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.

All Episodes

4th & Flex

Episode 7: Spencer Arnold

February 26, 2025 • Dan Mullins • Season 1 • Episode 7

In this episode, Coach Spencer Arnold shares his journey from being a weightlifter to a successful coach at Hebron Christian Academy. He discusses his unique approach to teaching Olympic lifts to young athletes, emphasizing the importance of a structured progression that focuses on technique before adding weight. Spencer highlights the significance of early training in youth development, addressing common mobility issues, and the role of velocity-based training in enhancing performance. His insights provide valuable lessons for coaches and athletes alike. In this conversation, Dan Mullins and Spencer Arnold discuss the integration of technology in strength training, particularly focusing on velocity-based training (VBT) and its application in youth sports. They explore the importance of understanding peak power and rate of force development, especially in relation to athletes' performance before games. The two share insights on fostering spiritual growth within the coaching environment as an added benefit to emphasizing the authenticity and transparency required in coaching. The discussion highlights the significance of hard work and dedication, rooted in biblical principles, and how these values can shape young athletes both on and off the field.

Takeaways

A structured teaching progression is essential for young lifters.

Going slow in training allows for better technique development.

Integrating full lifts early helps with joint mobilization.

Addressing mobility issues is crucial for safe lifting.

Early training can prevent future mobility problems.

Teaching kids how to fail safely is important for their growth.

Velocity-based training can enhance performance when used correctly.

Rate of force development should be prioritized before games.

Authenticity in coaching builds trust with athletes.

Coaching is a form of ministry and service.

Transparency about personal struggles fosters connection.