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!
19episodes
Episodes
Newest firstAll episodes
Episode 24: The Complete Core Training Guide
1w ago00:16:13Tap to summarizeMost 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, how they contribute to performance, injury prevention, and everyday function, and how to structure your core training throughout the week for the best results.Whether you're an athlete, weekend warrior, or simply looking to move and feel better, this episode will help you build a stronger, more resilient core and understand how to train it more effectively.
Transcribe →Episode 23: Should Kids Lift Weights? The Truth About Youth Strength Training
2w ago00:21:01Tap to summarizeIs 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 workloads for youth athletes, how exercises can be progressed and regressed based on age and ability, and why movement quality should always come before loading. Whether you're a parent, coach, or athlete, this episode will help you better understand the role strength training can play in long-term athletic development.
Transcribe →Episode 22: The Supplements I Actually Take (And Why I Changed My Mind)
May 1800:19:32Tap to summarizeFor 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 discusses why he has traditionally taken a minimalist approach to supplementation, how his philosophy has evolved over time, and the difference between supplements that are actually useful versus the ones that are mostly hype. He also explains how he approaches supplementation as an adult trying to improve performance while still keeping things practical and sustainable.If you’ve ever wondered what’s truly worth taking, what’s probably unnecessary, and how to simplify your own supplement routine, this episode is for you.
Transcribe →Episode 21: How to Actually Perform Under Pressure
Apr 2100:16:21Tap 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.
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