Appearing yet again as a featured guest, Dr. Bryan Mann recently joined Joel Smith on the Just Fly Performance podcast. In past episodes, the Just Fly Performance podcast has featured guests with varying opinions on bar measurement techniques and velocity based training, and Smith invited Dr. Mann to shed light on the debate.

Smith and Dr. Mann begin the episode by discussing the newest version of Dr. Mann’s book and the ideas that he has refined since his previous publications. Dr. Mann goes into detail about the knowledge he has gained regarding transfer of training and the seemingly small factors that have a large impact, such as a player taking a few extra seconds of rest during conditioning. He also mentions the overuse of velocity based training, in the form of incorrect application to supplemental or accessory work.

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Dr. Mann goes on to break down general and peripheral transfer to training, particularly in its role in velocity based training. For instance, what benefit does velocity based training offer if an athlete is already doing sprints and other explosive movements outside of the gym? This leads to a deep-dive into general physical preparedness and specialized physical preparedness, in which Dr. Mann offers both a practical point of view and a scientific explanation of an athlete’s response to training. In its practical form, Dr. Mann says that, “Looking at things from a GPP and SPP standpoint is always the most beneficial. If you’ve got certain exercises you know that, done in this manner, transfer to the sprint, why change?” For the scientific viewpoint, Dr. Mann explains the role of the sarcoplasmic reticulum and rate coding.

For the remainder of the podcast, Smith and Dr. Mann discuss further applications of velocity based training and athlete development, including topics such as fast-twitch muscular hypertrophy, differing athlete responses to training based on body type, bar speed in relation to squat depth, ensuring athletes don’t cheat the system, when to use peak versus when to use average velocity numbers, vertical jumps, and Dr. Mann’s preferred device for tracking velocity.


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By the minute:

  • (1:43) Podcast and introduction
  • (4:55) Ideas Dr. Mann has refined for his new publication
  • (9:21) General vs. peripheral transfer in training
  • (14:42) Viewing training through a GPP and SPP lens
  • (18:03) The role of the sarcoplasmic reticulum and rate coding
  • (23:00) Fast-twitch hypertrophy and bar speed
  • (26:55) Variety in athlete response to training based on body type
  • (31:50) Bar speed at different squat depths and loads
  • (38:07) Adjustments based on velocity or power
  • (40:00) Peak vs. average velocity measurement
  • (47:02) Jump squats, vertical leap, and pairings
  • (52:55) Gym Aware; comparison of tools and devices for velocity based training
  • (57:24) Basic primers for including bar speed throughout a training season
  • (1:01:10) Thoughts on complex training