The Gap

#152 - Ashley Kowalewski - Imposter Syndrome, Authority & Becoming a Coach Worth Trusting

Follow coach AK on IG: https://www.instagram.com/ashleykowalewski/ Links: Join my free coaches community: https://www.skool.com/hitman-performance-1800/about Get $25 Off at OVR: https://ovrperformance.com/hitman In this conversation, Ashley discusses her journey from being a javelin thrower to a strength coach, emphasizing the importance of education, resilience, and building relationships with athletes. She shares her experiences overcoming adversity, her coaching philosophy of providing over proving, and the challenges faced in both collegiate and private training environments. The conversation delves into the critique of various movement methodologies, emphasizing the importance of consistency in training, building trust with athletes, and the role of creativity in coaching. The speakers argue against quick-fix solutions and highlight the necessity of understanding individual athlete needs for effective training outcomes. The conversation explores various themes in strength and conditioning, emphasizing the importance of diverse training methods, trust in coaching relationships, and the balance between physical and mental training. The speakers share insights on authenticity in social media and the significance of building strong relationships with athletes. Takeaways Education is key to success Building relationships enhances performance Critique of unproven training methods Consistency is key for success Trust is essential in coaching Authenticity drives effective communication Chapters 00:00 Introduction and Background 01:59 The Impact of Early Training Experiences 05:53 Overcoming Adversity and Building Resilience 09:58 The Philosophy of Providing Over Proving 13:58 Building Relationships with Athletes 18:05 Navigating Authority and Confidence in Coaching 22:04 The Challenges of Training in Different Environments 25:50 Addressing Misconceptions in Training Methods 32:38 Critique of Movement Methodologies 39:40 The Importance of Consistency in Training 47:46 Building Trust and Communication with Athletes 56:04 Creativity in Coaching and Problem Solving 01:03:06 Diverse Training Approaches 01:08:47 The Importance of Trust in Coaching 01:14:08 Building Relationships and Communication 01:19:00 Confidence and Adaptability in Performance 01:24:09 Authenticity in Social Media and Coaching 01:30:18 Balancing Physical and Mental Training

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#151 - Sam Davis - Direct Current, Neuro Readiness & Training With Intent

Check out Sam's IG: https://www.instagram.com/neurologicfitness/ Join my free Skool community: https://www.skool.com/hitman-performance-1800/about Get $25 Off at OVR: https://ovrperformance.com/hitman In this conversation, Brett Hart and Sam Davis explore the evolution of training methodologies, focusing on neuro-based approaches and the use of the Elite NS1 device in rehabilitation. They discuss the benefits of direct current technology, the Neuro Readiness System, and how these innovations can be integrated into traditional strength training practices. The conversation delves into the nuances of athletic training, emphasizing the balance between traditional strength training and reactive methods. Key insights include the importance of off-season training, the role of intentionality in exercises, and practical applications of training metrics, particularly in sprinting and isometric exercises. Takeaways Neuro-based training enhances recovery Direct current devices improve performance Balance traditional and reactive training Intentionality is key in performance Chapters 00:00 Introduction and Background 02:01 Transition to Neuro-Based Approaches 03:47 Understanding the Elite NS1 Device 07:55 Direct Current vs. Traditional STIM Units 11:55 Benefits of the Volta in Rehabilitation 15:57 Client Experiences and Mental Shifts 19:57 Neuro Readiness System Overview 23:59 Practical Applications of NRS 28:05 Integrating NRS with Traditional Training 32:02 Personal Training Philosophy and Experimentation 37:05 Balancing Traditional and Reactive Training 40:04 The Importance of Off-Season Training 43:18 Understanding Athletic Performance Beyond Barbell Movements 46:06 The Role of Intentionality in Training 51:22 Diving into D B Hammer's Training Philosophy 57:25 Practical Applications of Training Metrics 01:00:19 Sprinting Mechanics and Neurological Considerations 01:05:54 Implementing Isometrics for Performance Enhancement

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#150 - Ego, Communication & the Reality of Being a Strength Coach

In this episode, Brett Hart discusses his experiences and insights as a business owner and strength coach, focusing on the challenges he faces, the importance of effective communication, and reflections on his podcasting journey. He also addresses the complexities of weight management in sports and the realities of compensation in the strength and conditioning field. Takeaways Ego impacts business decisions Effective communication is key Chapters 00:00 Introduction to Solo Podcast Format 01:54 Challenges of Business Ownership 06:12 The Importance of Communication in Coaching 11:56 Reflections on Podcasting and Collaboration 14:51 Navigating Weight Management in Sports 19:14 Compensation in Strength and Conditioning Coaching

