Just Fly Performance Podcast

Today’s podcast guest is Ryan Banta. Ryan is a leading sprint coach at Parkway Central High School, known for blending sport science with practical training. He has guided athletes to multiple state championships and national-level success, and is the author of The Sprinter’s Compendium.

In this episode, Ryan shares his unconventional path from politics to coaching, and how early success, and failure, shaped his evolution. He reflects on moving from ego-driven outcomes to athlete-centered development, emphasizing joy, community, and long-term retention. Banta dives into the growth of his “critical mass” system, blending speed, rest, and adaptability, while highlighting the importance of mentorship, self-reflection, and continual learning in building both performance and meaningful athlete experiences.

Today’s episode is brought to you by Hammer Strength and Lila Exogen.

Strength coach Dario Saisan joins to discuss how AI and research are evolving the field. We dive into biomechanics, skill acquisition, and why the next generation is moving toward adaptive systems that sharpen human intuition.

Today’s podcast guest is Håkan Andersson. Håkan is a veteran Swedish sprint coach with over 40 years of experience developing elite sprinters, jumpers, and team-sport athletes. Based in Sundsvall, Sweden, he has coached national record holders and Olympic finalists, and has played a key role in the evolution of Scandinavian sprint training.

For today’s podcast I join Håkan to explore the evolution of speed training, from early interval-based systems to modern high-velocity methods. We discuss the role of resisted and assisted sprinting, mechanized training tools, and how different athlete “types” respond to various workloads. Håkan shares insights on acceleration mechanics, overspeed training, and balancing intensity with long-term development. The conversation blends history, science, and practical coaching wisdom for building faster, more resilient athletes.

Today’s episode is brought to you by Hammer Strength.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

Use code “justfly10” for 10% off the Vert Trainer



View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)



Topics
0:00 – Introduction and Background
5:34 – Evolution of Sprint Training Methods
7:16 – Environmental Influences on Performance
11:12 – Shifts in Sprinting Training Philosophy
14:14 – The Rise of Modern Sprinting Techniques
17:11 – The Mechanics of Resisted Sprint Training
24:08 – The Impact of Training Machines
27:47 – Exploring Overspeed Training Techniques
29:52 – Practical Applications of Assisted Sprinting
32:47 – The Impulse Problem
36:08 – Understanding Sprinting Mechanics
39:04 – The Future of Sprint Training
43:57 – Thoughts on Sprinting Strategies
1:08:20 – Håkan's Upcoming Plans



Håkan Andersson Quotes
"You try to do the best out of what you have, right? And if you focus too much on that [limitations of the environment], you're never going to succeed anyway."

"Remote coaching doesn't really work, you know. ...It's what you do every day that counts."

"I think your environment dictates how you train and your training program and so forth."

"Resisted sprinting, it slows things down; it makes it a bit easier to work with technical details."

"Resistive sprint, it can constrain the body into positions and timings that favors horizontal force acceleration. That is, of course, crucial for acceleration."

"I really, really never liked heavy sleds, you know, because I found that it disturbed the rhythm of the athletes."

"I find that below 10% decrement doesn't really give you enough stimuli."

"The goal is always to keep the mechanics intact, you know, not to overload this so much."

"Don't pull people to supersonic speed, but sometimes get exposed to almost competition speed. But never to go super maximum."



About Håkan Andersson
Håkan Andersson is a veteran Swedish sprint coach with over 40 years of experience developing elite sprinters, jumpers, and team-sport athletes. Based in Sundsvall, Sweden, he has coached national record holders and Olympic finalists, and has played a key role in the evolution of Scandinavian sprint training. Known for his practical, data-informed approach, Håkan blends traditional methods with modern innovations in resisted and assisted sprinting to optimize acceleration and speed development.

Today’s podcast guest is Mike Guadango. Mike is a performance coach and founder of Freak Strength, known for developing athletes from youth to the professional level across sports like baseball and football. A former All-American collegiate baseball player, Guadango blends strength, speed, and movement quality into a systems-based approach focused on long-term development, resilience, and high-level performance.

In this episode, Mike breaks down his evolving approach to athletic development, emphasizing general preparation as the foundation for long-term performance. He discusses building capacity through high-volume med ball throws, tempo work, and progressive strength layers, alongside the role of isometrics and elastic training. Guadango also shares his perspective on fascia, intent, and movement quality, highlighting how simple, well-executed principles drive adaptation more than chasing trends or overly complex methods.

