GT Performance Podcast

Dr. Zach Guiser dives into the polarizing world of Platelet-Rich Plasma (PRP), a treatment that rose to fame after Super Bowl heroics but remains largely uncovered by insurance By breaking down the specific growth factors, which he likens to a construction crew, Zach explores why some studies show "miracle" results while others find no benefit. The key, according to 2025 research, lies in the dosage and preparation, specifically reaching a threshold of 10 billion platelets. Guiser ultimately grades PRP as "Promising," suggesting it as a viable second-line defense for athletes who haven't found relief through high-quality physical therapy.Timestamps00:00 – The Hines Ward Miracle: PRP’s Mainstream Debut01:34 – Blood Breakdown: Erythrocytes, Leukocytes, and Thrombocytes02:11 – The "Vampire" Process: Centrifuges and Activation02:46 – The Construction Crew: 5 Key Growth Factors04:55 – Study 1: PRP for Chronic Back Pain07:40 – Study 2: Spine Gaps and the Corticosteroid Comparison09:15 – Study 3: The Patellar Tendinopathy Disappointment11:18 – Study 4: The 10 Billion Platelet "Magic Number" (2025)13:43 – Leukocyte-Poor vs. Leukocyte-Rich: Choosing the Right Mix15:03 – Final Takeaways: Zach’s Dosing Stance and Attia Grade

Dr. Zach Guiser challenges the "microwaved" approach to athletics, arguing that optimizing for short-term wins, such as over-specializing at age 12, destroys long-term development and leads to burnout . He draws parallels between failed retail giants and improper sprinting mechanics to show that "slow-cooking" your infrastructure is the only way to eventually "slingshot" past the competition. The episode provides five actionable in-season strategies to help busy athletes maintain their physical and mental edge when their peers are most likely to let their habits slip.00:00 – The Trap of Short-Term Optimization01:05 – Walmart vs. Kmart: A Lesson in Infrastructure and Optimization02:00 – Sprinting: Why Optimizing the First 10 Yards Isn't Always Right03:00 – In-Season Opportunities: Separating from the Pack03:45 – Strategy 1: Psychological Fuel (Journaling & Affirmations)05:20 – Strategy 2: Nutrition Low-Hanging Fruit06:25 – Strategy 3: Consistent In-Season Strength & Speed07:45 – Strategy 4: The Sleep Struggle08:50 – Strategy 5: Watching Film Like a Pro09:30 – Soul Session: Overcoming Worry

In his most "exhilarating and profound" episode to date, Dr. Zach Guiser provides a four-step blueprint for achieving high-level success by moving beyond traditional, "realistic" advice. Using his own journey from a tiny town with more cows than people to becoming a Division I football captain, alongside historical examples like the Wright brothers and James Dyson, Guiser argues that the path to a dream requires an obsessive focus on controllable daily processes over fickle outcomes. He emphasizes that while outcomes are probabilistic, elite consistency in the "mundane" fundamentals, as modeled by Kobe Bryant and Jerry Seinfeld, is what ultimately separates the pack.Timestamps00:00 – Introduction: Why Zach is Standing00:46 – Zach’s Story: From Small Town Cows to D1 Captain04:00 – Defining Success: It’s Your Call04:41 – Step 1: Don't Be Realistic06:06 – The Wright Brothers vs. The Laws of Physics08:50 – James Dyson and 5,127 Prototypes12:10 – Step 2: Set Intentional Goals13:20 – Understanding the Odds: Probabilistic Thinking14:40 – Step 3: Execute the Process with Elite Intensity16:00 – Jerry Seinfeld’s "Don't Break the Chain"18:15 – Stephen King’s 2,000 Words20:10 – Kobe Bryant and the "Boring" 4 AM Basics23:15 – Step 4: Reflect and Iterate24:40 – When Dreams Change: Zach’s Career Pivot26:50 – Real-World Case Study: Dan Swank (All Time Low)32:00 – Real-World Case Study: Dr. Zach Herman (Orthopedic Surgery)35:10 – Final Thoughts: You Are More Than Your Performance

Dr. Zach Guiser tackles the inevitable rise of shin splints as spring sports seasons begin, categorizing the condition (medically known as medial tibial stress syndrome) as a classic load management failure . He explains how violent muscle contractions create bending stress on the tibia and offers a two-pronged solution: manipulating the workload through the Acute to Chronic Workload Ratio (ACWR) and increasing the shin's capacity through specific strength and graded exposure . The episode wraps with a philosophical reflection on "Fountains vs. Drains" and the importance of finding transcendence by being part of a team greater than oneself.00:00 – Fountains vs. Drains: Auditing Your Social Energy01:46 – The Spring Sport Pandemic: Defining Shin Splints02:30 – Anatomical Theories: Bone Stress vs. Muscle Insertion03:15 – The Root Cause: Load Management Mismatch04:00 – Using ACWR to Predict and Prevent Injury05:15 – Strategies for Stress Reduction: Surfaces and Strength06:20 – The Track Athlete’s Guide: A 4-Week Graded Ramp-Up10:15 – Collectivism vs. Individualism in Youth Sports11:30 – The Science of Happiness: Finding Meaning in TranscendenceLink to article (including track progression): gtperformance.co/adj022526

