This week’s guest is Jay DeMayo, strength coach at the University of Richmond, working with basketball and swimming, lacrosse, and tennis. In the world of swimming, Jay also spends time with Nova Aquatics where he has worked with Olympic Gold medalist Townley Haas. In addition to his day job duties, Jay puts together the Central Virginia Sports Performance Seminar and also runs the CVASP Performance Podcast.
Jay is one of the growing number of users of the 1×20 strength training system where he gets great results with his athletes with less stress coming out of the weight room. It isn’t the only method Jay uses, however, as we’ll talk about how this work is used as a tool in the context of long-term athlete development.
Ultimately, talking to Jay gives us great insight into what really matters when conducting a strength program for athletes. He is one of the most practical strength coaches I know and has great insight into the process of developing players.
Today on the show Jay and I will talk about a variety of topics, including year to year development of college athletes, daily workout progressions, key performance indicators for basketball, the 1×20 system, aquatic strength training, and more.
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.
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Key Points:
- Jay’s background as a coach
- Long term and year to year development of collegiate athletes
- Using the foundational movement training, 1×20, Triphasic and Velocity-Based training systems over time
- What Jay’s daily workouts look like for his squads
- Jay’s ideas on some key performance indicators that physical preparation for basketball can enhance
- Ideas on “slow cooking strength” over time for maximal athletic performance gain
- Weekly weight progressions in the 1×20 system
- Jay’s work with swimmers in context of the 1×20 program
- What Jay’s work with swimming has taught him for working with other sports
- Jay’s unique beliefs in the strength and conditioning field
“Let’s find the minimal stimulus required to elicit adaptation, once they are able to handle that stimulus, or adaptation has occurred, increase it slightly”
“If you’re building properly, and your not hammering the kids, you can continue to progress for a very long time, even in the competitive season… and then you come back and they don’t lose as much”
“Our warmup is a combination of the gymnastics bodies crawls, and the Dan John carry series… two birds, one stone. You carry something down, you crawl back”
“(for basketball), We look at vertical jump quite a bit, and we look at that versus squat strength, and as they keep adding weight, does that number keep going up, and when that number starts to flatten out, well now we need to start thinking about something else, right?”
“Look good, feel good, play good”
“You gotta allow them to have autonomy, especially this generation. If you can explain it to them, and allow them to have imput in it, it’s awesome”
“You need to be willing to go outside your comfort zone, to ask questions, and to question what you’re doing and learn from people who are a lot smarter than you”
About Jay DeMayo
Jay DeMayo is in his 13th year as a strength and conditioning coach at the University of Richmond, and his eighth year working with the men’s basketball team.
DeMayo is directly responsible for the strength training, conditioning and flexibility development of the men and women’s basketball teams. He also educates the student-athletes on the proper nutrition to make sure their bodies are performing to their full potential.
Jay has presented at 10 different seminars and clinics in five different states and has coached and lectured for a month at Ningbo University in China. He came to Richmond from Indiana State, where he was a graduate assistant during the 2002-03 academic year. The Fairport, N.Y. native played on the soccer team at SUNY-Cortland.
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