Compound Performance

Compound Performance Raising the standard of training & education in the fitness industry. 📈

Compound Performance remote coaching team got bigger! đŸ’ȘđŸŒIt doesn't matter if your goal is to get stronger x fitter x bec...
07/08/2024

Compound Performance remote coaching team got bigger! đŸ’ȘđŸŒ

It doesn't matter if your goal is to get stronger x fitter x become well rounded athlete x improve weightlifting technique x return to sport training after an injury âžĄïž we have coaches with many specializations and backgrounds.

Choose your coach for remote personal training and schedule a free consult!

https://www.compoundperformance.com/coaching

One of my favorite things about social media is seeing all the different, kick ass, things that other people are doing.O...
03/18/2024

One of my favorite things about social media is seeing all the different, kick ass, things that other people are doing.

One of my least favorite is seeing the content messaging (and unsolicited comments) telling people what they’re doing is “dysfunctional, dangerous, and/or dumb.”

The crazy part about this content and messaging is that they don’t actually care about what you’re doing, they just want to you to know that whatever it is, it’s “not as good as what they’re doing.”

I know, I’ve been guilty of this as well.. the ego is a hell of a drug and social media can easily become a slippery slope from “here’s a post about me” to “this is why I’m better than you”


Regardless, I certainly believe training and fitness to be important but I’m also acutely aware that it’s just not that specific for most people
 there are certainly physiological principles to follow, training stimulus’s more attuned to desired adaptations, and exercise selections that make for more efficient applications BUT there is also a lot of room for individual preferences within those principles and strategies.

I follow coaches who work in box gyms who have more complex training models for their gen pop clients who train twice a week than most of the coaches I know who train actual professional athletes, and work in collegiate and professional settings
 it doesn’t have to be like that.

Most of us have way more opportunities than barriers, and just need to stop (hyper)focusing on what we’re not able to do in favor of what we can do
 or want to do for that matter.

Quick scroll through social media
03/11/2024

Quick scroll through social media

Don’t let the pursuit of perfect impede the journey of progress.There is no set of standards you have to achieve before ...
03/09/2024

Don’t let the pursuit of perfect impede the journey of progress.

There is no set of standards you have to achieve before training, you start where you start and work to improve.

I don’t care if you have a FMS score of 9, can ER you femur out of a 90/90 floor position, or have an AIC BC BLAH BLAH pattern
 and neither should you.

You’re not “broken” and can find an entry point to progressive training if you look for one
 and you should honestly probably stop following pages that tell you that you can’t.

Don’t let the pursuit of perfect impede the journey of progress.There is no set of standards you have to achieve before ...
03/09/2024

Don’t let the pursuit of perfect impede the journey of progress.

There is no set of standards you have to achieve before training, you start where you start and work to improve.

I don’t care if you have a FMS score of 9, can ER you femur out of a 90/90 floor position, or have an AIC BC BLAH BLAH pattern
 and neither should you.

You’re not “broken” and can find an entry point to progressive training if you look for one
 and you should honestly probably stop following pages that tell you that you can’t.

Don’t let the pursuit of perfect impede the journey of progress.There is no set of standards you have to achieve before ...
03/09/2024

Don’t let the pursuit of perfect impede the journey of progress.

There is no set of standards you have to achieve before training, you start where you start and work to improve.

I don’t care if you have a FMS score of 9, can ER you femur out of a 90/90 floor position, or have an AIC BC BLAH BLAH pattern
 and neither should you.

You’re not “broken” and can find an entry point to progressive training if you look for one
 and you should honestly probably stop following pages that tell you that you can’t.

Increasing fitness is the lowest hanging fruit for most of our clients, and it doesn’t have to be complicated
Increased ...
03/06/2024

Increasing fitness is the lowest hanging fruit for most of our clients, and it doesn’t have to be complicated


Increased stress tolerance? ✅

Increased capacity for work? ✅

Increased movement competency? ✅

Scalable and progressable to all levels? ✅

These are three categories that I use for the majority of my clients, the fourth is long duration true zone2 “low and slow” protocols that I use with my endurance specific athletes, and they’re great because they’re both scalable and flexible (sets, output % goals, durations, and rest times).

If you’re looking for an entry point with gen pop all you need is a quick max wattage test on a bike and you’re ready to go!

Additional considerations;
1. You don’t have to use a bike, it’s just the easiest to manage for most people. You can apply these to rowers, ski ergs, and treadmills as well.
2. You don’t have to collect the fancy data like I do with but I would definitely recommend a HR monitor of some sort, I just use to record and save my data.
3. You don’t have to start at the end goal goal, I actually like to set the protocol and work backwards with my oxidative threshold training (for example), so my progress markers with that are lower avg working HR’s while maintaining the same outputs and levels of tissue saturation.
4. As mentioned above, if you have performance specific athletes you may need to adjust these %’s, but I’ve found they work pretty well for initial targets with most general clients and field athletes. As they complete the assigned markers you can raise them as needed.
5. I don’t really worry about HR with high and moderate Stim applications, I’m much more concerned with outputs and tissue data. People tend to build more tolerance and capacity at higher HR’s with these as they increase fitness in my experience.

