Building culture, programming with limited resources, multi-sport durability, and coaching relationships

From Gymnast to Strength Coach: Coach Grubbs' Journey

In this conversation, Coach Stephanie Grubbs shares her journey from being a collegiate athlete to becoming a strength and conditioning coach in professional baseball. She discusses the unique challenges of working in a long season, the importance of technology in training, and the balance between the art and science of coaching. Coach Grubbs emphasizes the significance of mentorship, adaptability, and the evolving landscape of strength and conditioning, particularly for women in the field. The conversation also touches on the differences in training approaches for pitchers and position players, as well as the importance of building trust with athletes. Takeaways Coach Grubbs emphasizes the excitement of spring training and the camaraderie it brings. She gained immense respect for the demands of a baseball season after experiencing it firsthand. Technology in strength and conditioning should solve specific problems rather than just be flashy. The balance between art and science is crucial in coaching athletes effectively. Adaptability is key in both coaching and athlete training. There are no bad exercises, only bad execution, highlighting the importance of proper technique. Surrounding oneself with knowledgeable mentors can greatly enhance a coach's career. Being a female strength coach in a male-dominated field presents unique challenges and opportunities. Building trust with athletes is essential for effective coaching and training. Continuous auditing of training systems and processes is necessary for improvement. Chapters 00:00 Introduction to Coach Grubbs and Excitement for Spring Training 02:44 Coach Grubbs' Journey in Strength and Conditioning 04:40 Transitioning from College to Professional Sports 10:07 The Impact of Technology in Strength and Conditioning 19:43 Balancing Art and Science in Coaching 22:40 Developmental Changes from High School to Professional Sports 28:59 Navigating the MLB Athlete Experience 31:02 Understanding Conditioning and Performance Metrics 34:02 The Evolution of Training Techniques in Baseball 38:42 Adapting to New Challenges in the Game 43:13 The Role of Mentorship in Strength and Conditioning 46:57 Breaking Barriers: Female Coaches in Baseball 54:53 730 moffit outro.mp3

Athletic Training at Every Level

Coach Reagan Willis shares her journey from college sports to becoming a head athletic trainer at U High. She reflects on her coaching experience, mentorship, and the importance of arm care for athletes. The conversation also covers the transition to U High, balancing work and hobbies, and the daily schedule and responsibilities of an athletic trainer at a K-12 school. The conversation covers the athlete training and recovery process, emphasizing the importance of communication and buy-in. It also explores the collaboration with strength coaches, the significance of recovery and nutrition, injury prevention, mentorship, rewarding aspects of the job, and the role of athletic trainers in high schools. Additionally, a fun question about being stranded on a deserted island adds a lighthearted touch to the discussion. Takeaways * Transition from college to K-12 athletics * Mentorship and leadership in athletic training * Importance of arm care for athletes Importance of communication * Holistic approach to athlete development Chapters * 00:00 Importance of Arm Care for Athletes * 24:27 Collaboration with Strength Coaches * 30:00 Rewarding Aspects of the Job * 36:13 Role of Athletic Trainers in High Schools

Strength and Conditioning: A Unique Coaching Journey Balancing Coaching and Family Life

