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Voodoo Power

Steven

Coach and athlete interviews. From local to international guests the show hosts many people who are revolutionizing the way we compete. It’s a platform to allow student and professional athletes along with the coaches to get their ideas out to a larger audience. The world of sports and how it’s viewed is always changing to listen as it happens helps the audience become a part of history in the making. The guest list is growing all the time as more people come on the show to help broadcast their thoughts

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Avg 1 hr 15 min
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S10 · E9
Friday · 1 hr 5 min
Mike Erb | Building Track & Field Programs, Athlete Development & The Art of Coaching
Send us Fan Mail What does it take to build a successful track and field program, develop athletes, and create lasting relationships that go beyond the competition? On this episode of the Voodoo Power Podcast, Steven Thompson sits down with Coach Mike Erb to discuss his unconventional journey into coaching, from environmental science and municipal government to collegiate track and field. Coach Erb shares his experience rebuilding a struggling program at the University of Redlands, developing athletes from different sporting backgrounds, and creating a culture built on genuine relationships, high standards, and a commitment to continuous learning. The conversation dives into the fundamentals of track and field development, the importance of strength and force production, and why coaches should focus on building sound movement patterns before advancing to more complex technical work. We also explore the unique challenges of coaching multi-event athletes, balancing general strength and conditioning with event-specific training, and the importance of reading social cues and building professional relationships throughout a coaching career. In this episode: * Mike Erb’s unconventional path into collegiate coaching * Rebuilding a track and field program at the University of Redlands * Recruiting athletes from other sports and identifying untapped potential * Building a culture through relationships, accountability, and high standards * The importance of fundamental movement patterns in track and field * Strength, force production, and the development of collegiate athletes * Training multi-event athletes and balancing general preparation with technical work * Managing training loads, recovery, and injury prevention * Lifelong learning and the evolution of coaching resources * Networking, mentorship, and creating opportunities in the coaching profession Whether you’re a track and field coach, strength and conditioning professional, or someone passionate about athlete development, this conversation offers valuable insight into the process of building better athletes and better programs. 🎙️ Voodoo Power Podcast Hosted by Steven Thompson Subscribe for more conversations with coaches and athletes who are committed to developing the person behind the performance. #VoodooPower #MikeErb #TrackAndField #StrengthAndConditioning #AthleteDevelopment https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E8
October 23 · 1 hr 17 min
Building Unbreakable Athletes: Mindset, Discipline & Performance | Jim Beebe
Send us Fan Mail What does it take to build an athlete who can perform under pressure, overcome adversity, and reach their full potential? On this episode of Voodoo Power, Steven Thompson sits down with Jim Beebe, founder of Unbreakable Athletics, to discuss athlete development, strength and conditioning, mental toughness, and the principles that help athletes succeed both in sports and in life. Jim’s journey from managing $1.2 billion in financial assets to building a successful training facility is a story of discipline, persistence, and a commitment to helping others become better. With experience coaching athletes across multiple sports, Jim shares practical lessons on developing the complete athlete—not just a stronger or faster one. In this conversation, we cover: * The Athlete Builder philosophy: developing the complete athlete * Why mindset, nutrition, recovery, knowledge, and teamwork matter * Six core values: integrity, discipline, Kaizen, teamwork, enjoyment, and Sisu * How to identify weaknesses and turn them into opportunities for growth * Using pressure and competition to accelerate athletic development * Building mental toughness and overcoming the fear of injury or failure * Helping injured athletes continue progressing beyond physical rehabilitation * Developing trust, accountability, and stronger coach-athlete relationships * Lessons from Jim’s visit to the Ohio State wrestling program * How Jim built Unbreakable Athletics through challenges and adversity * The Athlete Builder scorecard and evaluating an athlete’s strengths and weaknesses * Developing athletes who are prepared for college sports and life beyond competition Jim also shares lessons from his son Jack’s journey from walk-on athlete to scholarship recipient and team captain, along with his perspective on longevity, leadership, and continuous improvement. One of the biggest takeaways: great coaching is about more than programming. It’s about understanding the person, identifying what holds them back, and helping them become capable of doing things they once believed were impossible. Whether you’re a high school strength coach, athletic performance coach, personal trainer, athlete, or parent, this episode offers practical ideas for building stronger, more confident, and more resilient athletes. Subscribe to Voodoo Power for conversations with strength coaches, athletes, and leaders who are working to improve athletic performance and change lives through training. Keep showing up. Keep improving. Build something unbreakable. #VoodooPower #StrengthAndConditioning #AthleteDevelopment https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E7
October 16 · 1 hr 43 min
George Adams | High School vs. College Strength & Conditioning, & Speed Development
