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Ryan Banta

26 Podcast Episodes

Latest 11 Sep 2021 | Updated Daily

Weekly hand curated podcast episodes for learning

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Thursday Thoughts: Mike Cunningham & Ryan Banta Chat about Life, Lesson, Love, and LL Cool J

Companions of the Compendium

Mike Cunningham one of the nicest people in the world of sport honored me by having me on his Gill Athletics Connections podcast. It was a unique conversation about sports without "X's & O's." I know you will truly enjoy it plus.... I make a fool of myself numerous times it should make you chuckle. I am sharing our conversation now because following this Thursday's Thoughts I had Mike return the favor on my podcast. Without Mike's support, this podcast would not exist. I am humbled to call him a friend. Enclosed below are the show notes from our conversation.  "The life of a high school track coach is much different than one of a college track coach. And then sometimes there are a lot of similarities. Today we learn of Ryan's journey from athlete to the teacher to coach. The trials and tribulations have a lot to teach us about perseverance and passion. Lots of lessons on how to teach kids today whether it's history or sprinting, along with why to teach kids. Ryan did a great job of showing why he coaches and the real love of kids that drives him on a daily basis. He is also the author of the Sprinters Compendium. We learn of how the idea started to write a book and how it came to fruition. At the end, I put Ryan on the spot to perform and you will not want to miss it. I guarantee it!" For elite performance technology please visit: https://store.simplifaster.com/sku/83/ To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html To connect with Mike on Twitter: @MikeCunningham To follow Mike's Podcast visit: https://podcasts.apple.com/us/podcast/the-track-and-field-connections-podcast/id1500782760 --- Support this podcast: https://anchor.fm/ryan-joseph-banta/support

1hr 54mins

26 Aug 2021

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Episode #9 | Ryan Banta - 400m Tactical Training

The On Track & Field podcast!

Coach Ryan Banta returns to the On Track & Field podcast and dives deeper into 400m training and the energy systems the body taps into when training for the 1 lap sprint. This 42 minute 'cast will not only give you 4 of the best 400m workouts your athletes can do but also the WHY you should be doing them. 


27 Jul 2021

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A New Coaches Guide to Developing a Training Plan MTCCCA Clinic -Ryan Banta

Companions of the Compendium

This is live audio from A New Coaches Guide to Developing a Training Plan I did for the MTCCCA clinic. I cover a lot of ground for you to use as scaffolding for the future of your own unique training model. Use the time codes as a guide to different topics you want to jump into during my seminar.  Audio Table of Contents  :31 400-meter dash focus  1:44 Planning for Consistent Major Issues a la spring break  2:48 How to handle time trials?  5:27 What meets to train through and what is your peak?  8:00 Window of opportunities in events and figuring out your best lineup  10:25 Peak Cycle  12:38 What's the philosophical center of your training plan?  14:50 Placement of competitions on your schedule.  19:00 Linking themed training into your plan.  25:35 Loading strategies for multiple weeks including a "bump" week.  29:25 Value of the concurrent system.  33:30 Writing the daily plan.  36:50 How to order your practice.  39:00 Extra things to consider.   43:08 Plyometrics/active recovery days  45:10 Bad weather days/injury management For elite performance technology please visit: https://store.simplifaster.com/sku/83/ To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html--- Support this podcast: https://anchor.fm/ryan-joseph-banta/support


1 Jul 2021

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Episode #5 | Ryan Banta

The On Track & Field podcast!

Host J.T. Ayers and guest Ryan Banta, author of The Sprinter's Compendium, break down the perfect 400m race plan. Learn what should happen in the first 60m of the race, where you should be at the 200m mark and what the last 40 meters looks (feels) like and how to combat the fatigue every athlete experiences in track & field's hardest race. 


