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This episode features an in-depth conversation with AJ Roberts, one of the most dominant strength athletes in powerlifting history, as he breaks down his journey through the sport, the mindset behind elite performance, and the lessons learned from competing at the highest level.

AJ reflects on his historic achievements, including his 1,205-pound world record squat and all-time record total, while also opening up about the personal challenges that led him to step away from powerlifting—and what ultimately brought him back. The discussion dives deep into his time at Westside Barbell under the legendary Louie Simmons, offering rare insight into the inner workings of the conjugate system and the culture that produced some of the strongest athletes in the world.

Beyond the records, AJ shares how his perspective on training has evolved—emphasizing curiosity, adaptability, and the importance of understanding the “why” behind programming. He discusses practical coaching applications, including hip strength development, fatigue monitoring, athlete autonomy, and the balance between mobility and true strength.

The conversation also explores AJ’s current mission: using social media and technology to simplify and communicate complex training concepts, while preserving the integrity of conjugate methodology. His goal is clear—help athletes and coaches think deeper, train smarter, and develop not just physically, but mentally and emotionally.

This episode is a powerful blend of elite performance insight, coaching philosophy, and real-world application from one of the sport’s most experienced voices.

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In this episode of Plates and Pancakes, Steven sits down with Jay Paterno—former Penn State assistant coach and author of Blitzed—for a deep dive into the rapidly evolving landscape of college football.

From NIL deals and the transfer portal to skyrocketing coaching salaries and mounting financial pressures, Paterno breaks down the forces reshaping the sport. The conversation explores the growing tension between maintaining academic integrity and navigating the realities of big-money athletics, while also addressing critical issues like mental health, athlete isolation, and the influence of gambling.

Paterno offers a candid perspective on coaching in today’s environment, the need for structural reform, and what a sustainable future for college football could look like. This episode is a must-listen for coaches, administrators, and anyone invested in the direction of collegiate athletics.

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In this episode, Dr. Brian Mann—one of the leading voices in strength and conditioning—dives deep into the evolution of modern training methodology, from the weight room to the classroom. Now a clinical associate professor at Texas A&M, Mann reflects on his transition from coaching to academia and how that shift has shaped his impact on the field.

The conversation explores the foundations and future of velocity-based training (VBT) and autoregulatory progressive resistance exercise (APRE), including how Mann developed load-velocity profiling and why he would refine those models differently today. He breaks down the realities of applying these systems across athletes with varying maturity levels, especially in the modern era of NIL and the transfer portal.

Beyond theory, this episode gets highly practical—covering hip strength development, the biomechanics behind squat vs. deadlift performance, and how limitations in mobility (like the soleus) can directly affect bar velocity and athletic output. Mann also shares insights from his time learning under elite coaches, emphasizing the importance of problem-solving over rigid programming.

The discussion expands into mental performance, highlighting the role of coaching alignment, athlete anxiety in the age of social media, and lessons drawn from “Coaching Mental Excellence.” The episode closes with a forward-looking conversation on the limitations of current athlete monitoring technology, particularly IMUs, and what’s needed to push the field ahead.

This is a masterclass in bridging research and real-world coaching—packed with actionable insights for strength coaches, sport scientists, and performance professionals.

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Steven sits down with championship cross-country coach Bryant Wright to explore the philosophy behind building one of the most successful high school distance programs in the country at Festus High School. Wright shares how his program grew from a long championship drought into a dynasty that produced 11 state titles and eight consecutive championships from 2014–2021.

The conversation dives deep into Wright’s coaching methods, including individualized training, heart-rate monitoring, tapering for peak performance, and how speed development through sprints and hill work plays a critical role even for long-distance runners. Wright explains how managing fatigue, preventing injuries, and building trust with athletes allows runners to consistently perform at a high level.

Steven and Bryant also discuss coaching multi-sport athletes, balancing mileage and recovery, and the mental side of distance racing. Wright shares lessons learned over decades of coaching, emphasizing that great programs are built through consistent improvement, strong relationships, and a culture that encourages athletes to communicate openly about training and health.

This episode provides valuable insight into the art of distance coaching and the leadership required to sustain championship-level success.

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In this episode, Ryan Banta shares his coaching philosophy shaped by years of success in high school track and field. He breaks down the critical differences in training boys and girls, explaining why coaching cannot be one-size-fits-all and how understanding physiological and psychological differences leads to better performance outcomes.

The conversation dives into periodization models, athlete classification systems, and the importance of precise training prescription. Banta explains how to properly manage intensity, recovery, and adaptation while building resilient, high-performing athletes. He also discusses common coaching mistakes, the value of constructive criticism, and how he has evolved both personally and professionally throughout his career.

This episode is a deep look into intelligent program design, long-term athlete development, and what it truly means to coach with purpose.

If you need a shortened version for social or a keyword-optimized version for YouTube, I can tailor it precisely.

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On this episode of Plates and Pancakes, Steven Thompson sits down with Ross Garner for a wide-ranging conversation on high school strength and conditioning, coaching realities, and athlete development.

They break down the challenges of modern coaching—from college football turnover and program inconsistency to building buy-in at the high school level. Coach Garner shares practical insights on programming for large groups, why deadlifts often outperform Olympic lifts for high school athletes, and how sprint improvements can quickly change a coach’s mindset.

The discussion dives deep into:
• Strength vs speed profiling for young athletes
• Rep-max and percentage-based programming over rigid systems
• Why strain matters in bench and lower body training
• Conjugate principles for developing twitchy vs strength-based athletes
• Jump training, sprint transfer, and realistic PR tracking

This episode delivers practical, field-tested coaching insight for high school coaches, private trainers, and anyone focused on long-term athlete development.

🎧 Plates and Pancakes
📅 Recorded on 12/31/25

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Recorded 12/30/25

In Part 2, the conversation dives deeper into elastic speed, force production, and long-term athlete development. Steven and Brandon break down how true speed is built through the integration of acceleration mechanics, plyometrics, and strength training — not just weight room numbers.

They discuss how to identify whether an athlete is elastic-dominant or strength-dominant, how to program accordingly, and why broad jumps, resisted sprints, and intent-driven lifting matter more than traditional metrics.

The episode also explores the evolution of sport performance, the dangers of over-coaching, and how developing adaptable, resilient athletes is the future of training.

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In Part 1 of this in-depth conversation, Steven sits down with Brandon to break down the true foundations of sprint speed. The discussion centers on acceleration mechanics, horizontal force production, and why the broad jump may be one of the most underrated indicators of sprint performance.

Brandon shares his philosophy on training sprinters based on their natural tendencies—whether they’re twitchy, elastic athletes or strength-dominant performers—and explains how resistance training, box squats, sumo deadlifts, and bounding can be used to build explosive power without sacrificing efficiency. Real coaching case studies highlight dramatic improvements in 200-meter times, state championship performances, and how mastering the first three steps can unlock an athlete’s speed ceiling.

This episode is a deep dive into individualized sprint training, balancing technical execution with physical preparation, and understanding how force application and elasticity drive performance.

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