The Sam Portland Podcast

Welcome back to the Sam Portland Podcast, where we go beyond surface-level programming and break down how speed is actually developed.In this episode, we build on last week’s discussion around adaptation and intensity and introduce a critical (and often misunderstood) concept:Conjugate Sequencing.Most coaches struggle with one core problem:👉 How do you progress intensity without destroying athletes or stalling adaptation?This episode explains how to structure extensive and intensive training methods, layer different loading strategies, and apply former Soviet concepts (Verkhoshansky) to modern speed training.You’ll learn:• Why most training stays stuck in the “general” zone• How conjugate sequencing solves the intensity problem• Extensive vs intensive speed methods (clearly explained)• How to progress acceleration without killing max velocity• Why heavy resisted work must replace—not add to—earlier methods• How to structure 6–9 week speed blocks using the law of accommodation• Why speed itself is the metric that defines intensityIf you coach speed for team sports and want clarity, structure, and real transfer, this session will change how you plan training.⸻⏱️ Timestamps0:00 – Intro & lesson overview0:10 – Why intensity progression confuses most coaches0:32 – The danger of living in “general” training1:16 – Introducing conjugate sequencing1:33 – Soviet training origins and Verkhoshansky’s influence2:11 – Why gradual intensity steps are hard to create2:26 – Senior vs youth athlete intensity strategies3:03 – Extensive vs intensive training explained3:49 – Speed examples: tempo vs maximal work4:27 – Applying conjugate sequencing to acceleration4:53 – Learn, Load, Execute in practice5:13 – Law of accommodation and block sequencing5:36 – A simple 9-week speed progression example6:12 – Why heavy resisted work doesn’t equal max velocity6:39 – Extensive wall drills and early acceleration work7:02 – When to remove extensive work7:19 – Heavy resisted vs light resisted acceleration7:43 – Why speed defines intensity8:08 – Practical weekly programming task8:40 – Measuring progress through first-step explosiveness8:49 – What’s coming next week⸻🔗 Links📘 The Sports Speed Systemhttps://www.speedbysportland.com/sportsspeedsystembook⚡ Join the £9 Legacy Mastermindhttps://www.speedbysportland.com/legacy-mastermind-home

Welcome back to another solo podcast where we strip away the noise and get to the truth about adaptation, intensity, and real speed development.In today’s episode, we unpack one of the BIGGEST reasons athletes fail to get faster:👉 Trying to engineer specific outcomes with non-specific training.Coaches everywhere fall into the trap of:Over-analysing general strength workOver-emphasising exercises that don’t transferIgnoring the Law of AccommodationForgetting the principle of specificityAnd chasing “strength → power → speed” instead of “speed → power → strength”This session will change how you program forever.You’ll learn:🔥 Why the upstream effect from strength → speed is massively overestimated🔥 Why SPEED drives power and strength (not the other way around)🔥 How to use the 21-day adaptation rule properly🔥 Why soreness destroys continuity and speed development🔥 How to apply specific strength for acceleration using band-loaded mechanics🔥 The Learn → Load → Execute model for guaranteed progress🔥 How to engineer positive adaptations without hamstring carnageIf you’re serious about developing speed in field sport athletes… this is essential viewing.⏱️ Timestamps0:00 – Intro0:01 – Why coaches obsess over the wrong things0:35 – The SNC industry’s biggest mistake1:10 – The cost of non-specific training1:48 – General vs specific speed2:11 – Why upstream strength → speed adaptation is a myth2:55 – The REAL order: Speed → Power → Strength3:33 – How to ask better programming questions4:00 – The Law of Accommodation (21-day rule)4:46 – The truth about soreness and early adaptations5:16 – Why general lifts rarely transfer5:54 – Using specificity to create real speed adaptations6:30 – Avoiding negative adaptation in team sports7:05 – Why chasing strength PRs ruins in-season performance7:43 – The importance of continuity8:00 – How to adjust training every 14–21 days8:40 – Applying this to acceleration (specific strength example)9:12 – The power of the Learn → Load → Execute model9:49 – How to load banded single-leg patterns correctly10:30 – Why specific strength increases base strength anyway10:57 – What’s coming in future masterclasses🔗 Useful Links📘 Get The Sports Speed System Bookhttps://www.speedbysportland.com/the-sports-speed-system⚡ Join the Legacy Mastermind (£9/month)https://www.speedbysportland.com/legacy-mastermind-home🔗 Useful Links

