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Will Ratelle on Giant Sets and the Art of Adaptive Training

Today’s guest is Will “Hoss” Ratelle — former All-Big Sky linebacker turned strength and conditioning coach, with experience at the University of North Dakota, the NFL, and the CFL. Known for his intense, results-driven training style, Hoss blends his pro football background with evidence-based methods to build size, speed, and resilience in athletes. He’s also […]

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Will Ratelle on Giant Sets and the Art of Adaptive Training

Today’s guest is Will “Hoss” Ratelle — former All-Big Sky linebacker turned strength and conditioning coach, with experience at the University of North Dakota, the NFL, and the CFL. Known for his intense, results-driven training style, Hoss blends his pro football background with evidence-based methods to build size, speed, and resilience in athletes. He’s also the creator of popular programs like “Hoss Concurrent” and a respected voice in the online performance space.

Most fitness and training education tends to be rigid, centered around fixed sets, reps, heart rate zones, and prescribed loads and timing. While this structure has value, athletes eventually need to move beyond it and enter a more adaptive, natural rhythm of training. Sets and reps can serve as a starting point, but great coaching gives training a feel, one that fosters ownership, problem-solving, and deeper athlete engagement.

On today’s episode, Will Ratelle shares practical strategies for building training protocols that allow for flexibility and athlete autonomy. He discusses how to keep athletes dialed in during strength and power work, while also diving into topics like hamstring rehab, velocity-based training, and more.

Today’s episode is brought to you by Hammer Strength.

Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com

View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)

Timestamps
0:12 – Transitioning from College S&C to Academia and Private Sector
5:41 – Training Adjustments for Harsh Winter Environments
9:35 – The Role of Giant Sets in Strength Training
15:11 – Building Competition and Problem-Solving into Small Group Training
18:05 – Time-Based Plyometrics for Better Autoregulation
22:50 – Applying Time-Based Models to Jumps and Olympic Lifts
27:21 – Minimalist Approach to Accessory Work in Training
30:54 – Using Velocity-Based Training for Autoregulation
41:25 – Hamstring Rehab Strategies Using Sled Work and Sprint Progressions
44:37 – Perspectives on Nordics and Eccentric Hamstring Training

Actionable Takeaways
Training Adjustments for Harsh Winter Environments – [5:41]
Training outdoors year-round is unrealistic in extreme winters. Will adapts by simplifying programming indoors and accepting seasonal fluctuations in volume and intensity.

What to try:

Plan for seasonal ebbs and flows, especially in outdoor-heavy programs.
Shift to more controlled indoor environments during harsh weather periods.
Keep aerobic and speed elements alive through creative indoor alternatives like tempo sleds or circuits.

The Role of Giant Sets in Strength Training – [9:35]
Will uses giant sets to create training flexibility. These allow athletes to autoregulate volume, manage energy, and work at their own pace without strict rep schemes.

What to try:

Build sessions around circuits of 3–4 movements: main lift, jump, core, mobility.
Set time limits (e.g., 20 minutes) instead of strict sets/reps.
Let athletes self-select volume based on daily readiness.

Building Competition and Problem-Solving into Small Group Training – [15:11]
Will’s small group setups naturally encourage problem-solving, teamwork, and friendly competition—all without over-coaching.

What to try:

Create circuits or mini-competitions that require collaboration.
Encourage athletes to solve challenges together (e.g., team med ball throws for max reps).
Keep coaching cues minimal—let athletes figure things out.

Time-Based Plyometrics for Better Autoregulation – [18:05]
Will prefers time-based plyo sets to help athletes naturally regulate their own volume and quality of output as they warm up and fatigue.

What to try:

Run 30-60 second blocks for depth jumps or hops instead of fixed reps.
Encourage gradual build-up in intensity within each b…

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Nick Castellanos and the first

Nick Castellanos swings at the first pitch of an at bat – a lot.  If you follow Phillies commentary on social media, or listen to talk radio or Philly sports podcasts, you will find that it’s a topic of conversation there as well.  “Why does he swing at the first pitch every time,” or some […]

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Nick Castellanos and the first

Nick Castellanos swings at the first pitch of an at bat – a lot. 

If you follow Phillies commentary on social media, or listen to talk radio or Philly sports podcasts, you will find that it’s a topic of conversation there as well. 

“Why does he swing at the first pitch every time,” or some other, similar but still hyperbolic question born out of frustration when the team struggles to produce.

But is it a fair question? 

I decided to look into it.

Castellanos has had 447 plate appearances coming into Monday’s game against Baltimore. He has swung at the first pitch in 247 of them (55.3%). 

