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Dane Miller

Official Podcast of Garage Strength! Talking all things sports, strength, and fitness from Olympic Strength and Conditioning Coach Dane Miller.

The Garage Strength Podcast

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Strength and Conditioning Coach Dane Miller speaks with Wrestling Strength and Conditioning Coach Claude Williams to discuss the best ways for athletes to get strong, fast, and explosive in the gym for wrestling and combat sports.

#garagestrength #speed #strength

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The Best Ways To Build Mat Strength in the Gym w/ Wrestling Strength Coach Claude Williams

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Strength and Conditioning Coach Dane Miller speaks with Tulane University Football Strength and Conditioning Coach Rusty Whitt to discuss the best ways for athletes to get strong, fast, and explosive in the gym.

#garagestrength #speed #strength

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How To (Really) Build Strength, Explosiveness, and Speed in the Gym w/ D1 Football Strength and Conditioning Coach Rusty Whitt

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Strength and Conditioning Coach Dane Miller speaks with NFL Running Back Christian McCaffery's Strength and Speed Coach Brian Kula to discuss the best ways for athletes to increase sprint speed in the gym.

#garagestrength #speed #strength

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0:00 – The Mindset That Made Christian McCaffrey Elite
3:00 – Nature vs. Nurture: How Christian’s Upbringing Built His Mentality
6:00 – What Coach Kula Looks for in Young Athletes
9:00 – Speed Assessments, 1080 Sprint Testing & Force-Velocity Profiling
13:00 – Building the Perfect Weekly Split for Speed and Power
17:00 – How to Program Acceleration, Max Velocity, and Change of Direction
21:00 – Managing Load and Recovery for NFL Combine Prep
26:00 – Eccentric Strength, Isometrics & Sprint Mechanics
32:00 – The Bounce Fire Series: Coach Kula’s Secret Speed System
44:00 – Coaching Longevity, Business Lessons & Role Models

This Method Gets ANY Athlete Faster w/ Christian McCaffrey's Strength/Speed Coach Brian Kula

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Strength and Conditioning Coach Dane Miller speaks with Knees Over Toes Guy Ben Patrick on the most effective exercises to improve athleticism and longevity for normal people.

#garagestrength #speed #strength

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0:00 – Simple Squat Progressions for Every Athlete
1:20 – Why the Clean Might Be the #1 Lift for Performance
2:00 – The Reality of Coaching: Results or Excuses
2:45 – How to Build a Full-Year Strength Program
3:30 – Maintaining Joint Health and Long-Term Strength
4:20 – How Ben Coaches Beginners Back into Training
5:00 – The Power of Sled Work for Rebuilding the Body
6:10 – Training Without Equipment During Lockdowns
7:30 – The Origins of Knees Over Toes and the Pain Problem
9:10 – Why the Clean Is the King of Lifts
10:30 – The Real Results from Coaching Football and Basketball Teams
12:00 – How Peak Strength Integrates Knees Over Toes Concepts
13:10 – Blending ATG with Athletic Programming and Plyometrics
14:00 – Building Robust Athletes Through “Remedial” Work
15:00 – Poliquin Principles and Getting “Extra Jacked” for Performance
16:30 – Long-Term Athlete Development and Injury Prevention
18:00 – Designing Year-Round Systems for NFL-Level Performance
20:30 – Key Lifts for Basketball, Football, and Soccer
23:00 – Deep Squats, Slant Boards, and Adaptation Misconceptions
25:30 – Michael Jordan, Patellar Tendons, and Real Athletic Strength
28:00 – How to Coach Large Groups with Limited Equipment
30:30 – The Power of Chain Squats and Ego Training
34:00 – The Nordic Hamstring Revolution and New Progressions
38:00 – Simplifying Training for Schools and Accessibility
44:00 – Lessons Learned Since 2022: Scaling for Everyone
48:00 – The Future of Knees Over Toes: Buddy Sleds and PE Training
52:00 – Split Squats vs. Single Leg Squats: Key Differences Explained
55:00 – Plyometrics, Four-Way Jumps, and Real-World Programming
59:00 – Raising Kids Strong and Mobile for Life
1:03:00 – AI, Online Coaching, and Integrity in Fitness
1:07:00 – How to Convince the World the Clean Is the Best Lift
1:09:00 – Ben Patrick’s Final Thoughts on Coaching the Next Generation

The Greatest Exercises For Athletes and Normal People w/ Ben Patrick (Knees Over Toes Guy)

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Strength and Conditioning Coach Dane Miller speaks with the 3x Olympic Discus Thrower and World Bronze Medalist Alex Rose about the 10 year journey they took to become the first World Medalist for his country of Samoa.

#garagestrength #speed #strength

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He Works a Full-Time Job and became the 3rd Best Track Athlete in the World w/ 3x Olympian/Garage Strength Athlete Alex Rose

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Strength and Conditioning Coach Dane Miller speaks with Performance Coach and Former Army Ranger Judd Lienhard about the best way to train athletes and longevity for adults.

