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.

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.

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

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:

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

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.

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.

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

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:

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.