413: Justin Lima on Applied Speed and Power Development

Just Fly Performance Podcast

Today's podcast features strength coach, educator, and consultant Justin Lima. Justin owns the Strength Coach Network and has extensive experience as a strength coach in American Football across the B1G, ACC, Ivy League, and CAA. He holds a Ph.D. in health and human performance and has significantly contributed to the development of numerous coaches and athletes. In athlete development, zooming out and viewing the entire training process is crucial. Understanding a sport's skill and physical demands is essential for effectively complementing an athlete's sport play with strength, speed, and conditioning programs. In today's episode, Justin discusses balancing a speed program with sport, the nature of in-game speed, 1x20 strength programming, alternative power training methods, and the importance of collaboration between strength and sport coaches. Justin is a comprehensive and practical thinker and communicator, offering a profound perspective on the sport training process. Today’s episode is brought to you by TeamBuildr and Plyomat. TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30 day trial of the TeamBuildr software at https://teambuildr.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Main Points 3:46- Enhancing Coaching Through Strength Training Synergy 9:18- Strategically Tailored Sports Training Schedules 12:21- Optimizing Athlete Training Through Coach Collaboration 15:09- "Preference for Strength Programs in Track Coaching" 24:45- Enhancing Game Speed Through Max Velocity 30:10- Tailoring Speed Development Programs for Athletes 32:41- Rotational Training Plan for Athletic Success 47:25- Progressive Learning Approach for Young Athletes 50:07- Strength Building Through Systematic Progression and Variation 59:19- "Optimizing Muscle Mass with One by 20" 1:00:49- One by 20 Training for Weight Class Athletes 1:02:18- Enhancing Athlete Performance with Alternative Power Training 1:08:10- Overtraining Risks from Olympic Lift Preferences Justin Lima Quotes (00:25:10) “So in a GPP phase, you know, we're going to talk about 1x20, but I called it 1x20 on the field, where we would need to get some, accell, some max velocity, some curvilinear, some change in direction, and some agility work just a little bit each day” Justin Lima (00:30:50) “oh, it's minimal effective dose. What about, like, max recoverable volume? How can we push, right. It doesn't always need to be do the least amount of work to get it done. Like, sometimes you have to actually bake the cake, do the difficult things so that way they can hold on to those gains longer. And that minimal effective dose can be, you know, it is valuable at the time that you go to apply it” Justin Lima (00:32:41) “Instead of trying to tell them, hey, run it, you know, 80% of your max velocity. Sure, no, run as fast as you can, but we're going to constrain your arm so you can't hit that max velocity” Justin Lima (00:39:00) “I work with Desmond at the University of Iowa, and they tried saying that he was slow because he ran a 4.54 40 in his pro day. Why was he first team All Pro punt returner and second team All Pro corner in 2018? Because he was game fast. Like game fast. Understood. Understood when to accelerate, understood when to change direction”Justin Lima (00:41:00) “Another example was Daniel Raymond hit 22 miles an hour, this fastest recorded speed ever. But he was in Pads. But like you said, he was on the backside of a play where they were running like a swing pass to the running back, and he had to take a pursuit angle dive, shoestring, tackle him. And in that process, he ran the fastest he's ever ran wearing pads, which shouldn't happen, but it's because he had that external. I've gotta go”