That’s probably less than most people realized, but it’s still a very aggressive percentage. The Major League average is 32.2%.

But there is a reason Castellanos is so aggressive early in the count. 

When he puts the ball in play on the first pitch this season, he is 35-for-77 (.455) with 11 doubles and seven homers. His OPS on those at bats is 1.319.

So, why would anyone throw him a pitch to hit on the first pitch? 

Well, he does swing through a lot of them. He’s either swung and missed or fouled a ball off 68.8% of the time he swings at a first pitch. 

So if you are a pitcher, the odds are still in your favor that you are going to get ahead 0-1 on Castellanos. 

But him swinging at that first pitch, whether he makes contact or not, is still a strong proposition for success for Castellanos. 

In those 247 plate appearances where he swings at the first pitch, whether he makes contact or not, Castellanos is slashing .311/.332/.506 with an .838 OPS. 

In the 200 plate appearances when he takes the first pitch, he’s slashing .214/.280/.346 for a .626 OPS.

That’s a stark difference. 

“It’s just the result of a kid that’s always been ready to hit,” Castellanos said. “I’m just ready to hit. If it’s a good pitch, I kind of let it go and I get a good swing off.

“Like I’ve said in the past, I don’t really go up there with a plan. It’s see ball, hit ball for me. When I’m relaxed and taking my swing, I have the greatest margin for error to put a ball in play hard, whether it’s a fastball or an off speed pitch, it just needs to be somewhere close enough to the box.”

Part of the criticism of Castellanos is that he chases pitches out of the zone, but that’s nothing new. He chases pitches when he’s scuffling just as frequently as he chases pitches when he’s hot. That’s his makeup. You have to be willing to accept that with him. 

And one of the things that does seem to happen often with him is he is that as aggressive as he is, he does end up in two-strike counts more than half the time (51.2%). And his slash line with two strikes, like almost everyone else, isn’t good. 

  • Castellanos – .153/.201/.214; .415 OPS
  • MLB average – .169/.246/.265; .511 OPS

Which is all the more reason he should be swinging early in the count, and especially first pitch. 

If there is something for the critics to latch on to, it’s that Castellanos’ splits against lefties and righties are disparate, and his OPS totals are down from his career. 

Castellanos remains very good against left-handed pitchers, slashing .289/.341/.463 with an .804 OPS, even though his career average against lefties is .300 and his career OPS is .869, these numbers are still viable for a late middle of the order bat. 

However, against righties his numbers this year are far more mediocre (.260/.295/.426; .721 OPS) and below his career average .765 OPS. 

Combine this with his faltering defense – his Outs Above Average according to StatCast is minus-10, worst among any outfielder in the majors and tied for third worst overall – and there seems to be some internal discussion about whether or not Castellanos should continue to be a full-time starter down the stretch and into the playoffs. 

It’s surprising, especially since the Phillies outfield, as a collective, isn’t very good. Castellanos at least provides league average offensive production. 

But the Phillies may be on the brink of calling up top outfield prospect Justin Crawford. They have been reluctant to do so yet because they want him to play every day and they haven’t felt that he would get that opportunity right now in the majors. 

But, according to a report from Matt Gelb at The Athletic over the weekend, the Phillies are at least discussing this possibility. 

According to the report, the Phillies are considering two options for their outfield beginning with the upcoming 10-game road trip this weekend that commences in Texas. 

The first option is to take players currently on the team and make a static outfield of Brandon Marsh in left, Harrison Bader in center and Castellanos in right. 

But another idea that was tossed around, according to Gelb, is that if the Phillies recall Crawford, maybe it impacts Castellanos’ playing time in right. 

It seems like an unnecessary move that could unnecessarily upset the apple cart in the clubhouse.

Crawford would have to come up and do something similar to what he’s doing in Triple-A (.326/.410/.425; .835 OPS) to have it makes sense to remove Castellanos from a full-time role. 

The Phillies lack power, and while Castellanos isn’t going to hit 30 homers this season, he is third on the team in dingers with 15 behind Kyle Schwarber and Bryce Harper. 

And Crawford hasn’t shown much pop at all. He has just three home runs for Lehigh Valley. 

A team that struggles to hit balls out of the park would become even weaker. 

For his part, manager Rob Thomson won’t discuss the plan. On Friday he said he was going to platoon center and left field for six games and then they might consider something else. 

Asked if he’s planning on keeping with the current platoons with Bader, Marsh, Max Kepler and Weston Wilson after the Baltimore series, Thomson gave a curt response.

“Not necessarily, but I haven’t even gotten there yet,” he said. 