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#149 - Tommy Hansen - Plyometrics & Philosophy Masterclass

Get Tommy's Plyo Course: https://www.perform4lifetrainingsystems.com/plyos-101-homepage Tommy shares his journey from Instagram to podcasting, the lessons learned from his TCU internship, coaching insights, and the importance of overcoming self-doubt. He emphasizes the power of iteration, storytelling, and creating better human beings through training. Additionally, he discusses the gamification of warm-ups and its impact on athlete engagement. The conversation covers the impact of spike ball on training, lessons from TCU, lower body lifting volume, personal training experience, and categorizing plyometric exercises and programming. Tommy shares insights on integrating spike ball into training, lessons learned from TCU, and the impact of lower body lifting volume on plyometric training. He also discusses his personal training experience and the categorization of plyometric exercises in programming. The conversation delves into the design of plyometric programs, the integration of plyometrics into in-season training, and the role of variability and creativity in training. Tommy emphasizes the importance of immersing oneself in the training methods and being a test subject to understand and develop effective plyometric programs. Takeaways The importance of iteration and storytelling in content creation The gamification of warm-ups and its impact on athlete engagement Spike ball as a training tool Importance of TCU lessons in training programs Balancing lower body lifting volume and plyometric training Personal training experience and vertical jump journey Categorizing and programming plyometric exercises Immerse yourself in the training methods to develop effective plyometric programs. Integrate plyometrics into in-season training with consideration for athlete fatigue and recovery. Chapters 00:00 The Journey to Podcasting 02:51 Lessons from TCU Internship 06:07 Coaching and Philosophical Insights 09:02 Overcoming Self-Doubt 11:57 The Power of Iteration and Storytelling 14:57 Creating Better Human Beings 17:58 Gamifying Warm-Ups 29:55 The Impact of Spike Ball on Training 32:49 Lessons from TCU and Training Programs 34:09 Lower Body Lifting Volume and Plyometric Training 40:27 Personal Training Experience and Vertical Jump Journey 51:22 Categorizing Plyometric Exercises and Programming 01:00:35 Plyometric Program Design 01:03:11 Integrating Plyometrics into In-Season Training 01:24:11 Variability and Creativity in Training Links: Join my coaching Community: https://www.launchpass.com/hitman-performance/hitmanperformance Get $25 Off at OVR: https://ovrperformance.com/hitman Join my Free Skool Community: https://www.skool.com/hitman-performance-1800/about

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#148 - Evie Calderon - Say Yes to More Opportunities

Follow Evie: https://www.instagram.com/ec.power.speed/ In this episode of The Gap Podcast, I sit down with Evie Calderon, owner of EC Power & Speed, to talk about coaching, training, and the importance of saying yes to opportunities that help you grow. Evie shares her background in strength & conditioning, the programs that have influenced her most, and why she believes coaches can learn so much from experiencing training firsthand. The conversation also dives into common mistakes coaches make with youth athletes, differences she’s noticed between coaching male and female athletes, and her thoughts on what’s currently overrated and underrated in the S&C world. If you’re a coach looking to improve your philosophy, gain more experience, and stay open to opportunities that can shape your career, this episode has plenty to take away from. Links: Join my coaching Community: https://www.launchpass.com/hitman-performance/hitmanperformance Get $25 Off at OVR: https://ovrperformance.com/hitman Join my Free Skool Community: https://www.skool.com/hitman-performance-1800/about

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#147 - Jake Dyson - Using Creativity to Make Better Athletes

Follow Jake on IG: https://www.instagram.com/emergeperformance/ In this episode of The Gap Podcast, I sit down with Jake Dyson, founder of Emerge Performance, to talk about his journey from chiropractor to performance coach and how that background has shaped the way he views training, movement, and coaching. We get into the people and experiences that inspired his career, why creativity is such an important skill for coaches, and how thinking differently has helped Jake both on the coaching floor and when creating content on social media. We also dive into several ideas he’s changed his mind on throughout his career and what those shifts have taught him about continuing to evolve as a coach. A great conversation for coaches who want to think deeper, become more creative, and continue developing their own approach to performance. Links: Join my coaching Community: https://www.launchpass.com/hitman-performance/hitmanperformance Get $25 Off at OVR: https://ovrperformance.com/hitman Join my Free Skool Community: https://www.skool.com/hitman-performance-1800/about

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#146 - Cadin Maynard - Strength Beyond the Weight Room

Follow Cadin on IG: https://www.instagram.com/cadinmaynard/ Join my coach's community!: https://www.launchpass.com/hitman-performance/hitmanperformance Get $25 off all OVR Products: https://ovrperformance.com/hitman In this episode, we dive into the evolution of programming philosophy, balancing variety with progression, and what it really means when we say “the person is the program.” From there, the conversation moves beyond sets and reps into fear, identity, emotions, and why training should be viewed as a lifelong pursuit—not just something we do for sport. We also talk about navigating criticism, being young in the coaching industry, and finish with a deeper conversation around PIPES and doing the inner work required to grow.

