{"podcast":{"title":"PA CHALK UP","slug":"pa-chalk-up-6728503","podcast_index_feed_id":6728503,"rss_url":"https://anchor.fm/s/e8409bcc/podcast/rss","website_url":"https://www.primitiveathletix.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/38865483/38865483-1754656261691-ebc27ebe9e3b.jpg","author":"Manny Silveira","episode_count":146,"summary":"Raw, unfiltered conversations with some of the sharpest minds in strength & conditioning, sports science, and sports coaching. From elite training rooms to grassroots sport, we dive deep into the principles, stories, and methods that drive real athlete success. No fluff, no recycled soundbites — just honest discussions that bridge the gap between research and real-world coaching, giving you the tools, ideas, and hard truths to think sharper, coach better, and lead athletes to peak performance. Enquiries: mannysilveira@primitiveathletix.com Follow Us: @_coachmanny_","last_synced_at":"2026-06-16T08:18:25.557764+00:00","page_url":"https://stenobird.com/podcast/pa-chalk-up-6728503"},"episode":{"title":"RETT LARON - S&C COACH @ ECZACIBAşI DYNAVIT #117","slug":"rett-laron-s-c-coach-eczaciba-i-dynavit-117","published_at":"2025-12-15T12:00:00+00:00","page_url":"https://stenobird.com/podcast/pa-chalk-up-6728503/rett-laron-s-c-coach-eczaciba-i-dynavit-117","show_page_url":"https://stenobird.com/podcast/pa-chalk-up-6728503","url":"https://podcasters.spotify.com/pod/show/pa-chalk-up/episodes/RETT-LARON---SC-COACH--ECZACIBAI-DYNAVIT-117-e3cbfbr","audio_url":"https://anchor.fm/s/e8409bcc/podcast/play/112622395/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-14%2F414369132-44100-2-775336b8a5601.mp3","summary":"Rett Larson is an Olympic and pro volleyball S&C coach who turns warm-ups into real training and intent into horsepower. He gamifies everything—measured jumps, landmine throws, reverse treadmill sprints, and sneaky isometrics—so athletes get explosive, durable, and hooked. Creator of No Zombies , he thrives under constraints and builds teams that leave the gym sweaty, smiling, and better. steal-this-playbook: • Warm-up = development block. Games that earn the grind (tag/volley variants → 2–3 min micro-dosed isos), then one tracked jump per lift (weighted block/approach/drop-catch), constraints rotated daily (broad-in, left-only, band-accommodated, <200 ms contacts), pairs/leaderboards so intent stays real. • Constraints > cues (perception–action). Replace cone mazes with spikeball/pickleball/table tennis, copy fencing-style decel, and if you keep ladders, make them leader–follower for rhythm + reactivity. Design the drill so the body learns without the speech. • Shoulders + posterior chain the volleyball way. Straight-arm capacity (ring hangs + L-sits, handstand holds), landmine coiled-core jerks and throws to vertical (heavier if it still hits vertical), plus Bulgarians/RDLs/Nordics and curved-treadmill badges (chasing top km/h) for the other side of the force–velocity curve; early season hides eccentrics/isos in warm-ups, late season skews reactive/play. • Creativity under constraints (and the toolbox tiers). No flywheels? Use BOSU (ball-up adduction squeeze), bands, noodles as “swords,” partner backpedal knees-over-toes starts. Build a living library: explore in warm-ups → promote what works, demote what doesn’t. When the HC says “arm speed,” the next two weeks of warm-ups look like arm speed —med-ball throws, landmines, sprint cues—measured and scored. ⁠⁠…","meta_description":"Rett Larson is an Olympic and pro volleyball S&C coach who turns warm-ups into real training and intent into horsepower. He gamifies everything—measur…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4219,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/pa-chalk-up-6728503/episodes/rett-laron-s-c-coach-eczaciba-i-dynavit-117/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/pa-chalk-up-6728503/rett-laron-s-c-coach-eczaciba-i-dynavit-117.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}