Move the Needle: The Human Performance Podcast Ryan Phillis: In's & Out's with BYU Football
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Jan 28, 2026 Ryan Phillis, BYU Director of Football Strength & Conditioning and sprint profiling expert, breaks down 1080 load-velocity profiling, VDEC zones, and individualized force-versus-velocity buckets. He covers resisted and assisted sprint protocols, in-season autoregulation, practical alternatives to high-end tech, and how to pair weight-room work with max-velocity field sessions.
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Buckets With Shared Nuts And Bolts
- Phillis buckets athletes by velocity-deficit and force-deficit using DSI and LVP, but keeps core program “nuts and bolts” consistent.
- Individualization is applied to exercise choice, pairings, and plyometric selection rather than wholesale program change.
Prescribe VDEC Zones Practically
- Use VDEC zones: under 30% for max-velocity technical work, 30–50% for strength-speed, and >50% for force-focused marches/bounds.
- Pair resisted runs with unresisted sprints for transfer and microdose COD to reflect football needs.
Progress Overspeed Gradually
- Start assisted/overspeed around +3–5% of measured max velocity and progress cautiously toward ~10% (or more for experienced pros).
- Stop if the athlete looks stressed; prioritize relaxed technique and comfort during overspeed runs.