Episode # 59

The Secret to Running a Faster Mile

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Released on April 28, 2016

Joe starts this weeks podcast by explaining to the audience why he’s recording the show from his basement at 3 o’clock in the morning….he then answers some of the listeners questions. TOPICS INCLUDE: How to run a faster mile; Is it OK for athletes to wear ankle braces during competition; The best upper body strength movements for novice women athletes…and more! 


5:05 – Joe D. admits to being tired?! [Find out why he’s recording this weeks podcast in such a fatigued state]

9:00 – Joe shares the experience of entering a Yoga studio for the first time in his life

15:45 – Joe gives his top recommendations for running a faster mile   ankle-brace

19:30 – Joe reveals his cutting-edge, ground-breaking theory on “running faster” (This one sentence may change your life :))

45:50 – Is it OK to wear ankle braces during competition?

55:50 – Joe gives his favorite upper body strength exercises for novice women athletes

63:10 – Joe wraps up the show and asks the audience for their advice regarding a future podcast topic


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  1. Tyson – Yes, you can compensate for the lack of “box” height by holding dumbbells and doing weighted “box jumps” onto the bench. BUT, don’t just do weighted box jumps forever…I’d cycle the weighted box jumps with other plyos and jumps in order to achieve the best results. Some of my favorite choices (when equipment is limited) are: Basic Squat Jumps, “Reactive” Hurdle Hops (replace the hurdles w/ benches – use 2-3 benches placed approx. 3ft apart from each other) & Bulgarian Split Squat Jumps. That gives you 4 exercises to cycle through. Perform each exercise for 3-4 weeks. After this 12-16week cycle, you can test your vertical jump, then start the cycle over again, increasing the volume and/or intensity of each exercise this time around. That’ll keep you busy for a while 🙂

  2. Hi Coach Defranco,

    I’ve been wanting to incorporate some plyometrics into my workouts and I know you are a big proponent of the box jump. The gym I train at does not have anything higher than a bench for me to jump onto. Would adding weight to the exercise by holding dumbbells compensate for the lack of height or should I just try to do a different exercise? Would love to hear what you think!

    Tyson, Tokyo Japan.

    P.S I am all for the idea of story time with Joe D.

  3. Thanks for spending so much time on answering my question Joe.
    Very appreciated, i’ll put some of your suggestions into use!

  4. Coach what I can do to strength my knees? I have never had any kind of knee injury but they seem to give out when I shoot a hard double leg takedown

  5. I love the idea of a podcast filled with cool stories like you mentioned in the podcast today. Keep up the hard work. I often times get four hours of sleep a night as well but my clients and people I interact with at night would never know it. I deff related to your feelings of always feeling like you have to provide that energy for others. Keep kickin ass

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