Elitefts Sports Performance Podcast


Sports and Fitness





July 2015
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Bob Alejo

  • Assistant AD/ Director of Strength & Conditioning
  • North Carolina State University

Topics Covered in the Podcast

  1. How Coach Alejo got started in the industry
  2. How the game of baseball has progressed
  3. Communication with Athletic Trainers and Physical Therapists
    1. Abdominal Injuries  in Baseball
    2. Baseball Players vs Throwers
  4. Tommy John's Epidemic... A different take
    1. Total body strength is the best way to increase bat speed
    2. More resiliency in younger arms
    3. Innings thrown vs pitches thrown
    4. Monitoring the Bullpen
    5. Baseball is performed from your toes to the ends of your fingers
  5. Assessments
    1. Approach athletes like they're damaged goods
    2. Its not a one day deal
  6. Go to Exercises
    1. There is no exercise you should avoid
    2. Pressing overhead for overhead athletes
    3. Finding the Research
    4. About balance more than movement
    5. Variances between the
  7. In-Season Training
    1. High Intensity during the season
    2. Decrease the slope of the decline by lifting heavy
    3. If you can't gain strength at the rep range how can you maintain it?
    4. Low Volume reduces fatigue and soreness
  8. Conditioning and Speed
    1. Rest,sets, and intervals
    2. Quantify everything
    3. Low intensity tempo work
    4. Tempo to Speed Endurance to Speed
    5. Everything comes down to 1st step speed
  9. Strategies to build rapport with Sport Coaches
    1. Everything data driven!
    2. Start correlating your data
    3. If you are going to be fast, you need to be strong, If you are strong, you can change direction
  10. Best advice for young coaches
    1. Technology has enabled coaches to contact anyone
    2. You don't need to guess anymore
    3. Call your peers
    4. Your group is your group. Get them better first

Elitefts™ Sports Performance Podcast on iTunes

The Bob Alejo File

Assistant AD/Director of Strength and Conditioning Bob Alejo oversees all of the strength and conditioning efforts of the department, and coordinates the day-to-day efforts of the men's basketball team.

Prior to joining the Wolfpack staff in April, Alejo served as the Director of Strength and Conditioning for the Oakland A's, a position he also held from 1993-2001. In that role, he was responsible for all aspects of the organization's year-round physical preparation at both the major league and minor league levels. 

Prior to rejoining the A's, Alejo was the Director of Strength and Conditioning at UC Santa Barbara from 2005-2008. During that time he was also a member of the 2008 U.S. Olympic Team as strength and conditioning coach for the Gold medal-winning men's beach volleyball team of Todd Rogers and Phil Dalhausser. 

From 1984-1993, Alejo served as strength and conditioning coach at UCLA where he worked with 23 men's and women's teams, including the men's basketball team while current Wolfpack head coach Mark Gottfried was an assistant coach. During his tenure in Westwood, the Bruins racked up 25 national championships and produced more than 100 All-Americans. 

Prior to joining the Bruins' staff, Alejo served as strength and conditioning coach for football at his alma mater, Chico State. He earned his B.A. in physical education from Chico State in 1982 and is a member of the Wildcats' Athletic Hall of Fame after a successful baseball career.

An accomplished lecturer and author, Alejo is a Certified Strength and Conditioning Specialist (through the National Strength and Conditioning Association's Certification Commission) and holds the advanced NSCA Registered Strength and Conditioning Coach distinction. He has also been elected to three halls of fame: Chico State Athletics, Chico State Baseball (inaugural inductee) and the Chico Professional Baseball "Legends of the Diamond."


Direct download: SPP_64_Bob_Alejo.mp3
Category:Sports and Fitness -- posted at: 2:42pm EST

Elitefts SPP: Joe Hashey Interview

Joe Hashey

Synergy Athletics

Fitness Business Empire


Topics Covered in the Podcast

How Joe got started


  1. 4 Knee Surgeries.... and a lot of questions
  2. The Start of Synergy Athletics
  3. Transitioning from only athletes to the adult population
  4. Psychology of completion


What do need to know to start the training process


  1. What the athlete wants and what the parents think they need
  2. The responsibility of college preparation
  3. Using communication with coaches as a learning experience


A general look at the training philosophy


  1. Concurrent Periodization with High School and College Athletes
  2. Repetition method to prepare for Max effort and dynamic effort
  3. Training Athletes vs training lifters
  4. Athletes need to know, like, and trust you
  5. Understanding bar speed 


Relationship Building

  1. Three phases: Individual, family, community
  2. Referrals vs giving back

What athletes really need


  1. Appropriate recovery
  2. Sleep cycle
  3. Travel Teams
  4. Nutrition
  5. Not a work-ethic issue.... at all


Teaching skills related to the business word


  1. Understanding learning styles
  2. Match the mental to the physical goals
  3. Uncomfortable equals opportunity for growth