29 Jun 2021

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Episode 21 Companions of the Compendium: Ryan Banta Ask Me Anything

Companions of the Compendium

Today I answer numerous questions curated from various social media platforms on speed, training, and track & field.  For elite performance technology please visit: https://store.simplifaster.com/sku/83/ To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html 1. I'm new to sprinting and currently run fairly slow times on the 60m 8.05s and 100m 12.7s. However, my 30m time is proportionately faster at 4.3-4.5s. What's the best way to translate that 30m relative power to the 60m, 100m, and even 200m? Stats: Height 174cm Weight 168lb Current lifts: Deadlift 385lb Trap/Hex bar 420lb Squat 308lb Bench 270lb Thanks - look forward to hearing back. No serious plyos yet (beyond some basic pogo jumps incorporated into warm-ups), but very willing to introduce and program more into workouts. Also for info, train sprints twice a week Wed - acceleration: hills, shorts 30-60m volume approx 500m (followed by leg workout in gym). Sat - basic 3 x 100m, 3 x 150m with 5 min rest between each . Planning to introduce flys and 'in and outs' in July.  2. What are your biggest, most useful takeaways from your positive coaching degree coursework? What have you improved or done differently as a result? 3. What’s your opinion on Barry Ross’s training methods and Pavel Tsatsouline? 4. If more relevant (having just listened to the proposed topics), who's your money on for the Olympic trials in the 100 and 200m? I think the order will be: 100m Brommell Gatlin Gillespie Kerley Lyles 200m Lyles Norman Bednarek Laird Gillespie,  -Hey, thanks for taking the time to do this. Just as a follow-up to OP and thinking about the new-gen. Knighton or Slade? 5. Hello, I'm going to train my sprint again after many years the last time I measured my time of 11.60s according to my coach when I was 14 years old, now after 7 years I'm going to train on my own again, you were wondering what is the best way to recover and not be rusty in your speed, which routine would you recommend? 6. My son is a freshman in high school and will be a sophomore next year. He ran varsity track this past track season and his PR in the 100m was an 11.7 FAT. He also ran the 4x100 and 4x200. I would love for his sophomore year to be a break-out year for him. He plays football till Oct. What should the focus be for him after football is over? I would love to set up a master plan for him In a general sense of course. He's currently doing weights right now in the mornings (football pre-season workouts). I think he will have built a solid foundation by Oct if he keeps the weights up till then (with breaks of course). Should he focus on plyometric exercises? Eccentric exercises? There are a couple of facilities that do "speed" training, so would that be a good option? A general plan would be greatly appreciated. Thank you. 7. Do we stay within 4 seconds of maximum velocity all season.  --- Support this podcast: https://anchor.fm/ryan-joseph-banta/support

1hr 16mins

21 Jun 2021

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251: Ryan Banta and Derek Hansen on The Value of Tempo Sprint Training for Speed Development and Team Sport Preparation