Dr. Zach Guiser argues that for teenage athletes, strength is the "rising tide that lifts all ships," providing a higher return on investment for speed and health than almost any other training modality . He outlines five specific exercises—primarily unilateral—designed to prepare the body for the 600+ pounds of force required during elite sprinting and change of direction . The episode concludes with a life framework centered on essentialism, urging listeners to say "no" to anything that does not enhance their health, mission, or quality time with their "tribe".00:00 – Introduction: Reframing Problems as Opportunities01:05 – The Rising Tide: Why Strength is the Ultimate ROI for Teens01:41 – The "Strong Enough" Threshold02:02 – Exercise 1: Reverse Lunges and Acceleration Specificity02:55 – Exercise 2: Trap Bar Deadlifts and the Athletic Position03:36 – Exercises 3 & 4: The Purest Unilateral Knee and Hinge Movements04:09 – Exercise 5: Single Leg Elevated Calf Raises for Achilles Stiffness05:08 – Summary and the "Say No" FrameworkEverything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

Dr. Zach Guiser introduces the "mastery of the mundane" before diving into Graded Exposure, the essential rehab principle he realized was missing from his previous writings. He simplifies the recovery process into two paths: providing the body with the optimal environment to heal itself and intentionally building capacity by doing what you are capable of today before adding small increments over time. The episode concludes with a sobering reflection on professional envy, using the extreme schedule of an NFL head coach to remind athletes not to crave someone else's rewards unless they are willing to accept their specific burdens.00:00 – Introduction: Stephen King and Mastering the Mundane01:06 – The "Snail Tank" Epiphany and the Sin of Omission01:34 – The Two Pillars of Rehab: Natural Healing & Graded Exposure01:50 – Pillar 1: Letting the Body Heal (Environment and Basics)02:11 – Pillar 2: The Logic of Graded Exposure02:45 – Real-World Applications: Squats and Hamstring Sprints03:59 – Professional Envy and the "Mike McDonald" Perspective04:41 – Conclusion: Keep the Main Thing the Main ThingEverything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

Dr. Zach Guiser explains that while sprinting is the ultimate tool for speed, peak performance is limited by the "weakest link" among various musculoskeletal and neurological subsystems. He details how sensory inputs from the eyes, inner ear, and joints are processed by the brain to determine how much power the motor cortex is allowed to output. The episode concludes with a nine-point training framework designed to address everything from tendon stiffness to automatic brainstem drive, ensuring athletes remove the internal "governors" that hold back their speed.Timestamps00:00 – Introduction: Why the Work "Just Needs Doing"00:36 – Speed as a Complex Interplay of Systems01:06 – Breaking Down the Musculoskeletal System01:18 – The Nervous System: Sensory Input, Processing, and Motor Output02:26 – How the Brain Interprets the Environment for Speed03:15 – The "Governor" Concept: How Weak Systems Limit Potential03:48 – 9 Actionable Steps for Well-Rounded Speed Development05:01 – Closing: Mark Twain on ExcellenceEverything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

IF YOU JUST WANT THE TAKEAWAYS, JUMP STRAIGHT TO THE 43:35 MARK!Dr. Zach Guiser and John trace the evolution of dry needling from ancient Eastern acupuncture to modern Western "trigger point" therapy, examining whether the practice is truly safe and effective for athletes. 00:00 – Introduction and the history of Acupuncture, "Chi," and Meridians02:31 – Wet Needling vs. Dry Needling: JFK’s physician and trigger points04:13 – The TJ Watt Black Swan Event: A punctured lung in the NFL05:06 – Defining Trigger Points and Proposed Mechanisms of Action11:30 – Study #1: Efficacy for chronic low back pain (Short-term vs. Long-term)14:11 – How "Sham" Dry Needling works in research17:40 – Study #2: Dry needling for musculoskeletal conditions (Meta-analysis)27:24 – Study #3: Dry Needling vs. Manual Therapy (Head-to-Head)30:14 – Study #4: Dry Needling in Sports and Performance (The 2025 Evidence Gap Map)33:27 – Study #5: Safety Data and Adverse Events (Minor vs. Major)41:12 – The Philosophy of Risk: Fat-Tailed Risks and Black Swans43:35 – Summary, Zach’s Final Stance, and Attia Categories46:00 – The Legality of Dry Needling: Ohio vs. Pennsylvania vs. the UKEverything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

Use the swing planner for free at gtperformance.co/swingplanner.Dr. Zach Guiser addresses the disproportionately high rate of preventable low back injuries in softball by explaining the concept of Acute to Chronic Workload Ratio (ACWR). He highlights a dangerous volume discrepancy where athletes take up to five times more swings in a single practice or lesson than they do on game day, often leading to a spike in injury risk during early-season ramp-ups. To solve this, he introduces a free digital swing planner that helps athletes gradually increase their workload within the "sweet spot" of 0.8 to 1.3 to ensure safe and durable athletic development.00:00 – Introduction: The Problem with "More"01:05 – The Softball Back Pain Epidemic01:46 – Three Factors Driving Back Injuries02:30 – Understanding Acute to Chronic Workload Ratio (ACWR)03:59 – The Volume Gap: Game Day vs. Practice Swings05:10 – How to Build an Intentional Ramp-Up Period06:20 – The Free Swing Planner Tool07:47 – Special Considerations for Softball Pitchers08:43 – Softball vs. Baseball: Why the Injury Rates Differ10:00 – TLDR: The Sweet Spot for PerformanceEverything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

