Episodes
-
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 #PlatesAndPancakeshttps://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
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 Ollerâs 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 Choctawâs 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 youâre 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 Oklahomaâs 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
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Missing episodes?
-
Send us Fan Mail
In Part 2 of this conversation, Steven and Michael Fahey dive deeper into the principles that separate good athletes from elite performers. Building on the foundation established in Part 1, the discussion shifts toward advanced strength training methods, velocity-based training (VBT), force production, and the role specialty exercises play in long-term athletic development.
Michael explains why acceleration remains one of the greatest opportunities for athletic improvement and how strength development drives performance gains across nearly every sport. The conversation explores board presses, deep box squats, time-to-peak velocity training, and how athletes can use specific exercises to build confidence, overcome sticking points, and improve force application.
Steven and Michael also discuss the relationship between strength and coordination, why sprinting doesnât directly make athletes stronger, and how athletes must eventually learn to express newfound strength through technical mastery. They examine force plate data, contact times, eccentric strength, and the practical application of velocity-based training metrics for coaches working with athletes at every level.
The episode concludes with a discussion on coaching philosophy, social media debates within the strength and conditioning profession, and the importance of finding training methods that create lasting athletic advantages.
Topics Covered:
⢠Velocity-Based Training (VBT)
⢠Peak Velocity vs Average Velocity
⢠Time to Peak Velocity (TPV)
⢠Board Press Training
⢠Deep Box Squats
⢠Acceleration Development
⢠Force Production and Ground Contact Times
⢠Strength vs Coordination
⢠Special Strength Exercises
⢠Sprint Performance
⢠Eccentric Strength
⢠Force Plate Analysis
⢠Athletic Development
⢠Coaching Philosophy
⢠Performance Training Systems
⢠Long-Term Athlete Development
⢠Strength and Conditioning
⢠Sports Performance
If youâre interested in speed development, force production, velocity-based training, or building stronger and more explosive athletes, this episode delivers practical insights from one of the most thought-provoking minds in performance training.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
Can athletes get significantly faster without spending more time sprinting?
In Part 1 of this conversation, Steven sits down with Michael to explore the relationship between strength development, sprint performance, and athletic coordination. Michael breaks down how exercises such as sled drags, belted marches, deep box squats, and specialty movements can improve running mechanics by developing strength where athletes need it most.
The discussion dives into posture, hip position, shin splints, foot and ankle strength, and why relative strength plays a critical role in maintaining efficient movement patterns during competition. They also challenge traditional conditioning models, examining how strength-based approaches can replace excessive road work while improving performance and reducing wear and tear.
Steven and Michael further explore the transfer of strength to speed, the development of acceleration, and why many successful distance runners begin as speed-based athletes. Along the way, they discuss athlete development, wrestling preparation, and how exposing athletes to challenging training environments can improve resilience and decision-making under pressure.
Topics Covered:
⢠Strength training for sprint performance
⢠Belted marches, sled drags, and below-knee development
⢠Posture and hip position during running
⢠Reducing shin splints and overuse injuries
⢠Sprint-to-distance athlete transitions
⢠Wrestling preparation and conditioning
⢠Fight-or-flight states in athletic performance
⢠Building acceleration through strength development
⢠Deep box squats and force production
⢠Developing resilient, adaptable athletes
Whether youâre a sprint coach, strength coach, track athlete, or simply interested in performance development, this episode offers a fresh perspective on how strength drives speed.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In this episode, Steven sits down with veteran strength and conditioning coach Jay Floyd, currently of Taylor County High School, to discuss what it really takes to build a championship-level athletic program. Drawing from years of experience developing athletes and leading successful programs, Floyd shares why simplicity, consistency, and technical coaching remain the foundation of long-term success.
The conversation explores the often-overlooked factors that drive results in the weight room, including athlete buy-in, program culture, coaching presence, and mastering the fundamentals before chasing complexity. Floyd explains why technique matters more than programming, how he structures training for high school athletes, and why many coaches underestimate the value of doing basic things exceptionally well.
Steven and Jay also dive into power development, the role of heavy lifting in athletic performance, misconceptions surrounding powerlifting, and why trap bar variations have become a staple in Floydâs coaching philosophy. They discuss matching training methods to individual body types and leverages, developing speed through simple and repeatable drills, and how coaches can better individualize programs without overcomplicating the process.
The episode also covers Floydâs personal training journey after 40, including nutritional changes, recovery strategies, maintaining velocity with age, and the adjustments necessary to continue performing at a high level.
Whether youâre a strength coach, sport coach, athlete, or parent, this episode offers practical insights into building stronger athletes, developing sustainable training systems, and creating an environment where athletes can thrive.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In Part 2, Steven Thompson and Monte Sparkman continue their conversation by diving into game-day lifts, confidence building, reversal strength, sprint performance, and the relationship between strength training and athletic transfer.
