The Gap

#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.

• Transcript

#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.

#132 - Jack Flood - You are one decision away from changing your life

Check us out on Youtube: https://youtu.be/Q7stdMphK4A In this episode, we sit down with Jack Flood, USA Decathlete, elite multi-event competitor, and social media influencer, for a deep conversation that goes beyond training and competition. We explore the role of faith in high-performance athletics, how belief shapes identity, and why purpose beyond medals and rankings matters in a demanding sport like track and field. Jack shares how his faith-based journey has influenced his approach to training, discipline, nutrition, and resilience — especially during setbacks, injuries, and seasons of uncertainty. In a sport where results often define worth, Jack speaks candidly about grounding his identity in something deeper than performance. A major theme of this conversation is how faith provides stability in an unstable performance environment. Jack breaks down: How faith impacts his mindset before competition Navigating pressure, comparison, and expectations as an elite athlete Finding peace and confidence regardless of results Competing with intensity while remaining detached from ego Using discipline, stewardship, and gratitude as performance anchors Rather than separating faith from sport, Jack explains how belief informs how he trains, why he competes, and who he is beyond the track. We also dive into the physical side of the decathlon and how faith ties into: Treating the body as something to steward, not abuse Intentional nutrition choices and questioning outdated models like the food pyramid Training with long-term health in mind, not just short-term performance Aligning values with lifestyle, recovery, and consistency

#131 - Shawn Sherman - Using Square 1 To Level Up Your Rehab

Watch us on Youtube: https://www.youtube.com/channel/UCDE5MR8h6MZmMPJ_GnhnEWw Why do some athletes train hard, lift heavy, sprint fast—and still feel tight, beat up, or inconsistent? In this episode of The Gap Podcast, I sit down with Shawn Sherman to unpack the ideas behind Square 1 and why returning to fundamental joint actions, intent, and neurological clarity can unlock rapid changes in pain, range of motion, and performance. This conversation goes beyond exercises and drills. We dig into why Square 1 was created, what’s actually happening in the nervous system during isometric joint actions, and how coaches can better understand what their assessments are really telling them. • What led to the creation of Square 1 and the problems it was designed to solve • What’s happening neurologically when an isometric suddenly restores range of motion or reduces pain • What coaches misunderstand about muscle testing and what’s actually being measured • Why athletes who train hard can still feel beat up or capped in performance • Common gait and stance patterns that immediately signal a system under threat • How Square 1 would change the weekly approach for a strong but inconsistent high school or college athlete • How to integrate Square 1 into high-performance training without it becoming a distraction from real work • When to stop trying to convince people and let results speak for themselves • Why great coaches actively try to prove themselves wrong • One Square 1 principle every coach and athlete can apply immediately without learning the entire system This episode is for coaches, therapists, and athletes who want to understand why certain inputs create change—and how to build resilient, adaptable athletes without constantly chasing fixes. Topics we cover in depth:

#130 - Dylan Shannon - How To Become A Weapon

Check us out on YouTube! https://youtu.be/GAfLcapLTo0 Dylan Shannon on Social Media, Strength Coaching & Building Influence in FitnessIn this episode of the podcast, we sit down with Dylan Shannon, one of the fastest-growing social media strength coaches and fitness influencers, to break down what it really takes to build authority, audience, and impact in today’s fitness industry.Dylan has built a massive online presence by combining real training principles, relatable content, and strategic social media execution. In this conversation, we go beyond the highlight reels and viral clips to talk about the systems, mindset, and mistakes behind growing a sustainable brand as a coach in the modern era.Whether you’re a strength coach, athlete, personal trainer, or content creator, this episode gives you actionable insight into how fitness, business, and social media intersect — and how to leverage all three without selling out your values.What We Cover in This EpisodeHow Dylan Shannon built his following as a strength coach on social mediaThe biggest mistakes coaches make when posting fitness content onlineWhy authenticity beats perfection in content creationHow to stand out in an oversaturated fitness industryThe difference between being a good coach vs. a good influencerTraining philosophy vs. internet trendsHow social media has changed the career path for coachesMonetization, brand deals, and building long-term influenceAdvice for young coaches trying to grow online without burning outWhy This Episode MattersSocial media has completely reshaped the fitness industry. Coaches no longer need a big gym, a pro roster, or traditional credentials to make an impact — but they do need clarity, consistency, and a real message.Dylan Shannon represents a new generation of coaches who understand that education, entertainment, and execution all matter. This episode dives into how to balance performance training with content creation while staying credible in a world driven by algorithms.If you’ve ever wondered:How fitness influencers actually growWhether social media helps or hurts coachingHow to turn content into real opportunityThis conversation is for you.Who Should ListenStrength & conditioning coachesPersonal trainersAthletes at any levelFitness content creatorsGym owners & online coachesAnyone trying to grow on social media in fitness

