Performance Plus Podcast
Episodes
Accessory Work for Fitness Athletes
14 Jun 2025
Contributed by Lukas
In this episode of the Performance Plus Podcast, Zach discusses the importance of accessory work for fitness athletes, especially those involved in Cr...
Learning Gymnastics Skills
14 Jun 2025
Contributed by Lukas
In this episode of the Performance Plus Podcast, Zach discusses essential strategies for functional fitness athletes to overcome gymnastic skill hurdl...
Lift Lighter for Better Olympic Lifts?
02 May 2025
Contributed by Lukas
In this episode of the Performance Plus Podcast, Zach discusses why CrossFit athletes might benefit from lifting lighter weights to improve their Olym...
From CrossFit to Hyrox: 5 Lessons for Race Day Success
30 Apr 2025
Contributed by Lukas
Maximizing Performance for Hyrox: A CrossFit Athlete's GuideIn this episode of the Performance Plus Podcast, Zach hands over the reins to Coach J...
Ski Erg Technique for the Fitness Athlete
31 Jan 2025
Contributed by Lukas
In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of pract...
Programming Mobility for Fitness Athletes
24 Jan 2025
Contributed by Lukas
In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged...
Rowing Form 101
07 Jan 2025
Contributed by Lukas
Mastering Rowing Technique for Improved CrossFit PerformanceIn this episode of the Performance Plus podcast, Zach focuses on the often overlooked rowi...
Preparing for the Open
23 Dec 2024
Contributed by Lukas
In this episode of the Performance Plus podcast, Zach explores strategies for improving performance in the 2025 CrossFit Open, starting February 27th,...
Wrist vs. Chest Heart Rate Monitors - Build Your Engine Series Ep4
21 Dec 2024
Contributed by Lukas
In this episode of the Performance Plus Programming Podcast, Zachary Long and Johnny discuss the importance of heart rate monitors in conditioning tra...
Conditioning WODs You Need to Train - Build Your Engine Series Ep3
21 Dec 2024
Contributed by Lukas
In this episode of the Performance Plus podcast, we discuss the importance of Zone Two cardio for CrossFit athletes, emphasizing its role in building ...
The Science of Conditioning: How Energy Systems Drive Performance - Build Your Engine Series Ep2
18 Dec 2024
Contributed by Lukas
In this episode, Zachary Long and Johnny discuss the intricacies of energy systems in fitness, particularly in the context of CrossFit and functional ...
Rethinking Conditioning for Fitness Athletes - Build Your Engine Series Ep1
18 Dec 2024
Contributed by Lukas
In this episode, we dive into common advice athletes receive when asking how to improve conditioning—like joining a run club or doing Zone 2 cardio....
CrossFit Athlete Injuries: What We Need to Know
13 Dec 2024
Contributed by Lukas
In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlight...
TRT and Tendon Pain
06 Dec 2024
Contributed by Lukas
In this episode, Zachary Long discusses the implications of testosterone replacement therapy (TRT) on tendinopathies, drawing from recent research and...
E44 - How To Goal Set When You Have So Many Goals!
13 Feb 2024
Contributed by Lukas
How do you prioritize your goals when you want to improve your snatch, deadlift, handstand, bar muscle-up, and engine simultaneously? Tune into this e...
E43 - Pamela Gagnon Talks About The New Masters CrossFit Games Changes
14 Nov 2023
Contributed by Lukas
If you haven't heard, CrossFit HQ has significantly changed the upcoming CrossFit Games season. The Master and Adaptive Athletes will now have th...
E42 - The Transition from D1 Gymnast to Games Athlete
31 Oct 2023
Contributed by Lukas
On episode 42 of the Performance Plus Podcast, Pamela Gagnon joins Coach Johnny B to share what it was like transitioning from a D1 gymnast at Rutgers...
E41 - How To Get Butterfly Chest To Bar Pull-Ups
25 Oct 2023
Contributed by Lukas
On episode 41 of the Performance Plus Podcast, gymnastics expert Pamela Gagnon sits down to discuss how to get butterfly chest-to-bar pull-ups. Many ...
E40 - The Importance of Zone 2 Training for Fitness Athletes
03 Oct 2023
Contributed by Lukas
On this Performance Plus Programming Podcast episode, the mic is getting turned around as Dr. Zach Long interviews Coach Johnny B to discover why Zone...
E39 - Is CrossFit dangerous? What does the literature say.
20 Sep 2023
Contributed by Lukas
Is CrossFit dangerous? When this question is posed in most settings, the resounding answer will be yes. If you follow Performance Plus, you know that ...
E38 - How Deep Should You Squat?
06 Sep 2023
Contributed by Lukas
For years, we've all been told that squatting too low will hurt our knees. Unfortunately, most of the people expressing this sentiment have no ev...
E37 - Training For Marathons or an Ironmans as a Fitness Athlete
18 Jul 2023
Contributed by Lukas
In episode 37 of the Performance Plus Podcast, the roles are reversed, and Pamela interviews Johnny about training for an Ironman or Marathon as a Cro...
E36 - Pamela Gagnon's Gymnastics Origin Story
05 Jul 2023
Contributed by Lukas
On this episode of the Performance Plus Podcast, the one and only Pamela Gagnon shares her gymnastics origin story.Topics we cover include-How Pamela ...
E35 - Breaking Down the 2023 Semi-Finals with Pamela Gagnon
14 Jun 2023
Contributed by Lukas
On Episode 35 of the Performance Plus Podcast, coach Pamela Gagnon and Johnny B sit down to debrief the 2023 Semi-Finals. Pamela Gagnon is the gymnas...
