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4th & Flex
4th & Flex is a podcast dedicated to exploring the minds of some of the best coaches in the country, uncovering the strategies, philosophies, and methods that drive success in both strength and conditioning and football. Hosted by Coach Dan Mullins, the show takes a deep dive into the "why" behind the coaching process, asking the questions that go beyond the X's and O's to understand the core principles that shape top-tier athletes and winning teams.
Each episode features in-depth conversations with elite strength and conditioning coaches, as well as football coaches from various levels of the game. Through these interviews, 4th & Flex uncovers the intentionality and thought process behind training programs, game-day decisions, and leadership approaches that produce results. The show’s goal is to offer listeners not only a closer look at coaching techniques but also insights into the mindset and philosophy that fuel the best in the business.
Whether you're a coach yourself, an athlete looking to improve, or simply a fan of sports and performance, 4th & Flex provides valuable knowledge on the methodologies that push athletes to perform at their peak. It’s more than just sports talk—it’s a deep exploration into the art and science of coaching at the highest level. Join us as we dig into the minds of the people shaping the future of the game.
4th & Flex
Episode 4: Conor Hughes
Summary
In this conversation, Coach Conor Hughes, the head strength and conditioning coach for Army football, shares insights into his coaching philosophy, training structures, and the importance of discipline and technique in athlete development. He discusses the early off-season training structure, the significance of instilling discipline in first-year students, and the emphasis on teaching proper technique over simply lifting heavier weights. Coach Hughes also elaborates on the use of the high hang position in Olympic lifting and how he monitors workload and athlete readiness throughout the season. The conversation highlights the importance of preparing athletes for college-level strength training and the long-term benefits of doing the basics well.
Takeaways
Coach Hughes emphasizes the importance of teaching proper movement patterns.
Discipline is instilled through uniformity and attention to detail.
Monitoring athlete workload is crucial for maintaining health and performance.
Building a strong foundation in strength training is essential for athlete development.
The culture of Army football promotes high standards and accountability.
Effective communication and repetition are key in coaching young athletes.