It’s a conversation that no one wants to seem to talk about. Not President Dave Dombrowski when asked about how he envisioned Harrison Bader’s role when he acquired him on deadline day. Not Thomson. And certainly not Castellanos. 

“I think the media provides the information of their opinion of the game and I feel like the only real opinion that matters for me, for the game, are the ones that have kind of, like done it, because those are the people I relate to the most.”

Fair. The people who have played the game at the highest level are far more knowledgeable about the sport than those of us who saw our baseball careers flame out in high school (yours truly), but still want to talk about the sport anyway.

But we aren’t always just sharing opinion. A lot of times we are using well-researched data and well-sourced information. I’m certain that what Gelb wrote is both. 

Would Castellanos feel the same way if it were a positive report?

“The problem is … like in the past, when I looked at the positive (reports) you can’t help but get caught up on the negative too,” he said. “So, if you ignore the cheers it’s easier to ignore the boos.”

Always the philosopher. 

Either way, we’re only a few days from finding out how all this cryptic outfield stuff plays out. Until then, Castellanos will control what he can control and not worry about what may or may not befall him or his role on the team. 

He should take the advice of another well-known philosopher – Dory the blue tang fish.

“Just keep swinging…”

Or something like that.  

Read More Phillies Content At On Pattison

  1. Dan Baker says Citizens Bank Park is ‘happy place,’ hoping to work for ‘at least’ 7 more seasons
  2. ‘I still feel incredible’: Jhoan Duran’s first save as a Phillie was insanely electric
  3. Phillygoat owner’s daughter designs Phanatic shirt to fundraise for CHOP
  4. The ‘Durantula’ and his WWE-style entrance are ready to debut for Phillies at Citizens Bank Park
  5. Phillies outfield may be realigned after deadline deal for Harrison Bader, but is it enough?
  6. Dave Dombrowski explains why Phillies are so steadfast in their belief in Andrew Painter
  7. Bryce Harper told Rob Manfred ‘get the f— out of our clubhouse’ if he wanted to talk salary cap
  8. Phillies fans who caught Kyle Schwarber’s 1,000th hit begged him to re-sign when trading ball
  9. 2025 Phillies announcer schedule
  10. What is the Phillies’ uniform schedule?

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Podcast

The Joe Rogan Experience, Spotify Earn Top Spots in Edison Research 2nd Quarter …

– Advertisement – Edison Research has unveiled its rankings for the Top 10 Podcast Networks and the Top 50 Podcasts of 2025’s 2nd quarter. The Joe Rogan Experience and Spotify earned the top honors. During the months of April, May, and June, the top five programs from the Top 50 Podcasts rankings were unchanged. The […]

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The Joe Rogan Experience, Spotify Earn Top Spots in Edison Research 2nd Quarter ...

– Advertisement –Jim Cutler VoicesoversJim Cutler Voicesovers

Edison Research has unveiled its rankings for the Top 10 Podcast Networks and the Top 50 Podcasts of 2025’s 2nd quarter. The Joe Rogan Experience and Spotify earned the top honors.

During the months of April, May, and June, the top five programs from the Top 50 Podcasts rankings were unchanged. The Joe Rogan Experience was number one, followed by Crime Junkie, The Daily, Call Her Daddy, and This Past Weekend with Theo Von.

Other notable finishes from the news/talk genre during the quarter include Pod Save America resting in 12th position, with The Tucker Carlson Show finishing 14th. The Megyn Kelly Show was 18th on the list, while Up First From NPR was 22nd.

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The 20s were littered with news/talk shows, with Up First From NPR finishing 22nd, The MeidasTouch Podcast 24th, The Ben Shapiro Show 26th, and The Ramsey Show 29th. Additionally, Candace from Candace Owens was 48th, and The Charlie Kirk Show was 49th in the latest rankings.

Sports podcasts also saw notable rankings throughout the list. New Heights with Jason and Travis Kelce finished 10th, while Club Shay Shay from Shannon Sharpe was 15th. The Pat McAfee Show was in 39th place, while Pardon My Take ended the quarter at 41st.

In the top Podcast Networks in the U.S. rankings, Spotify took home the top spot. It was followed by SiriusXM Podcast Network, iHeartPodcasts, Wondery, and Audioboom in the top five. Spotify, SiriusXM, and iHeartPodcasts have held firm in the top three positions since the third quarter of 2024.

Positions six through 10 were held by The New York Times, Acast Creator Network, NPR, Audacy, and The Walt Disney Company, according to Edison Research. The New York Times rose two positions to finish the quarter sixth, while Acast similarly rose two positions, and The Walt Disney Company jumped back into the top 10 since being absent in the first quarter of 2025.

