Coach Em Up Podcast

Check out Les on socials! @LesSpellman @les7spellman

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Speed coach and USR founder LES SPELLMAN joins Tim Riley to break down 40 yard dash mechanics, why concentric-only lifting kills your top end speed, overspeed training controversies, and how he survived a 120 mph car crash to walk onto a D1 track team.

Les Spellman went from a fractured femur, opioid withdrawal, and a wheelchair to coaching NFL Combine athletes and building a global Speed Lab network with over 250 locations. This episode covers all of it, plus the actual coaching methodology that got him there.

On the training side: Les explains why speed training built around heavy concentric lifting produces good accelerators who fall apart in transition and at top end speed. He breaks down how to improve top end speed using overloaded eccentrics, reflexive eccentrics, heavy isometrics, overspeed work, and harder running surfaces. He gives a full mechanical blueprint for how to run a faster 40 yard dash, covering launch angle, hip extension through the first four steps, thigh pull, and relaxing through the finish.

On athlete profiling: Les calls out the overrated practice of labeling athletes when the coaching staff never actually changes the program based on those labels. Data without application is just noise.

On NFL combine speed training and the USR: Les tracked over 1.2 million youth and high school sprint tests to build age-based benchmarks, standardizing speed into miles per hour so coaches could finally compare apples to apples across populations.

On coaching development: Les outlines a three-tier pyramid (general population, youth, pros) and makes a case that group fitness instructors have better cueing and room management skills than most sports performance coaches. He also gets into constraints-led approaches, periodizing your coaching voice, and why giving your knowledge away freely online built his career faster than gatekeeping ever could.

Produced by
Q6 Media
https://q6.media

00:00:00 - Introduction
00:02:40 - Les's running habits
00:12:45 - Near-fatal car crash that changed Les' life
00:23:40 - Janitorial grind, interning, and learning to coach
00:32:42 - Ego-free coaching and giving away knowledge
00:42:00 - Scaling Speed Labs, USR, and COVID pivots
01:03:09 - The coaching pyramid
01:08:00 - Force vs. strength and eccentric training for speed
01:21:12 - Constraints-led coaching, periodizing your voice, and the Apex Fast 40 blueprint
01:36:00 - Breaking max velocity plateaus, overspeed tools, and elite dose-response tracking
01:44:06 - Three things every coach needs to do
01:51:13 - Rant & Rave
01:57:25 - Athlete profiling and GPP
02:06:06 - Unsolicited urinal advice

#LesSpellman #SpeedTraining #40YardDash #CoachEmUpPodcast #SprintMechanics #NFLCombine #UniversalSpeedRating #OvespeedTraining #StrengthAndConditioning #PerformanceCoaching

Check out Tawna on socials! @TawnaEubanksMcCoy

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Tawna Mccoy joins the Coach Em Up Podcast with host Tim Riley to talk about her experience growing up in a small to town to becoming an IFBB pro bikini bodybuilder and gym owner. She speaks on the subjectivity and toxicity surrounding the sport of bodybuilding, opening multiple gyms with her spouse, advice for aspiring business owners, youth and D1 sports, why GLP-1s are becoming too popular, why fitness classes are a great way to get people into the gym, and much much more! Plus, you can't miss the story about her gym catching on fire...

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00:00:00 Intro
00:04:35 Who is Tawna Mccoy?
00:05:36 Growing Up In Waco
00:09:50 Escaping The Small Town Life
00:11:36 Performance/Sports Upbringing
00:16:56 Navigating Big Life Changes At School
00:19:41 Meeting Husband after a Bikini Comp
00:24:06 Getting into Bodybuilding
00:26:58 Olympias and Bodybuilding
00:27:57 The Problem with Perfectionism
00:30:25 Navigating the Toxicity of Bodybuilding
00:37:23 Main Subjective Criteria for the Old Bikini Division
00:41:13 Retiring from Bodybuilding
00:43:57 Opening Gyms with Your Spouse
00:48:23 The Gym Catches on Fire
00:50:47 What parts of being an athlete help with being a business owner
00:52:22 Hold on to good people and Nurture them
00:57:15 Advice For Opening Your First Gym
00:58:07 Taking Over Existing Gym Spaces
01:01:53 The Reasons Gyms Fail
01:03:41 Advice for Someone Opening a Gym
01:07:31 More Gym Chat
01:09:24 3 Things to be a High Achiever
01:12:46 GLP-1 rant
01:14:57 Was the Shake Weight Cool?
01:15:32 Fitness Classes are the Gateway
01:17:59 Unsolicited Solicited Advice

Check out Nick on socials! @thefitover40man

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Nick Conaway joins Tim Riley to talk strength training for older adults, how to build muscle after 40, and why most men are overcomplicating everything. Nick went from running nuclear power plants for 20 years to building a men's health platform with hundreds of thousands of followers, and this podcast looks at the road he took to getting there.

Nick Conaway built Fit Over 40 Man for guys aged 40 to late 50s who are drowning in social media noise and paralyzed by conflicting fitness advice. His approach strips it down: sleep, a three-day full body workout split, single-ingredient foods, and consistent daily non-negotiables. No extreme protocols. No peptide stacking. No lone-wolf nonsense.

This conversation covers the full picture: how golden handcuffs kept him stuck in nuclear energy, what Carol Dweck's Mindset and Atomic Habits did for his identity after a career-ending CrossFit injury, why men's health has to include blood work, and why male loneliness midlife is a bigger performance killer than bad programming.

