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Muscles and Management
Over the last near decade, Gerry DeFilippo has trained THOUSANDS of athletes from the youth to pro level across all major team-sports.
Gerry started his gym and brand, Challenger Strength, as an ambitious 22 year old still finishing his college degree.
In the time since, he has built his facility and following into a nationally recognized performance company training thousands of athletes both in-person and online.
Gerry brings guests across all areas of sports and performance training, giving the listener inside access to his rolodex of collegiate, world renowned private and professional performance and sports coaches.
If you are looking to improve your own performance OR knowledge of performance/sports training (and learn how to shape your career), Muscles and Management is for you!
Muscles and Management
Episode #244 Ross Garner on Coaching Track Athletes, Hamstring Rehab, and Sprinting Mechanics
Send us your questions, or thoughts on today's episode!
In Episode 244 of Muscles and Management, Gerry sits down with Ross Garner, a performance coach and sprint specialist with experience working with elite track athletes and football players. The two dig into the details of developing speed, the biomechanics of sprinting, and effective strategies for hamstring injury rehab and prevention.
Ross shares insights from years in the field, including how he blends sprint coaching with strength work, his thoughts on overspeed training, and why understanding each athlete’s needs is critical to programming. Whether you coach team sport athletes or sprinters, this episode is full of actionable advice.
Timestamps:
0:00 – Intro to Ross Garner and his coaching background
2:55 – Working with track athletes vs. team sport athletes
7:14 – Key principles for speed development
11:33 – Hamstring rehab strategies and mistakes to avoid
16:45 – How Ross structures sprint sessions
20:30 – Thoughts on overspeed and resisted sprint training
25:10 – Blending strength and sprint work effectively
29:02 – Coaching cues for better sprint mechanics
33:40 – Common speed training myths
38:05 – Assessing progress and adjusting based on the athlete
41:50 – Final takeaways and advice for coaches
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