Cheeky Mid Weeky

In this episode of Supertraining in a Year, Justin Lima and Yosef Johnson break down pages 421–435 of Supertraining.

The conversation covers needs analysis, athlete testing, reducing injury risk, contact preparation, exercise selection, and the Minimax Principle. They also discuss minimum effective dose, eliminating unnecessary training volume, and why coaches should constantly ask whether an exercise is actually accomplishing its intended purpose.

Plus, Yosef explains how Soviet sport systems evaluated athletes and why many concepts considered “new” in strength and conditioning have been around for decades.

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BONUS Cheeky Mid Weeky episode for all the football S&C coaches out there! 🏈

Dr. Thomas Stallworth II joins the show to share lessons from more than 20 years in strength and conditioning across HBCUs, Power 5 football, and the NFL.

We discuss leadership, culture, mental toughness, psychology, relationships with athletes, sports science, and why strength coaches may be making training more complicated than it needs to be.

Coach Stallworth also shares stories from the New York Giants and Atlanta Falcons, Mississippi State's rise to No. 1, developing Chris Jones, and what he's learned about what rea...

Lonnie Maddox is the Associate Director of Football Sports Performance at University of North Carolina. Prior to joining North Carolina, he served as an assistant strength coach at Kansas State University, helping the Wildcats to a 9-4 season and a victory in the 2024 Rate Bowl.

Before Kansas State, Maddox was the Head Strength and Conditioning Coach at Valdosta State University and Alcorn State University, where he played a key role in multiple conference championships and deep postseason runs. A certified CSCS, RSCC, and USA Weightlifting Level 1 coach, Maddox earned his bachelor's degree from Troy University and his...

Liam is the Head Coach of Sporting Olympique Avignon XIII and Co-Founder of Tackle University, where he helps coaches and players develop a deeper understanding of rugby league performance and tactics. He is also the creator of Rugby League IQ, an online coaching community focused on player and coach development.

Based in the United Kingdom, Liam combines coaching, education, and entrepreneurship to support the growth of rugby league athletes and coaches around the world. He holds a Master's degree from the University of Hull.

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Tevaun Smith is a former professional football player and current financial services professional based in Toronto, Canada. After playing for the Indianapolis Colts, Jacksonville Jaguars, and in the Canadian Football League, Smith transitioned into financial services, helping individuals, business owners, and athletes navigate insurance, estate planning, and long-term wealth strategies.

Drawing from his own experience as a professional athlete, Smith focuses on protecting income, reducing risk, and building long-term financial security. He is a graduate of the University of Iowa and has completed business and finance leadership programs through the University of Miami.

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Keith Belton has coached at nearly every level of sport—from the NFL and Power 4 football to the NBA and Olympic sports. In this episode, we discuss his journey into strength and conditioning, lessons from coaching Robert Griffin III during his Heisman season, working alongside Chip Kelly, the proper role of sports science, and why leadership is ultimately about serving others.

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Whitney Lee, MS, AT, LAT, CSCS is a dual-credentialed athletic trainer and strength coach currently supporting the U.S. Air Force's Operational Health and Wellness (OHWS) program in Okinawa, Japan. With more than 15 years of experience in athletic training, performance, and rehabilitation, she has worked across military, collegiate, high school, and private-sector settings.

Lee is also the owner of Athletic Medicine LLC and previously served as an athletic trainer at Grand Canyon University, California University of Pennsylvania, and multiple Arizona high schools. She earned her bachelor's degree from Grand Canyon University and her master's degree in Athletic...

Blood Flow Restriction (BFR) is much more than a rehab tool.

In this episode of Cheeky Mid Weeky, Mark Mitchell shares how he integrates BFR into warm-ups, conditioning, in-season lifting, recovery, and travel. He also explains why great coaches don't chase one method—they build a toolbox and use the right tool for the right athlete.

Learn more about Hytro BFR here:

https://hytro.com/pages/basketball?utm_source=podcast&utm_medium=paid-media&utm_campaign=basketball&utm_content=journal&utm_term=mens-performance

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In this episode of Supertraining in a Year, Justin Lima and Yosef Johnson continue their journey through Supertraining, covering pages 376–420.

Pages 376-405 were covered last week when Justin was at NSCA National but Yosef's camera stopped working again - they cover those pages briefly then they move on.