In this episode, Joe Ryan speaks with Maddie and Hunter Harrelson, a husband and wife duo in the field of strength and conditioning. They discuss their unique experiences as coaches, the challenges of balancing work and family life, and the importance of communication in coaching. The Harrelsons share valuable lessons learned from their experiences, memorable stories from the weight room, and insights into building healthy habits for both coaches and athletes. They also touch on the significance of hobbies and personal life outside of coaching, and engage in a fun discussion about their favorite pieces of equipment. Takeaways Strength and conditioning coaching requires strong communication skills. Balancing work and family life is crucial for coaches. Building relationships with athletes is more important than perfect programming. Coaches should prioritize sleep and nutrition for optimal performance. Experience in the field is invaluable for personal and professional growth. Working together as a couple in coaching can enhance both personal and professional lives. Creating a supportive environment for athletes leads to better outcomes. Coaches should not hesitate to learn from sport coaches. Finding time for hobbies is essential for maintaining balance. Memorable experiences in coaching can shape a coach's philosophy. Chapters 00:00 Introduction to Strength and Conditioning Coaching 04:58 The Unique Dynamic of a Coaching Couple 12:01 Balancing Work and Family Life 16:03 Lessons Learned from Experience 21:00 Collaborative Coaching and Programming 24:56 Future Aspirations in Coaching 28:03 Managing Athletic Schedules and Workouts 32:11 Balancing Work and Personal Life 36:35 Translating Work Habits to Home Life 40:42 Memorable Strength Coaching Stories 48:21 Desert Island Workout Equipment Choices 🌐 www.themoffittmethod.fit 📧 Contact us - info@themoffittmethod.fit 📸 Instagram - https://bit.ly/3LGwDiC [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqazVoR20wSE9LNjZvSGo0ZEtQeUQweFVKQVlWZ3xBQ3Jtc0tsamd1SjVhczczblVWdnNTb0h4R3Z5enAxcHE1TFhVWmxweC1iWDdCU0V5OC1aTVdUdWdmTFdvZ3NKeHhBQTViRFR1R2RGZENDZTcxZGk5WFVXU09PWm9NTE9jbk9XNlFXQ1d3VXpYeW1OQ2JfUjNpUQ&q=https%3A%2F%2Fbit.ly%2F3LGwDiC&v=fYlF8twAINc] 🐦 Twitter - https://bit.ly/3kqPc0S [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbTV3VGNfTEF4US01RDgzNkc4aGJBa2ZOc3dpQXxBQ3Jtc0tuTk5TNDRESGJFNGF0OEtjd0w0XzJ4OVZqU1RGWXJnT3JvZkJFQWRyLThodkhkdHhQSlpxU29GVlUzUHJjZ0JuWVhPbTgzbFZHcUo2TXhTbGdrblJRekwyNWRGRHhQODdoQWdtTkZtRnlwbi1Fenpycw&q=https%3A%2F%2Fbit.ly%2F3kqPc0S&v=fYlF8twAINc] 🐦 Coach Moffitt on Twitter - https://bit.ly/3ev6zuC [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFk2OHpGQUEwOXBHQldZRVFjTG1VY3RKd0RPZ3xBQ3Jtc0tteG1ISFVROHc3Q2xnZVhLVVFacUxLOFQzRUFDb1lCVkhiVF9kSy1tV3RGbHZ1UWJHTHVkenRGMGI2Ry1vd2R1MlY4XzlWN05COGhnRjlwb1dodjF4bnRKeERsUjY4N1JEeG9LeV8ycXdaTGlNVW50Zw&q=https%3A%2F%2Fbit.ly%2F3ev6zuC&v=fYlF8twAINc]

Building culture, programming with limited resources, multi-sport durability, and coaching relationships

