506: Joel Smith on Programming Essentials for Speed and Power Development
From Just Fly Performance Podcast by Joel Smith, Just-Fly-Sports.com
March 12, 2026 · 1h 8m
About this episode
Joel Smith discusses programming essentials for speed and power development in training.
In this solo episode, Joel Smith explores the principles of programming for speed and power training. Drawing from his own evolution as an athlete and coach, he discusses early influences like high-volume jump programs, Soviet-inspired plyometrics, and classic periodization models. Joel outlines five key programming systems: high-low structure, potentiation sequencing, weekly changeovers, factorization, and autoregulation, while highlighting common mistakes such as excessive volume, overemphasis on one training variable, and over-programming. He emphasizes balancing speed, strength, and capacity, keeping systems simple, and using tools like AI as a thinking partner rather than a replacement for coaching intuition. Today’s episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 3:30 – Early Training Influences 18:50 – The Big Three: Speed, Strength, Capacity 22:25 –…
People in this episode
Host: Joel Smith
Topics covered
- speed training
- power development
- programming principles
- athletic coaching
- training mistakes
Keywords
- speed
- power
- training systems
- plyometrics
- periodization
- autoregulation
- coaching
Sponsors
Hammer Strength
Mentioned in this episode
Organizations: Lila Exogen, Lilateam.com, Just-Fly-Sports.com
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- 515: Chris Chase on Plyometrics, Deceleration and Tendon Resilience · May 14, 2026 · 1h 42m
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