They also get into quitting alcohol for fat loss, fitness and longevity as a long game, and why the best thing you can do for an aging parent is get them lifting weights.

Produced by
Q6 Media
https://q6.media

00:00:00 - Introduction
00:01:11 - First annual client meetup in Dallas
00:03:50 - Who is Nick Conaway
00:05:33 - 20 years in nuclear power and golden handcuffs
00:11:23 - Leaving corporate life and betting on himself
00:17:10 - Childhood roots and the fear of career transitions
00:24:05 - CrossFit obsession, overtraining, and emergency rib surgery
00:32:00 - Shifting from outcome-driven to process-driven identity
00:36:00 - Simplifying nutrition and managing midlife stress
00:42:00 - Male community and midlife isolation
00:46:05 - Showing up daily and navigating grief while building a business
00:52:16 - Social media growth, blood work, and training for older adults
01:05:49 - Peptide overuse vs. the alcohol-free generation
01:11:21 - Alternative career and actionable steps for men over 40
01:15:15 - Unsolicited advice

#FitnessOver40 #NickConaway #StrengthTrainingForOlderAdults #CoachEmUpPodcast #FitOver40Man #MensHealthOver40 #HowToBuildMuscleAfter40 #HealthyHabitsForMen #FitnessAndLongevity #FitnessPodcast

Check out Lance on socials! @LanceBrooks_PhD

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Dr. Lance Brooks breaks down sprint mechanics and biomechanics of sprinting at a level most coaches never reach. Tim Riley sits down with the coach, researcher, and founder of Brooks Performance Methods to dig into first principles of sprinting, sarcomere function, quasi isometric contractions, and why the elastic vs force dominant sprinters debate is built on a false premise.

Lance's path is wild: bodybuilding forums to personal training at 24 Hour Fitness and Gold's Gym, then D1 strength and conditioning internships, a master's under Dr. Ken Clark, a doctorate, and postdoctoral work in a Harvard comparative biology lab implanting crystals into rats and running guinea fowl on treadmills. All of it in service of understanding how muscles actually produce force during locomotion.

The conversation covers acceleration vs max velocity mechanics, impulse momentum sprinting, vertical impulse top speed sprinting, horizontal impulse acceleration sprinting, and what Newton's Second Law actually demands from a coach's programming. Lance also dismantles the lazy "science lags behind practice" talking point and explains why mastering basic first principles of sprinting will always outperform chasing hyper-specific applied studies.

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Produced by
Q6 Media
https://q6.media

00:00:00 - Introduction
00:04:09 - Lance's Background and Career Path
00:15:30 - Early Coaching Lessons and Internship Blunders
00:22:34 - Bridging Research and the Field
00:32:14 - Comparative Biology, Animal Models, and Muscle Testing
01:04:30 - First Principles of Sprinting and Biomechanics
01:21:40 - Quasi-Isometric Muscle Mechanics and the Elastic vs Force Myth
01:36:00 - Sprinting/Research Q&A

#SprintMechanics #Biomechanics #CoachEmUpPodcast #LanceBrooks #SpeedDevelopment #StrengthAndConditioning #ForcePlate,#SprintTraining #ExercisePhysiology #Podcast

Check out Ashley on socials! @dr.dwyer

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Dr. Ashley Dwyer joins Tim Riley to break down how chronic underfueling and overtraining wreck your hormones, what the polyendocrine metabolic ovarian syndrome (PMOS) diagnosis changes about previous PCOS treatment, and what creatine benefits for women actually look like in practice.

Ashley Dwyer went from retail pharmacy to NPC bodybuilding to complete hormonal burnout before she hit 30. Every specialist she saw handed her a prescription instead of asking one question about how she was training or eating. Sound familiar?

Tim and Ashley dig into the real mechanics behind HPA axis dysfunction and thyroid suppression, signs of endocrine burnout that most athletes brush off as just being tired, and why your labs can say "normal" while your body is running on fumes. They cover the four distinct subtypes of PMOS, why carbs and cortisol have a direct relationship your coach probably never explained, and what a legitimate reverse dieting after bodybuilding show protocol actually looks like when it is done right.

If you or someone you coach is under-eating, overtrained, and wondering why nothing is working, this episode has the answers. Subscribe to never miss another episode!

Produced by
Q6 Media
https://q6.media

00:00:00 - Introduction
00:01:55 - College Football and Weight Room Culture
00:07:55 - Retail Pharmacy Life
00:11:15 - NPC Bodybuilding, Orthorexia, and Undereating
00:15:40 - Endocrine Collapse and Conventional Medicine Failures
00:23:00 - Underfueling in Athletes and the Female Athlete Triad
00:28:53 - HPA, HPT, and HPG Axes
00:34:30 - Down-Regulation and Intuitive Eating
00:40:00 - Clinical Intake Process and Reverse Dieting Protocol
00:46:40 - PCOS Reclassified as PMOS and Western Medicine Shortcomings
00:52:15 - The Three Root Drivers of PMOS
00:58:30 - Supplements vs. Foundations
01:04:22 - Three Things, Rant and Rave, and Alternate Careers
01:10:10 - Overrated vs. Underrated and Unsolicited Advice

#CoachEmUpPodcast #DrAshleyDwyer #PCOS #PMOS #HormoneHealth #FemaleAthlete #MetabolicHealth #FunctionalHealth #Podcast #WomensHealth