Episode Summary Coach Alan Bryant joins Joe Ryan to talk shop on what it actually looks like to run a high school sports performance program with a massive daily athlete turnout, how small-school constraints sharpen programming creativity, and why teaching + relationships matter more than yelling + spreadsheets. They dig into in-season training decisions (squatting, pulls vs. catches), the underrated role of fuel/hydration, and the “unsung hero” equipment Coach Bryant will always bet on: kettlebells. Guest Snapshot: Coach Alan Bryant * Began coaching in 2003 at Sulphur High School (Louisiana): assistant strength, football, wrestling, track * Worked at McNeese State: director of female sports performance; expanded responsibilities across sports (including baseball pitchers) * Private sector: trained MMA fighters, ran group fitness, personal training at Performance Evolution (Lake Charles) * Returned to high school: Sam Houston HS (football/weight room/track, started powerlifting), then Lake Arthur HS * Currently at St. Louis Catholic (Louisiana): building a new sports performance class/culture; ~320 athletes in the weight room daily out of a ~500-student school Key Themes & Takeaways 1) Culture is Built Through Intent + Love * “Do it for the Lou” culture-building is happening faster than expected because the kids are buying into effort + consistency. * Strength coaches form deep bonds because they see athletes at their best, worst, weakest, and strongest—often more than sport coaches (and sometimes even parents). 2) The “Aha” Moment: You Don’t Choose Coaching — It Pulls You Back * Coach Bryant stepped away briefly into sales (BSN Sports) but found himself watching a weight room session and wanting to “borrow a whistle and take over.” * Realization: the conversation shifted from jerseys → programming phases, and it confirmed where he belonged. 3) Small Schools Create Better Programmers * Small schools force creativity due to limited equipment/resources. * Big schools can buy solutions; small schools require improvisation and smarter pattern training. * Multi-sport athletes at small schools build durability and adaptability because they transition sport-to-sport with little downtime. 4) “Assess, Don’t Guess” * Coach Bryant emphasizes watching movement patterns constantly: * hinge, lunge, squat, pull * elbow lockout, hinge mechanics, movement limitations * Coaching = teaching, re-teaching, and modifying based on the athlete—not blindly enforcing a template. 5) Communication: Teach More, Yell Less * He’s loud when needed (50 kids vs. one coach), but not a “hell raiser.” * Kids want to know why now—so he explains purpose early: * warm-up → two prep stations (prime mover, core, joint prehab) → main work * Body language is diagnostic: hands in pockets, arms folded, focus levels, sleep, readiness. 6) Fuel + Hydration = Injury Reduction (Not “Prevention”) * Injury “prevention” is really injury reduction. * Pantry/snacks/hydration systems matter—he notes fewer cramps when athletes are actually fueled and hydrated. * Example from college: athletes were healthiest in camp when nutrition/hydration were structured throughout the day. 7) Training Methods: Circuits, HIIT, and “Red Line” Work (Used Intentionally) * HIIT-style circuits have a place in sport prep: * med ball slams, sleds, tire flips, shuttles, dips, jump squats * timed intervals (e.g., 3.5 min work / 90 sec recovery) * Mental lesson from MMA training: the body can handle more than the mind wants—results live “across the red line.” 8) In-Season Adjustments: Pulls Over Catches, Front Squats Over Back Squats (Sometimes) * Coach Bryant currently avoids racking cleans in-season due to wrist/elbow/shoulder pounding from football. * Uses pulls + front squat pairings to keep triple extension while reducing joint stress. * Notes he stopped back squatting in-season for this group because they’re new to year-round S&C and he’s prioritizing movement quality + joint integrity. 9) Posterior Chain: Stop Ignoring Hamstrings * He walked into lingering hamstring issues and “zero hamstring work” history—immediately flagged it. * Too many knee braces = a signal. Starts with hamstring strength and posterior chain emphasis. Equipment + Exercises He’d “Live and Die By” Unsung Hero Equipment: Kettlebells * Versatile, durable, and challenges stabilization due to offset load. * Used for: carries, cleans, squats, RDLs, rows, lunges, throws, conditioning. Favorite “Non-Big-3” Lower Body Movement: Reverse Lunges * Huge value for athleticism, control, unilateral strength, and sport transfer. Mentors & Influence * Early coaching influences shaped calm leadership and professionalism: * Coaches who didn’t need to explode to be respected * Lessons in organization (“be two months ahead, not two steps ahead”) * Relationship-first coaching (“you can’t discipline a kid until they know you care”) * Strong influence from powerlifting community and coaching circles—learning meet operations, peaking blocks, and programming refinements. Defining “Why” Story (Impact Moment) * Coach Bryant’s favorite moments: watching athletes—especially first-time female lifters—hit big lifts, get white lights, and realize how strong they really are. * The “hardest shells to crack” often become the most meaningful impact stories. * Emotional moment seeing former athletes at a jamboree—how far the impact reaches becomes real when they return and express gratitude. Rapid-Fire / Fun Segment (Start) * Motivation movie pick(s): * Rocky (classic) * Vision Quest (highly recommended by Coach Bryant) 🌐 www.themoffittmethod.fit 📧 Contact us - info@themoffittmethod.fit 📸 Instagram - https://bit.ly/3LGwDiC [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqazVoR20wSE9LNjZvSGo0ZEtQeUQweFVKQVlWZ3xBQ3Jtc0tsamd1SjVhczczblVWdnNTb0h4R3Z5enAxcHE1TFhVWmxweC1iWDdCU0V5OC1aTVdUdWdmTFdvZ3NKeHhBQTViRFR1R2RGZENDZTcxZGk5WFVXU09PWm9NTE9jbk9XNlFXQ1d3VXpYeW1OQ2JfUjNpUQ&q=https%3A%2F%2Fbit.ly%2F3LGwDiC&v=fYlF8twAINc] 🐦 Twitter - https://bit.ly/3kqPc0S [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbTV3VGNfTEF4US01RDgzNkc4aGJBa2ZOc3dpQXxBQ3Jtc0tuTk5TNDRESGJFNGF0OEtjd0w0XzJ4OVZqU1RGWXJnT3JvZkJFQWRyLThodkhkdHhQSlpxU29GVlUzUHJjZ0JuWVhPbTgzbFZHcUo2TXhTbGdrblJRekwyNWRGRHhQODdoQWdtTkZtRnlwbi1Fenpycw&q=https%3A%2F%2Fbit.ly%2F3kqPc0S&v=fYlF8twAINc] 🐦 Coach Moffitt on Twitter - https://bit.ly/3ev6zuC [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFk2OHpGQUEwOXBHQldZRVFjTG1VY3RKd0RPZ3xBQ3Jtc0tteG1ISFVROHc3Q2xnZVhLVVFacUxLOFQzRUFDb1lCVkhiVF9kSy1tV3RGbHZ1UWJHTHVkenRGMGI2Ry1vd2R1MlY4XzlWN05COGhnRjlwb1dodjF4bnRKeERsUjY4N1JEeG9LeV8ycXdaTGlNVW50Zw&q=https%3A%2F%2Fbit.ly%2F3ev6zuC&v=fYlF8twAINc]

