The Performance Compass

Most people think core training means doing endless crunches and sit-ups.

In reality, a well-rounded core training program should include much more than spinal flexion. In this episode of The Performance Compass podcast, Coach Decker Lindsay breaks down the different categories of core training, including flexion, anti-extension, anti-rotation, anti-lateral flexion, rotation, and lateral flexion.

He explains why each category matters...

Is strength training safe for kids?

In this episode of The Performance Compass podcast, Coach Decker Lindsay breaks down one of the most misunderstood topics in youth sports. He discusses common parental concerns surrounding strength training, why many of the myths are outdated, and how properly designed programs can help young athletes become stronger, more resilient, and more confident.

The conversation also covers appropriate work...

For a long time, Coach Decker Lindsay has kept his supplement routine extremely simple. He has always believed that training, nutrition, sleep, and recovery should do most of the heavy lifting when it comes to improving performance and overall health.

But recently, he has made a few changes to help optimize energy, recovery, and performance, and in this episode he breaks down exactly what he is currently taking and why.

Coach Decker ...

If you want to perform your best when it counts, preparation matters just as much as the work you put in during training.

In this episode, Coach Decker Lindsay breaks down a simple approach to competing with confidence and consistency. We talk about why competing more often can actually improve your performance, how coming in over-prepared gives you a real advantage, and how visualization can help you execute when the pressure is on...

Electrolytes are one of the most overlooked pieces of performance, hydration, and recovery, especially as training intensity goes up and the weather gets warmer.

In this episode of The Performance Compass podcast, Coach Decker Lindsay breaks down what electrolytes actually are, why they matter for your body, and how they impact things like energy levels, muscle function, and hydration. He also covers some simple daily recommendation...

Dealing with nagging pain or an injury doesn’t mean you have to stop training altogether. In fact, completely shutting things down is often what sets people back the most.

In this episode of The Performance Compass podcast, coach Decker breaks down a simple 3-step framework to help you keep training safely while working around injuries. You’ll learn how to reduce load to manage stress on the body, adjust exercise variati...

Training for your first endurance race can feel overwhelming. How many miles should you run? How hard should you push? And why does everyone seem to have a different plan?

In this episode, we simplify the process and walk through a clear, effective structure for preparing for a 5K, half marathon, or full marathon. You’ll learn why easy runs are the foundation of your training (and why most people run them too fast), how thresh...

In this episode of The Performance Compass, Decker Lindsay breaks training down to what actually matters for adults. If you want to stay strong, move well, and train without beating up your body, these four movements cover a lot of ground.

We walk through why every adult should be training a single-leg pattern, a hinge, an anti-extension core exercise, and loaded carries. You’ll learn what variations are best, how they show up...

There is no shortage of complicated training advice, fancy methods, or “secret” exercises promising faster results. But when you strip it all back, real progress in training comes down to two things that never change, effort and progressive overload.

In this episode of The Performance Compass, coach Decker Lindsay breaks down what actually matters in training and why consistently showing up, training with intent, and gra...

Setting fitness goals sounds simple, but most people approach it the wrong way. They focus on motivation, extreme timelines, or vague outcomes, and end up frustrated by February.

In this episode, Coach Decker Lindsay breaks down how to set fitness goals for 2026 that are realistic, sustainable, and built to fit into a busy life. We talk about the biggest mistakes people make when goal setting, why “more discipline” isn&r...

Your microbiome affects almost everything. It plays a major role in digestion, energy, immunity, mood, recovery, and inflammation. In this episode Decker Lindsay breaks down what the microbiome actually does inside the body, what harms it, what strengthens it, and the practical steps you can take to improve your gut health starting today.

You will learn the foods, habits, and supplements that help your microbiome thrive. You will al...

In this episode of The Performance Compass, Coach Decker Lindsay breaks down the exact skill acquisition principles that took him from white belt to brown belt level in Brazilian Jiu Jitsu. He talks free shaping, real-world learning models, and how to accelerate progress in any skill. You will also learn how to coach or teach others by matching their learning style so they actually absorb what you say. If you want to get good ...

If you want to get stronger in the deadlift, this episode gives you a clear path. Coach Decker Lindsay breaks down the three main variations, conventional, sumo, and trap bar, and explains when and why each one makes sense. He covers how to program your deadlift so it actually gets stronger over time instead of stalling. He walks you through assistance exercises that target the exact weak points that hold most lifters back, from of...

In this episode of The Performance Compass, Decker Lindsay breaks down what actually goes into training professional athletes and what most people get wrong about high level performance. You will learn what matters most, what does not matter as much as people think, and how pros stay healthy, explosive, and consistent during long seasons.

Whether you are an athlete, a parent, or someone who wants to train like a pro, this episode wi...

In this episode of The Performance Compass, Coach Decker Lindsay breaks down exactly what it takes to improve your bench press, whether you’re chasing a new PR or have aspirations of competing in powerlifting. We’ll cover common mistakes that limit your progress, key accessory lifts that actually carry over, and how to program your bench work for long-term strength without wrecking your shoulders. Tune in to learn how t...

In this episode of The Performance Compass, Decker breaks down how to use autoregulation and the RPE (Rate of Perceived Exertion) scale to get the most out of your workouts. Instead of blindly following the numbers on a program, you’ll learn how to listen to your body, adjust your training on the fly, and keep making progress — even on the tough days.

Whether you’re an athlete, weekend warrior, or just trying to tr...

In this episode of The Performance Compass, Decker breaks down three powerful training methods that can help you get more results in less time — EMOMs, AMRAPs, and Cluster Sets. Whether you’re short on time or just want to train smarter, these formats can boost intensity, build strength, and keep your workouts efficient. Decker explains when to use each, how to program them effectively, and why they work so well for bus...

In this episode of The Performance Compass, host Decker Lindsay breaks down what sport coaches should prioritize when they also carry the role of strength coach. With limited time, energy, and resources, it’s easy to overcomplicate the weight room. Decker simplifies the process, highlighting the key principles that actually move the needle for athlete performance. From building strength that transfers to the field, to keeping...