487: Ben Simons on Speed Training and the Art of Explosive Longevity

Today’s guest is Ben Simons. Ben is a British performance coach and two-time Olympic bobsledder with a background in sprinting and sports science. A former World Cup gold medallist, he’s now focused on helping athletes develop speed, power, and coordination through evidence-based, real-world training methods. Ben blends biomechanics, motor learning, and nervous-system training to build explosive, adaptable athletes. Many speed training topics and conversations focus exclusively on the most stimulating possible methods; fewer get into individual factors, athlete adaptability, and how that speed and power training evolves with the needs of the athlete. On today’s show, Ben and I discuss asymmetry, rhythm, and “aliveness” in sprint and power development. We explore when to let unique mechanics—like Byanda Wlaza’s galloping stride—run their course versus coaching toward a technical model. Ben gets into the general speed training lessons he gained from bobsled, and shares why he now favors yielding isometrics, unilateral strength, and med ball throws over heavy lifts, emphasizing longevity, reflexive strength, and movement variability. We finish with how curvilinear sprints, pool work, and playful, multidirectional movement help athletes stay reactive, adaptable, and pain-free. Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance. Use the code “justfly20” for 20% 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 0:00 – Asymmetry, gallop running, and what to do with extremes 12:25 – Air-time vs ground work: why the stuff in the air transfers to sprinting 16:08 – From long jump and 4x100 to bobsled trials and the push track 19:57 – Retirement, coming back, and the management needed for longevity 24:04 – Achilles management, playing sport, and the power of movement variety 31:09 – Practical coaching advice: get people back into the sport they love 41:31 – Curvilinear sprints, feeling safe, and bringing play into rehab 45:53 – How bobsled pushing changed Ben’s acceleration and posterior chain 52:28 – Hamstring training, velocity, and the limits of eccentric volume 59:46 – Practical tools: tank sleds, prowlers, glute-ham machines, and Zurcher split squats 1:08:19 – Why Ben minimized compound max lifts and what he uses now 1:24:46 – Programming for mature athletes: living off the strength bank and using yield isometrics Actionable Takeaways 0:00 – Asymmetry, gallop running, and what to do with extremes Ben discusses the gallop-style sprint and whether to coach it out or keep it in the bandwidth. Use a technical benchmark as your reference, then assess the athlete’s bandwidth before changing form. If an athlete still performs well, test before adjusting — not every asymmetry needs fixing. Sled pushing can exaggerate patterns, so train sled and unweighted sprints separately for balance. 12:25 – Air-time vs ground work: why the stuff in the air transfers to sprinting Ben highlights the value of airborne drills and how isolating sides changes learning. Mix air-time drills (A-skips, dribbles) with reflexive work that reinforces limb exchange. Use isolating drills to refine control, then transition back to dynamic, reciprocal actions. Treat drills as tools to build feel, not techniques to be perfected. 16:08 – From long jump and 4x100 to bobsled trials and the push track Ben explains how testing funneled him into bobsled and what carried over from track. Identify transferable metrics (sprint speed, jumps) when guiding athletes into new sports. Plan gradual body composition changes to meet the new sport’s demands. Treat push-track practice as a specific development tool, not just novelty work. 19:57 – Retirement, coming back, and the management needed for longevity After retiring and returning, Ben focused less on output and more on resilience. Manage exposure and reduce cumulative max-strength volume. Replace some heavy lifts with unilateral, metabolic, and yielding isometric work. Use program variety, low-impact options, and smart recovery methods to extend career length. 24:04 – Achilles management, playing sport, and the power of movement variety Ben credits playful movement and variety for helping tendon and joint health. Add small doses of games (tennis, soccer, basketball) to reintroduce variability. Use pool work or hydro drills for recovery and postural reset. Mix in curvilinear or lateral movement constraints to keep tissues adapting. 