#129 - Chris Martin - What Actually Matters to Play Division 1 Baseball

Watch us on Youtube: https://www.youtube.com/@TheGapPod In this episode of The Gap Podcast (#129), I sit down with Chris Martin to talk about what actually matters if you want to play Division 1 baseball and beyond.Chris is the Head Strength and Conditioning Coach for LSU Baseball and previously spent multiple years in the Houston Astros organization, where he worked across player development and rehabilitation in one of the most advanced systems in professional baseball. His background spans both the college and pro game, giving him a rare lens on how athletes are built, broken, and developed at the highest levels.What separates Chris isn’t just his resume, but how he thinks about athletes. He lives in the space between performance, health, and long-term development. Not chasing trends. Not chasing tests. But building players who can survive and thrive in high-level baseball.In this conversation, we dive into:• What actually separates D1 players from everyone else• The real differences between high school, college, and pro baseball• Why the 60-yard dash is often overrated as a talent marker• How nicotine and THC quietly destroy recovery, focus, and nervous system output• What LSU and pro organizations actually look for in developing players• Why habits, not just talent, determine who lastsWe talk about how college baseball is a completely different environment than high school. Faster games. Higher volumes. More stress. More pressure. And why so many talented players struggle not because they aren’t skilled, but because their bodies, habits, and nervous systems aren’t prepared for the demands.Chris also explains why straight-line speed tests like the 60-yard dash don’t tell the full story. Speed matters, but baseball is about how you move, react, rotate, decelerate, and express power in chaotic positions. If all you train is a sprint test, you miss what actually shows up on the field.We also get into the uncomfortable stuff most people avoid. How nicotine and THC impact sleep, recovery, motivation, and the nervous system. These habits seem small, but at the D1 and pro level they quietly cap your ceiling and shorten careers.If you’re a high-school player chasing a D1 roster spot, a college athlete trying to survive and stand out, or a coach or parent trying to understand what really moves the needle, this episode will give you clarity most people never get.

#128 - TJ Cahill - Coaching Principles Everyone Should Know

Check us out on Youtube: https://www.youtube.com/@TheGapPod In this episode of the podcast, I sit down with TJ Cahill to talk about coaching principles everyone should know — not just what to coach, but how to think as a coach.TJ is a highly respected strength and conditioning coach with years of experience working with athletes across multiple levels and environments. What separates TJ isn’t a flashy system or viral exercises, but his ability to think deeply, communicate clearly, and apply principles instead of blindly following trends.He’s coached in real-world settings where constraints matter — limited time, limited buy-in, different personalities, different sports — and that experience shows in how he approaches training. TJ has a strong emphasis on long-term athlete development, adaptability, and understanding the human side of coaching, not just the physiological one.In this conversation, we dive into:• How TJ developed his coaching philosophy• Why principles matter more than methods or systems• The importance of critical thinking in an industry full of noise• Coaching the athlete in front of you, not the program on paper• What young coaches should focus on early in their careers• How to build trust, buy-in, and real progress over timeThis episode is especially valuable for coaches who feel overwhelmed by conflicting information online or pressured to chase whatever is currently trending. TJ brings a grounded, thoughtful perspective that cuts through the noise and brings coaching back to what actually matters.Whether you coach youth athletes, high school programs, college athletes, or adults who still identify as athletes, this conversation will help sharpen how you think about training, communication, and leadership.If you found this episode valuable, make sure to like, subscribe, and share it with another coach who needs to hear it.