Send us Fan Mail In this episode of the Voodoo Power Podcast, Steven Thompson sits down with George Adams, Head Strength and Conditioning Coach at Madison-Ridgeland Academy, to discuss the differences between high school and college strength and conditioning, developing young athletes, and building programs that translate to performance on the field. George shares his journey from college athletics to high school coaching and explains why the high school setting offers unique opportunities to build relationships, develop athletes over multiple years, and establish a lasting training culture. Topics covered include: • High School vs. College Strength & Conditioning: The differences in coaching environments, athlete motivation, and long-term development. • Speed Development: Improving acceleration, top speed, sprint mechanics, and the importance of individualized coaching. • Velocity-Based Training (VBT): Using performance data to guide training decisions and evaluate what best prepares athletes for speed and power. • Injury Management: Practical approaches to shin splints, ankle injuries, cramping, and athlete recovery. • In-Season Training: Balancing strength, speed, fatigue, and sport demands throughout the competitive season. • Technology and Recruiting: GPS tracking, timing gates, 40-yard dash preparation, and collecting reliable performance data. • Building Relationships and Buy-In: Communicating with sport coaches, earning athlete trust, and creating a successful strength and conditioning program. This conversation is about more than sets and reps. It’s about understanding the athlete, adapting the training process, and building a program that serves athletes at every stage of development. At Voodoo Power, we’re committed to sharing ideas and conversations that help coaches become better and give athletes more opportunities to succeed. Subscribe to Voodoo Power for more conversations with strength coaches, athletes, and performance professionals who are making a difference. #VoodooPower #StrengthAndConditioning #SpeedDevelopment #HighSchoolSports #AthleteDevelopment https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E6
October 9 · 1 hr 3 min
Travis Webb on Strength, Speed, Culture & Developing High School Athletes
Send us Fan Mail In this episode of Voodoo Power, Steven sits down with high school strength and conditioning coach Travis Webb to talk about his journey into coaching, building culture, developing athletes, and constantly evolving as a coach. Travis shares how an unexpected turn in his college career eventually led him into strength and conditioning, including his internship experience at UMass and his decision to focus on high school athletes. He explains why he believes coaching is about much more than writing a program—it’s about being present, understanding athletes, asking “why,” and creating an environment where athletes want to work. The conversation dives deep into Travis’s approach at Perkins High School, including his tiered training system, Block 0–3 progression, in-season versus off-season programming, speed development, and the balance between strength and speed for high school athletes. Steven and Travis also spend a lot of time discussing the transition from trap bar deadlifts to sumo deadlifts for speed development. Travis explains why he made the change, what he has seen from his athletes, and how the change has affected intent, technique, strength, vertical jump performance, and speed testing. Other topics include: • Building athlete buy-in and team culture • Coaching middle school athletes • Accountability and discipline in today’s athletes • Developing strength before chasing speed • Tiered training systems • Block 0–3 athlete development • Speed development and 20-yard fly testing • Sumo deadlifts vs. trap bar deadlifts • Box squats and athletic performance • Mobility, recovery, and in-season training • The importance of internships in strength & conditioning • The realities of compensation and career advancement • Learning from other coaches and continually adapting This is a conversation about coaching beyond the program—developing people, building relationships, and finding better ways to prepare athletes for competition and life. If you enjoy conversations about high school strength and conditioning, athletic performance, strength development, speed training, and coaching, subscribe to Voodoo Power and follow along as we continue talking with coaches who are helping athletes get better. #VoodooPower #StrengthAndConditioning #HighSchoolStrength #AthleteDevelopment https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E5
October 2 · 1 hr 3 min
From Powerlifting to Olympic Lifting: Mark Garrett’s Hybrid Approach to Athlete Development
Send us Fan Mail In this episode of the Voodoo Power Podcast, Steven sits down with Mark Garrett, Head Strength & Conditioning Coach at Crown Point High School in Indiana, for a deep conversation on Olympic lifting, athlete development, and building a long-term training system. Mark shares his journey from a powerlifting-focused approach in the 1990s to incorporating Olympic lifting after learning from coaches including Frank Exton, Mike Bergener, and Jim Schmitz. He explains how seeing the impact of Olympic lifting on athletic performance changed the way he approached strength and conditioning. The conversation goes deep into Mark’s “Prepare to Train” system and his progression from middle school athletes through high school. He explains how he develops balance, coordination, movement quality, speed, and technique before progressing athletes into Olympic lifts. Mark also breaks down his hybrid training philosophy, combining elements of Russian, Polish, and Bulgarian weightlifting systems. He discusses the use of lower-intensity volume work, high-intensity singles, managing fatigue, and why the training demands of elite weightlifters don’t always translate directly to high school athletes. Other topics include: • Teaching Olympic lifting without over-coaching • “Trace, don’t scrape” when teaching pulls • Proper body position and bar path • Reverse-chain learning • Front squats vs. back squats for athletes • Developing foot positioning and landing mechanics • The 2-inch, 4-inch, 6-inch drop drill • Deadlift progressions for young athletes • Hyperextensions, good mornings and Romanian deadlifts • Training intensity and managing the nervous system • Combining weightlifting with football and other sports • Developing athletes over multiple years • The Hoosier Barbell Club • Strength expression within the same time windows as athletic movements This is a conversation about much more than Olympic lifting. It’s about how coaches build systems, teach movement, manage training stress, and develop athletes over the long term. #VoodooPower #StrengthAndConditioning #OlympicLifting #Weightlifting #HighSchoolStrength #AthleteDevelopment #Powerlifting #SportsPerformance https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E4