In this episode, Sam sits down with elite speed coach and former US Army Ranger Jud Linhard for one of the most raw, insightful conversations ever recorded on speed training, coaching, coiling, athletic development and the realities of performance.From inappropriate posters in rugby gyms to elite military preparation, biomechanics, rotational forces, coiling, speed skill development, and the truth about social media and coaching… this episode goes everywhere.If you coach speed or want to understand what REALLY makes athletes fast, this conversation will change the way you think forever.What Judd and Sam dive into• Why speed is a skill, not just genetics• The biggest misconceptions coaches have about speed• Coiling, rotational mechanics and why linear running is not linear• The difference between force production and force application• Why elite sprinters don’t look like Hollywood soldiers• The truth about deceleration and cutting mechanics• How to train speed safely as you age• Why resisted sprints often come before top speed work• How social media changed Jud’s life and coaching career• What makes content actually work in 2025• Why athletes need to earn the right to run fast• Why simplicity beats complexity every single timeIf you’re a coach, athlete or performance nerd who cares about speed, mechanics and athletic development, this episode is loaded with insights.⏱️ TIMESTAMPS0:00 – The story that was NOT meant to start the podcast1:18 – Why humour gets you destroyed in pro sport2:08 – Welcome Jud Linhard3:01 – Jud’s small-town upbringing and early influences4:04 – From bodybuilding to the US Army4:47 – Deployments, Ranger Regiment and the truth about soldier fitness6:07 – Why most people misunderstand military preparation7:05 – Operators, injuries and longevity8:15 – Why Hollywood gets soldiers completely wrong10:00 – Aerobic base and the real demands of soldiering11:42 – Why big muscle often hurts performance12:52 – Strength vs athleticism14:00 – Jud’s jump into coaching and speed training15:15 – The biggest misconceptions coaches have about speed17:06 – Force production vs force application18:30 – Why relaxation is a speed superpower19:55 – Long accelerations and why they work21:02 – How Jud evaluates athletes22:35 – Why resisted sprints come BEFORE full-speed23:45 – Earn the right to run fast25:00 – How Jud trains himself as an ageing athlete27:00 – Submax sprinting and drills for durability29:10 – Easy speed and why submax wins30:04 – Do athletes need to be maximally fast for team sport31:40 – Deceleration myths and why context matters33:45 – Cutting mechanics and injury risk35:20 – Understanding coiling and rotation36:40 – Why tall posture is a myth38:15 – How speed ACTUALLY works40:10 – Pulsers, arm swing and force42:00 – Why upper body matters for sprinting44:01 – Cross-pattern flows and movement sequencing46:00 – Stability before mobility47:45 – How social media changed Jud’s life and career49:15 – Hooks, attention and how to post without feeling like a sellout50:50 – Why clarity beats complexity51:40 – Where to find Jud52:15 – OutroFollow Jud:Instagram: @judlinhardWebsite: search Jud LinhardSam’s Links:The Sports Speed Systemhttps://www.speedbysportland.com/sportsspeedsystembookLegacy Coaching Grouphttps://www.speedbysportland.com/legacy-mastermind-homeThanks for watching. What was the biggest insight you got from Judd today?The bit that hit me hardest was how he explained the difference between FORCE PRODUCTION and FORCE APPLICATION.Most coaches never separate the two — and that’s exactly why their athletes stop improving.Drop your biggest takeaway below. I read every comment and reply personally.If you want more episodes diving into REAL speed development, biomechanics and coaching clarity, subscribe and hit the notification bell. Big guests coming soon.— Sam

Confused coaches create confused clients — and confused clients don’t buy.This episode breaks down EXACTLY how to build a coaching business that is clear, scalable and flexible in the new 2025 landscape.Strength & Conditioning has changed forever.Gym culture has exploded, performance training is mainstream, and more S&C coaches are stepping into business, consulting, remote coaching and hybrid models than ever before.In today’s episode, Sam reveals:🔥 What makes a coaching offer actually sell in 2025🎯• The 3-part structure: Goal → Structure → Accountability• How to stop overwhelming clients with complexity• Why cheap “headache clients” kill your business• The new reality in pro sport — and why more coaches are leaving full-time roles• How micro-products, PDFs, portals and memberships create stability• Why remote coaching needs independent thinkers, not babysittingYou’ll also hear the story of Sam’s first ever online client in 2009 (before online coaching even existed), and how that simple experience spawned the offer structures he uses today for coaches, athletes and high-performance leaders.If you’re a coach who wants more clarity, more income, and more freedom — this episode is for you. 📌 JOIN THE £9 LEGACY MASTERMINDA low-friction community for S&C coaches who want:• Better leadership• Business systems• Professional growth• A supportive network⏱️ Timestamps0:00 – Confused coaches = confused clients0:20 – The industry is changing fast (and opportunities are exploding)0:35 – Why coaches are leaving pro sport1:15 – Sam’s 2009 story: his first online program2:00 – What makes an offer actually work2:35 – The 3-part offer structure (Goal, Structure, Accountability)3:25 – How the £9 Legacy Mastermind was built4:10 – Why accountability drives results4:45 – Problem-aware vs solution-aware clients5:15 – The online coaching trap most coaches fall into6:00 – Headache clients (avoid at all costs)6:40 – Why remote coaching must be simple7:15 – The truth about business gurus and “one offer”7:55 – Why hobbyist clients won’t spend8:20 – The hidden power of micro-programs and PDFs9:15 – How to blend results, clarity, and client independence10:30 – Why your check-in process is losing you time11:30 – How to attract high-quality remote clients12:10 – Execution > ideas (the real differentiator)12:45 – How Sam scaled after getting fired13:30 – Final advice: take action today