This week's discussion dives into one of the most information-dense sections of the book, covering Proprioceptive Neuromuscular Facilitation (PNF), functional training, accommodating resistance, accelerated eccentric methods, and hypertrophy. Along the way, they explore why many "new" training concepts are actually decades old, how coaches should think about ex...

Mark Mitchell has spent 15 years coaching Division I men's basketball, and in this conversation he shares the principles that have shaped his approach to developing elite athletes.

Rather than following one training system, Mark explains why he's become principle-based instead of method-based, blending traditional strength training with modern performance methods to meet the demands of today's basketball athlete.

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Dr. Ken Clark is an Assistant Professor in the Department of Kinesiology at West Chester University, where he teaches biomechanics, motor learning, and kinetic anatomy. His research focuses on sprint performance, movement mechanics, injury mechanisms, and skill acquisition, with publications in many of the field's leading journals.

Clark has more than a decade of strength and conditioning coaching experience across the private, high school, and collegiate levels, including stops at Summit Sports, CES Performance, Dickinson College, Haverford College, and Villanova University. He earned his PhD in Applied Physiology and Biomechanics from Southern Methodist University and is a...

Nicholas Lee, BS, CSCS, RSCC, USAW-L1 is the H2F Lead Tactical Strength and Conditioning Coach at Fort Bragg, North Carolina. With more than 20 years of military service, including time in Army Special Operations and conventional forces, Lee brings a unique blend of tactical leadership and human performance expertise to his coaching.

Prior to his current role, Lee worked with EXOS as an H2F Tactical Strength and Conditioning Coach and served as Director of Strength and Conditioning at Freedom Christian Academy. He earned his bachelor's degree in Sports and Exercise Science from Methodist University and is...

Sean Hayes has built performance programs at every level—from playing at Harvard University to coaching at Penn State University, the Houston Texans, WWE, and now serving as Director of Player Performance for the UFL.

In this episode, Sean shares lessons from his mentors, building WWE's first comprehensive strength program, coaching NFL stars like J. J. Watt, and preparing UFL players for NFL opportunities.

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Matt Durant is the Head Strength and Conditioning Coach at University of La Verne, where he oversees performance training for all 20 varsity sports. A 1999 La Verne graduate, Durant returned to his alma mater in 2002 and has spent more than two decades developing student-athletes and building a highly respected Division III strength and conditioning program.

In 2017, Durant was named the National Sports Performance Association Coach of the Year. During his tenure, numerous athletes have earned conference, regional, and national recognition, including multiple National Strength and Conditioning Association All-America Strength and Conditioning Athlete of the Year honors.

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This week, Justin Lima and Yosef Johnson discuss why long-term athlete development often gets sacrificed for flashy training, how Verkhoshansky's long-term delayed training effect changes programming, and why the best coaches focus on serving athletes—not impressing social media.

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Dr. Eric Cash serves as President of the National High School Strength Coaches Association and is the Head Strength & Conditioning Coach at Dorman High School. Widely recognized as one of the leading voices in high school strength and conditioning, Dr. Cash has dedicated his career to developing young athletes through evidence-based training, mentorship, and long-term athletic development.

Prior to Dorman, he held head strength and conditioning positions at Presbyterian College, Eastern Illinois University, and Elon University. He earned his doctorate in Kinesiology from University of North Carolina at Greensboro and was named NHSSCA Coach of the Year...

In this episode of Supertraining in a Year, Justin Lima and Jeff Moyer break down pages 331–360 of Yuri Verkhoshansky's Supertraining and dive into some of the most misunderstood topics in strength and conditioning.

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● Dr. Pat Ivey is the Associate Athletic Director for Student-Athlete Health and Performance at University of Louisville and currently serves as President of the Collegiate Strength and Conditioning Coaches Association Board of Directors. With more than 20 years of experience in collegiate athletics, he has held leadership roles at Louisville, Missouri, and Arkansas State while becoming one of the most respected voices in athletic performance and leadership.

● Jason Wilfawn is the Director of Strength and Conditioning for the Oxford School District and the 2024 Mississippi High School Strength & Conditioning Coach of the Year. With more than 20 years of e...

Here is the third part in this series where Justin breaks down why coaches need to be called Strength and Conditioning Coaches and NOT something else like Sports Performance Coach. Watch the full video to find out why.

