Just Fly Performance Podcast

Today’s guest is Martin Bingisser. Martin is the founder of HMMR Media, one of the most trusted independent voices in throws and track & field education. A former competitive hammer thrower, Martin blends firsthand experience with deep historical and technical insight to analyze training methods, athlete development, and coaching culture. Through articles, videos, and interviews, his work bridges elite practice and practical coaching, earning him respect from coaches and performance professionals around the world.

In a world of rapid-information delivery and short attention spans, the wisdom of master coaches is becoming increasingly rare. Martin has spent substantial time with two legends in the coaching world, Anatoliy Bondarchuk and Vern Gambetta. Spending time discussing the work of the past, and wisdom through the present is a critical practice in forming an effective coaching viewpoint.

On today’s episode I chat with Martin in a wide-ranging conversation in coaching lessons on efficiency, adaptability, and performing under pressure (two throws, no warmups, huge crowds). We transition into Bondarchuk’s training philosophy: exercise classification, consistency, “strength” as sport-specific force production, and why weight-room PRs can distract from performance. The episode closes with motor-learning insights on rhythm, holistic cues, and how Vern Gambetta’s “general” work complements specificity.

Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses

30-50% off all courses until December 1, 2025. (https://justflysports.thinkific.com)

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

Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com





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



Timestamps
0:00 – Martin’s background and training lens
7:05 – Why eccentric strength matters
15:40 – Isometric intent and force expression
24:30 – Tendons, stiffness, and elastic qualities
33:50 – Managing fatigue in strength training
42:15 – Applying eccentric and isometric work
51:20 – Athlete readiness and daily adjustment
1:00:10 – Long term development and durability



Actionable Takeaways
7:05 – Eccentric strength underpins many performance qualities

Martin explains that eccentric capacity sets the foundation for braking, deceleration, and re acceleration.
Stronger eccentric abilities allow athletes to tolerate higher forces with less breakdown.
Use controlled eccentric work to improve robustness without chasing constant intensity.

15:40 – Isometrics depend on intent, not just position

Holding a position is not enough to drive adaptation.
Martin emphasizes producing force into the immovable position to create meaningful stimulus.
Cue effort and intent during isometrics instead of passively holding time.

24:30 – Tendon stiffness supports speed and efficiency

Tendons transmit force, they do not just store it.
Training should respect gradual loading to avoid disrupting tendon health.
Elastic qualities improve when stiffness and timing are trained together.

33:50 – Fatigue management shapes training quality

Not all fatigue is productive.
Martin highlights watching bar speed, coordination, and effort quality to guide decisions.
End sets when movement quality degrades rather than chasing prescribed numbers.

42:15 – Match training tools to the desired adaptation

Eccentrics, isometrics, and dynamics all serve different purposes.
Martin stresses selecting methods based on the adaptation you want, not trends.
Blend methods thoughtfully instead of stacking stressors blindly.

51:20 – Daily readiness should influence loading

Athletes do not arrive the same every day.
Use simple readiness cues like bar speed and coordination to adjust training.
Flexibility in programming helps preserve long term progress.

1:00:10 – Durability is built over time, not rushed

Long term development requires patience and consistency.
Martin reinforces gradual progression to protect connective tissue.
not short term peaks.




Quotes from Martin Bingisser
“Eccentric strength is what allows athletes to absorb and redirect force safely.”

“An isometric only works if there is intent behind it.”

“Tendons are not passive structures, they are active contributors to performance.”

“Fatigue is not the enemy, but unmanaged fatigue is.”

“You have to choose training tools based on what you want to adapt.”

“Readiness is not about feelings, it is about what you observe.”

“Durability comes from respecting time and progression.”



About Martin Bingisser
Martin Bingisser is the founder of HMMR Media, one of the most respected independent platforms covering throws, strength training, and track & field performance. A former competitive hammer thrower, Martin combines firsthand athletic experience with a sharp analytical eye to break down training theory, competition trends, and athlete development across all levels of the sport.

