The Gap

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.

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.

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?

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.