Chosen Suffering & Friday Night Speed (w/ Coach Ross Garner)

In this episode, Joe Ryan sits down with Coach Ross Garner—Athletic Performance Coordinator and Assistant Football Coach at Effingham County High School (GA)—for a wide-ranging conversation on high school strength & conditioning, program-building, and what it takes to create real buy-in. Coach Garner walks through his coaching journey from Longwood University (interning under Rick Canner) to Liberty, then into the high school ranks across Florida, Texas, and now Georgia. Along the way, he’s coached multiple sports, served in athletic administration, and helped build performance systems in very different environments. What you’ll hear in this episode: * Football culture by state: * Florida = speed at the skill positions * Texas = QB + offensive line play + major resources * Georgia = defensive linemen + linebackers that can run * Why high school S&C is harder than people think (the “teach a 12-year-old to RDL” test) * The biggest misconception about college vs. high school training—and how relationships matter more than ever (especially with NIL/transfer portal realities) * Coach Garner’s mindset pillar: “Chosen suffering”—and why discipline beats motivation * How he earns buy-in: give them what’s familiar, prove your concept, then layer in the upgrades * A practical warning for young coaches: don’t come in and blow it all up * Why sprint timing matters: if he has budget for one tool, Coach Garner wants a laser timer * The metric that matters most to him: not just PRs—but attitude, resilience, and ownership * The “thank you” moments that define success as a coach Rapid-fire favorites: * Motivation movies: The Patriot, The Last Samurai, Friday Night Lights * Books: Extreme Ownership (Jocko Willink) + Chosen Suffering (Tom Ryan) * Desert island equipment: belt squat (and if it has to be portable—PowerBlocks) Where to find Coach Garner: * X / Instagram: @coachrgarnerm If you’re a high school strength coach, sport coach, or athletic leader trying to build standards, culture, and performance—this one is packed with real-world coaching truth. 🌐 www.themoffittmethod.fit 📧 Contact us - info@themoffittmethod.fit 📸 Instagram - https://bit.ly/3LGwDiC [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqazVoR20wSE9LNjZvSGo0ZEtQeUQweFVKQVlWZ3xBQ3Jtc0tsamd1SjVhczczblVWdnNTb0h4R3Z5enAxcHE1TFhVWmxweC1iWDdCU0V5OC1aTVdUdWdmTFdvZ3NKeHhBQTViRFR1R2RGZENDZTcxZGk5WFVXU09PWm9NTE9jbk9XNlFXQ1d3VXpYeW1OQ2JfUjNpUQ&q=https%3A%2F%2Fbit.ly%2F3LGwDiC&v=fYlF8twAINc] 🐦 Twitter - https://bit.ly/3kqPc0S [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbTV3VGNfTEF4US01RDgzNkc4aGJBa2ZOc3dpQXxBQ3Jtc0tuTk5TNDRESGJFNGF0OEtjd0w0XzJ4OVZqU1RGWXJnT3JvZkJFQWRyLThodkhkdHhQSlpxU29GVlUzUHJjZ0JuWVhPbTgzbFZHcUo2TXhTbGdrblJRekwyNWRGRHhQODdoQWdtTkZtRnlwbi1Fenpycw&q=https%3A%2F%2Fbit.ly%2F3kqPc0S&v=fYlF8twAINc] 🐦 Coach Moffitt on Twitter - https://bit.ly/3ev6zuC [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbFk2OHpGQUEwOXBHQldZRVFjTG1VY3RKd0RPZ3xBQ3Jtc0tteG1ISFVROHc3Q2xnZVhLVVFacUxLOFQzRUFDb1lCVkhiVF9kSy1tV3RGbHZ1UWJHTHVkenRGMGI2Ry1vd2R1MlY4XzlWN05COGhnRjlwb1dodjF4bnRKeERsUjY4N1JEeG9LeV8ycXdaTGlNVW50Zw&q=https%3A%2F%2Fbit.ly%2F3ev6zuC&v=fYlF8twAINc]