Edison Research measured the data by surveying more than 5,000 weekly podcast consumers aged 13 and older. The rankings are then compiled by measuring the total unduplicated reach of all the shows represented by a given program or network.

Barrett Media produces daily content on the music, news, and sports media industries. To stay updated, sign up for our newsletters and get the latest information delivered straight to your inbox.

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Emma Meesseman reveals why she picked Liberty in blockbuster WNBA return

UNCASVILLE, Conn. — Liberty assistant coach Andrew Wade passed the ball to Belgian star Emma Meesseman, who lifted for a shot.  Swish.  Over and over, this pattern continued around the court for more than 30 minutes after shootaround ended Friday morning as she drilled plenty more shots than she missed.  It felt familiar and like […]

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Emma Meesseman reveals why she picked Liberty in blockbuster WNBA return

UNCASVILLE, Conn. — Liberty assistant coach Andrew Wade passed the ball to Belgian star Emma Meesseman, who lifted for a shot. 

Swish. 

Over and over, this pattern continued around the court for more than 30 minutes after shootaround ended Friday morning as she drilled plenty more shots than she missed. 

It felt familiar and like no time had passed since Wade and Meesseman were working together with the Mystics. 

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Podcast

Bomani Jones on Nick Wright

Bomani Jones has had several high-profile co-hosts in both radio and television settings during his time in sports media. But interestingly, he believes that the person he would best fit with on TV is someone he has never worked with in his career. Jones spoke about several elements of the sports media industry at the […]

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Bomani Jones on Nick Wright

Bomani Jones has had several high-profile co-hosts in both radio and television settings during his time in sports media. But interestingly, he believes that the person he would best fit with on TV is someone he has never worked with in his career.

Jones spoke about several elements of the sports media industry at the moment during an appearance on The Press Box podcast with Joel Anderson, including the fallout of ESPN deciding to fire Shannon Sharpe and how he feels ESPN’s First Take “only needs” Stephen A. Smith.

Towards the end of his appearance on the podcast, Jones was asked by Anderson who he thought would be his dream co-host. And Jones’ answer depended on the format of what kind of product he would be hosting.

In the scenario of a podcast, Jones explained how the obvious choice was Dominique Foxworth. But for TV, Jones would choose Nick Wright, who he called the “best person working in sports television” currently in his eyes.

“I mean, if it’s a podcast, I don’t. I think the answer to that, if you know me, is obvious. And that is Dominique Foxworth. I think if we were talking about sports television. I think Nick and I could do something very good at this point. I think Nick right now is the best person working in sports television. I don’t, in this moment, I don’t even think it’s close. And I think he’s the one person that if you said, ‘Hey, we’re going to get you on with a guy to do a show every day.’ He’s probably the one person where I would be like, yeah, let’s do that.”

While Wright and Jones have never worked together on the same TV show, the two have frequently made guest appearances on each others’ respective podcasts in recent months. So there is clearly an admiration there from both towards one another.

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Dave Portnoy

Sophie Cunningham officially launched her new podcast on Wednesday. But before Show Me Something landed with The Volume, Dave Portnoy says that it could have been a part of Barstool Sports. During Thursday’s episode of The Unnamed Show, the Barstool Sports founder discussed Cunningham’s new show, which she co-hosts with her high school classmate and […]

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Dave Portnoy

Sophie Cunningham officially launched her new podcast on Wednesday. But before Show Me Something landed with The Volume, Dave Portnoy says that it could have been a part of Barstool Sports.

During Thursday’s episode of The Unnamed Show, the Barstool Sports founder discussed Cunningham’s new show, which she co-hosts with her high school classmate and Complex Sports producer-turned-Bravo TV star West Wilson. And in doing so, Portnoy revealed that the Indiana Fever guard had originally tested the show for Barstool, only for the potential deal to ultimately fall apart.

“I passed on it,” the Boston native said. “We spent a lot of time. They did a test podcast, these two, in our New York office. We had another host. And it wasn’t her — anytime I have to deal with agents, it’s hard. I really thought we would be carrying so much of the weight, marketing, all this sh*t. And her focus wasn’t going to be the podcast. It was just one amongst 9,000 things she was doing, so it felt like we were getting screwed.

“Like, we were ready to sign it. And at the end, I’m like, ‘I’m not interested anymore.’”

Portnoy also stated that he had concerns about the structure of the proposed deal, in which Cunningham wouldn’t be exclusive to Barstool as an on-air talent.

“[The deal was] she was gonna do the podcast with us, but she can start another podcast that is talking about something else. She can go do digital with others, the ads are being sold by other people,” he said. “We were gonna give her a guarantee. And the thing that I always get uneasy: the amount of value you get from our marketing machine is kind of like priceless. So we’re putting all this behind you and I can’t even get a guarantee you’re only going to do our podcast.