Through HMMR Media, he produces in-depth articles, interviews, videos, and educational resources that bridge the gap between elite coaching practice and accessible learning. His work is known for its clarity, historical context, and willingness to challenge oversimplified narratives in modern training.

Martin has collaborated with coaches, athletes, and federations worldwide, and his content is widely used by throws coaches, sport scientists, and performance professionals seeking thoughtful, evidence-informed perspectives. His approach emphasizes long-term athlete development, technical mastery, and the craft of coaching; making him a trusted voice in the global track and field community.

Today’s guest is Aaron Uthoff. Aaron Uthoff, PhD, is a sport scientist and coach whose work sits right at the intersection of biomechanics, motor learning, and sprint performance. His research digs into acceleration, force application, and some less conventional forms of locomotion, including backward sprinting, with the goal of connecting solid science to what actually works on the field, track, or in rehab.
Backward running shows up all the time in warm-ups and general prep. Most of the time, though, it’s thrown in casually, without much thought about what it might actually be doing for speed, coordination, or tissue loading.
In this episode, Aaron walks through his path into performance science, which is anything but linear. From skiing in Montana and playing desert sports, to football and track, to a stretch training horses in Australia, his journey eventually led him to research mentors in Arizona, Scotland, and New Zealand. That broad background shows up clearly in how he thinks about movement.
One of the big takeaways from our conversation is Aaron’s overview of research showing that structured backward running programs can improve forward acceleration and even jumping ability. We also get into how backward running can be used as a screening and coordination tool, and where it fits into rehabilitation, including what’s happening at the joints, how muscles are working, and how to progress it without forcing things.
We finish by digging into wearable resistance, including asymmetrical loading, and why this emerging tool may have more upside for speed and movement development than most people realize.
Today’s episode is brought to you by Hammer Strength and Lila Exogen.

Use the code “justfly20” for 20% 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 – Aaron’s background and coaching lens
6:40 – Seeing movement through posture and orientation
13:25 – Why breathing changes how athletes move
20:45 – Tempo, rhythm, and shaping better movement
30:10 – Constraints based coaching and problem-solving
40:55 – Sprint mechanics without over cueing
51:20 – Using environment to guide adaptation
1:01:30 – Blending strength work with movement quality
1:12:15 – Coaching intuition, feedback, and learning to see



Actionable Takeaways
6:40 – Posture sets the ceiling for movement quality

Good movement often starts with orientation, not technique cues.
Aaron emphasizes looking at ribcage position, pelvis orientation, and head placement before trying to fix limb mechanics.
Clean posture gives athletes access to better options without forcing patterns.

13:25 – Breathing influences coordination and output

Breathing is not just recovery, it shapes how force is expressed.
Use simple breathing resets to help athletes feel better alignment and rhythm.
Watch how breathing patterns change movement quality before adding more coaching input.

20:45 – Tempo reveals how athletes organize movement

Tempo exposes whether an athlete can control positions under time pressure.
Slowing or slightly speeding tasks can uncover compensations without verbal instruction.
Use tempo to teach rhythm instead of constantly correcting mechanics.

30:10 – Constraints beat constant verbal cueing

Aaron highlights using task constraints to guide learning instead of over explaining.
Change distances, targets, or starting positions to let athletes self organize.
Good constraints reduce the need for constant coaching intervention.

40:55 – Sprint mechanics improve through shapes, not forcing positions

Trying to force textbook sprint positions often backfires.
Focus on global shapes and direction of force instead of individual joint angles.
Let athletes discover better sprint mechanics through drills that preserve intent.

51:20 – Environment is a powerful teacher

Surface, space, and task design matter more than many cues.
Use varied environments to expand an athlete’s movement vocabulary.
Small changes in environment can create big changes in coordination.

1:01:30 – Strength training should support movement, not override it

Strength work should expand options, not lock athletes into rigid patterns.
Choose lifts and loading schemes that preserve posture and rhythm.
If strength training degrades movement quality, reassess the intent.