Dr. Zach Guiser addresses the overwhelming "noise" of modern nutrition advice by introducing a structured six-level checklist designed to help athletes build near-automatic competency in their fueling habits. The progression begins with foundational habits like meal frequency, protein intake, and hydration before advancing to more technical strategies such as nutrient timing, AI tracking, and precision weighing. Guiser encourages athletes to be proactive by managing their pantry environment and meal planning, while ultimately maintaining that an athlete's worth is independent of their performance on the field or in the kitchen00:00 – Introduction: The Commitment Gap00:46 – Level 1: Frequency, Protein, and Hydration01:41 – Level 2: Fruits, Veggies, and Liquid Calories02:11 – Level 3: Processing, Supplements, and Timing04:15 – Level 4: Caloric Targets and AI Tracking04:41 – Level 5: Manual Weighing and Measuring05:10 – Level 6: Advanced Blood Work and Imaging05:53 – Strategies for Proactive Success06:47 – Final Thoughts: Worth vs. PerformanceCreatine Info:https://gtperformance.co/creatine/https://www.youtube.com/watch?v=xdQRMYsZZac

Dr. Zach Guiser introduces Jesse Itzler’s framework of "Misogis" and "Mini-Adventures," providing a structured way to build toughness and meaningful memories through one massive annual challenge and six scheduled life-enriching experiences . He then details Peter Attia’s Centenarian Decathlon, a goal-setting method that shifts the focus of physical training toward maintaining ten specific, high-value tasks during the final decade of one’s life.Finally, Guiser explores the concept of "time-limited potency," urging listeners to audit their current lives and prioritize relationships or physical pursuits that may not be as accessible or meaningful in five to ten years.00:32 – Introduction: The Importance of Small Habits00:43 – Jesse Itzler’s Framework: Misogis and Mini-Adventures01:05 – The Two Rules of a Misogi02:18 – Rules and Examples of Mini-Adventures03:22 – Peter Attia’s Centenarian Decathlon: Training for 10003:59 – Real-World Examples of Centenarian Goals05:10 – Time Limits on Potency: Shifting Priorities06:20 – Fact-Checking Your Future: Living Intentionally Now

In this entry of the Athlete Development Journal, Dr. Zach Guiser outlines a six-bucket framework for in-season training designed to maintain maximal speed, power, and compound strength while addressing specific injury risks through isolated exercises . He concludes by discussing the "burden of the reward," emphasizing that high-level success requires an acceptance of the specific struggles and trade-offs that accompany it.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional .IN THIS EPISODE:00:00 – Introduction: Struggle as an Opportunity01:05 – Six Buckets for In-Season Training01:14 – Bucket 1: Compound Strength01:46 – Bucket 2: Maximal Speed02:30 – Bucket 3: Maximal Jumping02:59 – Bucket 4: Isolated Strength04:15 – Bucket 5: Proprioception & Vestibular System05:10 – Bucket 6: Mobility & Soft Tissue05:43 – The Burden of the Reward: Avoiding Jealousy

In this entry of the Athlete Development Journal, Dr. Zach Guiser introduces three powerful mental models to improve athletic performance and perspective. He begins with Occam's Razor, urging athletes to avoid unnecessary complexity in training and rehab, noting that the simplest explanation is usually the correct one. Next, he introduces his own concept, "Zach's Law" (The Law of Mechanical Idiopathy), which states that the more obscure and confusing an injury's cause is, the faster it typically self-resolves; provided it is mechanically reproducible. Finally, he applies Hanlon's Razor to sports and life, reminding listeners to never attribute to malice what can be adequately explained by ignorance or stupidity.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:00 - Introduction00:16 - Occam's Razor (The Simplest Explanation is Usually Correct)00:43 - Examples of Occam's Razor in Sports & Rehab01:14 - Introducing "Zach's Law" (The Law of Mechanical Idiopathy)01:34 - Why Obscure Injuries Tend to Heal Faster01:51 - The "Soccer Player vs. Cow" Story (Strange vs. Obscure)02:30 - The Important Caveat: Mechanical Reproducibility02:45 - Hanlon's Razor (Stupidity vs. Malice)

In this entry of the Athlete Development Journal, Dr. Zach Guiser helps you train your mind, build your body, and fuel your soul.First, he tackles Training Your Mind by distinguishing between process and outcome. He explains that in a complex world, you can do the wrong thing and get a good outcome (or vice versa), but you shouldn't confuse luck with a good strategy . He warns against "history revisionism"—assuming that just because an athlete played year-round or did fancy footwork drills and succeeded, those methods were the cause of their success . Instead, he encourages athletes to think probabilistically: good processes enhance your odds, even if they don't guarantee results.Next, he dives into Building Your Body by challenging the popular obsession with mobility. He argues that mobility is not a "more is always better" quality. While you need enough mobility to get into required positions, having passive flexibility that you cannot actively control can actually cause your injury risk to skyrocket. Finally, he Fuels Your Soul by breaking down the equation: Happiness = Reality - Expectations. He discusses the tension between chasing excellence (which requires high belief) and being happy. The solution? Keep insanely high expectations for the process (your daily habits) but release your expectations for the outcomes (things you cannot control, like scholarships).Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:00 - Introduction00:02 - Train Your Mind: Good Things Can Happen to "Bad" Processes00:36 - The Danger of "History Revisionism" (The Susie, Johnny, & Kyle Examples)01:13 - Thinking Probabilistically: Enhancing Odds vs. Guarantees01:41 - Build Your Body: Knocking Mobility Off Its High Horse02:08 - When Too Much Mobility Becomes Detrimental02:45 - Fuel Your Soul: The Happiness Equation03:22 - High Expectations for Process vs. OutcomeHere's the hypermobility article.