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#145 - Andy Fredeen - What Makes a Great Coach & Gym Owner

Andy's IG: https://www.instagram.com/coachandy_psp/ Come join my coach's community!: https://www.launchpass.com/hitman-performance/hitmanperformance In this episode of The Gap, I sit down with Andy Fredeen, owner of Paragon Strength & Performance, to talk about the intersection of coaching, athletic performance, entrepreneurship, and personal development. Andy shares his journey from strength coach to gym owner, the values behind Paragon, and the lessons he’s learned building both athletes and a business. We also dive into developing young coaches, making the transition from coach to entrepreneur, improving vertical jump and athleticism, what’s overvalued and undervalued in strength & conditioning, and the tools that have made the biggest impact on his athletes. A great conversation for coaches, gym owners, and anyone looking to grow in the performance industry.

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#144 - Pod Updates and Next Steps going Forward

In this episode I go over the mission and plan I have for the Gap moving forward.

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#143 - Lachen Reid (Workhorse) - Training Beyond Sets & Reps

Watch us on YouTube: https://www.youtube.com/channel/UCDE5MR8h6MZmMPJ_GnhnEWw In this episode, I sit down with Lachen to break down what actually matters in training, coaching, and building a meaningful fitness career—beyond just chasing numbers or going viral. We dive into the reality of social media in the fitness industry, why followers don’t always translate to business, and how to build programs that actually mean something to people—not just get clicks. We also get into deeper conversations around identity, discipline, and what it really takes to grow—both as an athlete and as a person. If you’re a coach, athlete, or someone trying to level up physically and mentally, this one hits different. What We Cover: Why going viral doesn’t equal real business growth Building training programs with identity and purpose Physical vs mental toughness (and where most people get it wrong) Intuitive training vs strict discipline How to decide whether to train on “off” days The PIPES framework and aligning your lifestyle with your goals Identity shifts and why people struggle to evolve Finding your niche and developing true expertise Lessons from injury, recovery, and long-term training Books Mentioned: Man's Search for Meaning Things Fall Apart The Old Man and the Sea Key Takeaway: Training isn’t just sets and reps—it’s identity, intention, and alignment. The people who make the biggest progress aren’t just working harder… they’re thinking differently. If you got value from this, make sure to like, subscribe, and share this with someone who’s serious about getting better. Let me know in the comments: What’s one thing you’re currently struggling with in your training or coaching?

#142 - Nutrition 101 With Dan

Dan gets back to basics with a breakdown of calories, protein, carbs, and fats. Whether you're trying to lean out, put on size, or just feel better day to day, this is the nutrition foundation you've been missing.

#141 - You Need To Go Slow In Order To Go Fast

Sub To Our Youtube https://www.youtube.com/@TheGapPod Every athlete wants to move faster, hit harder, and throw further — but if you skip the base, you're building speed on a cracked foundation. The fastest path to fast isn't fast training. It's the patient, layered progression that builds bulletproof tissue first, and explosive output second. In this episode, we break down the progression every athlete should follow — especially when you're coming back from injury, starting a new season, or finally serious about chasing a long, healthy career: Isometrics & mobility first — how holding positions under load builds tendon stiffness, joint integrity, and end-range control so your body can actually handle what comes next Then strength — why max strength is the ceiling for every expression of power, and how slow, heavy work teaches your nervous system to produce force on command Then plyometrics — how to transition stored strength into elastic, reactive output without blowing up your knees, hips, or lower back Then sprinting and throwing — the high-velocity, high-risk work your body is finally ready for, because you built the base to absorb it We'll talk about why this order isn't just better for performance — it's better for your joints, your tendons, your nervous system, and your long-term health. Skipping stages is how you end up with patellar tendinopathy, a wrecked elbow, or a season-ending hamstring.