1:12:15 – Coaching is about learning what to ignore

Not every flaw needs fixing.
Aaron emphasizes knowing which details matter in the moment and which do not.
Better coaches simplify their lens rather than add more rules.




Quotes from Aaron Uthoff
“Posture is often the biggest limiter of movement quality, not strength or mobility.”

“Breathing changes how the nervous system organizes movement.”

“Tempo tells you more about coordination than maximal output ever will.”

“If you have to keep cueing it, the task probably needs to change.”

“Good sprinting comes from better shapes, not chasing perfect positions.”

“The environment can do more coaching than your words.”

“Strength should give athletes more options, not fewer.”

“Part of coaching maturity is learning what not to coach.”



About Aaron Uthoff
Aaron Uthoff, PhD, is a sport scientist, researcher, and coach focused on human movement, sprint mechanics, and motor learning. He holds a doctorate in kinesiology, with research centered on how neuromuscular factors influence speed, coordination, and efficiency.
He is especially known for his work on acceleration, sprinting, and unconventional locomotor strategies such as backward running, and how these methods affect force application, tissue stress, and motor control. His work blends strong scientific foundations with practical coaching insight, making it highly relevant for track and field, team sports, and rehabilitation environments.
Alongside his research, Aaron works closely with coaches and athletes to translate complex biomechanical and neurological ideas into simple, usable training concepts. His approach values curiosity, experimentation, and respecting how the body naturally adapts when it’s exposed to new movement challenges.

Today’s guest is Hayden Mitchell, Ph.D.  Hayden is a sports performance coach, educator, and researcher specializing in movement ecology and pedagogy, helping coaches design environments that support learning, resilience, self-actualization, and sustainable athletic performance through play and exploration.

There is a great deal of conversation in sports performance around methods, including exercises, drills, systems, and models, but far less attention is given to coaching itself. Coaching methodology quietly shapes how athletes experience training, how they relate to challenge and failure, and ultimately how fully they are able to express themselves in performance.

On the show today, Hayden speaks about exploring how coaching and physical education shape not just performance, but the whole human being. Hayden shares his path through sport, teaching, and doctoral work, including how life experiences changed his approach to leadership, control, and play. Together they discuss movement ecology, value orientations in coaching, such as mastery, learning process, self-actualization, social responsibility, and ecological integration, and why environment often matters as much as programming. The conversation highlights rhythm, joy, and exploration, along with practical ways coaches can use restraint, better questions, and playful constraints to help athletes own their development.

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

Use the code “justfly20” for 20% 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/)



Timestamps
0:00 – Hayden’s coaching background
6:42 – Learning through experimentation
13:55 – Movement quality versus output
21:18 – Constraints based coaching
30:07 – Strength that transfers
39:50 – Variability and resilience
48:26 – Developing youth athletes
57:41 – Decision-making under fatigue
1:06:10 – Simplifying training programs
1:14:22 – Long term coaching philosophy



Actionable Takeaways
6:42 – Learning through experimentation builds better coaches and athletes.

Early coaching growth often comes from trying ideas, observing outcomes, and refining approaches.
Allow room for trial and error in training rather than locking into rigid systems too early.
Encourage athletes to feel and explore movement solutions instead of chasing perfect reps.
Reflection after sessions helps clarify what actually transferred versus what just looked good.

13:55 – Movement quality creates the foundation for sustainable performance.

Chasing outputs too early can hide inefficient movement strategies.
Build positions, shapes, and rhythm before emphasizing max speed or max load.
Use submaximal work to groove coordination and reduce compensation patterns.
Improved movement quality often raises outputs without directly training them.

21:18 – Constraints guide learning better than constant verbal correction.

Design drills that naturally guide athletes toward desired solutions.
Reduce cue overload by letting the task do the teaching.
Constraints promote adaptability instead of dependency on coaching feedback.
This approach scales well in team settings with limited coaching bandwidth.

30:07 – Strength training should support movement, not replace it.

