In this episode of the Central Virginia Sport Performance Podcast, host Jay DeMayo welcomes East Carolina University Men’s Basketball Strength Coach Colton Susen. They delve into Colton’s journey through various coaching roles at universities like Michigan and Southern Illinois. The discussion focuses on the importance of individualized training programs for athletes, emphasizing risk profiling and the use of objective measures to tailor workouts. Colton shares insights on progression and regression in training, particularly in squatting techniques, and the role of technology like flywheels in enhancing performance. The conversation also touches on the significance of building a culture of accountability among athletes and the challenges of adapting training methods to the evolving sports environment. The episode concludes with reflections on the importance of maintaining standards and the continuous pursuit of improvement in coaching practices.

Key topics:
• The significance of initial risk profiling using injury predictors like previous surgeries, neuromuscular control tests, and basic movement screens.
• Implementation of standardized strength testing (e.g., goblet squat, Zercher, front, and back squat) to establish clear progression benchmarks.
• The role of objective data in removing guesswork and enhancing athlete buy-in through visual progress tracking.
• Programming structure: balancing bilateral and unilateral exercises across the season with emphasis on progression and regression.
• Integration of flywheel training to improve bilateral force output and address plateaus.
• The importance of foundational strength, mobility, and correct exercise depth to prevent compensation and injury.
• How to adjust training based on athlete training age, season phase, and individual needs.
• Using objective metrics to guide load adjustments and mitigate stagnation or plateauing.
• The potential for such data-driven methods to inform return-to-play and injury prevention strategies.
• The value of fostering athlete accountability and leadership through performance tracking.
• Tips for coaches on developing flexible, responsive training systems that adapt over time and seasonality.
Timestamps:
00:00 – Introduction and guest credentials
02:00 – Colton’s background and pathway into strength & conditioning
04:00 – The significance of practical application of sports science
06:00 – Risk profile assessment: injury predictors and their value
07:30 – Standardized strength testing protocols for athletes
09:00 – Using objective measures to remove guesswork and set clear standards
10:30 – Programming structure: weekly testing, progression, and regression strategies
12:00 – Emphasizing bilateral and unilateral training throughout season phases
13:20 – Incorporating flywheel training to address plateaus
15:00 – The importance of depth and mobility in injury prevention
16:45 – Adjusting training based on athlete training age and game demands
18:00 – Use of objective data to inform load management and progression
19:30 – How data-driven programs support return-to-play protocols
21:00 – Building athlete accountability through objective performance tracking
22:30 – The broader implication of standardized processes across various training domains
24:00 – Integrating this approach into long-term athlete development
26:00 – Coach and athlete buy-in via visible progress and standardized systems
28:00 – The influence of objective metrics on leadership and team dynamics
30:00 – Closing thoughts and future directions in performance programming