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Rapid Fire – Episode #17 Featuring Cody Hughes

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Summary

Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and…

As always, please share & review this episode! This podcast is also available on Apple and Spotify.

Episode Summary:

Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and training philosophy.

Key Takeaways:

  • Youth Training Principles: Coordination over output. Layer in motor control, skipping, games and fundamental movement patterns.
  • Common Mistakes: Overloading young athletes too early. Lack of recovery. Too much organized sport, not enough play.
  • Tech at Farm & Forge: Vitruve VBT, Keiser, 1080 Sprint, Hawkin Dynamics, Z-Tread, FiyrPod GPS & Rock Daisy AMS.
  • Private Sector Potential: Opportunity to build deeper athlete relationships over time, track long-term development and prioritize longevity in pros.

Notable Quotes:

  • “The way we train some of our 10-year-olds and a 10-year NFL vet looks very similar.”
  • “Specificity is about knowing when to apply stimulus, not doing something that just looks sport-specific.”
  • “You don’t see results if you don’t recover—training adaptation doesn’t happen in the session, it happens after.”
  • “Parents want advanced too early. But if your training age is low, you shouldn’t skip the foundational work.”
  • “Your facility might be five-star, but if the steak is bad, nobody’s coming back. The product matters.”

Timestamps:

00:00 – Intro & Pacers fandom

01:30 – Cody’s move to Nashville and Farm & Forge Club

03:20 – Non-negotiables in youth development

06:00 – Common training mistakes for kids

09:00 – Navigating tough conversations with parents

11:00 – The myth of advanced training for youth

13:00 – Full tech breakdown at the new facility

18:30 – Assessment process & AMS integration

22:00 – Training youth vs. pros: principles & adjustments

27:00 – Why training a 10-year-old is more like training an NFL vet than you’d think

29:00 – Where to find Cody & facility updates

Connect with Cody Hughes:

Authors

  • Cody Hughes

    Cody Hughes is a sports performance professional currently working at the high school level in Madison, Alabama. He is a former college baseball player turned strength coach, with experience at the Division 1 and Division 2 collegiate level as well as in the private sector. Cody is certified by the NSCA as a CSCS and the CSCCA as a SCCC certified coach. He is an active advisory board member for the National High School Strength Coaches Association for the state of Alabama.

    View all posts

  • Justin Ochoa is the founder of Gem Sessions Training in Indianapolis, a complete basketball development organization. Justin works with basketball players of all ages and experience levels from youth to pro, specializing in bridging the gap between skill development & performance training. Aside from training, he founded the Gem Sessions Foundation — a 501c3 nonprofit organization dedicated to serving youth athletes with crucial resources needed to excel in academics, athletics and life after athletics. Connect with Justin on Instagram or X (@JustinOchoa317) or find him here.

    View all posts

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Table of Contents

Rapid Fire – Episode #17 Featuring Cody Hughes

Share this

Summary

Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and…

As always, please share & review this episode! This podcast is also available on Apple and Spotify.

Episode Summary:

Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and training philosophy.

Key Takeaways:

  • Youth Training Principles: Coordination over output. Layer in motor control, skipping, games and fundamental movement patterns.
  • Common Mistakes: Overloading young athletes too early. Lack of recovery. Too much organized sport, not enough play.
  • Tech at Farm & Forge: Vitruve VBT, Keiser, 1080 Sprint, Hawkin Dynamics, Z-Tread, FiyrPod GPS & Rock Daisy AMS.
  • Private Sector Potential: Opportunity to build deeper athlete relationships over time, track long-term development and prioritize longevity in pros.

Notable Quotes:

  • “The way we train some of our 10-year-olds and a 10-year NFL vet looks very similar.”
  • “Specificity is about knowing when to apply stimulus, not doing something that just looks sport-specific.”
  • “You don’t see results if you don’t recover—training adaptation doesn’t happen in the session, it happens after.”
  • “Parents want advanced too early. But if your training age is low, you shouldn’t skip the foundational work.”
  • “Your facility might be five-star, but if the steak is bad, nobody’s coming back. The product matters.”

Timestamps:

00:00 – Intro & Pacers fandom

01:30 – Cody’s move to Nashville and Farm & Forge Club

03:20 – Non-negotiables in youth development

06:00 – Common training mistakes for kids

09:00 – Navigating tough conversations with parents

11:00 – The myth of advanced training for youth

13:00 – Full tech breakdown at the new facility

18:30 – Assessment process & AMS integration

22:00 – Training youth vs. pros: principles & adjustments

27:00 – Why training a 10-year-old is more like training an NFL vet than you’d think

29:00 – Where to find Cody & facility updates

Connect with Cody Hughes:

Authors

  • Cody Hughes

    Cody Hughes is a sports performance professional currently working at the high school level in Madison, Alabama. He is a former college baseball player turned strength coach, with experience at the Division 1 and Division 2 collegiate level as well as in the private sector. Cody is certified by the NSCA as a CSCS and the CSCCA as a SCCC certified coach. He is an active advisory board member for the National High School Strength Coaches Association for the state of Alabama.

    View all posts

  • Justin Ochoa is the founder of Gem Sessions Training in Indianapolis, a complete basketball development organization. Justin works with basketball players of all ages and experience levels from youth to pro, specializing in bridging the gap between skill development & performance training. Aside from training, he founded the Gem Sessions Foundation — a 501c3 nonprofit organization dedicated to serving youth athletes with crucial resources needed to excel in academics, athletics and life after athletics. Connect with Justin on Instagram or X (@JustinOchoa317) or find him here.

    View all posts

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