September 25 · 1 hr 3 min
Sprint Faster: Strength Training, Sleds & Mechanics with Brayden Durfee
Send us Fan Mail In this episode of Voodoo Power, Steven Thompson sits down with Brayden Durfee, a former Division I sprinter at Boise State University and Mountain West champion as a member of Boise State’s 2019 distance medley relay team. Brayden is now the Sprint Coach at Northwest Nazarene University. Brayden shares the story of his development as a sprinter, including the challenges he faced transitioning from high school to college and the training changes that helped him reach the championship level. He explains how strength training became an important part of his development and how he incorporated conjugate-style methods into his sprint program. The conversation dives deep into Brayden’s approach to training sprinters, including box squats, accommodating resistance, band squats, sumo pulls, dynamic-effort work, max-effort work, sleds, and plyometrics. He explains how he used approximately 55% of his 1RM with 15–20% band tension and adjusted training across four-week phases based on running volume, recovery, and competition schedules. Steven and Brayden also get into the technical side of sprint coaching, including: • Training strategies for the 100m and 200m • Why 200m training can help develop patience in the 100m • Acceleration and top-speed mechanics • Sled training for acceleration and recovery • Developing posture and hip engagement • Backside mechanics and stride development • Teaching athletes to “grab the track” • Using resistance bands to create better movement awareness • Training 400m runners to maintain mechanics under fatigue • Using assault bikes and broken reps with developing athletes • Postural drills for maintaining structure late in races • Adjusting lifting around competition schedules • Using video analysis to identify mechanical breakdowns • Integrating strength training with sprint and plyometric work One of the most interesting parts of the conversation is the practical coaching discussion around getting athletes to actually feel the positions coaches are trying to teach. Steven introduces the band-under-the-armpits drill as a way to slow the shoulders down, allow the hips to come underneath the athlete, and create better awareness of hip engagement. Brayden also explains how he uses hands-on drills, bands, sleds, and exaggerated movements to help athletes understand acceleration positions and improve their sprint mechanics. This episode is packed with practical ideas for high school and college sprint coaches, strength and conditioning coaches, track athletes, and anyone interested in combining speed development with intelligent strength training. Whether you’re coaching the 100m, 200m, or 400m, there are plenty of practical takeaways from Brayden’s experience as a Mountain West champion sprinter and his current work coaching athletes at Northwest Nazarene University. Subscribe to Voodoo Power for more conversations with strength coaches, athletes, and coaches working to improve athletic performance. #VoodooPower #BraydenDurfee #NorthwestNazarene #BoiseState #SprintTraining #TrackAndField #StrengthAndConditioning #SpeedTraining #ConjugateTraining #SprintMechanics #100m #200m #400m #AthleticPerformance https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
September 21 · 1 hr 11 min
Jeremy Hartman & Peyton Hornsby: Building an Elite Wrestler Through Strength & Conditioning
Send us Fan Mail This conversation is about more than lifting weights. It’s about identifying weaknesses, building physical qualities that transfer to the mat, developing trust between coach and athlete, and preparing young wrestlers for the demands of college competition. Subscribe to Voodoo Power for more conversations with strength coaches, athletes, and coaches working to develop better athletes. #VoodooPower #JeremyHartman #PeytonHornsby #Wrestling #WrestlingStrength #StrengthAndConditioning #HighSchoolWrestling #CollegeWrestling #WrestlingTraining #Powerlifting #AthleticDevelopment https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E3
September 18 · 1 hr 13 min
Chris Greene: Conjugate Training, Football Speed, Hip Strength & Building Better Athletes
Send us Fan Mail In this episode of Voodoo Power, Steven Thompson sits down with Chris Greene for a deep conversation about strength and conditioning, football performance, conjugate training, speed development, powerlifting, athletic development, and building better athletes. Chris Greene shares his journey into the conjugate training system, including the influence of Westside Barbell and how he adapted conjugate principles for different sports and athletes. The conversation explores how strength coaches can take proven training concepts and apply them to the realities of high school and college athletics. A major focus is football strength and conditioning, particularly developing offensive and defensive linemen. Chris and Steven discuss acceleration, first-step quickness, football stances, footwork, repetition, deep practice, sled pushes and drags, dynamic effort training, rate of force development, and the importance of teaching athletes to move efficiently. They also examine the challenges of developing younger athletes who may arrive at the high school level without strong movement foundations. Chris explains his vision for a long-term athletic development model that begins in middle school and develops athletes through high school, with an emphasis on teaching positions, acceleration, hip strength, and fundamental movement skills. The conversation also covers Chris’s experience developing a high school powerlifting program and creating opportunities for athletes who may not have traditionally participated in strength sports. They discuss athlete autonomy, deadlift and clean variations, proper technique, strength development, and the growing connection between high school powerlifting and college opportunities. One of the most interesting sections focuses on the relationship between the adductor magnus, hip strength, sprinting, and hamstring injuries. Chris explains his research and how it has influenced his programming, including Copenhagen exercises, hip isometrics, step-ups, sled work, and other methods for developing stronger hips and adductors. Steven and Chris also discuss velocity-based training, sprint timing systems, acceleration testing, step-up exercises and sprint mechanics, multi-sport athletes, and how coaches can use technology and data without losing sight of fundamental coaching. Topics covered include: • Strength and conditioning for high school athletes • Football strength training • Conjugate training • Westside Barbell • Speed and acceleration development • Offensive line training • Sprint mechanics • 5–10 meter acceleration • Rate of force development • Sled pushes and sled drags • Dynamic effort training • Long-term athletic development • Middle school athletic development • High school powerlifting • Athlete autonomy • Adductor magnus training • Hip strength • Hamstring injury prevention • Copenhagen planks and Copenhagen squats • Step-ups and sprint mechanics • Velocity-based training (VBT) • Sprint timing systems • Multi-sport athletes • Football player development • Strength coach education This is a conversation for strength coaches, football coaches, athletic trainers, athletes, and anyone interested in developing stronger, faster, more complete athletes. Subscribe to Voodoo Power for more conversations with strength coaches, athletes, and coaches from across the strength and performance world. #VoodooPower #ChrisGreene #StrengthAndConditioning #FootballStrengthTraining #ConjugateTraining #SpeedTraining #AthleticDevelopment #Powerlifting #Acceleration #HipStrength #HamstringInjuryPrevention #VelocityBasedTraining https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E2
September 11 · 1 hr 34 min
Dean Matsche on Coaching, Track & Field, Strength & Athlete Development
Send us Fan Mail What does it really mean to be a successful coach? In this episode of Voodoo Power, Steven Thompson sits down with Dean Matsche to talk about coaching, athlete development, track and field, strength training, competition, and the lessons that come from years of working with athletes. Dean shares his experience and perspective on developing athletes in shot put, discus, track and field, and strength and conditioning, while discussing the importance of building relationships, creating accountability, setting goals, and helping athletes become better both in and outside of sports. The conversation goes beyond sets, reps, numbers, and competition. We discuss coaching philosophy, athlete motivation, work ethic, consistency, team culture, youth sports, goal setting, and the responsibility coaches have to positively influence young athletes. Dean also shares his thoughts on the changing culture of youth sports and why coaches need to continue finding ways to make hard work, discipline, competition, and personal growth valuable to today’s athletes. https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S10 · E1
September 4 · 1 hr 10 min
Steve Barrick | University of Indianapolis Strength & Conditioning
Send us Fan Mail What does it take to develop 350–400 collegiate athletes across 25 teams? In this episode of the Voodoo Power Podcast, Steven sits down with Steve Barrick, Associate Athletic Director for Sports Performance at the University of Indianapolis, to discuss strength and conditioning, athlete development, coaching philosophy, Olympic weightlifting, and velocity-based training. Steve Barrick has spent years developing athletes and building a strength and conditioning system that combines Olympic weightlifting, traditional strength training, power development, and velocity-based training (VBT). Steve shares his journey into coaching, including the moment he realized that pursuing a career simply for money wasn’t enough. He explains why passion for coaching, building relationships with athletes, and continually learning from other coaches have been central to his career. The conversation dives deep into how he manages a large collegiate strength and conditioning program while still addressing the individual needs of athletes. Topics covered in this episode include: • Strength and conditioning at the University of Indianapolis • Steve Barrick’s coaching philosophy and career journey • Training 350–400 athletes across approximately 25 teams • Velocity-Based Training (VBT) • Using VBT for squats, bench press, and clean pulls • Olympic weightlifting for athletic development • Teaching the clean and developing proper technique • High-bar Olympic back squats and front squats • Clean pulls and clean deadlifts • RDLs, reverse hypers, Nordics, and single-leg training • Eccentric, isometric, and concentric training • Periodization and adapting training to individual athletes • Bar speed and power development • Strength versus speed and explosiveness • Developing a coach’s eye while using technology and performance data • Building relationships with athletes • Creating a strong team culture and family atmosphere • Recruiting and retaining athletes at a private Division II university • The impact of the transfer portal on college athletics • Learning from other strength and conditioning coaches • Visiting other facilities and stealing good ideas • Adapting training systems to different athletes and sports Steve also discusses his evolution from powerlifting toward Olympic weightlifting and how that transition influenced the way he trains athletes today. One of the biggest themes of the conversation is adaptability. A successful strength and conditioning system isn’t about blindly copying another coach. It’s about understanding your athletes, identifying weaknesses, developing the qualities that matter for their sport, and continually improving the system. Steven and Steve also discuss a new idea for Voodoo Power: “On the Road with Voodoo Power.” The goal is to visit strength and conditioning facilities around the country—from garage gyms to universities—and highlight the coaches and athletes doing the work every day. If you’re interested in strength and conditioning, sports performance, Olympic lifting, velocity-based training, collegiate athletics, power development, or athlete development, this episode is for you. Subscribe to Voodoo Power for more conversations with strength coaches, athletes, and performance professionals from across the country. #VoodooPower #SteveBarrick #StrengthAndConditioning #UniversityOfIndianapolis #VelocityBasedTraining #VBT #OlympicWeightlifting #AthleteDevelopment #SportsPerformance #StrengthTraining #CollegeStrengthAndConditioning #D2Athletics #PowerDevelopment #StrengthCoach #OlympicLifting https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E24