#140 - Trey Worcester - Becoming Hard to Kill

In this episode of The Gap, Brett sits down with Trey Wooster for a real, unfiltered conversation on what it actually takes to build a high-level physique, business, and mindset in today’s world. They dive deep into the balance between training, content creation, and life outside of both—breaking down how to avoid burnout, stay productive, and make decisions that actually move your life forward. Brett shares how shifting away from using training as an “escape” allowed him to level up in business, while Trey explains his approach to limiting distractions and staying locked in mentally. The conversation transitions into training philosophy, where they unpack the importance of high vs. low intensity work, why “middle ground” training kills progress, and what it really means to train like an athlete—not just look like one. They also explore the concept of living like an athlete, emphasizing sleep, nutrition, and intellectual growth as the true high-ROI habits. Trey shares his journey through the fitness industry, including his experience with social media, interning in performance facilities, and navigating imposter syndrome while building his brand. Together, they discuss how AI is impacting the industry—and why it will never replace real coaching, but instead amplify the importance of human connection. Other key topics include: The truth about building a personal brand in fitness Why most people struggle to reach audiences beyond other coaches Nutrition strategies and timing based on performance demands The dangers of peptide and shortcut culture in fitness How to think differently in a world driven by convenience and distraction Why physical limitations are often mental—and how to break through them This episode is a mix of performance, philosophy, and real-world application—designed for athletes, coaches, and anyone looking to level up both physically and mentally. If you’ve ever felt stuck, burnt out, or unsure of your next move… this one will hit.

#139 - Mike Delaney - From ACL Comebacks to Elite Performance

In this episode, I sit down with Mike Delaney—a physical therapy student, Poland lacrosse player, and someone who’s battled back from not one, but two ACL surgeries. We get into what it really takes to come back from major injuries and not just return—but perform at a high level again. Mike shares his perspective from both sides: as an athlete going through the rehab process and as a future physical therapist who understands the science behind it. We talk about: The mental and physical challenges of recovering from multiple ACL injuries What most athletes get wrong during rehab How to actually rebuild strength, confidence, and athleticism The difference between “cleared to play” and truly being ready to perform What separates athletes who come back stronger from those who don’t If you’re an athlete dealing with injury—or someone trying to get back to your peak—this episode will give you a real, honest look at what that process actually demands.

#138 - 3 Types Of Athletes - Zen, Fragile, & Meathead

We break down what defines each type, the strengths they bring, and the limitations that hold them back. The Zen athlete stays calm and controlled but can lack intensity. The Fragile athlete struggles with consistency, often dealing with setbacks or overthinking. The Meathead brings unmatched intensity and effort but can miss the technical and recovery side of training. Most importantly, we talk about how to evolve. The goal isn’t to label yourself—it’s to recognize your tendencies and build a more complete approach to training. When you combine intensity, resilience, and control, that’s where real progress happens. If you’ve ever felt stuck in your training, constantly injured, or unsure why you’re not improving despite working hard, this episode will give you clarity on what needs to change. In this episode, we cover: The 3 athlete archetypes explained Strengths and weaknesses of each type Why most athletes get stuck in one category How to balance intensity, mindset, and recovery Practical ways to become a more complete athlete Perfect for athletes, coaches, and anyone serious about improving performance and staying healthy long term.

#137 - 5 Life Lessons for The High-Performing Under Achiever

Check us Out on YouTube: https://youtube.com/@thegappod?si=tl_J8frBJlZaiqIz Join my free skool: https://www.skool.com/hitman-performance/aboutIn this solo episode, I break down five ideas that have had the biggest impact on how I approach life, coaching, and performance. These aren’t motivational clichés or recycled self-help quotes. They are principles that directly influence how you think, how you act, and how you execute.A lot of people spend their lives thinking about what they want to do. Very few actually do the work required to make it happen. In this discussion, I cover the beliefs and mental frameworks that separate people who stay stuck in their heads from those who actually move forward in the real world.The topics discussed include the role belief plays in success, why action will always beat words, how focusing on the process leads to better outcomes, why procrastination silently kills ambition, and the powerful realization that if something is humanly possible, it means the capability exists within all of us.These ideas apply whether you’re an athlete, coach, entrepreneur, or simply someone trying to improve your life and career. Execution, mindset, and daily habits matter far more than most people realize.Topics covered in this episode:• The obstacle is often your own beliefs• Why actions matter more than words• Process vs outcome thinking• How procrastination quietly destroys ambition• Why human potential is far greater than most people believeIf you enjoy conversations around performance, mindset, exercise science, and athlete development, make sure to subscribe for more episodes.

#136- ISO's for Knee Injuries, Cardio for Body Comp, Online VS In Person Coaching, & More

In this Q&A episode of The Gap, we dive into some of the most important conversations in modern training and performance. We break down the real differences between online and in-person coaching, including who each model is best for and what actually determines results. Great coaching is less about proximity and more about communication, accountability, and system design. We also discuss how isometric training can be used for knee pain. From tendon loading to pain modulation, we explain when isometrics make sense, how to program them properly, and where athletes often go wrong when trying to rehab themselves. Next, we tackle HIIT vs long distance cardio for body composition. Which is better for fat loss? Which supports performance? And how should you choose based on your goals, recovery capacity, and training phase? We break down the physiology and the practical application. Finally, we talk about the future of strength and conditioning. Where is the industry heading over the next decade? How will technology, data tracking, and individualized programming shape coaching? And what needs to improve if we want better long-term athlete development? If you’re serious about training, performance, and thinking critically about your approach, this episode will give you clarity and direction.

#135 - Why you need to be tracking your sprints & jumps

If you’re not tracking your sprint times and jump numbers, you’re guessing — and guessing doesn’t build elite performance. In this episode of The Gap, we break down why tracking your sprints and jumps is one of the most powerful habits you can build as a serious athlete. Speed and power are measurable qualities. Your 10m, 20m, and 30m sprint times, along with vertical jumps, broad jumps, and reactive plyometric tests, give you direct feedback on your nervous system, explosiveness, and overall athletic development. Without objective data, it’s impossible to know if your training is actually working. In this episode, we cover: • Why sprint timing is one of the purest indicators of speed development • How jump testing reflects lower body power and elastic strength • The connection between acceleration, max velocity, and performance • How to tell if your strength training is transferring to the field or court • What your numbers reveal about fatigue, readiness, and recovery • How tracking builds confidence, competitiveness, and accountability The best athletes don’t rely on feel — they rely on metrics. Tracking creates clarity. Clarity creates better decisions. Better decisions create faster progress. If you want to improve your speed, explosiveness, and overall athletic performance, start measuring what matters. Even small improvements in sprint times or jump height can translate to major gains in competition. Subscribe for more episodes of The Gap covering speed training, strength and conditioning, performance mindset, and athlete development. Comment below — do you currently track your sprint and jump numbers, or are you training blind?

#134 - Zach Williams - The Long Game of S&C Coaching

Watch us on YouTube: https://youtube.com/@thegappod?si=TMaDfSTYBBjYufil In this episode, we sit down with Zach Williams, the coach behind LND, for a wide-ranging conversation on training philosophy, coaching evolution, and what it actually takes to build a system that lasts. Zach starts by breaking down what LND stands for, where the concept originated, and how his coaching identity has been shaped over time. We dive into the mentors, systems, and experiences that have had the biggest influence on his training style, and who he credits most for his understanding of strength, movement, and performance. From there, we get into the weeds on the front rack position—why it matters far beyond Olympic lifting, common limitations athletes run into, and practical ways coaches can improve it without overcomplicating the process. A major theme of this conversation is balance. Zach shares his thoughts on building a well-rounded training plan versus running dedicated seasons of emphasis, and how coaches can decide when to zoom in versus when to pull back. We also tackle a question many coaches quietly struggle with: why conditioning often gets pushed to the side in modern strength and conditioning, and what gets lost when it does. On the business and content side, Zach opens up about the challenges of getting his message out on social media, what’s been hardest about growing online, and how engagement—specifically intentional commenting and relationship-building—has played a role in expanding his reach. We also talk about his decision to move on from the storage unit gym he’s become known for, what prompted that change, and how environment can shape both training and mindset. To wrap things up, Zach looks ahead to 2026, sharing his biggest fitness goals and what he’s chasing next as both an athlete and a coach. This episode is a deep dive into thoughtful coaching, long-term development, and building something meaningful in a crowded fitness space.

#133 - The Reality of Surgery: What No One Tells Athletes

Check us out on Youtube: https://youtu.be/_634EOENKUA In this episode, we break down the reality of surgery especially for athletes who feel stuck, frustrated, or pressured into thinking surgery is the only answer. From the emotional toll to the physical setbacks and long recovery timelines, this is the side of surgery that rarely gets talked about. We discuss when surgery may be necessary, when it’s often rushed, and why many athletes underestimate what comes after the procedure. Surgery doesn’t automatically fix movement patterns, strength deficits, or training mistakes — and without addressing those, the same issues often resurface. This episode is about making informed decisions, setting realistic expectations, and understanding that surgery is not a shortcut — it’s a process. Whether you’re dealing with a chronic injury, considering an operation, or navigating rehab, this conversation offers perspective athletes need to hear before going under the knife. Topics Covered: • The mental and physical cost of surgery • Why surgery doesn’t automatically “fix” the problem • Rehab, setbacks, and realistic timelines • When surgery is necessary vs. avoidable • Training smarter before and after injury If you’re an athlete trying to make the right call for your body and your future, this episode is for you.