Just Fly Performance Podcast

Today’s show brings on Ryan Banta and Derek Hansen.Ryan Banta is a coach with more than 19 years of experience and the author of the Sprinter’s Compendium. At the high school level, Ryan has numerous state champions and finalists, and he is a frequent contributor to many top platforms in athletic performance.Derek Hansen is an International Sport Performance Consultant that has been working with athletes all ages and abilities in speed, strength and power sports since 1988.  After a long career as a university strength coach, as well as track and field coach, Derek now serves as a performance consultant to numerous professional teams in the NFL, NBA, MLS and NHL, as well as major NCAA Division 1 programs throughout North America.Both Ryan and Derek were very early guests on this podcast, and I’m happy to have them back to discuss a subject that I think has a lot of far reaching implications into one’s total performance program, which is “tempo training”.  Tempo is an age old method of sprint training, and generally refers to repeated, submaximal sprint efforts, such as 8x200m, or 5x300m, on relatively short rests, with limited recovery.  For team sports, it could mean running a series of shorter, but more numerous sprints, on incomplete rest intervals.Pendulums swing in all fields, and the sports performance field is no exception.  As with many tools, tempo has been abused by track and team sport coaches alike to the point where athletes do not make beneficial adaptations in power or maximal speed, so a reversal (such as what we see in systems such as Tony Holler’s) was well warranted.  It’s always important view training constructs from all sides, and talking with these two wise coaches is important to gain a greater understanding of this element of training, and its proper use.  Derek and Ryan get into the usefulness of tempo running for both physiological and technical adaptations, and then get into appropriate training prescriptions for track and team sport alike.Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justflyView more podcast episodes at the podcast homepage.Timestamps and Main Points7:42 – A Question: “If you were running a sprint program for building absolute speed, would you pick strength training or tempo running outside of your short sprint practice?”10:25 – The benefits and misconceptions of submaximal (60-70%) effort running18:03 – Experimenting with volume and intensity in tempo running24:12 – Building structure and capacity through circuits vs. submaximal running & Safe training for injured athletes31:30 – Flooring/surface dependence for tempo running and circuits33:47 – The significance of the type of athlete in volume in tempo running40:51 – Implementing tempo running into team sport training46:28 – Why coaches and trainers have moved away from tempo training in their sport preparation50:23 – The role of specificity in tempo training52:49 – Speed development in tennis preparation and the role of tempo sprint training54:46 – How Derek prescribes tempo volumes in track and team sports1:00:55 – Incorporating muscle dominance and intervals in tempo running & Making it relatable to the athlete1:08:10 – Final advice on tempo runningQuotes“Basically [tempo running] is just running with incomplete recoveries at a submaximal pace and, as we all know, this method is very frequently abused by a lot of coaches.”“Working at different velocities obviously gives you some flexibility around the effect you’re going to have in terms of energy systems and building foundations around the athlete.”“A tempo run with short recovery allows for the body to use that hydrogen ions or lactate as a fuel. It allows the body to increase its ability to buffer the waste so that you’re not necessarily using that workout to get bett...

1hr 10mins

22 Apr 2021

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Ryan Banta

The Tom Broback Podcast

Hello friends, welcome to the show. I’m Tom Broback and my guest today is Ryan Banta. Ryan is a teacher and track and field coach at Parkway Central High school in Chesterfield, Missouri. Ryan’s teams have seen enormous success on the track, including multiple state records, nationally ranked runners and state champions. Ryan is the author of the Sprinter’s Compendium, a complete guide to sprinting with input from over 50 of the top sprint coaches in the world. Make sure you check out more about Ryan in the show notes. Let’s continue to grow the mind and change the system. https://twitter.com/SprintersCompen https://sprinterscompendium.com/ Companions of the Compendium podcast host Youtube: bantazmo1978 Bold Base Performance https://www.boldbaseperformance.com/ Athletes with Asthma course https://coachtube.com/course/health-fitness/athletes-with-asthma-course/13645556

1hr 4mins

8 Mar 2021

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174. Sprint and Speed Development for Endurance Runners with Coach Ryan Banta

The Strength Running Podcast

Ryan Banta is a coach with more than 19 years of experience and the author of the Sprinter’s Compendium. At the high school level, Ryan has produced 135 All-State medalists, including 10 state champions and 15 runners-up. His teams have won 12 district championships and 5 top five state finishes in the last nine seasons. He has been elected Missouri Track and Cross Country Coaches Association (MTCCCA) president and served on the Missouri State High School Activities Association (MSHSAA) advisory board. In this podcast, we discuss: Prevention of sprinting-related injuries Common training errors in pursuit of speed Mechanics of maximum velocity running The speed development differences between teenagers and adults  In the spirit of this year's Take Action theme, we leave off with a number of actionable steps that any runner can take to improve their speed. Show Links & Resources: Connect with Ryan on Twitter Check out his videos on YouTube Books mentioned by Ryan Supertraining by Yuri Verkhoshansky Becoming a Supple Leopard by Kelly Starrett Thank You PWURE! Our newest sponsor is PWURE; learn more about them at pwure.com. They’re offering 20% off your first month with code "nextlevel" at checkout. Using either your Strava data or an online consultation, they create pre-run and post-run personalized shakes using organic ingredients. They’re the first company to use your fitness data to craft on-demand nutrition - I think the potential of this is awesome and it reminds me of the testing and effort that goes into elite marathoners and their fueling. PWURE has been testing their products with pro runners and the promise here is that they can deliver optimized, better ratios of carbohydrate to protein so you can perform better and recover faster. You get a post-workout dose recommendation so everything they make and recommend is unique to you. All of their formulas can be made vegan, there are four flavors to choose from, and you can even add vitamins. 82% of users saw performance and recovery improvement after one month and 86% would recommend it to a friend. See all PWURE have to offer and don’t forget that code nextlevel will save you 20% on your first month.