August 28 · 1 hr 14 min
Fascia, Performance & Recovery with Morgan Rojas
Send us Fan Mail What if the place that hurts isn’t actually where the problem starts? In this episode of the Voodoo Power Podcast, Steven sits down with Morgan Rojas, licensed massage therapist and founder of FindAligned, for a deep conversation on fascia and its role in athletic performance, recovery, movement, and injury. Morgan breaks down her approach to assessing fascia from a structural perspective and explains the difference between innate fascia and developed fascia. The conversation goes well beyond massage, covering how coaches and athletes can better understand the root causes behind movement limitations and recurring injuries. We discuss: • Fascia and athletic performance • Innate vs. developed fascia • Why treating the painful area may not solve the problem • IT band tightness and identifying the true source • Neural recruitment vs. traditional stretching • Preparing the nervous system for heavy lifting • Fascial restrictions and stress responses • Personality traits and athletic performance • Hypermobile athletes and muscle activation • Hamstring injuries and pelvic positioning • Cramping and discovering new muscle recruitment • Tempering and when it may be appropriate • Visual, palpation, symptom and movement assessments • Morgan’s five-pillar physiology framework • The difference between a fascial build and a muscle build This is a conversation for strength coaches, athletic trainers, therapists, and athletes who want to look beyond symptoms and better understand how the body actually responds to training and stress. 🎙️ Voodoo Power Podcast — Morgan Rojas | Fascia, Movement & Athletic Performance #VoodooPower #MorganRojas #Fascia #StrengthAndConditioning #AthleticPerformance #SportsPerformance #Recovery #StrengthTraining #Mobility #InjuryPrevention #MassageTherapy #PerformanceTraining #AthleteDevelopment #FasciaTraining #StrengthCoach https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E23
August 21 · 1 hr 45 min
Plates and Pancakes: Building Better Athletes at Norfolk Academy with Paul Carrezola & Rachel Lifson
Send us Fan Mail In this episode of Plates and Pancakes, Steven sits down with Paul Carrezola and Rachel Lifson, Director and Associate Director of Athletic Performance at Norfolk Academy, where they oversee the development of more than 500 student-athletes. The conversation dives deep into their approach to athletic performance, including summer training, sprint mechanics, relative strength, front squats, split squats, sumo deadlifts, Olympic lifting derivatives, RSI testing, and in-season training. Paul and Rachel explain how they teach athletes to improve posture, hip drive, and sprint mechanics using drills, band resistance, and simple coaching cues. They also discuss why they prioritize technique and relative strength over simply chasing heavier numbers, particularly with developing athletes. Other topics include: • Building a three-day total-body summer program • Teaching sprint mechanics and hip projection • The “Pac-Man” cue for sprint posture • Front squats vs. back squats • Split squats and relative strength • Sumo deadlifts for athletic development • Olympic lifting derivatives • RSI and ground-contact testing • Identifying high-potential athletes • Training rowers and developing coordination • Poliquin-style tri-sets • Pin squats and in-season training • Game-day and “minus-one” lifts • Teaching complex movements to young athletes • Social media, coaching, and evaluating training information online A great conversation about building strong, fast, technically sound athletes while keeping training practical and transferable to the demands of sport. #PlatesAndPancakes #StrengthAndConditioning #AthleticPerformance #HighSchoolStrength #SportsPerformance #SprintTraining #StrengthTraining #SumoDeadlift #FrontSquat #AthleteDevelopment #NorfolkAcademy #SpeedTraining #SportsPerformanceCoach https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E22
August 14 · 1 hr 17 min
Building a Championship High School Strength Program | Riley Edgerton
Send us Fan Mail In this episode of Plates and Pancakes, Steven sits down with Riley Edgerton, Head Strength & Conditioning Coach at Munster High School, for an in-depth conversation about building a successful high school strength and conditioning program from the ground up. Riley explains how he developed a comprehensive strength and conditioning manual, established a point-based grading system for athletes, and built a program that now serves hundreds of students. He shares his philosophy of “do it right, do it fast, then do it heavy” and explains how he uses that principle to teach movement, develop athleticism, and establish high standards in the weight room. The conversation also dives into Riley’s approach to youth athletic development, including summer camps and the Futures Program for middle school athletes. Riley discusses teaching fundamental movement patterns before progressing to more complex exercises, including his unique “sandwich method” for teaching the power clean. Steven and Riley also explore velocity-based training (VBT), auto-regulation, APRE, sprint mechanics, resisted sprinting, and the importance of using technology as a coaching tool rather than a replacement for the coach’s