.jpg)
The Performance Compass
Hosted by Decker Lindsay, a seasoned strength and conditioning coach, gym owner, and entrepreneur, The Performance Compass is your ultimate guide to unlocking your full athletic potential. Whether you're a weekend warrior, a seasoned athlete, or just passionate about improving your health and fitness, this podcast delivers actionable insights and strategies to elevate your performance.
Each episode is packed with expert tips, real-world advice, and practical steps that you can implement right away to optimize your training, recovery, and overall well-being. From strength training and conditioning to nutrition, mindset, and injury prevention, The Performance Compass provides a holistic approach to becoming your best self—physically, mentally, and emotionally.
Join Decker as he explores the science of performance, breaks down complex topics, and shares proven techniques for getting stronger, fitter, and more resilient. Whether you're looking to improve your athletic performance, break through plateaus, or simply lead a healthier lifestyle, The Performance Compass will help you chart your course for success.
Tune in and take the first step toward mastering your performance—no matter where you’re starting from!
Episodes
25 episodes
Episode 25: Why Every Woman Should Strength Train
Strength training has long been surrounded by myths, but the truth is that it's one of the most powerful things women can do for their long-term health.In this episode of The Performance Compass podcast, Coach Decker Lindsay discusses wh...
.jpg)
Episode 24: The Complete Core Training Guide
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 Lind...
Episode 23: Should Kids Lift Weights? The Truth About Youth Strength Training
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 trai...
Episode 22: The Supplements I Actually Take (And Why I Changed My Mind)
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 ...
Episode 21: How to Actually Perform Under Pressure
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...
Episode 20: All About Electrolytes
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 bre...
Episode 19: How to Train Around an Injury
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 b...
Episode 18: How to Train for Your First Endurance Race
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,...
Episode 17: The 4 Exercises Every Adult Should Be Doing
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 gro...
Episode 16: What Actually Matters in Training
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 ove...
Episode 15: How to Set Fitness Goals for 2026
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 se...
Episode 14: The Microbiome Explained
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...
Episode 13: The Science of Skill Acquisition
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,&nbs...
Episode 12: Deadlift 101
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 pro...
Episode 11: The Truth About Training Pro Athletes
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...
Episode 10: The Bench Press Blueprint
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 l...
Episode 9: How Hard Should You Really Be Training?
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...
Episode 8: Optimizing Your Gym Time
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 ...
Episode 7: European Fitness Secrets
In this episode of The Performance Compass Decker shares lessons from his recent trip to Greece and the simple habits that keep Europeans effortlessly in shape. From daily movement to how they eat and live, discover the lifestyle secrets that m...
Episode 6: Simplified Training for Sports Coaches
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 r...
Episode 5: How to Develop Explosive Power
In this episode of The Performance Compass, Decker unpacks the key to turning strength into explosive power. Using a simple “light switch” analogy, he explains how your body recruits and fires muscle fibers — and how training can make that proc...
Episode 4: Modern Youth Athletic Development
In this episode of The Performance Compass, Decker dives into the evolving landscape of youth athletic development. With today’s fast-paced world, increased competition, and rising demands on young athletes, how can we best set them up...
Episode 3: Secrets of Speed Training
In Episode 3 of The Performance Compass, Decker reveals the three key components of a successful speed training program. Whether you’re a sprinter or an athlete looking to move faster, Decker explains how each element plays a critical ...
Episode 2: The Optimal Health Blueprint
In Episode 2 of The Performance Compass, Decker unveils his Optimal Health Blueprint, a simple yet powerful guide to improving your health. Covering strength training, cardiovascular health, nutrition, and the nervous system, ...
Episode 1: Welcome to The Performance Compass
In this debut episode of The Performance Compass, your host, Decker Lindsay, takes you behind the microphone to share his journey as a strength and conditioning coach, gym owner, and entrepreneur. From his early days in fitness to buil...