Monte breaks down his non-negotiable training pillars:
* Total body strength training
* Maximal sprinting
* Maximal jumping
* Full-range movement quality
* Recovery-focused weekly structure
The conversation covers:
* Why Monte prefers a 3-day training model
* The benefits of game-day lifts for confidence and emotional readiness
* Reverse grip benching, elbow health, and increasing pressing volume
* Sprinting under fatigue versus sprinting for PRs
* Reversal strength and eccentric-to-concentric transfer
* Triple broad jumps and repeated sprint testing for work capacity
* How coaches can balance movement training with weight room development
* Building relationships with athletes to know when to push and when to pull back
Steven and Monte also discuss how confidence is built through measurable success in training, why athletes need exposure to challenging environments, and how strength training should ultimately support movement efficiency and sport performance.
This episode blends practical programming strategies with high-level discussion on athletic development, coaching philosophy, and creating resilient competitors.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
Steven Thompson sits down with veteran strength and conditioning coach Monte Sparkman for a deep discussion on training philosophy, movement-based programming, and the evolution of the conjugate method for athletes.
Monte explains why he shifted away from rigid powerlifting-based templates and toward movement-specific approaches built around sprinting, jumping, trap bar work, split squats, and total-body development. The conversation explores how coaches can adapt conjugate principles without becoming trapped by tradition, while still maintaining the intent of max effort, dynamic effort, and repetition work.
The two also dive into:
* Why broad jumps, vertical jumps, and sprint metrics matter more than squat numbers for many athletes
* The importance of having a coaching filter in the social media era
* How skill athletes require different training considerations than linemen
* The role of cultural, economic, and environmental factors in athlete development
* Managing stress and expectations in the weight room
* Why consistency matters more than rigid programming
Monte shares years of experience coaching high school athletes and explains how adaptable systemsânot dogmatic methodsâcreate better long-term athletic development.
This episode is packed with practical coaching insight for strength coaches, sport coaches, and anyone trying to bridge the gap between the weight room and on-field performance.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
On this episode of the Voodoo Power Podcast, Steven Thompson sits down with Platteview High School strength and performance coach Nick Crouse to talk long-term athlete development, high school strength culture, and building better athletes from the ground up.
Nick shares his journey from Northwest Missouri State baseball to earning his masterâs degree in Human Performance and Wellness Management, while discussing how those experiences shaped his philosophy on coaching young athletes. The conversation dives deep into the Nebraska Strength Coaches Organization, hosting elite clinics, and the realities of coaching in a small school environment.
Steven and Nick break down the 1x20 method, APRE programming, velocity-based training, modified tier systems, and practical ways to manage large groups of athletes while still individualizing training. They also discuss Olympic lift alternatives, readiness testing, teenage athlete recovery, and why foundational strength and movement quality still matter more than chasing trends on social media.
This episode is packed with practical coaching insight for strength coaches, PE teachers, and anyone invested in developing athletes the right way.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
On this episode of Plates and Pancakes, Steven sits down with Mike Niklos to unpack what it really means to coach movement, not just lifts.
Mike breaks down his philosophy of reverse engineering performanceâstarting with the end goal and building athletes backward from there. The conversation dives into how great coaches identify deficits using KPIs, why technique should be a byproduct of intent, and how to balance precision with real-world application across high school, college, and pro athletes.
They also get into the realities of coaching in todayâs environment: managing multi-sport athletes, developing resilience in high-pressure systems, and teaching athletes how to handle failure without losing confidence. Mike shares how communicationânot just programmingâis often the difference-maker in long-term development.
The episode closes with a raw discussion on injury, accountability, and the often-blurred lines between strength coaches, sport coaches, and medical staffâhighlighted by a real-world javelin case that raises tough but necessary questions.
If you want to connect data, movement, and real performanceâthis episode delivers.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In this episode of Plates and Pancakes, Steven Thompson sits down with Dr. Toby Brooks, Director of the Academy for Teaching and Learning at Baylor University, to unpack one of the most overlooked aspects of athlete developmentâidentity beyond sport.
Dr. Brooks brings a unique blend of experience in athletic training, sports psychology, and mental performance to the conversation, diving deep into what happens when the game is taken away. From career-ending injuries to graduation and the realities of the transfer portal and NIL era, this episode explores how athletes can navigate identity loss, self-doubt, and the pressure of performance-driven environments.
Drawing on lessons from legendary coach Dick Tomey and real-life experiences with his sonâs baseball journey, Dr. Brooks breaks down what it means to build resilient, self-aware athletes. He emphasizes the importance of separating self-worth from performance, developing controllable goals, and creating team cultures where athletes feel seen, valued, and supported.
The discussion also tackles:
* Why athletes struggle with transition after sport
* The role of confidence and âThe Confidence Gapâ in performance
* How NIL and the transfer portal are reshaping team dynamics
* Coaching strategies that prioritize long-term development over short-term wins
* Building a love for movement that lasts beyond competition
This episode is a must-listen for coaches, athletes, and anyone invested in developing not just better performersâbut better people.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
On this episode of Plates and Pancakes, we sit down with Jim Kramer, former Director of Athletic Performance at North Dakota State University, to break down a career built on consistency, culture, and championship-level development.
