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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: