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In this episode, Ryan Banta shares his coaching philosophy shaped by years of success in high school track and field. He breaks down the critical differences in training boys and girls, explaining why coaching cannot be one-size-fits-all and how understanding physiological and psychological differences leads to better performance outcomes.

The conversation dives into periodization models, athlete classification systems, and the importance of precise training prescription. Banta explains how to properly manage intensity, recovery, and adaptation while building resilient, high-performing athletes. He also discusses common coaching mistakes, the value of constructive criticism, and how he has evolved both personally and professionally throughout his career.

This episode is a deep look into intelligent program design, long-term athlete development, and what it truly means to coach with purpose.

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On this episode of Plates and Pancakes, Steven Thompson sits down with Ross Garner for a wide-ranging conversation on high school strength and conditioning, coaching realities, and athlete development.

They break down the challenges of modern coaching—from college football turnover and program inconsistency to building buy-in at the high school level. Coach Garner shares practical insights on programming for large groups, why deadlifts often outperform Olympic lifts for high school athletes, and how sprint improvements can quickly change a coach’s mindset.

The discussion dives deep into:
• Strength vs speed profiling for young athletes
• Rep-max and percentage-based programming over rigid systems
• Why strain matters in bench and lower body training
• Conjugate principles for developing twitchy vs strength-based athletes
• Jump training, sprint transfer, and realistic PR tracking

This episode delivers practical, field-tested coaching insight for high school coaches, private trainers, and anyone focused on long-term athlete development.

🎧 Plates and Pancakes
📅 Recorded on 12/31/25

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Recorded 12/30/25

In Part 2, the conversation dives deeper into elastic speed, force production, and long-term athlete development. Steven and Brandon break down how true speed is built through the integration of acceleration mechanics, plyometrics, and strength training — not just weight room numbers.

They discuss how to identify whether an athlete is elastic-dominant or strength-dominant, how to program accordingly, and why broad jumps, resisted sprints, and intent-driven lifting matter more than traditional metrics.

The episode also explores the evolution of sport performance, the dangers of over-coaching, and how developing adaptable, resilient athletes is the future of training.

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In Part 1 of this in-depth conversation, Steven sits down with Brandon to break down the true foundations of sprint speed. The discussion centers on acceleration mechanics, horizontal force production, and why the broad jump may be one of the most underrated indicators of sprint performance.

Brandon shares his philosophy on training sprinters based on their natural tendencies—whether they’re twitchy, elastic athletes or strength-dominant performers—and explains how resistance training, box squats, sumo deadlifts, and bounding can be used to build explosive power without sacrificing efficiency. Real coaching case studies highlight dramatic improvements in 200-meter times, state championship performances, and how mastering the first three steps can unlock an athlete’s speed ceiling.

This episode is a deep dive into individualized sprint training, balancing technical execution with physical preparation, and understanding how force application and elasticity drive performance.

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Leadership isn’t theory — it’s built under pressure, tested in adversity, and proven through service. In this episode, Steven sits down with Eric Everard, a veteran leader whose career spans military health systems, enterprise IT transformation, and high-level wrestling coaching.

With over 25 years of experience in process improvement and organizational leadership, Eric brings a rare combination of Lean Six Sigma Master Black Belt expertise, health informatics innovation, agile project management, and USA Wrestling Gold-level coaching. From leading strategic initiatives in the U.S. Army and Colorado Military Health System to founding Crywolf Wrestling, Eric’s work sits at the intersection of performance, culture, and human development.

The conversation moves far beyond sport.

Eric breaks down how military leadership principles translate to youth athletics, why structured leadership development is the missing piece in most programs, and how culture takes 5–7 years to truly build — longer than most coaches stay. He explains his three-step leadership progression model, how to create athlete ownership without losing standards, and why coaches must shift from controllers to enablers.

They tackle hard topics that impact performance and health:
• The performance and neurological risks of aggressive weight cutting
• Practical strategies for healthy weight management
• Emotional regulation tools for teenagers under pressure
• Reframing anxiety into readiness
• How to build courage by allowing struggle in a safe environment

Eric also shares his mission to grow women’s wrestling, outlining ways programs can better support female athletes through environment, coaching representation, training adjustments, and injury prevention. His approach centers on inclusion without lowering standards — building confidence through competence.

The discussion closes with powerful reflections on coach ego, accountability, athlete empowerment, and why a coach’s real legacy is measured in long-term relationships, not win totals. Eric’s personal story, including overcoming a stroke during the pandemic, reinforces his belief that discipline is not punishment — it’s a tool for growth.

This episode is a masterclass in leadership under pressure, culture building, and developing resilient athletes and humans.

Who this is for: Coaches, strength professionals, wrestling leaders, and anyone responsible for building culture, developing young people, and leading with both structure and empathy.

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In this episode, Steven sits down with Stephanie Grubbs, the first woman to serve as Assistant Strength & Conditioning Coach for the Houston Astros, to talk about what it really takes to prepare athletes for the demands of Major League Baseball.

Stephanie shares her path from collegiate athletics to professional baseball, detailing how coaching in the MLB requires a different lens — one built on individualized programming, relationship equity, recovery management, and long-season workload strategy. She explains how sports science informs her decision-making, but why the art of coaching — communication, trust, and adaptability — ultimately determines impact.

The conversation dives into:

• The transition from college sports to the professional model
• Managing the physical and psychological load of a 162-game season
• Integrating mental performance concepts like Challenge vs. Threat states
• Leadership lessons from Good to Great and the “flywheel” approach
• Mentorship and professional development in high-performance environments
• Balancing career growth with personal life in pro sports
• Why curiosity, authenticity, and relationship-building drive athlete buy-in

Stephanie also shares practical advice for strength coaches looking to advance their careers, emphasizing preparation, communication skills, and stepping outside comfort zones.

This episode is a masterclass in high-performance culture, leadership, and athlete-centered coaching at the professional level.

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In this episode, Steven sits down with veteran strength coach and former NFL nose tackle Scott Kellar for a wide-ranging conversation on training, recovery, and long-term athlete development.

Coach Kellar brings decades of experience from both professional football and the weight room, offering insight into effective football training cycles, microdosing for multi-sport athletes, and how shorter training blocks can prevent burnout while improving performance. The conversation also explores actionable coaching strategies, including delivering precise feedback, managing athlete stress, and maintaining program standards as team leadership transitions.

Additional topics include building sustainable training cultures, lessons learned from elite coaching environments, and Coach Kellar’s transition from NFL player to respected strength and conditioning coach. The episode closes with a discussion of functional movement evaluation, identifying biomechanical flaws in real time, and coaching athletes toward durable, repeatable performance.

This episode is a must-listen for coaches, athletes, and practitioners looking to balance performance, longevity, and leadership in high-performance environments.

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In this episode, we sit down with Seth Ford, strength and conditioning coach and head powerlifting coach at Huntington ISD in East Texas, for an in-depth conversation on developing strong, fast, and resilient athletes.

Seth shares his coaching philosophy on training high school athletes for long-term success across multiple sports, not just sport-specific performance. We dive into how he programs strength training throughout the season, avoids peaking too early or too late, and builds confidence in athletes heading into regional and state competitions.

Topics covered in this episode include:
• The benefits of travel and competition exposure for young athletes
• How to program strength training in-season vs. postseason
• Developing speed as a key factor in increasing max lifts
• Using video analysis and feedback to improve performance
• Bench press fundamentals, tricep development, and shoulder health
• Squat variations, raw strength development, and when to introduce gear
• Deadlift frequency, accessory work, and meet preparation strategies
• Teaching discipline, focus, and confidence on the platform
• Making powerlifting meets more engaging and exciting for youth athletes

Seth also discusses his background, including earning a Bachelor of Science in Kinesiology and Exercise Science from the University of Mary Hardin–Baylor, along with certifications in Special Education, Physical Education, and USAW Level 1 Weightlifting. He shares insights from his experience coaching athletes of all levels, from first-year lifters to state championship contenders.

Whether you’re a coach, athlete, or parent, this episode offers practical takeaways on building strength the right way and creating a positive, high-performance training environment.

👉 Don’t forget to like, subscribe, and share if you found value in this episode.

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