eye. Beyond programming, Riley shares how he is building the Mustang Mentality at Munster High School—developing leadership, accountability, work ethic, and a culture that extends beyond the weight room. They discuss athlete-driven leadership, incentives, competition, and how external rewards can eventually develop into internal motivation. This episode is a deep look at what it takes to build a sustainable high school strength and conditioning system—from program design and exercise selection to coaching, youth development, leadership, culture, and long-term athletic development. Topics Covered: * Building a high school strength & conditioning program from scratch * Creating a strength & conditioning manual * Point-based athlete grading systems * Youth athletic development * Futures Programs and summer camps * “Do it right, do it fast, then do it heavy” * Teaching the power clean * Riley’s “sandwich method” * Velocity-Based Training (VBT) * APRE and auto-regulation * Sprint mechanics and resisted sprinting * Athlete-driven leadership * Building a championship weight-room culture * External vs. internal motivation * Mustang Mentality * Testing and performance metrics * Long-term athletic development * Coaching hundreds of athletes effectively https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E21
August 7 · 1 hr 38 min
Sprint Faster: Jon Hersel’s High School Speed Training & Strength Conditioning System
Send us Fan Mail How do you build faster, stronger, and more resilient high school athletes? In this episode of Plates and Pancakes, Steven Thompson sits down with Jon Hersel, strength and conditioning coach and current NHSSCA Region 1 Southeast Strength Coach of the Year, to discuss the systems behind developing elite football players and multi-sport athletes. Jon shares his proven approach to dynamic warm-ups, sprint mechanics, acceleration development, and high school strength and conditioning programming. From menu-based warm-ups that improve athlete buy-in to heavy prowler sled progressions that teach proper body position, this episode is packed with practical coaching strategies that can be implemented immediately. Topics covered include: Dynamic warm-up design for football and multi-sport athletes Sprint mechanics, acceleration, and top-speed development Backward A-Skips, wall drills, and sprint isometrics Heavy sled training and prowler progressions for linemen and skill athletes Medicine ball throws for sprint preparation Building explosive athletes through proper body positioning Coaching high school football players year-round Speed testing and using timing systems for player evaluation Reducing injuries while improving athletic performance Training volleyball, softball, and other multi-sport athletes Integrating game-speed drills into football practice Developing athlete leadership and accountability Coaching within limited facilities and resources Whether you’re a strength coach, football coach, sports performance coach, personal trainer, PE teacher, or parent of a young athlete, this conversation provides actionable insights into creating faster, healthier, and more explosive athletes. If you enjoy conversations with some of the top minds in strength & conditioning, sports science, athletic performance, and coaching, be sure to subscribe, leave a like, and share this episode with another coach. Connect with Voodoo Power: ▶ Subscribe for weekly strength and conditioning conversations ▶ Follow for more coaching education, athlete development, and performance training content. #StrengthAndConditioning #SprintTraining #FootballTraining #SportsPerformance #Acceleration #SpeedTraining #HighSchoolFootball #AthleteDevelopment #StrengthCoach #ProwlerSled #SprintMechanics #SportsScience #FootballSpeed #PerformanceTraining #NHSSCA #Coaching #PlatesAndPancakes #VoodooPower #StevenThompson #JonHersel https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E20
July 31 · 1 hr 28 min
Ryder Weischedel on Sports Psychology, Strength & Conditioning, Mental Toughness, and Building Championship Athletes | Plates & Pancakes Podcast
Send us Fan Mail Ryder Weischedel on Sports Psychology, Strength & Conditioning, Mental Toughness, and Building Championship Athletes | Plates & Pancakes Podcast What separates great athletes from everyone else? Is it strength, speed, talent… or something deeper? In this episode of the Plates & Pancakes Podcast, Steven Thompson sits down with Ryder Weischedel, Senior Director of Strength & Conditioning and Campus Wellness at the University of Jamestown and a 2026 Master Strength and Conditioning Coach (MSCC), to discuss the role of sports psychology, mental performance, strength training, and culture in developing successful athletes. Ryder shares his incredible coaching journey from growing up in a South Dakota rodeo family to coaching at Baylor, the University of Tulsa, Buena Vista University, and ultimately helping lead one of the nation’s most respected Division II strength and conditioning programs. Topics covered include: • Sports psychology and mental performance training • Building mentally tough athletes • Strength and conditioning philosophy • College strength coach career path • Athlete motivation and accountability • Nutrition strategies for athletic performance • Weight management for football linemen • GPS athlete monitoring technology • Vertical jump development • Strength coach leadership and culture • Training over 650 collegiate athletes • Division II athletics vs. NAIA athletics • Developing resilient athletes through controlled adversity • Coaching philosophy and athlete relationships • Lessons learned from rodeo and how they translate to athletics Ryder also breaks down his coaching philosophy: “Wings Crispy. Coffee Black. Chili Hot. Grits Guaranteed.” A mindset built around attention to detail, relentless effort, energy, accountability, and grit that has helped shape hundreds of collegiate athletes. Whether you’re a strength coach, athletic performance coach, football coach, sports psychologist, personal trainer, athlete, or sports science student, this episode is packed with practical coaching strategies you can immediately apply to your own program. If you enjoy conversations about strength & conditioning, sports performance, athlete development, leadership, coaching culture, sports psychology, football training, nutrition, and mental toughness, make sure to like, subscribe, and share the episode. #StrengthAndConditioning #SportsPsychology #MentalPerformance #AthleteDevelopment #StrengthCoach #CollegeFootball #FootballTraining #SportsPerformance #Leadership #SportsScience #Nutrition #MentalToughness #PerformanceTraining #PlatesAndPancakesPodcast #StevenThompson #RyderWeischedel https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E19
