The Fast Lane: To Squat or Not to Squat for Athletic Development
As always make sure you stream this on Spotify, Apple Podcasts and right in the video above!
Episode Summary
In this episode, Chris Kerr, Chris Korfist, and Dan Fichter dive into one of the biggest debates in athletic performance: Should athletes squat—and if so, how, when, and why? The crew breaks down why squats became the “king” of the weight room, where that belief came from, what the data actually shows, and why many athletes get strong in the squat without ever getting fast.
They explore how traditional back squats influence posture, neurology, coordination, and horizontal force production—and whether the movement pattern supports or conflicts with sprint speed and athletic development. Expect stories, laughter, myth-busting, and practical takeaways you can apply immediately.
Key Takeaways
Strength ≠ Speed: A big squat doesn’t automatically mean better sprinting, acceleration, or athletic performance.
Patterns > Numbers: If the movement doesn’t match the sport pattern, don’t expect transfer.
The Brain Has to Feel Safe: If your nervous system perceives the squat pattern as a threat, output drops.
Isometrics, split stance, and coordination-based options often transfer better than heavy bilateral squats.
Most athletes are chasing someone else’s genetic outlier model — not what actually works for them.
Warm-up = Training: Both Chris & Dan use warm-ups as ¾ of the training session.
Key Quotes
“We are chasing a Herschel Walker / Bo Jackson stereotype and thinking we can build athletes into that.” — Chris Korfist
“Don’t ask if the athlete should squat. Ask: Does the brain feel safe to squat?” — Dan Fichter
“Strength is not my goal. Speed is my goal.” — Chris Korfist
“My warm-up IS my workout.” — Dan Fichter
Timestamp Breakdown
| Time | Topic |
| 00:00–02:00 | Welcome & opening banter |
| 03:00 | Using rhythm, auditory cues, and metronomes for movement quality |
| 05:20 | Warm-ups as aerobic base + how Chris programs for track |
| 07:30 | Full-circle training methods coaches left… then came back to |
| 10:40 | Ideal weekly training frequency for high school athletes |
| 12:15 | Research rabbit holes & why AI won’t replace reading studies |
| 16:00 | Why warm-ups evolved from static stretching to neuro-based prep |
| 19:00 | Assessing athletes: where Chris & Dan look first when a sprint looks “off” |
| 22:50 | To Squat or Not to Squat — origin story of the debate |
| 24:30 | Why Chris stopped squatting his athletes |
| 29:00 | How posture & brainstem control tie into squatting ability |
| 33:00 | The neurological consequences of bilateral squatting |
| 37:50 | Should ANY athletes still squat? Discussion by sport |
| 44:30 | Why the goal dictates if squats belong in your program |
| 47:00 | Baseball: does mass = gas, or is coordination the key? |
| 50:00 | Vertical vs horizontal force & why squats rarely transfer to speed |
| 56:00 | Why “strength-to-weight ratio” still misses the mark |
| 01:03:00 | If not squats… what ARE the best alternatives? Practical examples |
