How to train an athlete who needs to get up off the ground more quickly in regards to strain and quickness 55:40 – How stress and strain fit with the biomechanics of sprinting, using straight leg bounding as an example “Stiffness to me means you aren’t moving very well, you aren’t moving fluidly… it’s not a good term… at some point in time, it means that joint’s not moving” “If there’s movement at the ankle joint, how can it be stiff?” “You got to get things to work together in pairs” “How we operate in the air, is different than how we operate on the ground” “Any type of force is stress.  The strain is resistance to that force… that’s how I engage in these things; the stress, the strain and the amount of deformity I get” “Class 1 low strain low resistance, lots of movement at the ankle joint; class 2, very little deformity, very little movement at the ankle joint” “At the start, things have to fold up, at top-end, things don’t have to fold up as much” “At the start, the first thing I have to do is get to a class 2 lever, but it doesn’t take much strain to resist that force, since there isn’t a large amount of force yet”
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    1 hr and 11 mins
  • Sep 22 2022
    Today’s episode features biomechanics specialist, David Grey.  David is the founder of David Grey Rehab, where he works with clients from all walks of life. David’s specialty is assessing his clients gait cycle in depth to develop a plan to help restore the movement or movements they struggle to perform.  David has learned under a number of great mentors in the world of human movement, athletic development, gymnastics, Chinese martial arts, and biomechanics, and is an expansive thinker, blending many elements of human movement together in a down to earth way we can all resonate with. Humans absolutely love to categorize things, and put things in boxes.  For those in their initial learning stages, this can really be helpful to the learning process, but at some point, we need to see the grey, or continuum-like nature of things, and how training interacts on its different levels.  When we put things in the box of simply being a “corrective” exercise, for example, it loses touch with many of the helpful principles of training and overload that come in more “standard” training exercises.  When we can see things from an expansive viewpoint, we can start to gather the wisdom regarding how different pieces of training work together. On today’s show David, puts many things together in regards to good functioning of the kinetic chain for not only knee health, but also better movement.  We talk about the muscles of the lower leg, where he stands (and how he has changed) on the level of more “bodybuilding” oriented training methods, keeping things simple in exercise progression (and how putting “corrective exercise” in a box is a bad idea), sensory awareness and fatigue contrasts, and finally, a ridiculously good summary on how David approaches knee rehab and health from a multi-factorial perspective. Today’s episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. 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 View more podcast episodes at the podcast homepage. Timestamps and Main Points: 3:48 – David’s experience in his United States tour 11:56 – Discussing the muscles of the lower leg, and their importance in movement 21:16 – Simplifying some exercise methods that improve hamstring calf interaction 25:30 – Where muscles sit on the “joints act, muscles react” end of the spectrum in the sense of simply training a muscle to alleviate joint pain or optimize the kinetic chain 36:10 – How to keep things “simple” in a rehab and “corrective exercise” space, and the “sensory to intensity” scale 41:55 – David’s use of “fatigue contrasts” in training and working with longer-ground contact plyometrics 57:27 – David’s current multi-lateral keys to knee training and rehab as he sees it and summarizes it “With movement, you can talk about it all you want, but they need a chance to experience it and feel it” “Even with slower running, the soleus has a lot of load going through it” “If you think going for a jog is easy, it’s easy for a lot of muscles, but it’s not easy on the soleus” “The gastroc has a lot of pre-activation before the foot hits the floor, the soleus has very little.  But when the foot hits the floor, the gastroc cools down and the soleus goes through the roof” “A muscle like the soleus and glute max takes time to produce force, because of the shape of the muscle, but they are way stronger… there are other muscles that can contract quicker, but they are not as strong” “Those types of (roller bridge) exercises open you up to a lot of sensation” “Before full body strength work, that’s where we start to isolate a lot of muscles (for those who have inhibited muscles)”
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    1 hr and 19 mins
  • Sep 15 2022
    Today’s episode features Jared Burton.  Jared is a human performance specialist, chiropractic student, and health coach.  He got his coaching start working with Brady Volmering of DAC baseball, and has spent recent years coaching, consulting and running educational courses in the private sector.  Jared focuses on engaging all aspects of an athlete’s being, providing the knowledge for the individual to thrive in their domain. In the world of coaching and human performance, the road to success is often thought of on the level of do “A”, in “B” amount, so you can accomplish “C”.  The focus on typically on numbers, exercises, and (often) a linear cueing process for those said movements.  We are so quick to judge programs entirely based on numbers and exercises. What we don’t consider often enough is the complex factors surrounding the volume that is administered.  There are elite athletes who have won gold medals and set world records who do a lot of volume that would “crush” other athletes (think the athletes that survived the Soviet or Bulgarian training systems, or modern-day athletes, such as Karsten Warholm, the 400m hurdle world record holder).  We need to ask ourselves, “what is the difference, or elements, that allowed the athlete to tolerate that?”.  Is it that their musculo-skeletal system was somehow just “better” than the other trainees, or are there other additional elements to consider?  The more elite coaches I’ve had the opportunity to work with, the more I realize that good coaches intuitively key into the mental and emotional state of the athlete, as well as the physiological management. On today’s podcast, Jared chats on managing high training volumes, work capacity dynamics, the critical role of boredom/interest in training, athlete self-discovery, and much more.  This is a podcast that causes you to ask questions, and gives us a new and interesting perspective on the dynamics of training. Today’s episode is brought to you by SimpliFaster, Lost Empire Herbs, and the Elastic Essentials online course. 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 View more podcast episodes at the podcast homepage. Timestamps and Main Points: 4:10 – The nature of Jared’s training experiment, where he only performed extreme iso holds and dunking (in his quest for a higher vertical jump) 9:45 – Thoughts on the process of assessing athletes, and drawing out physical and emotional weak-points 12:15 – How “obsessive” or “unreasonable” training, such as bounding every day, could actually be a powerful performance tool, and how we actually classify fatigue in training 28:45 – How to manage higher volume training so athletes don’t get injured or decrease their performance 42:30 – The role of self-discovery and creativity in athletic performance training 45:36 – Thoughts on mixing game like activities with specific training outputs (such as a 10m fly or dunking a basketball) 57:28 – Mental associations, boredom/interest, and training principles 1:05:55 – Jared’s thoughts on the “Easy Strength” mentality on weights and barbell training “As I was holding the isometrics, I was creating the reality of: “what would it feel like as I dunk”” “How do you meet an athlete where you are at in their current state; how do you expose them, and how do you draw out they creativity within them” “The more awareness they have, the more ability they have to create.  The goal is for them to be the captain of their own ship” “The amount of volume that kids or athletes experience in a game is 5 to 10 times the amount of actual stimulus that we even give them in the training aspect; I follow along with the idea that the training must be more intense and strenuous than the actual activity itself” “The biggest thing, regardless of how you train,
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    1 hr and 18 mins

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