July 24 · 1 hr 1 min
Conjugate Training for Championship Softball | Michelle Diltz on Strength, Speed & Developing Elite Female Athletes
Send us Fan Mail What does it take to prepare one of the nation’s top softball programs to compete for a national championship? In this episode of Plates and Pancakes, Steven Thompson sits down with Michelle Diltz, Strength & Conditioning Coach at the University of Alabama, to discuss how she develops powerful, explosive female athletes using a conjugate-based training system. Michelle oversees Alabama Softball, Women’s Golf, and Cheer & Dance, sharing how she balances the unique demands of multiple sports while building athletes who are stronger, faster, more resilient, and ready to perform. The conversation explores the Conjugate Method, max effort, dynamic effort, and repeated effort training, why back squats remain a cornerstone for softball performance, monitoring pitcher readiness with jump testing and grip strength, and how isometric and eccentric training improve force absorption while reducing injury risk. Michelle also explains how she individualizes programming for injured athletes, collaborates with athletic trainers and dietitians, and manages training across multiple Division I programs. Whether you’re a strength coach, softball coach, athlete, or sports performance professional, this episode delivers practical insights you can apply immediately to your own athletes. In This Episode: Conjugate Method for collegiate athletics Strength training for softball Speed and power development Female athlete performance Back squat programming Max effort & dynamic effort training Countermovement jump testing Grip strength monitoring Pitcher workload management Sprint mechanics Isometric & eccentric training Injury prevention Olympic lifting for cheer & dance NCAA strength & conditioning University of Alabama Softball Coaching leadership and athlete development If you enjoyed this episode, subscribe to Plates and Pancakes, leave a 5-star review, and share it with another coach, athlete, or parent looking to improve athletic performance. Keywords: Strength and Conditioning, Softball Strength Training, Conjugate Method, Sports Performance, Female Athlete Training, Alabama Softball, NCAA Softball, Explosive Power, Speed Training, Athlete Development, College Strength Coach, Pitching Performance, Olympic Lifting, Injury Prevention, Sports Science, Plates and Pancakes Podcast. https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E18
July 17 · 1 hr 5 min
Jeremy Fischer on Building Explosive Athletes: Biomechanics, Sprint Speed & Jump Training
Send us Fan Mail What separates elite jumpers from everyone else? According to legendary performance coach Jeremy Fisher, it isn’t just strength—it’s mastering movement. In this episode of Plates and Pancakes, Steven sits down with one of the most respected coaches in track and field to discuss the biomechanics behind explosive performance. Jeremy breaks down why sprint mechanics, posture, hip position, and technical precision are the true foundations of speed and jumping ability, and how the weight room should enhance those qualities rather than replace them. The conversation dives into developing high school and collegiate athletes, the importance of teaching movement before loading strength, and why America continues to produce talented jumpers who struggle to transition into international medal contenders. Whether you’re a strength coach, track and field coach, sports performance coach, athlete, or parent, this episode is packed with practical coaching insights that can immediately improve athletic development. In this episode: * Sprint mechanics for explosive athletes * Long jump, high jump, and triple jump technique * Why biomechanics matter more than chasing bigger lifts * Developing speed through proper posture and hip position * Eccentric, isometric, and concentric training methods * Dynamic core stability for athletic performance * K-Box, VertiMax, and specialized performance training tools * Motor learning and skill acquisition * Building explosive power that transfers to sport * The future of American track and field development If you’re serious about speed training, vertical jump development, explosive power, athletic performance, biomechanics, strength and conditioning, sprint coaching, and track and field, this conversation is one you won’t want to miss. 👍 Like the video if you enjoyed the conversation. 💬 Leave a comment with your biggest takeaway. 🔔 Subscribe for more conversations with the top minds in strength & conditioning, sports science, and athletic performance. #JeremyFisher #TrackAndField #StrengthAndConditioning #SportsPerformance #SprintTraining #JumpTraining #HighJump #LongJump #TripleJump #Biomechanics #ExplosivePower #VerticalJump #SpeedTraining #AthleteDevelopment #PerformanceCoach #SportsScience #PlatesAndPancakesPodcast #StevenThompson https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E17
July 10 · 1 hr 11 min
Training Athletes for Speed, Power & Performance with Brandon Davis