How professional development has evolved

  1. Mature as a business person as much as a training
  2. Trainers approach to business vs business owners approach to business
  3. The point of diminishing returns
  4. Social Media Impact
  5. Find people to network with

Training Football Players


  1. Linear periodization for conditioning
  2. One good lift in per session, then address weaknesses
  3. Training In-season during the off-season
  4. Make better at the sport not the work-out


The Best advice for Trainers and Gym Owners

  1. You must be a life-long learner
  2. There are people that have done what you want to do

The Joe Hashey File

Certified Strength And Conditioning Specialist, NSCA (2007 – present)
CPR and AED Certified (2006 – present)
Masters in the Arts Of Teaching – Colgate University (2006)


Youtube Partner – 8.2 Million Views on Fitness Videos.
Men’s Fitness, Contributing Author (2012)
Men’s Health, Contributing Author (2012)
Speaker NSCA National Conference, Las Vegas (2011 and 2012)
Speaker Central Ohio Strength Clinic (2011)
Author “Powerful Muscle Recovery Manual” (2011)
Speaker NSCA Vermont (2011)
Author “Bull Strength Conditioning Manual” (2010)
Speaker at Strength Coach 101 (2009)
Contributing Author – EliteFts, Straight to the bar, Critical Bench(2008- present)
Author “Bull Strength Training Manual” (2008)
Secrets of Strength Development Seminar Attendee (2009)
Head Modified Baseball Coach (2008 – 2009)
High School Assistant Football Coach (2006 – 2009)
Strength and Conditioning Coach – Hamilton High School (2005-2006)
Semi Professional Football All-Star (2004-2005)
Colgate University Football Player (2000-2002)


Direct download: SPP_63_Joe_hashey.mp3
Category:Sports and Fitness -- posted at: 2:49pm EST

Elitefts SPP: Fred Eaves Interview

Fred Eaves

Director of Wellness and Athletic Performance

Battle Ground Academy

Topics in this Podcast

Topics Covered in this Podcast

How Coach Eaves got started in the profession

Taking over a New Program

  1. Assessing the situation 
  2. Identifying roadblocks
  3. Exceed expectations
  4. Under-promise over-deliver

The Multi-Sport Athlete

  1. Over-specialized and under-generalized
  2. The correlation between the number of sports played and injury rates
  3. The throwback kid: physicality, mentality, and resiliency
  4. The benefits of competing in other sports year round


  1. Block Zero (Wildcat) assessments
  2. The Dynamic Movement Screen
  3. Relative strength
  4. Movement quality


  1. 8-period rotating schedule
  2. Tier System for everyone
  3. Regressing non-athletes in class
  4. Wildcat, white, grey, gold, blue programs
  5. Technique then Velocity then Load
  6. Counter-culture what the world tells us
  7. Do more of what they are not getting

In-Season Adjustments with the Tier System

  1. Manipulating sessions, volume, and intensity
  2. In-season: keep high intensity and control the volume
  3. Empowering older athletes
  4. RPE scales and HS athletes


  1. Rotating schedules for athletes
  2. 30 minute sessions during school hours
  3. MWF = Strength training, TH = Movement and Restoration
  4. Complex for the strength coach = simple for the kids and coaches
  5. Mixed gender versus boys and girls only

Go to Exercises/ Drills

  1. Trap Bar DL
  2. OlympicLifts
  3. Every situation is unique
  4. Overhead Squat
  5. Swiss Bar Presses
  6. Exercise selection for stress management
  7. Baseline with 3 regressions and 3 progressions

Monitoring/ feedback

  1. Why monitor if we can't do the basics
  2.  Be the best you that you can be
  3. APRE numbers for tracking
  4. Can't be numbers driven
  5. If you are only looking at the end number, you are not getting the whole picture
  6. Fighting against the Culture

Mentoring/ Character Development

  1. The most important aspect of the job
  2. Model the behavior
  3. Be accessible
  4. Transactional versus transformational
  5. All you leave behind is how you effect, Trickle down, cyclical
  6. Set the legacy
  7. Perception is reality
  8. Put accountability back on the player

Advice for young coaches

  1. Differentiate yourself
  2. Humility
  3. It is a unique field.. Sacrifice
  4. Bringing others down to build your up
  5. Stay in the Eye of the Storm

How to contact you/ social media

The Fred Eaves File

Fred Eaves is currently the Director of Wellness and Athletic Performance at Battle Ground Academy in Franklin, TN. He has 16 years of experience in the field that includes stops at UT-Chattanooga, the University of Tennessee, and Louisiana State University as well as multiple high schools in the state of Tennessee. Eaves was voted the 2013 Samson Equipment and American Football Monthly Central Region High School Strength and Conditioning Coach of the Year. Battle Ground Academy’s Athletic Program has had tremendous success in the last year with state championships in men’s basketball, men’s soccer, Final Four appearances from baseball, women’s soccer, and a State Quarterfinal appearance from the football team. Eaves holds degrees from UT-Chattanooga, Tennessee Tech University, Lincoln Memorial University, and the University of Missouri. He currently serves as the Tennessee State Director for the National Strength and Conditioning Association (NSCA).