31:09 – Practical coaching advice: get people back into the sport they love For long-term motivation, Ben recommends bringing fun back into training. Encourage clients to play their favorite childhood sport once a week. Adjust strength or volume elsewhere to keep total load manageable. Sustainable performance starts with enjoyment and consistency. 41:31 – Curvilinear sprints, feeling safe, and bringing play into rehab Curvy sprints helped Ben maintain intent while rehabbing hamstrings. Use curved sprint runs to maintain intensity without overstressing tissues. Add slight lateral elements early in rehab, then progress to linear sprinting. Keep a playful mindset to reduce fear and reintroduce speed safely. 45:53 – How bobsled pushing changed Ben’s acceleration and posterior chain Heavy sled pushing built unique posterior chain strength and acceleration power. Use sleds or prowlers for overloaded horizontal propulsion and hip drive. Track carryover into unweighted sprints and manage load progression carefully. Bridge sled pushing to sprinting through transitional mechanics and lighter sled phases. 52:28 – Hamstring training, velocity, and the limits of eccentric volume Ben emphasizes that eccentric loading must be balanced with sprint volume. Let sprint velocity drive hamstring development, not excessive eccentric reps. Use controlled Nordics or glute-ham raises as teaching tools, not endurance sets. Balance sprint and gym volume to protect tendon and muscle integrity. 59:46 – Practical tools: tank sleds, prowlers, glute-ham machines, and Zurcher split squats Ben’s favorite tools support progressive overload without joint stress. Use tank sleds or prowlers to build safe, scalable horizontal power. Include Zurcher split squats to teach pelvic control and glute-ham coordination. Adjust pad placement and load to individualize tendon-friendly training. 1:08:19 – Why Ben minimized compound max lifts and what he uses now Ben stopped chasing 1RMs but kept power outputs high through variation. For experienced athletes, reduce heavy compound frequency. Use yielding isometrics, unilateral strength, and medicine ball throws for high intent with less wear. Maintain strength but prioritize function, elasticity, and recovery. 1:24:46 – Programming for mature athletes: living off the strength bank and using yield isometrics Ben calls it “living off the interest” — using past strength while training smarter. Build blocks around tissue health, elasticity, and efficient expression of existing strength. Use high-velocity drills and isometrics for safe, effective output. Replace grindy lifts with explosive work that matches the athlete’s current phase of life. Quotes from Ben Simons “Once you're out of the acceleration phase... it's like spinning a bike wheel. After the first few spins, to make it go quicker, you’ve just got to tap it.” “Pushing bobsleigh absolutely improved my speed. It freed up my hips and built specific posterior chain strength.” “If you’ve put the money in the bank with max strength earlier, you might be living off the interest later. You don’t always need to chase heavy lifts.” “Playing multiple sports keeps movement options open. When you stop playing, you stop sprinting and exposing yourself to short, intense bursts.” “Curvilinear sprints changed how I trained after my hamstring tear. The lateral element made me feel safe but still competitive.” “There’s only so much eccentric volume you can tolerate if you’re already sprinting fast. Be smart with total load.” “Get people back into the sport they loved. The consistency and joy matter more than the perfect gym split.” “Tank sleds and prowlers build the same intent as sled pushing — once they’re moving, timing and impulse become the training.” About Ben Simons Ben Simons OLY is a British performance coach and former Olympic bobsledder with a background in sprinting and sports science. A two-time Olympian (Sochi 2014, PyeongChang 2018) and World Cup gold medallist, Ben spent a decade representing Great Britain on the international stage, competing in over 120 events. Before bobsleigh, he was a Welsh indoor 60 m champion and studied sports science at Cardiff Met, experiences that laid the foundation for his lifelong focus on speed and power development. Today, Ben brings that elite-sport experience to his work as a strength, speed, and performance coach. His approach blends biomechanics, motor learning, and nervous-system training to help athletes move efficiently and perform explosively under pressure. With an emphasis on coordination, recovery, and data-driven methods, Ben coaches athletes and teams across sports to bridge the gap between research and real-world performance, developing complete athletes who are as resilient and adaptable as they are fast and strong.