Click below to read the 2 articles that Justin mentions in this video.

Article 1:

https://strengthcoachnetwork.com/blog/Strength-Coach

Article 2:

https://strengthcoachnetwork.com/blog/Title-2

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Mike Joseph is the Assistant Athletics Director and Head Football Strength & Conditioning Coach at West Virginia University, where he has led the Mountaineers' strength and conditioning efforts since 2008. A pioneer in integrating sport science, recovery, nutrition, and performance technology, Joseph oversees athletic performance development across the department with a primary focus on football.

Rece Poulin is the Assistant Director of Sports Performance at Merrimack College, where he oversees Men's Ice Hockey, Women's Basketball, and Women's Lacrosse. A former Merrimack graduate fellow, he earned his master's degree in Exercise and Sports Science and was honored with the prestigious...

We are BACK with pages 301-330 from Supertraining. This will cover: early specialization, circuit training, genetics, periodization, and of course insights from Yosef.

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Scott Caulfield is one of the most respected voices in collegiate strength and conditioning, currently serving as Director of Strength & Conditioning at Norwich University. In 2025, he was named the National Strength and Conditioning Association College Strength & Conditioning Coach of the Year, recognizing decades of impact as a coach, educator, and leader in the profession.

Before returning to Norwich in 2021 as the school’s first-ever Director of Strength & Conditioning, Caulfield spent more than a decade with the NSCA in Colorado Springs, where he served as Head Strength Coach, Coaching Education Manager, and Performance Center Manager. In that role, he...

Mark Weisman is a great example of how strong coaching relationships can come full circle. I had the chance to coach and work with Mark earlier in his career, so it’s been special to watch his path unfold from athlete to coach at the highest levels of sport.

A former standout running back at University of Iowa, Mark became one of the most productive backs in program history. After college, he spent time with the Cincinnati Bengals before transitioning into strength and conditioning after a short career in medical sales

Mark then returned to Io...

Matt Thome is the Director of the Nebraska Athletic Performance Laboratory (NAPL) at University of Nebraska Athletic Department, where he leads applied sport science initiatives focused on technology integration, athlete monitoring, training strategies, and return-to-play processes to optimize performance and athlete health.

Before Nebraska, Thome worked as a Sport Scientist at ALTIS supporting Olympic-level sprinters through monitoring, research, and strength training programming. He previously served as Head Strength & Conditioning Coach and Lecturer at Michigan Technological University and began his career at University of Richmond.

Thome earned degrees from Grand Valley State University and Indiana University...

Hewitt Tomlin and James Peters are the co-founders of TeamBuildr, a leading training platform used by strength and conditioning coaches from high school athletics to the NFL. Former teammates and roommates at Johns Hopkins University, they created TeamBuildr after seeing how outdated spreadsheets and manual systems slowed coaches down.

Hewitt leads the business side of the company, overseeing growth and customer experience, while James drives the technical vision and product development. Together, they built TeamBuildr into a trusted, bootstrapped company serving coaches around the world.

In this episode, we discuss entrepreneurship, building software that solves...

Yosef's video and audio went out at 38:00 mark.

We talk all about plyos this week - will recap the missed part when we do 286-300.

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Hawkin Dynamics

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Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

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This week’s episode builds directly off Wednesday's conversation with former NFL first-round draft pick Adam Archuleta, where we discussed intent-based training, speed development, and the training methods that helped shape his rise to becoming one of the most explosive athletes in football.

That conversation sparked an interesting follow-up discussion around long-term speed development, efficiency of training, and what actually separates good combine preparation from truly elite results. While Adam discussed the years of work that helped improve his speed profile, this episode shifts toward the modern world of combine preparation and the coaches who have consistently pr...

Adam Archuleta is a former first-round NFL draft pick whose career has spanned elite football, broadcasting, and performance leadership. A standout at Arizona State University, he earned Pac-10 Defensive Player of the Year honors before being selected 20th overall in the 2001 NFL Draft.

Archuleta played seven seasons in the NFL with the St. Louis Rams, Washington Redskins, and Chicago Bears, building a reputation as one of the league’s most physical and productive safeties. After football, he transitioned into broadcasting with major networks including CBS Sports and ESPN.

On this episode, we discuss his NFL jo...