Coach Fred Eaves is entering his second season as the Defensive Line Coach for the Wildcats.  This is also Coach Eaves 16th year coaching overall. Coach Eaves coached three State Championship football teams and 1 state championship weightlifting team before coming to BGA. In addition to coaching, Coach Eaves is the Wellness and Athletic Performance Coordinator for all BGA students and athletic teams. Coach Eaves has trained 32 NFL Draft picks as well as 10 NCAA All-Americans. Among these players are Jerod Mayo, Arian Foster, and Randall Cobb. Coach Eaves has also been a featured author for American Football Monthly and Gridiron Strategies. He is also a featured speaker at the Hammer Strength clinic series. Coach Eaves has been a strength coach collegiately at the University of Tennessee at Chattanooga, The University of Tennessee, and Louisiana State University. He is married to Kristy Eaves and has two step children: Savanna and Grant Allen.

Battle Ground Academy


Direct download: SPP_62_Fred_Eaves.mp3
Category:Sports and Fitness -- posted at: 10:58am EST

Elitefts SPP Mark McLaughlin Interview

Mark McLaughlin

  • Physical Preperation Coach
  • Owner of Performance Training Center

Topics Covered in this Podcast

Mark's Journey

  1. Catastrophic injuries in youth athletics
  2. 3 cases that got Mark's attention to research training
  3. Individual Training to Volunteer to Facility Owner


  1. Extensive medical questionnaire
  2. Subjective information form athlete: What are your goals
  3. Omegawave assessments
  4. Warm-up and performance testing
  5. Sports Specific Conditioning
  6. Strength Assessments
  7. How much time are they willing to train?

Balancing the athletes schedule with training

  1. Number of games, fitness level, particular team or coach

Communication with Sport Coaches

  1. Educating parents and the athletes to avoid
  2. The Training is only one part of it
  3. Recovering is a crucial aspect
  4. Recovery need s to be individualized and personalized
  5. Recovery becoming natural
  6. Avoid glycolytic and lactic environments
  7. Allowing athletes to recover naturally
  8. HRV Fight or Flight vs. Rest and Relax

Training Youth Athletes

  1. Ban AAU Basketball and youth club sport games
  2. Educate coaches and parents
  3. A Platform for the education process
  4. Can science give us the data we need
  5. Governing bodies

Long Term Athletic Development Model

  1. The coaches don't have the tools to manage the process
  2. Education for when is the right and wrong time
  3. Differences between males and females
  4. The Formula 1 Analogy

HRV and other technology

  1. Charlie Francis observation of Ben Johnson
  2. Jay Schroeder Auto-regulation
  3. Coaches becoming great listeners
  4. Technology to embody the mission statement
  5. Buddy Morris, Tom Myslinski and the Omega Wave
  6. Observation plus training methodologies
  7. Learn from other coaches and how they implement their programs

Athlete Buy-In

  1. Quality trumps quantity
  2. Reducing Injuries in Athletes
  3. Educating parents and athletes on playing sport year-round
  4. Reducing games = reducing injuries
  5. Consistency of being active
  6. Helmets on before 9th grade?
  7. Concussions reducing exposures
  8. Best practices in terms of techniques

 What Athletes Need to Work on

  1. Running technique can fix itself depending on age
  2. Jumping, landing, bounding, etc
  3. Strength training: single leg bodyweight movement first
  4. Squat, Deadlift, Depth Jumps, etc. when the athlete is ready
  5. Its not the exercises but how they are integrated

The best advice for young coaches

  1. Be extremely open on everything
  2. Best practices of the most successful companies
  3. Develop a deep passion for learning
  4. Communication by embodies your values and must connect with a multitude of work

The Mark McLaughlin File


Founder of Performance Training Center. Mark attended college at the College of Sante’Fe in New Mexico. He is a native Oregonian currently living in Portland. His passion of all athletics flourished throughout his teen years. He participated and competed on various teams and in a variety of sports. Through his years of participation in sports and later in his education, Mark developed a deep commitment not just to sport but also to the complete well being of the athlete. This passion and commitment leads to continual self-education in the field of athletic performance enhancement. Mark has been active in the field of athletic performance enhancement since 1997. Mark has trained over 700 athletes on every competitive level ranging from Olympic, professional (NFL, MLB, CFL), college, high school and grade school athletes. As well as working with individual athletes, Mark works and consults with professional organizations (NFL, MLB, NBA), NCAA universities, high school, club, and youth sport organizations. In addition to Mark’s training and consulting services, he conducts speaking engagements with various organizations locally, nationally as well as internationally.


Direct download: SPP_61_Mark_McLaughlin.mp3
Category:Sports and Fitness -- posted at: 4:27pm EST