In today’s episode, Sam sits down with Dorothy Hummel, one of the most advanced human performance practitioners in the world — specialising in neurogenetics, biochemistry, neurochemistry, behaviour, and brain-body performance integration.Most coaches focus on strength, conditioning, marginal gains, recovery tools, or mental skills — but Dorothy reveals why none of it works optimally unless you understand the brain’s biochemical blueprint.This conversation will fundamentally change how you think about: • speed training • recovery • injuries (ACL, hamstrings, chronic issues) • athlete readiness • performance psychology • stress, arousal & game-day output • sleep • nutrition • interventions that actually work • and why “guesswork coaching” is outdatedIf you’ve ever wondered why two athletes do the same training and get totally different results… THIS is the missing link.Dorothy breaks down how genetics, neurochemistry, methylation, dopamine regulation, stress hormones, inflammation and biochemistry determine performance capacity — and how coaches can stop guessing and start knowing.This episode is essential for:✔ Strength and conditioning coaches✔ Speed coaches✔ High-performance staff✔ Rehabilitation coaches✔ Athletes and player support teams✔ Anyone who wants to understand human performance at a deeper level⏱️ Timestamps00:00 – Intro00:12 – How Dorothy came onto Sam’s radar00:20 – Why this conversation will blow your mind00:29 – Dorothy’s background & living abroad00:49 – What does Dorothy actually do?01:05 – Human performance & the intersection of brain, biology, behaviour01:18 – Neurogenetics explained02:11 – Training guesswork vs data-driven performance02:40 – Coaches chasing transfer without measuring context03:00 – How Dorothy communicates the brain-body link to athletes03:31 – Why focusing only on physical training limits performance04:07 – Marginal gains vs major gains04:50 – The brain as the main operator of performance05:23 – Why athletes hit performance barriers06:04 – Why the brain hates maximal output06:29 – Misunderstanding “CNS fatigue” in sport06:55 – Antecedents → motivations → behaviours07:02 – Where coaches should actually start07:13 – Collecting genetic data for personalised performance07:56 – Behaviour is genetically wired08:22 – Why motivation = dopamine08:48 – Too much dopamine? Too little? Effects on performance09:06 – Why athletes adapt differently10:01 – Metabolism, methylation & individual differences11:03 – Non-responders & slow responders explained properly12:00 – Team sports training flaws13:00 – Genetic tests: what matters & what doesn’t13:50 – Why isolated gene analysis fails14:23 – Cortisol metabolism, inflammation & performance15:00 – Mental errors = neurochemical errors16:15 – Managing training load incorrectly16:57 – Why athletes train too much17:30 – Sleep science & circadian rhythms18:07 – Sleep tools that actually work19:02 – Chronic inflammation → injury patterns20:12 – Recovery culture is broken21:03 – Athletes who try too hard to recover22:17 – Preparation through fear23:30 – “Injury-prone” is a myth24:40 – ACL & hamstring epidemic explained26:52 – Biochemistry as the real missing link28:11 – Proactive vs reactive performance30:02 – Sam’s personal sleep insights31:29 – Overactive brain patterns in high performers32:00 – Yoga Nidra, breath work and brain down-regulation33:47 – Why breathwork must be individualised35:06 – Athletes blaming their body incorrectly36:00 – Why traditional rehab misses the real cause38:06 – Chronic inflammation & long-term injuries39:52 – Why injuries persist despite great S&C40:48 – Fixing the body through fixing the biochemistry42:17 – Why pro athletes overtrain43:21 – Peptides in performance — Dorothy’s early thoughts45:18 – Preparing the whole human46:03 – Where to find Dorothy46:40 – Why she needs a newsletter (Sam bullying works 😂)46:56 – Outro