The Speed Lab Podcast Eccentric and Isometric Training for Speed and Durability: Ryan Paul, Owner of New Athlete
The Speed Lab Podcast - Episode 17
Substitute host Darren Hansen of HansenAthletics sits down with Ryan Paul, owner of New Athlete and veteran performance coach with over two decades of experience training athletes. With more than 12,000 athletes trained since 2001, Ryan shares his evolution from conjugate periodization to an eccentric-focused training philosophy centered on force reduction and deceleration. The conversation dives deep into why athletes often return from college slower despite being stronger, the critical importance of teaching athletes to absorb force before producing it, and how long-duration isometrics (up to 300 seconds) are transforming athlete durability and performance. Ryan also breaks down his unique assessment methods using lunge positions to identify sprinting tendencies and explains why training volume in the weight room should better reflect the demands athletes face on the field.
Timestamps- 0:00 - Introduction with Darren Hansen
- 0:44 - Ryan Paul's background and 23+ years of athlete development
- 2:41 - Evolution from conjugate training and its limitations
- 3:54 - Why athletes get hurt decelerating, not accelerating
- 5:08 - Common deficiencies: athletes can produce force but can't absorb it
- 7:29 - Why college athletes return slower but stronger
- 9:39 - Programming ratios: ~80% eccentric/deceleration work
- 11:08 - Long-duration isometrics explained (5–300 seconds)
- 16:01 - Cueing isometric lunges and assessing sprint type
- 20:49 - Using USR technology to validate training observations
- 22:29 - Redefining "recovery" and reducing systemic inflammation
- 26:21 - Personal results from eccentric training
- 27:01 - Favorite movements: Bulgarian split squats and toddler patterns
- 29:34 - Crawling, coordination, and cortex development
- 31:00 - Daily integration of eccentric training
- 31:45 - Results: healthier athletes, better repeatability, reduced injury severity
- 33:26 - Advice for coaches: match training volume to game demands
- 36:21 - Closing remarks