Today’s episode is brought to you by Hammer Strength and Lila Exogen.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

Use code “justfly10” for 10% off the Vert Trainer



View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)



Topics
0:00 – Welcome Back, Mike Guadango
4:39 – Modern Lifestyle Challenges
10:40 – The Power of Fasting
20:56 – Sleep and Productivity
28:58 – Training Mindset and Mastery
36:33 – Intent vs. Result
42:41 – The Role of Environment
51:04 – Creating a Training Environment
1:06:43 – Training Individuality
1:30:24 – Coaching Philosophy and Bias
1:36:26 – The Role of Fascia



Mike Guadango Quotes
"The nervous system doesn't care about the weight; it cares about the intent."

"Environment is the invisible coach. It's the thing that's working when you're not talking."

"You can have the best program in the world, but if the energy in the room is dead, the results are going to be dead too."

"Most people coach how they were coached or how they were successful as athletes. And that's usually the worst thing you can do for the person in front of you."

"Mastery is not about knowing more things. It’s about knowing the same things at a much deeper level and understanding how they all connect."

"We have to stop looking at training as just sets and reps and start looking at it as a way to manipulate the environment to get the result we want."

"If you can’t get the athlete to buy into the process, the science behind the program doesn't matter. You have to win the person before you can train the athlete."



About Mike Guadango
Mike Guadango is a performance coach and founder of Freak Strength, known for developing athletes from youth to the professional level, including competitors in the NFL, NBA, MLB, and Olympic sport. A former All-American collegiate baseball player, Guadango transitioned early into coaching, where he trained under respected figures such as Buddy Morris and James Smith.

He has served as a Director of Sports Performance at a high-level training facility and brings a holistic approach shaped by experience in both strength and conditioning and manual therapy, including work as a licensed acupuncturist. Through Freak Strength, Guadango continues to coach, consult, and educate, blending performance training with a systems-based view of long-term athlete development.

Today’s podcast guest is Daniel Coyle. Daniel is a bestselling author and journalist known for his work on talent development and team culture. He is the author of The Talent Code and The Culture Code, and has written extensively on performance for The New York Times and Sports Illustrated.

In this episode, Daniel Coyle joins the show to discuss why elite performance is rooted in relationships and shared environments. Using stories from Alaska to professional sports organizations, he explains the power of "connective pauses" and the importance of athlete ownership. The conversation bridges talent, coaching, and culture, constraint-led learning, and team rituals, as well as fostering resilience and creativity. This episode offers practical insights for coaches seeking to build more connected, adaptive, and high-performing athletes.

Today’s episode is brought to you by Hammer Strength.

Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com

Use code “justfly10” for 10% off the Vert Trainer





View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)



Topics
0:00 – Introduction to Dan's Journey
6:47 – The Value of Relationships
8:42 – The Power of Connective Pauses
12:14 – The Curiosity of Writing
15:20 – Individual vs. Group Dynamics
19:07 – The Role of Coaches
22:52 – Insights from the Cleveland Guardians
34:20 – Adversity and Team Resilience
40:48 – Learning from Each Other
48:15 – Creating Space for Play
54:19 – Embracing Exploration and Mess



Daniel Coyle Quotes
"The group brain's always better than the individual brain."

"If you can get one plus one plus one to equal 10, whether that's on the coaching side or whether that's on the athletic side, all that happens in the space between people."

"Relationships are what make us go."

"Connective pauses, where we can feed the relationships, ends up being the simplest and the most powerful thing you can do."

"The job of a coach is to identify really good questions and see where they lead."

"It ain't about what you know, it's about the questions you explore with other people."

"Community happens in moments. It's not made of information being exchanged. It's experiences."

"Athletes develop themselves. You don't do development to someone."

"Your job as a coach isn't to deliver answers, it's to create an environment where people can self-organize around obstacles and figure it out."

"You don't get better when you're obedient. You get better when you own the process, own the effort, and fail and navigate and figure it out."

"The relational piece is foundational to the whole thing."



About Daniel Coyle
Daniel Coyle is a bestselling author and journalist who explores the science of performance, talent, and group culture. He is the author of several influential books, including The Talent Code, The Culture Code, and The Little Book of Talent. His work focuses on how great performers and teams are built, blending neuroscience, psychology, and real-world case studies from elite sport, business, and military organizations. Coyle has written for publications such as The New York Times and Sports Illustrated, and is widely regarded as a leading voice on skill acquisition and high-performance environments.