In this entry of the Athlete Development Journal, Dr. Zach Guiser helps you train your mind, build your body, and fuel your soul, specifically addressing the athlete who thinks they are "too busy" for in-season training.First, he tackles Training Your Mind by reframing "busyness" not as a negative, but as a necessary stressor to build work capacity. He uses the analogy of a waitress in a small town versus a busy New York City restaurant to illustrate how high-volume work eventually becomes manageable through adaptation. He explains that students who stretch themselves in high school often thrive in college because they have built a higher capacity for work .Next, he dives into Building Your Body by analyzing the dangers of stopping training during the season. He outlines three main benefits of continuing: staying healthier (carrying your "shield"), performing better in the playoffs, and achieving better long-term progress . He cites Patriots wide receiver Matthew Slater, noting that the team was squatting 80% of their maxes during Super Bowl week. Dr. Guiser describes a graph showing that stopping training is like taking "two steps forward and one step back," whereas continuous training leads to exponential compound growth . Finally, he Fuels Your Soul with a quote from economist Thomas Sowell: "There are no solutions, only trade-offs" . He encourages listeners to accept that every choice—whether chasing excellence or choosing family time—comes with a cost, and avoiding the "what ifs" is the ultimate goal.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional .IN THIS EPISODE:00:00 - Introduction00:46 - Train Your Mind: The Waitress Analogy & Building Work Capacity02:51 - Build Your Body: Why In-Season Training prevents "One Step Back"04:12 - The Matthew Slater Example: Squatting Heavy on Super Bowl Week05:21 - The Graph: Visualizing Long-Term Progress vs. Stagnation06:29 - How to Make It Work: Individualized, Tiered, and Flexible Training08:12 - Fuel Your Soul: "There Are No Solutions, Only Trade-Offs"

In this episode, Zach Guiser and John Tropeano kick things off with Turkey Bowl preparations.This leads to the main topic: a deep dive into Ashwagandha. Is it a miracle supplement for stress and gains, or does it just turn you into an "emotionless zombie"? Zach breaks down the three proposed physiological mechanisms:HPA Axis Modulation: Reducing cortisol by calming the hypothalamus GABA Agonist: Mimicking the brain's primary inhibitory neurotransmitter to induce calm.Antioxidant/Anti-Inflammatory: Neutralizing free radicals and blocking NF-κB to stop inflammation cycles .They review four major studies covering stress, anxiety, sleep, and physical performance. The results are surprisingly strong—showing significant reductions in stress and anxiety, and even large effect sizes for strength and cardiorespiratory fitness . However, Zach introduces the Attia Categories (Proven, Promising, Fuzzy, Noise, Nonsense) and places Ashwagandha firmly in the Promising category due to a lack of long-term human data.Finally, they bust common myths: it doesn't work instantly (it takes weeks), "natural" doesn't always mean safe (poison ivy is natural, too), and more is not better (stick to ~600mg) .Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:00 - Turkey Bowl Prep & The Greatest Cyclist You've Never Heard Of06:38 - Main Topic: Should Anyone Be Taking Ashwagandha?07:47 - The Public Narrative: Emotional Zombies & Testosterone Myths11:25 - How Ashwagandha Works: The 3 Mechanisms (HPA Axis, GABA, Inflammation)22:15 - Study #1: Effects on Stress (Big Reduction, High Heterogeneity)35:48 - Study #2: Effects on Anxiety (Massive Effect Size)42:26 - Study #3: Effects on Sleep (0.59 Effect Size)44:03 - Study #4: Effects on Physical Performance (Strength, Power, VO2 Max)50:00 - Summary: What Actually Matters (Stress, Anxiety, & Safety)52:54 - Zach's Final Stance: Should You Take It?57:04 - The Attia Categories: Proven, Promising, Fuzzy, Noise, Nonsense1:00:38 - Mythbusters: Instant Results, "Natural = Safe," & Emotional Blunting

In this entry of the Athlete Development Journal, Dr. Zach Guiser helps you train your mind, build your body, and fuel your soul.First, he tackles Training Your Mind by arguing that robust athletic development from ages 0–18 is more valuable than a massive trust fund. He explains the concept of the "Don't Screw It Up Years" (starting around age 25) and why building a strong physical base early in life makes it infinitely easier to maintain health later on, thanks to muscle memory and nuclei retention .Next, he dives into Building Your Body by exposing a common lie in physical therapy: the 90% Limb Symmetry Index (LSI). He breaks down why aiming for 90% of your non-injured leg is often a trap—especially if your "healthy" leg has gotten weaker during recovery . He explains why you must aim to be stronger than your pre-injury self, not just symmetrical to a de-conditioned limb .Finally, he Fuels Your Soul with a perspective on duality: you cannot truly know joy, light, or energy without first experiencing despair, darkness, and exhaustion .Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:00 - Introduction00:18 - Train Your Mind: Why Athlete Development is Worth More Than a Trust Fund 02:06 - The "Don't Screw It Up Years" (Age 25+) 03:07 - Build Your Body: The Lie Your Physical Therapist Is Telling You (The 90% Barrier) 03:28 - What is the Limb Symmetry Index (LSI)? 04:26 - Why 90% of a Weak Leg is "A Smiling Pile of Poop" 05:42 - Fuel Your Soul: Why You Can't Know Joy Without Despair