Choose lifts that reinforce postures and force directions seen in sport.
Avoid chasing strength numbers that disrupt rhythm or coordination.
Use strength work to enhance confidence and robustness, not fatigue accumulation.
Strong athletes still need to move well under dynamic conditions.

39:50 – Variability is a key driver of resilience.

Expose athletes to multiple movement patterns and speeds.
Avoid over standardizing drills to the point of robotic execution.
Small variations build adaptability without sacrificing intent.
Resilient athletes tolerate change better during competition.

48:26 – Youth athletes need exposure, not specialization.

Prioritize broad skill development over early performance metrics.
Multiple sports and movement environments improve long term ceilings.
Avoid labeling young athletes too early based on temporary traits.
Early diversity reduces burnout and overuse issues.

57:41 – Decision-making matters when athletes are tired.

Fatigue reveals movement habits and decision quality.
Train cognition alongside physical outputs when appropriate.
Simple competitive games expose real world decision challenges.
Performance under fatigue reflects true readiness.

1:06:10 – Simple programs executed well outperform complex plans done poorly.

Clarity improves athlete buy in and consistency.
Fewer exercises done with intent beat bloated sessions.
Complexity should serve adaptation, not ego.
Great programs are easy to repeat and sustain.

1:14:22 – Long term development requires patience and perspective.

Short term gains should not compromise future potential.
Progress is rarely linear, especially in young athletes.
Coaching success is measured in years, not weeks.
Build athletes you would want to train again in five years.




Quotes from Hayden
“Good movement solves a lot of problems before strength ever enters the conversation.”

“When you design the environment well, you do not need to talk nearly as much.”

“Outputs are easy to measure, but they are not always the most important thing.”

“Variability is not chaos. It is preparation.”

“Athletes who only know one solution struggle when conditions change.”

“Young athletes do not need more specialization, they need more experiences.”

“Strength should support expression, not restrict it.”

“Simple does not mean easy. It means intentional.”

“Fatigue exposes habits, not flaws.”

“The goal is not just better athletes, but athletes who last.”



About Hayden Mitchell
Hayden Mitchell, PhD is a sports performance coach, educator, and researcher whose work sits at the intersection of movement ecology, pedagogy, and human development. He has coached and taught across a wide range of settings, from youth and collegiate sport to military, adaptive populations, and general fitness, working with ages 4 to 90. Hayden holds a doctorate in Human Performance and Sport Pedagogy and focuses on how environment, values, and teaching behaviors shape learning, resilience, and performance. His work emphasizes play, rhythm, and self-actualization, helping coaches and athletes move beyond rigid systems toward practices that develop both performance capacity and the whole human being.

Today’s guest is Dustin Oranchuk, Ph.D. Dustin is a sport scientist focused on sprinting biomechanics, speed development, and force production. Known for blending research with practical coaching insight, his work explores how isometrics, elasticity, and coordination shape high-performance sprinting and athletic movement.

Isometric training is one of the “original” forms of strength training, and in the modern day has become one of the most popular areas of discussion and training methodology. Although the practice has exploded, it often lacks an understanding of physiology of adaptation with various methods.

In this episode, Dustin explores the evolving world of isometric training, including the origins of isometrics. We discuss differences between pushing and holding contractions, tendon and neural adaptations, and modern applications in performance, rehab, and longevity. The conversation also dives into eccentric quasi-isometrics (EQIs), motivation and measurement challenges, and how coaches can intelligently integrate isometrics alongside plyometrics and traditional strength work.

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

Use the code “justfly20” for 20% 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/)



Timestamps
0:11 – Strength Training Beginnings
5:38 – Evolution of Isometric Training
8:38 – Modern Applications of Isometrics
9:52 – Neural vs. Morphological Adaptations
15:45 – The Importance of Long Holds
19:42 – Combining Isometrics and Plyometrics
39:22 – Exploring Eccentric Quasi-Isometrics
47:10 – Periodization and Isometric Training
1:05:48 – Future Research Directions
1:13:00 – Closing Thoughts and Reflections



Actionable Takeaways
5:38 Evolution of Isometric Training

Overcoming isometrics originated as a way to target sticking points with high force.
Early isometric systems emphasized position specific strength over movement.
Modern usage has expanded beyond barbell sports into rehab and longevity.

8:38 Modern Applications of Isometrics

Isometrics are now widely used to “own positions” across joint angles.
Longer duration holds are frequently used for tissue health and rehab.
Training intent has shifted from peak strength toward durability and resilience.

9:52 Neural vs. Morphological Adaptations

Short range, position specific isometrics bias neural intent and coordination.
Long muscle length isometrics bias hypertrophy and tendon adaptation.
Choose isometric type based on whether the goal is performance transfer or tissue change.

15:45 The Importance of Long Holds

Tendons require relatively high intensity to meaningfully adapt.
Long holds help reveal side to side asymmetries and control deficits.
Extended holds build tolerance and confidence in vulnerable joint positions.

19:42 Combining Isometrics and Plyometrics

Pairing isometrics and plyometrics can produce modest additive benefits.
Combining methods may reduce fatigue compared to doing each alone.
The interaction may enhance effort quality rather than purely physiological output.

39:22 Exploring Eccentric Quasi Isometrics

EQIs combine a maximal hold followed by forced eccentric lengthening.
They accumulate large time under tension and eccentric impulse.
EQIs are powerful but mentally taxing and difficult to sustain long term.

47:10 Periodization and Isometric Training

Use longer, lower intensity holds earlier in the offseason.
Progress toward shorter, higher intensity, position specific isometrics near competition.
Post game isometrics can support recovery without additional joint stress.

1:05:48 Future Research Directions

Measurement technology has driven the resurgence of isometrics.
Push versus hold distinctions are becoming a key research focus.
Future work aims to clarify muscle and tendon behavior during isometric intent.

1:13:00 Closing Thoughts and Reflections

Consistency with foundational exercises drives long term progress.
Isometrics are tools, not replacements for dynamic training.
Coaches should match the method to the goal, not the trend.




Quotes from Dustin Oranchuk
“Tendons tend to need a certain threshold of intensity to get meaningful adaptations.”

“The maximal amount of force you can push is almost always more than what you can hold.”

“Isometrics let you own positions rather than just pass through them.”

“Long holds are a great diagnostic tool for finding asymmetries.”

“EQIs are effective, but they are very hard to push hard and regularly.”

“Use the best tool for the job rather than trying to blend everything together.”

“Consistency beats constantly reinventing your training approach.”

“Isometrics compress joint motion so other systems can recover and adapt.”

“Intent matters just as much as the muscle action itself.”

“You do not need complexity to get strong adaptations over time.”



About Dustin Oranchuk
Dustin Oranchuk, PhD, is a sport scientist specializing in speed development, biomechanics, and force production in sprinting and jumping. He holds a doctorate in sport science and has worked extensively with elite athletes across track and field, team sports, and high-performance environments. Dustin is widely known for his research-informed yet practical approach to sprint mechanics, isometric training, and elastic performance, bridging laboratory insights with real-world coaching application. Through consulting, research, and education, he helps coaches and athletes better understand how force, stiffness, and coordination influence maximal speed and performance.

Today’s guest is Kevin Secours. Kevin is a veteran martial arts coach, author, and former security professional with decades of experience across Japanese Jiu-Jitsu, Karate, and Russian Systema. Holding five black belts (including an 8th-dan), Kevin has worked extensively in real-world contexts while also teaching meditation, solo training, and strength rituals. He is the author of Rituals of Strength and Unconstrained, and is known for blending martial tradition, modern training theory, psychology, and philosophical inquiry into human development and resilience

The conditioning and tempering of the body in striking sports can draw interesting parallels to collisions needed in jumping, sprinting and landing activities. We can also draw many lessons and ideas from the exercise tradition that goes back centuries with martial arts practice. By understanding combat training disciplines, we can draw out universal application for general movement and performance.