14 Jan 2021

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#57 Ryan Banta Parkway Central High School & Author of Sprinter's Compendium

Strength Talk & Shop

Optimum Nutrition AthleticsThank you Optimum Nutrition Athletics for sponsoring today's episode. After dominating the sports nutrition industry for over 30 years, newly created Optimum Nutrition Athletics brings that same trust and quality that knows how to put convenient options for protein in the hands of athletes who desire to become bigger, stronger and better at their sport. Contact Dave Harvey, ON Athletics-Regional Athletics Manager, for more information contact dharvey@glanbia.comCoach Ryan Banta is the girl's head track & field coach at Parkway Central High School in Chesterfield Mo. In his fifteen years at the helm, his athletes have recorded 112 records (Fr, Soph JV, V), 4 top 5 state championship team finishes in 2008, 2009, 2016 and 2017. District champs 2007, 2008, 2009, 2015 and 2016. Conference Champion 2015, 2016, 2017, and 2018. Five district runner-up finishes in 2011, 2012, 2013, 2014, 2017 and 2018. 2 State Records 4×800 09 and 3200 09, 14 nationally ranked events, 62 all-state performances (Track and XC),11 runners-up, 10 state champs, 132 state qualifying events/individuals qualifying events, 194 state semifinalists (sectionals), 207 top ten performances.Coach Banta's leadership positions include MTCCCA President 2015, Vice President 11-14, MTCCCA Panel Member 08-09 and 12, and 12, MTCCCA Guest Speaker 2009 and Mizzou Track & Field Camp Coach 08-, MSHSAA advisory board Girl’s Track & Field 09-13, blogger on www.elitetrack.com, speedendurance.com, just-fly-sports.com, presenter at the World Speed Summit and ALITS. He was invited participate at the Olympic Training Center as an emerging elite coach. Most recently, Ryan Banta has authored the book titled the Sprinter's Compendium. The book is the most exhaustive source on the topic of speed. The book has been sold in over 36 countries and counting.You can find his book on Amazon and other Book Retailers "Sprinter's Compendium"Twitter- @SprintersCompenInstagram- @ryan.bantaFollow the Podcast Twitter- @talk_strength Instagram-  @strengthtalkshop1


23 Nov 2020

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Upper Left Performance #32 Ryan Banta - All Things Sprinting, Learning to Spread the Wealth on a Track Team, Critical Mass and Human Development

Upper Left Performance

Ryan Banta is the Head Track and Field Coach for Parkway Central High School in Missouri. He has coached for over 20 years, brought home numerous state titles and records and has established an incredible culture that has succeeded in developing outstanding human beings and athletes. Ryan is also the author of The Sprinter’s Compendium and established the Critical Mass system, which we discuss on the podcast. For someone that has thought about sprint training strictly in a "Feed the Cats" style, this was very enlightening. More on this in this video here from Ryan: https://www.youtube.com/watch?v=a_V84iC_iL4 He also gives his thoughts on all things sprinting, his realization that he wants excellence in all events not just sprints, wickets, warmups and his thoughts on kids in today’s world and how to best reach them. I was thrilled to talk to Ryan about all this as he has so much experience working with kids and honing his craft. Not many coaches are as complete as Ryan is and it was very cool to hear him address such a wide range of topics. Ryan writes for Simplifaster, Elite Track, and several other mediums. You can buy his book here: https://www.amazon.com/dp/B07613VRVF/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 IG: https://www.instagram.com/ryan.banta/ Twitter: https://twitter.com/SprintersCompen

1hr 14mins

10 Aug 2020