In this episode, Zach Guiser and John Tropeano kick things off with John's full recap of his first Ironman, battling the wind, and his caffeine strategy for the 13+ hour race .This leads to the main topic: a deep dive into whether teenage athletes should consume caffeine. Zach breaks down the science, explaining that caffeine doesn't create energy (ATP) but rather blocks the brain's sleep-pressure signals (adenosine) to make you feel less tired .They review two major studies:Safety: For adolescents, the data is limited, but the available evidence suggests a limit of around 1.13 mg per pound of body weight per day (2.5 mg/kg) .Efficacy: An umbrella review of 21 meta-analyses found that while caffeine does improve performance, the effect size is very small for most explosive, power-based sports . Its most significant impact is on aerobic endurance.Finally, they bust three common myths:Caffeine does not stunt your growth.It does not dehydrate you at normal doses .It does not provide a major boost for short-term, high-intensity sports.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:32 - John's Ironman Recap 03:38 - John's Caffeine Intake for the Ironman (350mg) 04:52 - Main Topic: Should a Teenage Athlete Consume Caffeine? 05:17 - The Public Narrative on Caffeine (Energy Drinks, Pre-Workout, etc.) 13:03 - What the Science Says: What is Energy (ATP)? 16:14 - How Caffeine Actually Works (It Blocks Adenosine) 18:06 - Study #1 (Wachoff et al.): Is Caffeine Safe for Teens? 20:19 - Study #1 Findings: Suggested safe limit is 1.13mg/lb (2.5mg/kg) 22:23 - Study #2 (Grgic et al.): Is Caffeine Effective for Performance? 24:57 - The Catch: Statistical Significance vs. Small Effect Size 33:59 - Zach's Final Stance on Caffeine for Teens 34:32 - Mythbusters Start34:48 - Myth #1: Does Coffee Stunt Your Growth? 38:45 - Myth #2: Does Caffeine Dehydrate You? 41:00 - Myth #3: Do Energy Drinks Make You Perform Better?

In this entry of the Athlete Development Journal, Dr. Zach Guiser tackles Training Your Mind by sounding the alarm on a growing public health issue: the rise of sports betting among young athletes. He discusses the "illusion of control" that makes athletes particularly vulnerable and why this is a danger hiding in plain sight.Next, he dives into Building Your Body with a deep exploration of dynamic balance. He explains why this is a key separator for great athletes and breaks down the three essential balance receptor systems—Visual, Proprioceptive, and Vestibular. He details how the inner ear (semicircular canals and otolith organs) senses rotation and movement , and why these complex systems are highly trainable.Finally, he Fuels Your Soul with a simple, powerful framework from James Clear: spend time on one thing for the future and one thing for the present.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:00 - Introduction00:19 - Train Your Mind: The Hidden Danger of Sports Betting02:07 - Build Your Body: The 3 Systems of Dynamic Balance06:44 - Fuel Your Soul: A Simple Framework for a Fulfilling Day

In this episode, Zach Guiser and John Tropeano kick things off with John's taper anxiety for his upcoming Ironman before diving into the wild NBA betting scandal involving Terry Rozier, Chauncey Billups, and a secret poker ring with characters like "Albanian Bruce".This leads to the main topic: a deep dive into supplements. Zach lays down the single most important rule—the FDA does not regulate supplements —and explains why athletes must look for third-party testing labels like NSF Certified for Sport or Informed Sport to avoid banned substances.From there, they focus on creatine, breaking down:How it works for explosive energy (the phosphocreatine system) .If it works (Yes, for power/strength, but the effect size is small).The myths vs. facts on kidney safety (creatinine vs. cystatin C) and hair loss.The big question: Should adolescents take it? They review the limited research and land on the ISSN's stance: it's only for mature athletes who have already mastered their diet, sleep, and training .What to buy: Stick to basic creatine monohydrate and avoid ineffective gummies.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:01:15 - The NBA Betting Scandal Explained (Rozier, Billups, Albanian Bruce)07:35 - Main Topic: Supplements in High School & College Locker Rooms10:10 - The Most Important Rule: The FDA Does Not Regulate Supplements12:55 - What to Look For: NSF Certified for Sport & Informed Sport14:45 - What is Creatine and How Does it Work? (The Phosphocreatine System)17:51 - How to Read Research: A Guide to Scientific Studies22:25 - Does Creatine Actually Work? (The Adult Research)28:29 - The "Effect Size" vs. Statistical Significance31:00 - Creatine Safety: The Kidney Myth (Creatinine vs. Cystatin C)32:21 - Creatine Safety: The Hair Loss Myth35:51 - The Real Question: Should Adolescents Take Creatine?41:34 - What Form of Creatine is Best? (Avoid Gummies)

In this entry of the Athlete Development Journal, Dr. Zach Guiser provides a framework for training your mind, building your body, and fueling your soul.First, he tackles Training Your Mind by exploring the concept of "High Agency" and asking whether you are someone who happens to the world, or if you let the world happen to you .Next, he dives into Building Your Body with a comprehensive answer to one of the most common questions: "Should I take this supplement?". After laying down three crucial caveats—including the non-negotiable importance of NSF Certified for Sport products —he breaks down the most popular supplements into three clear categories:Ones almost everyone should take: Creatine , Protein Powder , and Vitamin D.Ones helpful in specific situations: Caffeine , Multivitamins , Omega-3s , Collagen , Magnesium , and Iron.Ones that are a waste of money or dangerous: Pre-workout , individual amino acids (BCAAs/EAAs) , and Green Superfoods.Finally, he Fuels Your Soul by sharing a simple 5-4-3-2-1 grounding technique to help anyone with a "busy brain" stay present in the moment.Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.Links: - read this article: gtperformance.co/adj102825- the phenomenal high agency essay: highagency.com- subscribe to the newsletter: gtperformance.co/newsletter- creatine article: gtperformance.co/creatine/IN THIS EPISODE:00:00 - Introduction00:27 - Train Your Mind: Are You a High Agency Person?00:54 - Build Your Body: A Breakdown of Supplements01:23 - The 3 Most Important Rules for Taking Supplements02:44 - Category 1: Supplements Almost Everyone Should Take04:36 - Category 2: Supplements for Specific Situations07:59 - Category 3: Supplements That Are a Waste of Money10:04 - Fuel Your Soul: The 5-4-3-2-1 Trick for a Busy Brain

In this episode, Zach Guiser and John Tropeano kick things off with a discussion about the staggering physical and mental excellence of Taylor Swift's 149-show Eras Tour.They then pivot to a new, in-depth format, tackling one major question: Are artificial turf fields more dangerous than natural grass? Zach breaks down the scientific literature, explaining the difference between minor injuries and the catastrophic, season-ending injuries (like ACL tears) that are more common on turf. He explores the "Traction Theory"—how the high friction that improves performance is the same thing that increases risk. The conversation also covers the major exceptions, like lower concussion rates on turf , the financial incentives for teams, and the ultimate trade-off athletes make between performance and health.IN THIS EPISODE:01:21 - The Unbelievable Physical Feat of Taylor Swift's Eras Tour04:34 - Main Question: Are Artificial Turf Fields More Dangerous Than Grass?05:51 - Analyzing the Research: Do More Injuries Actually Happen on Turf?08:31 - Bias in Research (The Turf Industry Funding)09:09 - The Key Difference: Catastrophic vs. Minor Injuries12:21 - The "Traction Theory": Why Turf Causes More ACL Injuries13:21 - The Performance vs. Safety Trade-Off17:42 - The Financial Reason for Turf (Cost vs. Maintenance)19:47 - The Big Exception: Concussion Risk is Lower on Turf22:03 - Final Summary: Turf, Traction, and Trade-OffsEverything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

In this entry of the Athlete Development Journal, Dr. Zach Guiser helps you avoid 95% of injuries with reverse engineering.First, he tackles the topic of Training Your Mind by exploring how to find meaning in suffering, drawing on a powerful quote from Viktor Frankl.Next, he dives deep into Building Your Body with Part 2 of "How to Avoid 95% of Injuries". This week, he reverse-engineers the sport of basketball. He walks you through his exact research process—using AI, PubMed, and academic journals—to find the peak demands of the sport. He then provides the concrete numbers for peak jumps, high-intensity change of direction reps, and running distance. Using these numbers, he lays out a 7-week, 10% progression plan to safely build your load capacity and provides a practical method for tracking your load during open gyms.Finally, he Fuels Your Soul with a quote from George Bernard Shaw, making the case that all progress depends on being "unreasonable" in your pursuit of excellence .Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.IN THIS EPISODE:00:00 - Introduction00:54 - Train Your Mind: Finding Meaning in Your Suffering02:20 - Build Your Body: How to Avoid 95% of Injuries (Part 2: Basketball)02:51 - The Research Process: How to Find Peak Demands for Your Sport06:46 - Peak Demands for Basketball (The Numbers for Jumps, Sprints, & COD)10:07 - A 7-Week Progression Plan to Prevent Injuries10:48 - How to Track Your Load and Stats in Open Gyms14:13 - Fuel Your Soul: Be UnreasonableRead this article at gtperformance.co/adj102125.

In this episode, Zach Guiser and John Tropeano tackle some of the most common physical and mental challenges that athletes face.First, they dive into a specific arm care routine for volleyball players dealing with "hitter's shoulder," breaking down the key exercises for the rotator cuff, serratus anterior, and low trap. Then, they answer a parent's question about helping a discouraged freshman football player with low playing time, using the story of Jalen Hurts as a prime example of character and being a great teammate.The conversation shifts to the psychology of performance, discussing how to help an athlete break through self-made barriers by stacking small wins. They also explore the "High Expectation, High Support" coaching model as the key to motivating young people. Finally, they provide strategies for building confidence and assertiveness in a young basketball player who is hesitant on the court.IN THIS EPISODE:01:00 - How to Manage Hitter's Shoulder in Volleyball 07:00 - When to Push Through Pain vs. When to Rest an Injury 08:53 - Helping a Discouraged Athlete with Low Playing Time 09:50 - The Jalen Hurts Story: Being the Ultimate Teammate 16:59 - How to Break an Athlete's Self-Made Mental Barriers 20:10 - The "High Expectation, High Support" Coaching Method 23:24 - Using a "Cookie Jar" of Past Wins to Build Confidence 25:55 - How to Help a Young Athlete Who Isn't Aggressive

In this entry of the Athlete Development Journal, Dr. Zach Guiser provides a framework for maximizing your potential both on and off the field.First, he breaks down the two essential character traits for athletic success: conscientiousness (the discipline for details and hard work) and killer instinct (the ability to compete with ruthless confidence on game day).Next, he dives into the core principles of injury prevention, explaining how 95% of injuries can be avoided through smart load management. Using the analogy of getting a tan versus a sunburn, he illustrates how gradually increasing your body's "load capacity" is the key to staying healthy. He provides a week-by-week template for reverse-engineering your off-season training to prepare for the peak loads of preseason camp.Finally, he encourages you to find your "why"—the guiding purpose that provides clarity, direction, and motivation through the toughest challenges.IN THIS EPISODE:00:00 - Introduction00:46 - Train Your Mind: Be a Conscientious Killer 02:27 - Build Your Body: How to Avoid 95% of Injuries 08:38 - Fuel Your Soul: What Is Your "Why"? Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

In this episode, Zach Guiser and John Tropeano kick off with a look at John's intense preparation for his first full Ironman, detailing the staggering distances involved in the race.They then jump into your questions, providing specific, actionable drills like sled sprints and tall kneel accelerations to improve a basketball player's first-step quickness. The conversation also covers the multifactorial causes of in-game cramping, the most important exercises for developing rotational power for baseball players, and how to manage a high ankle sprain late in the season. This leads to a detailed breakdown of why the injury protocol has evolved from RICE to POLICE.Finally, the discussion takes a philosophical turn, exploring why you should be skeptical of anyone who speaks in absolutes and the challenge of maintaining intellectual honesty in an age of online "gurus".IN THIS EPISODE:01:21 - What a Full Ironman Race Entails03:31 - Best Drills to Improve First Step Quickness Before Tryouts07:04 - The Physics of Shin Angles: How They Make You Faster09:16 - Why Am I Getting Cramps Even Though I Hydrate Constantly?11:57 - Off-Season Conditioning to Prevent In-Season Cramps14:34 - Top 3 Exercises to Increase Bat Speed and Exit Velocity16:50 - How Much Training Should Be Sport-Specific vs. General?19:06 - Playing Through a High Ankle Sprain: How to Manage It23:09 - RICE vs. POLICE: The Modern Way to Treat Acute Injuries27:50 - Why "Always" and "Never" Are Bad Advice (The Problem with Gurus)36:46 - The Difference Between a Patella and Knee Dislocation38:57 - Which Domain is Better: .co or a longer .com?

Welcome to the Athlete Development Journal, where Dr. Zach Guiser helps you train your mind, build your body, and fuel your soul.In this entry, Zach starts by tackling the "ugliest trait known to mankind": the victim mindset. He shares a story about an intern and explains why taking "extreme ownership" is the only way to control your own life and success.Next, he provides a complete framework for injury recovery with five actionable steps to heal faster and better. This section covers how to properly protect an injury, manage pain and swelling, the importance of early movement, and how to activate your parasympathetic "rest and digest" system to accelerate recovery. Here's the link to the ice article mentioned in the episode: https://gtperformance.co/%f0%9f%a5%87-is-ice-bad-for-an-injury/Finally, Zach leaves you with one powerful question from Naval Ravikant to help you find your passion and purpose: "What feels like play to you, but looks like work to others?".IN THIS EPISODE:00:00 - Introduction to the Athlete Development Journal00:54 - Train Your Mind: The Ugliest Trait (The Victim Mindset)02:04 - Build Your Body: 5 Things You Can Do to Heal Faster From Injury06:50 - Fuel Your Soul: The One Question to Figure Out the Rest of Your Life

In this episode, Zach Guiser and John Tropeano kick things off with a deep dive into the negative effects of cell phones and social media, discussing the "Reverse Flynn Effect" and why Zach is switching to a Light Phone.Then, they jump into your questions, starting with how athletes can regain coordination after a major growth spurt. The conversation emphasizes the power of mastering the fundamentals, anchored by an inspiring story about Kobe Bryant's relentless dedication to the basics. They also cover a simple, all-around workout for young multi-sport athletes , how to manage Osgood-Schlatter's knee pain , and the most common mistakes athletes make when trying to bulk up. The episode wraps up with a powerful discussion on how the gym can be a place to build confidence and resilience, especially for athletes who don't get much playing time.IN THIS EPISODE:00:00 - Kobe's Secret: Never Get Bored with the Basics00:47 - Why I'm Ditching My iPhone for a Light Phone12:45 - I Grew 5 Inches and Feel Uncoordinated. What Exercises Can Help?16:49 - The Full Kobe Bryant Story: Mastering the Fundamentals21:04 - What Are the Top 5 Lifts for Runners?23:35 - A Simple Workout for a 10 y/o Soccer Player and 13 y/o Gymnast29:17 - Can I Play Basketball with Osgood-Schlatter's Knee Pain?35:14 - Common Mistakes Thinner Athletes Make When Trying to Bulk Up38:35 - If the Furnace Is Hot Enough, Does It Matter What You Eat?42:39 - How the Gym Builds Resilience for Athletes Who Sit the BenchThis podcast and newsletter is completely free. I spend many hours each week researching, writing, recording, editing, and illustrating. The best way you can support it and allow it to continue is to share it with people you know. You can just send them to ⁠gtperformance.co/newsletter⁠⁠  and they can subscribe there!Everything in these newsletters, podcasts, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.We're recording another "Ask Me Anything" episode this week. If you have any athlete development, sports performance, rehab, or life questions for me, send them ⁠here!⁠

In this episode, Dr. Zach Guiser and John Tropeano dive into some of the most common questions and concerns from young athletes. They tackle the myth that strength training leads to getting bulky and slow , discuss the "Superpowers vs. Kryptonite" framework for athletic development , and offer strategies for managing sport-specific pain, like low back issues in golfers.The conversation also covers the critical topics of athlete burnout, especially in sports like softball , and the mental hurdles of returning to play after a major injury like an ACL tear. Listen for practical advice on training, recovery, and how to have difficult but necessary conversations with coaches and parents.IN THIS EPISODE:00:34 - Is mass transfer a helpful lifelong class?02:52 - Will lifting weights make me bulky and slow?05:21 - How do I get stronger without getting bigger? Should I focus on strength or speed?05:38 - Superpowers vs. Kryptonite13:37 - Exercises for a golfer with low back pain24:15 - How do I tell my coach and dad I'm burned out and need a break?29:25 - How do I overcome the fear of re-injury after ACL surgery?This podcast and newsletter is completely free. I spend many hours each week researching, writing, recording, editing, and illustrating. The best way you can support it and allow it to continue is to share it with people you know. You can just send them to gtperformance.co/newsletter⁠  and they can subscribe there!Everything in these newsletters, podcasts, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.We're recording another "Ask Me Anything" episode this week. If you have any athlete development, sports performance, rehab, or life questions for me, send them here!

Ask questions for the next episode here!00:00The Future of Education: AI-Powered Schools02:41Exploring Alternative School Models05:53Performance Training for Dual-Sport Athletes08:31Strength Training and Athletic Performance11:47Managing Training for Young Athletes14:43Recognizing Overuse Injuries in Young Athletes17:52The Importance of Recovery and Sleep20:47Practical Recovery Strategies for Busy Athletes40:46The Importance of Sleep and Recovery43:00Understanding the Autonomic Nervous System44:24Breathing Techniques for Recovery45:26Balancing College Life and Sleep46:42The Role of Wearable Technology in Sleep Tracking51:45Nutrition and Body Image in Young Athletes56:26Relative Strength and Performance01:03:50Trends in Athletic Performance Metrics01:06:32Managing Performance Fluctuations01:10:19Mental Strategies for Game Day Pressure01:17:55Nutrition Strategies for High-Intensity Events

Submit questions for our next AMA episode here: https://forms.gle/P73NT3UA6AhMs46u900:00 Introduction to Max Velocity Training01:24 Understanding Max Velocity Mechanics03:08 The Importance of Elastic Force in Sprinting05:09 Transitioning from Acceleration to Max Velocity06:12 Key Objectives for Max Velocity07:58 Negative Foot Speed Explained08:53 Applying Force at the Correct Angle10:58 Foot Placement and Stride Mechanics13:05 Backside vs. Frontside Mechanics14:49 The Kinogram Method for Sprint Analysis22:59 Reframing Life's Bugs as FeaturesThe full Altis Kinogram article can be found here: https://simplifaster.com/articles/altis-kinogram-method/

Subscribe to the newsletter at gtperformance.co/newsletter.In this episode of the GT Performance Podcast, Dr. Zach Guiser dives deep into the science of speed training, focusing on acceleration as a critical component for athletes. He discusses the importance of applying force effectively, the nuances between acceleration and max velocity, and practical techniques to enhance performance. The conversation also touches on the impact of technology on mental health and the importance of fostering community and connection in today's digital age.00:00Introduction to the Game Speed Series02:18Understanding acceleration in sprinting05:43Key components of acceleration13:08Rate of force development17:30Directing force25:33Let's run that all back27:41Short form content is ruining our lives

-

Let's say you're first week of track practice will look like this:M: 400m warm-up lap, 5 x 60m, 2 x 200mTu: 400m warm-up lap, 4 x 400 m @ 70%W: 400m warm-up lap, 8 x 20mTh: 400m warm-up lap, 5 x 60m, 4 x 200mF: 400m warm-up lap, 4 x 400 m @ 70%That's a total of 7,160 meters in the first week of practice, with a mix of low intensity to high intensity impacts.If I had 4 weeks to prep for that, I'd do something like this:Week 1: (60% - roughly 4,200 m)M: 400m warm-up lap, 3 x 60m, 2 x 200mW: 400m warm-up lap, 4 x 400 m @ 60%F: 400m warm-up lap, 4 x 60m, 4 x 200mWeek 2 (70% - roughly 5,000 meters):M: 400m warm-up lap, 5 x 60m, 4 x 200mW: 400m warm-up lap, 4 x 400m @ 70%F: 400m warm-up lap, 5 x 60m, 6 x 200mWeek 3 (80% - roughly 5,700 meters):M: 400m warm-up lap, 5 x 60m, 2 x 200mTu: 400m warm-up lap, 4 x 400m @ 70%Th: 400m warm-up lap, 5 x 60m, 2 x 200mF: 400m warm-up lap, 4 x 400m @ 60%Week 4 (90% - roughly 6,400 meters):M: 400m warm-up lap, 5 x 60m, 2 x 200mTu: 400m warm-up lap, 4 x 400m @ 70%W: 400m warm-up lap, 8 x 20mTh: 400m warm-up lap, 5 x 60m, 2 x 200mF: 400m warm-up lap, 4 x 400m @ 70%

-

-

Subscribe to my newsletter at gtperformance.co for the most up to date information on athlete development.

Learn how to optimize your 2-foot approach technique to immediately jump higher.For the latest information and breakdowns, subscribe to my newsletter at gtperformance.co/free.

No, gaining weight isn't impossible. It's straight forward math. You just need to learn your equation.

Hypermobility is both a blessing and a curse. If you're built like Mrs. Incredible or Mr. Fantastic, then you're playing by different rules. 

Learn 5 ways that you can help your athlete start getting faster today.

Learn the X's and O's of how to choose what exercises should be included in your athlete's strength training program.

Zach talks about how you can use the Strength Levels system to choose what type of training your athlete should be doing.

In this episode, we talk about what long-term athlete development (also known as long-term athletic development) is and why it matters.We discuss how it's helped Canada rise in the international sports landscape, the issues with youth sports, why sports can be so valuable, and the 5 objectives of the GT LTAD model.Optimize athletic potentialMaximize athletic enjoymentInstill lifelong health behaviorsInstill translatory life skillsMinimize injury cost