In this episode, we explore the deeper purpose of physical training through martial arts and sport performance. Kevin reflects on early experiences with body hardening, cold exposure, and Zen-influenced practice, examining where such methods build resilience and where they become self-destructive. Drawing parallels to sprinting, jumping, and strength training, we discuss collisions, long isometric holds, ritualized discomfort, and fatigue as tools for cultivating awareness, reducing excess tension, and supporting longevity.

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

Use the code “justfly20” for 20% 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/)



Timestamps
0:00 – Martial arts origins and body hardening
17:48 – Body tension, trauma, and reading the athlete
28:23 – Isometrics, Soviet methods, and slow strength
33:58 – Journaling, drawing, and learning through reflection
45:02 – Mindset, adaptability, and mental speed
56:46 – Representativeness, ritual, and resilience
1:04:26 – Simplify versus deconstruct in training
1:12:25 – Microdosing discomfort and daily resilience
1:17:24 – Comfort seeking and modern training challenges



Actionable Takeaways
Martial arts origins and body hardening

Extreme methods can build toughness, but unchecked intensity shortens longevity.
Training should serve health and preparedness, not destroy the body you are trying to protect.
Exposure must be progressive and intentional, not reckless.

Body tension, trauma, and reading the athlete

Chronic tension often reflects psychological history, not just physical limitations.
Coaches should first understand an athlete’s motive for training.
Creating a safe and inclusive environment allows tension to unwind.
Exhaustion can reveal new movement options and reduce overthinking.

Isometrics, Soviet methods, and slow strength

Long isometric holds build physical strength and mental resilience.
Slow strength exposes weak links that fast movement can hide.
Discomfort creates space for reflection and adaptability.
Training methods were shaped by harsher living conditions and necessity.

Journaling, drawing, and learning through reflection

Writing and sketching reinforce learning more deeply than words alone.
Stick figures and simple drawings improve memory and understanding.
Documentation is a form of legacy and long term learning.

Mindset, adaptability, and mental speed

Adaptability in movement reflects adaptability in thinking.
Exposure to opposing viewpoints builds cognitive flexibility.
Speed is as much mental as it is physical.
Ego and rigid beliefs limit learning and performance.

Representativeness, ritual, and resilience

Not all training must look like competition to have value.
Ritual builds consistency and meaning in training.
Resilience is a universal quality that transfers across contexts.
Training should include experiences where the athlete loses and adapts.

Simplify versus deconstruct in training

Simplify first to preserve the integrity of the whole movement.
Deconstruct only when specific limitations appear.
Always return to full movement patterns after isolation.
End sessions with success to reinforce confidence.

Microdosing discomfort and daily resilience

Small daily challenges build long term mental toughness.
Discomfort activates the neural centers tied to willpower.
Ritualized discomfort is more effective than occasional extremes.
Resilience can be trained deliberately and safely.

Comfort seeking and modern training challenges

Humans naturally seek comfort when it is available.
Modern environments require intentional exposure to challenge.
Training should balance safety, stress, and adaptability.
Long term growth comes from controlled adversity, not avoidance.




Quotes from Kevin Secours
“Motive matters more than method. The why has to be bigger than the how.”

“Repetition does not make perfect. You can be perfectly bad at something.”

“Every technique is like a snowflake. No two are the same.”

“Resilience is the most universal commodity you have.”

“The greatest relaxation comes from exhaustion.”

“Training should not be trauma.”

“If you quit midway, you are more likely to come back.”

“We are comfort seekers.”



About Kevin Secours
Kevin Secours is a martial arts coach and author focused on practical skill development, resilience, and real-world application of movement and combat principles. Drawing from decades of training and coaching experience, his work bridges traditional martial arts, modern performance thinking, and personal development. Kevin is known for clear teaching, depth of insight, and an emphasis on adaptability, awareness, and lifelong practice.