Send us Fan Mail In this episode of Plates and Pancakes, I sit down with Coach Brandon Davis, Head Performance Coach and Assistant Athletic Director at Southwest Florida Christian Academy. Brandon brings a unique blend of sport science, coaching, and administration experience to the conversation as we dive into the methods and philosophies that are driving athletic development in his program. (Listen Notes) We discuss the role of Olympic lifts in high school strength programs, why Brandon has evolved his thinking on certain training methods, and how tools like altitude drops, loaded jumps, and resisted sprinting can improve explosiveness and vertical jump performance. We also cover the importance of rate of force development, eccentric strength, curvilinear running, and the practical realities of training athletes when time, equipment, and schedules are limited. (Amazon Music) Throughout the conversation, Brandon emphasizes adaptability over dogma, sharing how data, athlete response, and real-world coaching experience have shaped his programming decisions. Whether you’re a strength coach, sport coach, or athlete looking to improve performance, this episode is packed with practical takeaways you can apply immediately. Topics include: • Olympic lifts and athletic transfer • Altitude drops and landing mechanics • Vertical jump development • Rate of force development • Eccentric training strategies • Curvilinear running • Sport science in the high school setting • Training adaptation and program design • Technology in athlete development • Coaching lessons from the weight room Coach Davis brings a thoughtful, evidence-based approach while never losing sight of what matters most—getting athletes better. This is a conversation full of ideas that will challenge your thinking and help you become a more effective coach. https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E16
July 3 · 1 hr 28 min
Dan John on Anti-Rotation Training, Athletic Tension, and Building Better Athletes
Send us Fan Mail In this episode of Plates and Pancakes, Steven Thompson sits down with legendary strength coach, author, educator, and former Olympic-level discus thrower Dan John to discuss decades of experience in strength training, athletic performance, and coaching development. Dan John shares the story behind his discovery of anti-rotation training for rotational athletes and why movements like the one-arm bench press, suitcase deadlift, suitcase carry, and loaded carries became foundational tools for improving performance in throwing athletes. The conversation dives deep into the concepts of linkage vs leakage, creating proper athletic tension, and how athletes can learn to produce force without losing energy through inefficient movement. Dan explains how isometric training can help athletes build better positions, improve technique, and develop a stronger connection between the weight room and sport performance. Steven and Dan discuss: * Anti-rotation exercises for baseball, softball, discus, shot put, and rotational athletes * Strength training principles that transfer to athletic performance * Finding the correct tension level for speed, power, and explosiveness * Why simplicity often beats complexity in strength and conditioning * The importance of coaching fundamentals: sleep, nutrition, consistency, and measurable progress * How Dan approaches training, aging, walking, kettlebells, loaded carries, and staying competitive at 68 years old * Lessons from decades of coaching athletes and developing practical training systems Dan John has influenced generations of coaches through his books including Easy Strength, Intervention, and other works on strength and conditioning, and his philosophy continues to shape how coaches think about training athletes. Whether you are a strength coach, sports performance coach, athlete, football coach, baseball coach, thrower, or someone looking to improve your training, this episode is packed with practical lessons from one of the most respected voices in the industry. Subscribe to Plates and Pancakes for more conversations with the coaches, athletes, and educators shaping the future of strength and conditioning. #DanJohn #StrengthAndConditioning #SportsPerformance #AthleticTraining #StrengthTraining #Coaching #Discusthrow #ShotPut #AntiRotation #LoadedCarries #KettlebellTraining #VoodooPower #PlatesAndPancakes https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch
S9 · E15
June 26 · 1 hr 28 min
Box Squats, BMT, and Athlete Buy-In with Coach Cade Oller
Send us Fan Mail In this episode, Steven sits down with Coach Cade Oller, Head Strength and Conditioning Coach at Choctaw High School in Oklahoma City, to discuss the training philosophies and coaching principles that have helped build a successful athletic culture. The conversation dives deep into Coach Oller’s implementation of Brief Maximal Tension (BMT) training within a conjugate framework, including how his athletes utilize box squats, bench press variations, deadlifts, and APRE methods to drive consistent strength gains. Coach Oller shares practical insights on why box squats became a cornerstone of his program, how he addresses posterior chain weaknesses, and the adaptations required when coaching athletes of different sizes and abilities. Beyond sets and reps, Steven and Coach Oller explore the human side of coaching. They discuss building positive team culture through individual conversations rather than public criticism, helping athletes navigate setbacks and pressure, and creating an environment where accountability comes from both coaches and athlete leaders. Coach Oller also shares how reorganizing Choctaw’s weight room schedule into flexible before- and after-school sessions dramatically improved athlete participation and coach collaboration. Additional topics include: • BMT and APRE programming • Box squat coaching and technical development • Strength transfer to speed and athletic performance • Leadership development within teams • Managing multi-sport athlete schedules • Consistency as the foundation of long-term success • Hip projection and movement efficiency • The role of culture in strength and conditioning success Whether you’re a strength coach, sport coach, athlete, or parent, this episode offers valuable lessons on adapting training systems to fit your population, developing athlete buy-in, and creating a culture where performance and personal growth go hand in hand. Tune in for a conversation that blends practical programming, coaching wisdom, and real-world solutions from one of Oklahoma’s leading high school strength coaches. https://youtube.com/@platesandpancakes4593 https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y= https://voodoo4ranch.com/ To possibly be a guest or support the show email Voodoo4ranch@gmail.com https://www.paypal.com/paypalme/voodoo4ranch

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