“There’s a lot that goes on to promote a podcast. And if I don’t feel that podcaster is focused — because you have to be on making the thing huge — it’s not worth it. I’d rather spend all that time and energy on somebody who’s like, ‘this is my dream spot where I want to be.’”

Despite Portnoy’s concerns, the connection between Barstool and Sophie Cunningham would have been a natural one considering his Fever fandom. And while Caitlin Clark is obviously the team’s (and league’s) biggest star, her “enforcer” has made quite the name for herself in recent weeks, drawing mainstream attention via social media, press conferences and pre-game runways.

Cunningham’s latest move comes in the form of her new podcast, but based on Portnoy’s comments, it doesn’t appear that she’ll be slowing down anytime soon. As for the first episode, it’s already managed to go viral, although Portnoy is hopeful that won’t happen on a regular basi.

“I like her. But I’m kind of rooting against it,” he admitted of the show.

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Shannon Sharpe pal Chad Johnson angles to take over his ESPN role

Chad “Ochocinco” Johnson appears to be lobbying for Shannon Sharpe’s seat on “First Take” after the Pro Football Hall of Famer was fired Wednesday by ESPN just days after settling a bombshell $50 million lawsuit in which a Jane Doe accused him of rape. While promoting EA Sports and popular video game “Madden NFL 26” […]

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Shannon Sharpe pal Chad Johnson angles to take over his ESPN role

Chad “Ochocinco” Johnson appears to be lobbying for Shannon Sharpe’s seat on “First Take” after the Pro Football Hall of Famer was fired Wednesday by ESPN just days after settling a bombshell $50 million lawsuit in which a Jane Doe accused him of rape.

While promoting EA Sports and popular video game “Madden NFL 26” on “First Take” Wednesday, Johnson, who co-hosts the “Nightcap” podcast with Sharpe, said he’ll be in the studio for the 2025 NFL season.

“I can get used to this for the next … six months,” Johnson said after host Molly Qerim asked whether he liked the new “First Take” studio, which is located in Lower Manhattan.

“I’m gonna start Sept. 5, if I’m not mistaken, because ‘Thursday Night Football,’ first week, so, I should be here Friday.”

Qerim then pointed to host Stephen A. Smith and told Johnson, a former NFL wide receiver, to “talk to the boss,” who appeared on the show remotely.

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“The fact that you came off vacation for me, that lets me know you’re trying to get things started a little early,” Johnson told Smith. “And I appreciate that. Trying to preheat the oven, I like that. It’s gonna be a great season.”

Chad "Ochocinco" Johnson on ESPN's "First Take" July 30, 2025. Chad “Ochocinco” Johnson on ESPN’s “First Take” July 30, 2025. X

Johnson, who has previously appeared on “First Take,” has long coveted a spot on the ESPN program, championing himself on social media for months.

Sharpe had been off the air at ESPN since late April due to the lawsuit.

The plaintiff, who is more than 30 years younger than him, alleged Sharpe brutally sexually assaulted her several times at the end of 2024 and the beginning of 2025.

He denied all allegations of coercion or misconduct in a statement through his counsel to The Post.

Shannon Sharpe addresses his ESPN firing during his "Nightcap" podcast on Wednesday, July 30, 2025. Shannon Sharpe addresses his ESPN firing during his “Nightcap” podcast on Wednesday, July 30, 2025. X/Nightcap

Sharpe addressed his ESPN firing during Wednesday’s installment of the “Nightcap” podcast, explaining he asked the Worldwide Leader to wait until next Monday to go public with the news due to brother Sterling Sharpe’s induction into the Pro Football Hall of Fame this Saturday.

“The only thing that I really asked was that, ‘Guys, could we wait until Monday. My brother is going into the Pro Football Hall of Fame. I really want it to be about him and be about my family. This coming out would overshadow everything he’s worked his entire life for,’” Sharpe said. “And unfortunately, it didn’t happen that way.”

Sharpe, 57, said he “profusely apologized” to his older brother, who told him to “be done” and “move on” from the situation.

“I really enjoyed my time at ESPN, it gave me an opportunity to bring my audience that saw me just grow … to ESPN, so I’m very grateful for that,” Sharpe said. “… [ESPN] did what they had to do — I’m at peace with that.

“I just wish this thing could have waited until Monday because I hate the fact that I’m overshadowing my brother. The first two brothers in the Pro Football Hall of Fame, and this is what the headlines are going to be for the next couple of days.”

Sharpe originally joined “First Take” in the fall of 2023 following his FS1 exit.

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