Podcast
The Performance Compass
Hosted by Decker Lindsay · EN
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!
16episodes
Episodes
Newest firstAll episodes
Episode 21: How to Actually Perform Under Pressure
4w ago00:16:21Tap to summarizeIf 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.Whether you’re stepping into your first competition or looking to perform at a higher level, this episode gives you a clear, practical framework to show up ready and perform at your best.
Transcribe →Episode 20: All About Electrolytes
Apr 800:12:25Tap to summarizeElectrolytes 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 recommendations and how to adjust your intake based on your workouts and how much you’re sweating.The goal is to give you a clear, practical understanding of how to use electrolytes to feel better, perform better, and recover more effectively without overcomplicating it.
Transcribe →Episode 19: How to Train Around an Injury
Apr 200:14:19Tap to summarizeDealing 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 variations to find pain-free movements, and modify range of motion so you can still train effectively without making things worse.The goal is simple: keep you moving, keep you progressing, and help you train in a way that supports long-term health instead of setting you back.
Transcribe →Episode 18: How to Train for Your First Endurance Race
Mar 200:15:54Tap to summarizeTraining 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 threshold runs improve your pace and efficiency, and how to build long runs safely so you show up on race day confident instead of exhausted.If you want to avoid burnout, stay healthy, and actually enjoy the process of training, this episode gives you a practical roadmap to follow.
Transcribe →Episode 17: The 4 Exercises Every Adult Should Be Doing
Feb 200:20:35Tap to summarizeIn 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 in daily life, and how to apply them regardless of your age or training experience.Simple, effective, and sustainable. This episode is about doing less, but doing it better.
Transcribe →Episode 16: What Actually Matters in Training
Jan 2600:16:04Tap to summarizeThere 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 gradually asking more of your body will take you further than chasing the latest program or trend.We talk about what real effort looks like in the gym, how to apply progressive overload without overthinking it, and why these principles work for everyone, from busy adults to competitive athletes. If you’ve ever felt stuck, overwhelmed, or unsure if your training is “good enough,” this episode will help you refocus on what truly drives results.
Transcribe →Episode 15: How to Set Fitness Goals for 2026
Jan 1200:10:44Tap to summarizeSetting 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’t the answer, and how to shift your focus from outcomes to systems that actually drive results.Whether your goal is fat loss, strength, performance, or simply staying consistent all year, this episode will help you create a clear plan that you can follow long after the initial motivation wears off.If you’re tired of starting over every year, this episode will show you how to approach 2026 differently.
Transcribe →Episode 14: The Microbiome Explained
Dec 800:14:45Tap to summarizeYour 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 also find out which common things quietly damage it without you realizing. This is a simple and science based guide to taking control of your gut so that you can train harder, feel better, and improve long term health.
Transcribe →Episode 13: The Science of Skill Acquisition
Dec 100:19:37Tap to summarizeIn 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 at something new, fast, this one is for you.
Transcribe →Episode 12: Deadlift 101
Nov 2400:25:59Tap to summarizeIf 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 off-the-floor strength to lockout power.Whether you're a beginner learning proper form or an athlete chasing bigger numbers, this episode gives you a simple, effective plan to build a stronger deadlift the right away.
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