The Track and Field Performance Podcast

Angus Ross is the Strength and Conditioning and Power Physiology Lead with High Performance Sport New Zealand (HPSNZ), working with elite track & field athletes and multiple Olympic sports across lead coaching, s&c, and sport science. He is also a three-time Winter Olympian in bobsleigh and the full-time coach of New Zealand 60 m record holder Tiaan Whelpton.

His PhD focused on sprint performance and tapering, complemented by many peer-reviewed publications on topics including eccentric strength training and acceleration biomechanics.

In this episode, we dive into athlete profiling, training elastic vs muscular qualities, eccentric loading, and the art of individualising strength work for sprinters and jumpers.

Topics / Timestamps:
0:00 Angus’ background (PhD, high performance sport, Olympic experience)
3:05 Athlete profiling: vertical jump, drop jumps, optimal cadence & fiber type links
5:50 Training strengths vs weaknesses — what actually moves the needle
10:30 Case study: developing extreme power in sprinters
16:00 Force expression vs elastic efficiency in acceleration
26:30 Integrating S&C within a technical coaching framework
29:00 Pairing speed & strength — when to combine or separate sessions
34:00 Eccentric training: benefits, risks, and long-latency adaptations
42:50 How to program eccentric work without compromising speed
49:00 “How much strength is enough?” for elite sprinters
57:00 Isometrics, sarcomeres in series & speed development
1:05:20 Communication, trust & the evolving role of the coach

Angus's Research: https://www.researchgate.net/profile/Angus-Ross
Support the show

Dr. Christopher Stanley (CMPC) is a sport and performance psychology professor at the University of Western States, former Lead Sport Psychologist for USA Track & Field across the Tokyo–Paris Olympic cycle, and the Atlanta Track Club Elite.
In this episode, Chris illustrates how coaches can implement mental skills training in track & field without adding extra time—covering practical tools for confidence, focus, and performance under pressure. In addition, the relational aspect of coaching is discussed throughout the conversation; Chris provides practical tips on how to improve communication and trust in coach-athlete dynamics. He is also the author of Right from the Start: Mental Performance Skills for Youth and Adolescent Athletes. 
Topics / Timestamps:
0:00 Chris’ background + USATF/Olympic experience
3:55 Selling sport psych to coaches + creating buy-in
8:20 Event-specific mental skills (sprints vs jumps vs distance)
14:20 The coach effect: demeanor, prompts, and regulation
21:40 Why “focus” and “wake up” cues often fail
30:10 Mental performance at the Olympics & World Champs
39:30 Breathwork, pressure, and physiological regulation
46:10 Self-talk, imagery, and quick redirection strategies
51:10 Rapport, autonomy, and motivation frameworks
57:30 Chris’ book + practical resources for coaches

Support the show

This episode brings together three coaches with documented success coaching the 400 meters and 4×400 m relay within the NCAA system.
Ernie Clark, the Head Coach for sprints, hurdles, and jumps at Northern Arizona University, previously coached at San José State and Ashland University. He has guided athletes such as Trevor Bassitt, Myles Pringle, and Jeremiah Walker to 45-second performances, while also producing multiple school and conference record holders in the 400 m. Most recently, Clark led the NAU women’s 4×400 m relay to the NCAA Championships, where they ran a school and conference record of 3:31.28.
Bob Thurnhoffer, the first-ever guest on the podcast, continues to expand an already accomplished résumé. Now an Assistant Coach at the University of Louisville, he coached Synclair Savage to the NCAA Outdoor Championship title in the women’s long jump this past season. During his two seasons at the University of New Mexico, Thurnhoffer coached Rivaldo Leacock and Jovahn Williamson to NCAA final appearances in the 400 m hurdles and 400 m, respectively, while also guiding Jevon O’Bryant and Brodie Young to multiple 45-second performances, culminating in his men’s 4×400 m relay reaching the NCAA final.
Jason Wakenight, Assistant Coach at the University of Iowa and a previous guest (Episode 22), has built one of the strongest reputations in the NCAA for developing elite 400–800 m training groups. During his time at Iowa he has coached two 44-second performers (Jenoah McKiver and Mar'yea Harris), six athletes under 45 seconds (2020 Big Ten athlete of the year, Wayne Lawrence Jr), and four 4×400 m relay teams under 3:01. In 2025, Wakenight led the Iowa men’s and women’s 4×400 m relay teams to 4th- and 6th-place finishes at the NCAA Outdoor Championships. On the women’s side, Iowa broke both the indoor and outdoor school records last season, highlighted by a 3:26.90 outdoor performance in the 4×400 m relay. The Iowa men’s 4×400 m relay has reached the NCAA Outdoor final in five of the last eight championships and won seven of the last ten Big Ten outdoor titles.
Topics:
What truly defines elite 400 m training for men and women
Speed vs. special endurance and how to allocate training emphasis
Training the first 300 m versus the final 100 m of the race
Race modeling, split targets, and velocity management
Developing quarter-milers from different athlete profiles
Building championship-ready 4×400 m relay teams
Managing volume and intensity across long seasons
Confidence, belief systems, and execution under fatigue
Apologies for the audio/connection difficulties within this episode. 
Support the show

Craig Pickering – former Olympic sprinter, Winter Olympian in bobsleigh, sport scientist, and now Director of Performance Sustainability at Athletics Australia – joins the show to unpack what it takes to build a world-class sprint and relay system. He shares insights on athlete transitions, skill acquisition, and the systems driving Australia’s sprint resurgence.
We explore his journey from elite athlete to high-performance leader, how Australia has built depth and buy-in across its relay program, and why “training in chaos” has become central to his coaching philosophy. Craig also speaks on data-driven decision making, performance support, and the innovation shaping the next era of Australian athletics.
Topics:
0:02 – Craig’s journey from elite athlete to high-performance leader
5:25 – Injury setbacks, transitions, and entering the sport science world
9:27 – Moving to Australia & shaping Athletics Australia’s performance pathway
10:39 – Why Australian men’s sprinting is rising
13:51 – Building relay culture, buy-in, and structuring effective camps
24:10 – Relay coaching philosophy & the value of training under chaos
35:17 – Skill acquisition, decision-making & performance under pressure
40:50 – The evolving role of the modern coach and performance support
51:28 – Pathways Transition Program & developing future athletes
52:52 – Research, innovation & the next frontier for Australian athletics
Support the show

Marco Airale has been one of the fastest-rising elite sprint coaches of the past five years — and one of the youngest — guiding athletes like Reece Prescod, Andre De Grasse, Daryll Neita, Amy Hunt and others to fast times and global medals. With a background in physiotherapy and osteopathy, Marco blends therapy and coaching to maximise performance and keep athletes healthy. 
In this conversation, we discuss:
Balancing step length and step frequency for each athlete
Using intensive tempo to build fitness and resilience
Managing training load and recovery across the season
The role of warm-ups in preparing sprinters for peak performance
Coaching sprinters, hurdlers, and relay athletes at the elite level
Building and leading an international training group in Italy
Preparing athletes for multiple rounds at major championships
Follow Marco on Instagram: coach_air_
Support the show