Over 22 years at NDSU, Kramer helped power 13 conference titles, 10 FCS National Championships, and the development of 16 NFL Draft picks. But his impact goes far beyond the numbers. He dives into how great programs are sustainedâthrough hiring from within, building real relationships, and creating a player-led culture rooted in accountability and pride.
Kramer shares his approach to Olympic lifting, emphasizing the importance of mastering the pull and developing explosive hip and leg power before worrying about the catch. He explains why coaching on the floorânot just writing programsâis the true separator, and how passion and energy from a coach directly influence athlete performance.
The conversation also covers in-season weight management, nutrition strategies, and how NDSU built a system that develops not just better athletes, but better people. From his roots growing up on a dairy farm to leading one of the most dominant programs in college football, Kramerâs perspective is grounded in work ethic, simplicity, and doing the little things right.
Now in retirement, he reflects on evolving training methods, visiting other programs, and continuing to learn the craft.
This is a deep dive into what it really takes to build and sustain excellence in strength and conditioning.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In this episode, Steven Thompson sits down with Jason Mangin, strength coach at Kimberly High School in Wisconsin, for a deep dive into building one of the most consistent and successful high school performance programs in the country.
Mangin shares how his upbringing on a dairy farm shaped his work ethic and coaching philosophy, and how those values translate into developing tough, accountable, and resilient athletes. The conversation explores the evolution of Kimberlyâs strength program, including the strategic decision to remove hang cleans in favor of jumps, sprints, and scalable movements that better serve large groups of athletes.
Steven and Mangin break down what true leadership looks like in a high school settingâbeyond talentâfocusing on accountability, character, and daily habits. They also discuss practical strategies for developing freshmen, empowering upperclassmen, and creating a culture where athletes are pushed outside their comfort zones to reach their full potential.
The episode highlights the importance of collaboration between coaches, the balance between public and private training environments, and how strong relationships drive long-term success. Mangin also shares insights from his Wisconsin NHSSCA clinic presentation, along with his vision for the future, including integrating technology and improving athlete tracking.
This is a must-listen for strength coaches, sport coaches, and anyone invested in building high-performing teams and cultures at the high school level.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In this episode of Plates and Pancakes, Steven Thompson sits down with Bryce Biel, Director of Performance at Legacy Carbon, to break down what it really takes to develop youth and high school athletes in todayâs evolving sports landscape.
Bryce dives into his training philosophy, explaining how he balances max effort and dynamic effort work while using velocity-based training to drive measurable progress. He shares how he tailors programming for athletes at different stages, keeping it simple for beginners while introducing more advanced metrics like peak velocity and power for experienced lifters.
The conversation goes beyond sets and reps. Bryce and Steven explore the realities of coaching in the private sector, building trust with coaches and parents, and creating an environment that challenges athletes while building confidence and resilience. Bryce explains why adaptabilityâbeing a âchameleonâ within different programsâis critical for long-term success.
They also tackle bigger-picture issues in football, including recruiting trends, the impact of NIL, and concerns about the future of the sport. Bryce offers a candid perspective on work ethic, athlete development, and the responsibility coaches have in shaping not just better playersâbut better people.
If youâre a coach, athlete, or parent looking to understand how to maximize development both on and off the field, this episode delivers practical insight backed by real-world experience.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
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 powerliftingâand 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 evolvedâemphasizing curiosity, adaptability, and the importance of understanding the âwhyâ 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 AJâs current mission: using social media and technology to simplify and communicate complex training concepts, while preserving the integrity of conjugate methodology. His goal is clearâhelp 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 sportâs most experienced voices.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In this episode of Plates and Pancakes, Steven sits down with Jay Paternoâformer Penn State assistant coach and author of Blitzedâfor 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 todayâs 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.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
In this episode, Dr. Brian Mannâone of the leading voices in strength and conditioningâdives 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 practicalâcovering 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 âCoaching Mental Excellence.â The episode closes with a forward-looking conversation on the limitations of current athlete monitoring technology, particularly IMUs, and whatâs needed to push the field ahead.
This is a masterclass in bridging research and real-world coachingâpacked with actionable insights for strength coaches, sport scientists, and performance professionals.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
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 2014â2021.
The conversation dives deep into Wrightâs 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.
Link to the book
https://a.co/d/00vJDjZk
https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
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.
https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
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 coachingâfrom 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 coachâs 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.
đ§ Plates and Pancakes
đ Recorded on 12/31/25https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch -
Send us Fan Mail
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 â 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.https://youtube.com/@platesandpancakes4593
https://instagram.com/voodoo4power?igshid=YmMyMTA2M2Y=
https://voodoo4ranch.com/
To possibly be a guest or support the show email
[email protected]
https://www.paypal.com/paypalme/voodoo4ranch - Show more
