The Gap

• Informal vs Formal Education w/ Brian Casazza & Nathan Welty | #103

  Thanks for listening to The Gap!Find us on Youtube: https://youtube.com/@thegappod?si=V0Yu_zgDm0IfPKGn Nathan Welty and Brian Casazza are two people who love to train and push the body to it's absolute limits. Both are coaches at Velocity Hockey + Training Center (aka Velo) in Minnesota which is home to many high level athletes and is becoming the Mecca for sports coaches to train out of. These two are known for thinking outside the box and diving head first into rabbit holes.In this episode we go over:- Informal vs Formal education- The importance of being your own test subject- Key influences from other coaches in the industry- 5 Minute Isometrics, neurology, and "MITO"- And much moreThank you all for listening and we hope you enjoy the show!

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• You Can’t Fake 1,000 Hours: The Truth About Training | #102

  Thanks for listening to The Gap! Check us out on YouTube https://youtu.be/_hftRwzTNWY In sports and strength training, there are no shortcuts. Talent might get you started, but it’s consistent work that builds resilience, skill, and longevity. In this episode, we break down why you simply can’t fake 1,000 hours of training—and why the grind matters more than the highlight reel.We’ll dive into:Why consistency beats intensity when it comes to performanceThe hidden dangers of skipping the “boring” workHow year-round training creates durable, injury-resistant athletesReal stories of athletes who invested the hours—and those who didn’tPractical strategies to structure training for sustainable growthWhether you’re chasing a PR, competing on the field, or coaching athletes, this episode reminds you that progress doesn’t come from hacks—it comes from showing up, day after day.

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• How To Know Your Brain Isn't Working Properly With Dr. Josh Heenan | #101

  Watch on Youtube! https://www.youtube.com/@TheGapPodIn this episode of The Gap Podcast, we welcome Dr. Josh Heenan, a leading sports performance coach, researcher, and creator of the 90MPH Formula, to dive deep into one of the most overlooked aspects of athletic development: neurological dysfunction in the brain and its direct impact on performance.Dr. Heenan breaks down how the brain and nervous system play a crucial role in everything from motor control, coordination, and movement patterns to dopamine regulation, motivation, and recovery. Many athletes focus heavily on strength training, mechanics, or conditioning but fail to understand how the brain’s health and efficiency can be the real limiting factor in throwing power, reaction time, and consistency.We explore topics like:What neurological dysfunction looks like in athletes and how to identify it early.How dopamine regulation influences training motivation, competitive drive, and even recovery between sessions.Why brain health and nervous system efficiency are as important as strength and mobility in sports performance.The link between neurological deficits and flawed throwing mechanics, and how correcting brain function can unlock new levels of velocity and efficiency.Practical tools and strategies for athletes to optimize their brain-body connection for peak performance.Whether you’re a javelin thrower, pitcher, sprinter, or coach, this episode will give you game-changing insights into how the brain governs movement and performance, and why elite training must go beyond just the body. Dr. Heenan shares his expertise in bridging the gap between sports medicine, neuroscience, and biomechanics to help athletes perform at their absolute best.If you’ve ever wondered why some athletes with great strength and mobility still struggle with mechanics or why motivation and energy fluctuate throughout a season, this conversation will open your eyes to the neurological side of performance that most training programs overlook.

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• How Our Coaching Philosophy Has Evolved Over 100 Hours Of Podcasting | The Gap #100

  Thanks For Listening To The Gap! Find Us On Youtube! https://youtu.be/8poG8s0k8cAAfter 100 episodes and over 100 hours of conversation, our coaching philosophy looks nothing like it did when we first started. In this special milestone episode of The Gap, we reflect on how those hours behind the mic—and in the gym—have reshaped the way we think about training, athlete development, and long-term success. Through dialogue, trial and error, and lessons from both athletes and experts, we’ve sharpened our approach to strength & conditioning, injury prevention, skill development, and mindset coaching. What once felt like “the right way” has evolved into a more flexible, principle-driven system rooted in experience and continuous learning.🔑 In this episode, we cover: - The biggest ways our coaching philosophy has shifted after 100 hours of podcasting - How exposure to new ideas and conversations challenged old beliefs - Why reflection and dialogue accelerate a coach’s growth- The mistakes we’ve moved on from—and the principles that now guide us - Our vision for the next phase of coaching and athlete developmentIf you’re a coach, athlete, or simply someone committed to better performance, this episode highlights the power of curiosity, humility, and staying open to growth.Thank you for being part of our first 100 episodes—it’s only the beginning.

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• ELIMINATE Pain with RPR & Square 1 | Sam Davis on The Gap Episode #99

  Thanks For Listening To The Gap! Find us on Youtube https://www.youtube.com/@TheGapPodSam Davis, owner of Neurologic Fitness, is transforming how athletes prevent injuries and return to sport. His methods combine isometrics, drop catches, the Square 1 System, and Reflexive Performance Reset (RPR) to build stronger, more resilient athletes. RPR is a groundbreaking technique that helps “reset” the nervous system by addressing faulty breathing patterns, poor posture, and compensation in movement. By activating key neurological pathways through specific pressure points, RPR unlocks mobility, restores efficient movement, and dramatically reduces the risk of injury. Paired with isometrics for joint stability, drop catches for reactive strength, and Square 1 for recalibrating movement patterns, Sam’s approach bridges rehab and performance training. Whether you’re an athlete recovering from injury or a coach looking to maximize performance, these methods give you the tools to move better, recover faster, and compete at your best.

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