#127 - Ryan Paul - What it takes to be a New Athlete

Welcome back to The Gap Podcast with Hitman Performance (Brett Hart) and Jacked Javelin (Dan). In this episode, we sit down with Ryan Paul, one of the most forward-thinking coaches in modern sports performance, to break down what it really means to become a “new athlete” in today’s era. Athletes aren’t just lifting weights anymore— they’re training their nervous system, their tendons, their mindset, and their ability to absorb, redirect, and produce force at elite speeds. Ryan explains how training has evolved, what separates average from elite performers, and how young athletes can start building the foundation now. If you're a coach, parent, or athlete who wants to understand the future of performance training, this episode is a must-watch. What defines the “new athlete” in 2025 and beyond Why neurology and nervous system training matter Developing elastic strength, stiffness, and force absorption How to structure training for long-term athletic development Lessons from coaching high-level performers Mindset shifts every athlete needs to make Practical takeaways for youth, high school, and college athletes The Gap dives deep into sports performance, neurology, elite training methods, and athlete development, featuring top coaches, researchers, and athletes from around the world. Hosted by Hitman Performance & Jacked Javelin. Ryan PaulInstagram: @newathlete Hitman Performance (Brett)Instagram: @bretthart__ Jacked Javelin (Dan)Instagram: @jackedjavelin

#126 - Why Michael Jordan Is A Dopamine Addict

Thanks for listening to The Gap! Subscribe to our YouTube: https://youtu.be/xIIp22kG0vY Michael Jordan and Alex Hormozi may come from different worlds — one from the basketball court, the other from business — but both share the same hidden fuel: dopamine. In this episode, we break down why both men can be seen as dopamine addicts, and how their obsession with improvement, competition, and validation reveals the neuroscience of greatness. We explore how dopamine drives ambition, why high achievers get hooked on progress itself, and what separates productive obsession from self-destructive addiction. How dopamine controls motivation, focus, and the pursuit of goals Why Michael Jordan’s competitive drive mirrors Alex Hormozi’s business obsession The difference between discipline and dopamine addiction How Hormozi’s “building is the reward” mentality reflects the same psychology as Jordan’s “I took that personally” mindset What neuroscience says about the chase, the win, and the crash How to use dopamine for sustainable success without burnout Both Jordan and Hormozi thrive on the chase, not the finish line. Dopamine doesn’t make you happy — it makes you crave more. Jordan’s rivalries and Hormozi’s business sprints activate the same reward circuits in the brain. They’ve turned addiction into productivity, mastering their chemistry rather than being ruled by it. The dark side? Constant pursuit can lead to emptiness, burnout, and identity loss when the rewards fade. Dopamine is the molecule of wanting, not having. For Michael Jordan, every missed shot, insult, or slight triggered a biochemical mission — to prove something. For Alex Hormozi, it’s building, optimizing, scaling, and repeating — not for money, but for the hit of progress itself. Both men represent the ultimate dopamine loop: Trigger → Action → Reward → Craving → Repeat. They’re addicted not to outcomes, but to momentum. When dopamine spikes, so does focus, creativity, and energy. But when it crashes, the void hits hard — which is why the world’s most driven people often can’t stop. They need a new goal, a new game, a new challenge. That’s what makes them great — and what makes them restless. This episode breaks down the balance between drive and contentment — how to channel dopamine like Jordan and Hormozi without burning out or losing fulfillment in the process. 🧠 What You’ll Learn:🔥 Key Takeaways:🧩 The Dopamine Loop:🧠 The Science of Drive:

#125 - Jason Rotger - How to Train Like a Decathlete

Watch on youtube: https://www.youtube.com/@TheGapPod In this episode of The Gap, Brett (Hitman Performance) and Dan (Jacked Javelin) sit down with elite decathlete Jason Rotger to break down what it truly means to train for ten different events—and how those principles translate directly into youth sports development. We unpack the movement qualities every young athlete needs, why decathlete-style training creates unmatched speed and power, and how developing versatility early builds long-term athletic potential. Jason shares his approach to sprint mechanics, strength work, plyometrics, and the mindset required to handle a multi-event workload. Whether you’re a parent, coach, or athlete looking to improve speed, coordination, and total-body performance… you’ll learn exactly how to train smarter, move better, and build the foundation for elite sport.