#garagestrength #speed #strength

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0:00 – Why Train Like an Athlete?
1:45 – The Carryover of Maximum Strength
4:30 – When Strength Becomes Overkill
6:00 – Functional vs. Strength Training
8:30 – Power Comes from the Ground Up
10:00 – Training Different Athletes (Football, Wrestling, Baseball)
13:30 – Fixing Slow Athletes
15:45 – Judd’s Training Framework: Slow, Flow, Go, Grow, Show
19:15 – Avoiding the “Kill Every Session” Mindset
20:30 – Cross-Pattern Training Explained
26:30 – Footwork, Knife-Edging, and Ground Contact Mechanics
33:50 – Foundational Movements vs. Performance Lifts
44:00 – Flow Movements and Sequencing
46:30 – Training Like an Athlete After 40
55:00 – TRT, Recovery, and the Steroid Stigma
59:40 – Simple Tips to Clean Up Nutrition & Boost Testosterone
1:02:00 – Nutrition for Optimal Testosterone: Fiber, Fats & Micronutrients
1:04:57 – Top 5 Exercises Everyone Should Do
1:09:21 – Social Media, Hooks & Authenticity in Fitness

The Best Way To Get Strong and Athletic in the Gym w/ Judd Lienhard

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Strength and Conditioning Coach Dane Miller speaks with Performance Coach Daniel Back of Jump Science about the best ways to improve explosiveness for athletes.

#garagestrength #speed #strength

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Are Olympic Lifts Actually BAD For Athletes? w/ Plyometrics Expert Daniel Back

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Strength and Conditioning Coach Dane Miller speaks on the best mobility exercises to improve athleticism.

#garagestrength #speed #strength

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The Best Mobility Exercises To Improve Athleticism

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Strength and Conditioning Coach Dane Miller speaks with Olympic Sprint Coach Stuart McMillan on why everyone should sprint in their daily life and the most effective methods to get athletes faster.

#garagestrength #speed #strength

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0:00 – Introduction: Why every athlete should sprint
4:20 – Sprint phases explained: 100m & 200m breakdown
8:15 – Acceleration mechanics: projection angles & body positions
12:30 – Sprinting differences: men vs women force application
16:45 – Injury risks: hamstrings, hips, and drive phase mechanics
21:10 – Foot mechanics & coaching myths about ground contact
25:30 – The three coaching “buttons”: structure, function, technique
29:40 – Stiffness in sprinting: ankle, leg, systemic stiffness
34:05 – Soft-surface training & Jamaican sprint success theory
38:50 – Individual sprinting styles: textbook vs unique shapes
43:20 – Athlete case study: Christian Coleman & Sha’Carri Richardson
48:00 – Elastic vs force-dominant sprinters & how to train them
52:55 – Strength training for sprinters: trap bar deadlift & split squats
57:40 – Speed vs endurance demands: sprinters and 200m athletes
1:02:30 – Key sprint drills: skips, hill sprints & bounding
1:07:15 – Why high knees don’t work & better alternatives
1:12:00 – Plyometrics & resisted sprints for explosive power
1:17:30 – Coaching philosophy: models vs individuality
1:22:40 – Youth athlete development: sprinting fundamentals
1:27:00 – Final lessons: mechanics, resilience & long-term growth

Why Every Person Should Sprint (Regardless of Age) w/ Olympic Sprint Coach Stu McMillan

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Strength and Conditioning Coach Dane Miller speaks with Noah Lyles Strength Coach Steven Cerenzio on how he strength trained for speed and to become the world's fastest man.

#garagestrength #speed #strength

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0:00 – Front squat day-one test & philosophy
1:12 – What’s inside: Lyles’ strength training overview
2:24 – Assessing new athletes: patterns & honest movement
4:24 – Strength vs. rate of recruitment (HS focus)
6:22 – Not making weightlifters; minimum effective dose on cleans
7:23 – Squat vs. hinge; RDL & push-press screens
9:05 – Coach background & early influences
14:47 – Linking with Lance; Olympic lifts for sprinters
16:11 – Private NFL phase & adapting lifts
18:37 – Tyson Gay lessons: resisted sprints & partial ROM
21:28 – Sprinters = stiff yet flexible (controlled stiffness)
26:03 – Squat as foundation; leg-press caveats
26:58 – Starting with Noah: movement IQ, cleans & squats
32:31 – Clean progression: FS → RDL → catch → hang → hook grip
37:12 – Off-season → pre-season split (neural vs. “bodybuilding”)
39:41 – Hamstring strategy: Nordics & isometrics without risk
42:02 – Season flow: strength → power → speed; volume peels back
43:01 – Building 100m speed: blocks, box/¼ squats, heavy cleans
46:59 – Performance markers: “flying” 60–80 kg, double reds, pulls
1:03:05 – Sprint days done right & lifting after sprints (CNS fatigue)

How The World's Fastest Man (Actually) Strength Trains w/ Noah Lyles Strength Coach Steven Cerenzio

Dane breaks down the final peak phase of programming in Garage Strength's System of Training, Parabolic Periodization.

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How To Reach Peak Strength | Program Building

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