Yosef and I start the episode talking about a recent social media call out by Antonio Squillante about Joe Kenn. We then re-dive into last week's talk about dynamic correspondence. After that we discuss how Yuri and other great coaches admired Doc Yessis. We end the conversation today with conversations on what plyometrics really mean, as well as other topics. Enjoy, not a dull moment here.

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Cameron Smith is a former standout linebacker whose career has taken him from major college football to the NFL and now into sports technology. A four-year starter and two-time captain at USC Trojans, he earned multiple All-Pac-12 honors and became one of the program’s top defensive leaders.

He was selected by Minnesota Vikings in the 2019 NFL Draft, where he competed at the professional level before overcoming a serious heart condition that reshaped his path and perspective.

Today, Smith works with PlayerData, helping teams use data to improve training, recovery, speed, and athlete readiness. On th...

In this episode Justin talks with Mike Jolly on the importance of neck training. From reducing the risk of concussion to CTE - neck strength is vital for ALL athletes. Find out why in this episode.

Research Mike Mentions: https://www.iron-neck.com/pages/neck-strength-research

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The big topic from the book this week was Dynamic Correspondence which is right up Yosef's alley due to his experience with Dr. Yessis and Bondarchuk. We dive into how some companies and coaches think they are using Dynamic Correspondence but they miss the mark - learn how to avoid doing what they do.

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Ash Samaniego is the Director of Women’s Basketball Athletic Performance at UCLA Athletics, where he oversees strength and conditioning for one of the top programs in college basketball. Known for his high-energy coaching style and athlete-first approach, he plays a key role in preparing UCLA athletes for the demands of elite competition.

Prior to UCLA, Samaniego served as Director of Athletic Performance at CSUN Athletics, working with multiple sports including basketball, baseball, tennis, beach volleyball, and golf. He also has private sector coaching experience, working with a wide range of athletes and general population clients. A ve...

Jim Malone joins the show to discuss his path from college football to Major League Baseball and now working with USA Weightlifting. We talk about talent identification, athlete development, coaching buy-in, and how former athletes can find new purpose through Olympic weightlifting

Learn about USAW Talent ID:

https://www.usaweightlifting.org/usaw-recruiting

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Nick and Ben Niemann represent one of football’s most respected development stories; a pair of Iowa-bred linebackers who turned discipline, toughness, and football IQ into NFL careers.

Both brothers starred at the University of Iowa, developing within one of college football’s most fundamentally sound defensive systems.

Ben entered the NFL as an undrafted free agent in 2018 and earned his way onto a roster through special teams excellence, reliability, and preparation. He became a key contributor and was part of a Super Bowl-winning team early in his career, a testament to his perseverance and foot...

In this week's episode Yosef and I dive into pages 211-225 of Supertraining and we talk about: recapping Dave Tate Table Talk podcast, electric stimulation for recovery/strength, drop jump height progression, and isometrics.

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Christos Iakovou is one of the most influential figures in the history of Olympic weightlifting. A former Olympian himself, competing in the 1968, 1972, and 1976 Summer Games, he later became the chief trainer of the Greek National Weightlifting Team and architect of what became known as the “Greek Dream Team.”

Under his leadership, Greece rose to international dominance, earning 13 Olympic medals and more than 60 World and European Championship medals across the 1992, 1996, 2000, and 2004 Olympic cycles.

Iakovou is known for building a culture of discipline, unity, and competitive excellence that shaped an entire generation of athletes and coaches. His meth...

In these 15 pages of Supertraining Yosef and I talk about special strength training, training age, the thought process of elite strength coaches, whole body vibration training, and more.

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Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software,

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In this episode hear from Coach Heidi Campo about what astronauts go through with respect to their physical preparation before, during, and after spaceflight. Heidi has a background in Spaceflight dating back to late 2023/early 2024.

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Trent Luecke is the Customer Success Manager for TeamBuildr OS at TeamBuildr, where he helps gym owners save time, streamline operations, and deliver a better experience for their athletes and members.

Before joining TeamBuildr, Trent spent six years owning and operating a personal training facility in Baton Rouge, Louisiana. During that time, he coached over 400 clients, built long-term client relationships, and learned firsthand the realities of running a sports performance business, from programming and coaching to operations, retention, and growth.

With nearly a decade in the fitness industry, Trent brings a unique blend of coaching...