What is variability?The majority of the industry describes training for increased variability as working towards the “a...
02/29/2024

What is variability?

The majority of the industry describes training for increased variability as working towards the “alternative” in absolution while completely neglecting the individuals starting point.. that’s not variability, that’s just swinging the pendulum to the other extreme while neglecting all the good stuff in the middle.

Variability is the ability to adopt efficient strategies under multiple different environments and demands.

Power/velocity training has strategies that are beneficial for intended outcomes, hypertrophy training has others...understand both and apply appropriately.

Full ROM is beneficial for some outcomes, partial ROM is beneficial for others
 understand both and apply appropriately.

Extension bias is beneficial for some outcomes, flexion is beneficial for others
 understand both and apply appropriately.

Same for high reps and low reps, bilateral and unilateral, sagittal and alternating reciprocal


Etc etc yada yada

You should be able to incorporate multiple different strategies within the same program, if not the same sessions
 swapping out one strategy to solely focus on another isn’t variability, it’s just a different realm of specificity.

Be objective, see both sides and realize the value in both
 and that increasing variability doesn’t infer “throwing the baby out with the bath water.”

Or stick your flag on one side of the continuum and go through life arguing with people on the internet who have entirely different goals and performance limiters
 just remember that you have a choice.

NYC in the books!Photo dump. It was a short weekend with great people, some captured here, but definitely not all!Huge t...
02/26/2024

NYC in the books!

Photo dump.

It was a short weekend with great people, some captured here, but definitely not all!

Huge thanks to and his team at for hosting and I, as well as to all of the attendees.. we sold this out almost 5 weeks ahead of the seminar and knew it was going to be a great group, and we weren’t disappointed!

As always, I wish I would have gotten more pics but the experiences are always much more important regardless.

Life went on while we were gone, so I also have to thank my mom and sister for watching the boys and taking them to their weekend activities (1st place medal secured in Hollis’s basketball tournament!).

Get off this app and get out to meet the people you engage with as often as possible!

Psychology, especially respective to trauma, is not a certification
 it’s a graduate level degree specialization.Trainer...
02/22/2024

Psychology, especially respective to trauma, is not a certification
 it’s a graduate level degree specialization.

Trainers should be aware of, acknowledge, and understand that the presence of trauma exists
 and that may direct training in a different direction on a given day, but to present oneself as anything more than that is incredibly opportunistic (at best) and predatory (at worst) IMO.

The best thing we can do as trainers and coaches is have a robust referral network
 this is another realm you may want to look into alongside physical therapists, nutritionists, and manual therapists.

Again, every coach experiences client conversations where you’re told confidential, private, and otherwise sensitive information
 and the best thing you can probably do is listen and be empathetic to the individuals experience, but that’s where it should stop. If you’re not a (practicing) psychologist or counselor you shouldn’t be trying to offer solutions outside of your scope, you should encouraging that individual to seek help from someone qualified.

We inherently build very deep and positive relationships with the people we work with, don’t discredit that trust by working outside of your level of expertise
 this can be damaging, both short and long term, even with the best of intentions.

I know y’all love the fancy s**t but have you tried just eating and sleeping enough? I remember having a conversation wi...
02/15/2024

I know y’all love the fancy s**t but have you tried just eating and sleeping enough?

I remember having a conversation with almost a decade ago, while helping .patdavidson test his MASS2 program, that still sticks with me today.

I was working a high stress job (national services director), in a high stress environment (NYC), and trying to train at a high level (training program and competitive indoor rowing team)
 and to absolutely no one’s surprise, my HRV score were tanked and I was fatigued all the time. I also went ahead and got labs done to further confirm that how I was feeling and my subjective HRV scoring was reflective of my internal physiological state.

I hopped on a call with Ben to discuss possible intervention
 I wanted to do all the fancy s**t and was asking about blue light protection, meditation, cold exposure, heat exposure, supplementation, etc
 but after reviewing my training and nutrition (which I thought was completely dialed in), he asked me a very important question..

“Have you tried not eating like a little bitch?”

You see, I was also in my “mid-2010’s clean eating” era and doing some whole 30 type s**t while trying to maintain high training performance as an early 30’s 220lb active human


Ben put me a nutrition plan that increased my daily intake by 1000 calories and I immediately felt better, getting labs done a month later confirmed that all my metrics leveled out to normal ranges as well.

This story is important because the majority of people I work with on the performance side are chronic “under-eaters” and while increasing calories isn’t as sexy or make for as good of social media content as cold plunging, red light therapy, and morning mindfulness routines it’s going to have a much larger ROI.

There’s nothing wrong with these interventions, but just like supplements with dietary nutrition, they’ll only go as far as the obvious routines will allow for


Moral of the story.. Don’t skip over the obvious answers on your way to the nuanced ones, as you’ll probably miss a lot of very easy application with high return.

We often tend to focus on what we think is easier to control rather than what actually matters the most. ...
02/12/2024

We often tend to focus on what we think is easier to control rather than what actually matters the most.

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