Today’s episode features gym owner and sports performance coach Mike Kozak and physical therapist, Stephen Laflamme.  

Mike Kozak is the Owner of SOAR Fitness in Columbus, Ohio.  He has trained hundreds of youth athletes as well as a number of current and prospective college and pro athletes. Mike has previously worked as a physical education teacher and youth basketball coach.  He frequently hosts “Rewire” clinics with Adarian Barr and is a fervent student of biomechanics and cutting edge sports performance techniques. He has written several articles for Just Fly Sports.

Stephen Laflamme attained his clinical Doctorate of Physical Therapy from The Ohio State University in 2016 and graduated from the University of Maine in 2012 with a Bachelor's Degree in Exercise Science; also attaining his Certified Strength and Conditioning Specialist Certification.  Stephen competed twice in the Arnold Weightlifting Championships and qualified for the 2015 National University Championship in weightlifting. Stephen has traveled the country to be a part of the nation's best educational programs and learn from the nation's best professionals.

When it comes to things like bilateral and single leg squatting, everyone tends to have their own favorite variations, but how often do we think about exactly why we are performing a front, Zercher or RFE split squat?  Are we prescribing these exercises based on what other coaches are utilizing, or based on the individual characteristics and needs of our athletes? In today’s episode Mike and Stephen get into both general and specific principles in catering to athletes optimally in these basic strength movements. 

We had a great recent episode with Justin Moore in episode 176 talking about “knees in” from a holistic perspective, getting into the hydraulics of the body and the pelvic floor.  In this episode we continue in that vein, and get particularly into this dynamic in squatting, landing and jumping, and the differences that exist here, as well as practical training ramifications.  Finally, Mike and Stephen talk about training the foot, as well as integrating some concepts learned from Adarian Barr. 

Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. 







Key Points

General squatting concepts that make the movement more athletic
Squat method difference based on hip structure (eg. anterior vs. posterior tilted)
Why you might Zercher squat an athlete vs. front squat, as well as how various positions in RFE split squat bias different elements of movement
Approaching athletes who lack hip internal rotation in a sequential manner
“Knees in” concepts, timing, and jump training
Squatting in respect to “knees out” and hip internal rotation
Generalities in ACL prevention training
Working with athletes who over-pronate





“On my end, higher box safety bar squats seem to be the one that works the best for the majority of my population” Kozak

“We’ve been big on the heels elevated ramps (while squatting)… putting them up on that buys them some more room to sit down” Kozak

“In order to squat effectively, you need to be able to posteriorly rotate the pelvis, and the hamstrings are a really important muscle to be able to do that; by squatting to a high box, the hamstrings always stay within the range of motion where they can contribute to hip extension” Laflamme 

“A split squat with my left foot in front and a kettlebell in my right hand would bias internal rotation of my front leg.  A kettlebell in my left hand would bias external rotation” Laflamme

“If someone is really spongy when they land and can’t get off the ground quick, those are the people you see with the sway back posture, and it looks like the hips are tipped backwards.  By bringing them forward and getting a little more trunk inclination it helps unweight the pelvic fl...