The Transforming Basketball Podcast EP144: Rethinking Strength and Conditioning with Cole Hergott
Dec 30, 2025
George chats with Cole Hergott, Head Strength & Conditioning Coach at Trinity Western University. Cole shares groundbreaking strategies for athlete recovery and training, questioning traditional methods like icing and promoting movement instead. He emphasizes the need for individualized training using tech and discusses the importance of mobility in basketball. Cole also highlights building a positive culture in the weight room, using constraints to enhance training, and the significance of daily communication with athletes to foster trust.
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Train Each Muscle Phase Deliberately
- Triphasic training treats eccentric, isometric and concentric phases as distinct adaptations to develop stronger braking and better explosiveness.
- Strengthen slow lowering and pauses to reinforce mechanics, tendons, and safer higher concentric outputs.
Use Isometrics Pre And Post Practice
- Use isometrics before practice for tissue prep and at the end as a cool-down to 'reset' tissue and tendon alignment.
- Apply isometrics in lifts and at training end to reduce next-day soreness and support knee health.
Don't Ice Acute Injuries; Move Them Instead
- Avoid icing acute soft‑tissue injuries because cold constricts blood flow and blunts the inflammatory signal needed for healing.
- Promote safe movement and controlled blood flow (mobility, ankle circles, walking) to speed functional recovery.