E34 - Grip For Gymnastics Skills
06 Jun 2023
Contributed by Lukas
On episode 34 of the Performance Plus Podcast, we deeply dive into how to grip for pull-ups, muscle-ups, and toes to bar. We kick the episode off by ...
E33 - The 6-12-25 Method
17 May 2023
Contributed by Lukas
On this podcast episode, Dr. Zach Long and Coach Johnny B discuss the 6-12-25 method. Want to get JACKED? If you are looking for body builder-like hy...
E32 - Luke Parker from Mayhem Nation Goes DEEP!
17 May 2023
Contributed by Lukas
On this episode of the podcast, we are joined by Games athlete and Bachelorette veteran Luke Parker to talk about training, faith, and running Ironman...
E31 - Hip Impingement While Squatting
10 May 2023
Contributed by Lukas
On this episode Dr. Zach Long shares all the secrets for fixing your hip impingement while squatting. Hip impingement is a common complaint that we s...
E30 - Tyler Christophel (Games Athlete) teaches us to Go Get It!
03 May 2023
Contributed by Lukas
On this Performance Plus Podcast episode, Games athlete Tyler Christophel joins us to discuss faith, family, fitness, and why baseball players SHOULD ...
E29 - How To Fix A Tendinopathy
21 Apr 2023
Contributed by Lukas
On this Performance Plus Programming podcast episode, Dr. Zach Long and Coach Johnny B dive deeply into tendon issues and how to fix them.We cover:The...
E28 - Why Mayhem Programming Is The Best with Jake Lockert
14 Apr 2023
Contributed by Lukas
On this episode of the Performance Plus Podcast, we are joined by the Director of Mayhem Athlete, Jake Lockert, to discuss why Mayhem Athlete's p...
S3E1 - Knee Pain with Squatting
31 Mar 2023
Contributed by Lukas
We're back! After a long time off, the Performance Plus Podcast returns for another season of sharing helpful information for fitness athletes.Th...
S2E3 - Why Rounded Back Deadlifting Is Cool
04 Sep 2022
Contributed by Lukas
Today we are talking about the general fear people have around rounding their back while lifting. Recently we saw a popular influencer who put a vid...
S2E2 - Are Butterfly Pull-Ups Legit?
07 Aug 2022
Contributed by Lukas
In Episode 2 of Season 2 of the Performance Plus Podcast, Johnny and Pamela sit down to talk about butterfly pull-ups and why people hate them so much...
S2E1 - Shoulder Pain During Kipping Pull-Ups
24 Jul 2022
Contributed by Lukas
Season 2 of the Performance Plus Podcast kicks off with a bang! Dr. Zach Long and Coach Johnny B sit down to discuss shoulder pain while performing ki...
E23 - Ask Me Anything with Pamela Gagnon Pt.2
15 May 2022
Contributed by Lukas
You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On thi...
E22 - Ask Me Anything with Pamela Gagnon pt. 1
18 Apr 2022
Contributed by Lukas
You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On thi...
E21 - Metrics Your Should Be Tracking with Dr. Zach Long
27 Mar 2022
Contributed by Lukas
With the proliferation of wearables in the world there are million different metrics you can measure. So how do you know which ones matter? Tune into ...
E20 - Spotting For Gymnastics with Pamela Gagnon
21 Mar 2022
Contributed by Lukas
On Episode 20 of the Performance Plus Podcast Pamela Gagnon and Coach Johnny B discuss the importance of spotting for learning gymnastics. Topics cov...
E19 - Ask Me Anything with Dr. Zach Long (The Barbell Physio) pt.1
06 Mar 2022
Contributed by Lukas
You asked the questions and now they are getting answered. Episode 19 of the Performance Plus Podcast is an Ask Me Anything with Dr. Zach Long. On thi...
E18 - Breaking Down 22.1 with Pamela Gagnon & Coach Johnny B
25 Feb 2022
Contributed by Lukas
The open is upon us! On a special edition of the Performance Plus Podcast, Pamela Gagnon and Coach Johnny break down open workout 22.1 to give you the...
E16 - The Keys To Being A Successful Masters Athletes with Pamela Gagnon & Coach Johnny B
07 Feb 2022
Contributed by Lukas
Like it or not, we all get old and will have to deal with the physiological and psychological changes associated with the aging process. However, to a...
E15 - How to build Bar Muscle-Up Endurance with Pamela Gagnon & Coach Johnny B
30 Jan 2022
Contributed by Lukas
Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? Then you need to check out ...
E14 - How to Press to Handstand with Pamela Gagnon & Coach Johnny B
23 Jan 2022
Contributed by Lukas
A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the most difficult bodyweigh...
E13 - Why You Can't String Bar Muscle-Ups or Toes To Bar and How To Fix It with Coach Johnny B
16 Jan 2022
Contributed by Lukas
Do you know what sucks? Being able to do 1 bar muscle-up but not string together more. Do you know what else sucks? That annoying little middle kip du...
E11 - Our Favorite Fitness Apps with Pamela Gagnon, Dr. Zach Long & Johnny B
10 Jan 2022
Contributed by Lukas
On Episode 11 of the Performance Plus Programming podcast Pamela Gagnon, Dr. Zach Long and Coach Johnny B share their favorite fitness apps. Apps Cove...
E10 - Why You Can't Handstand Walk with Pamela Gagnon and Johnny B
03 Jan 2022
Contributed by Lukas
Are you smashing your head into the wall trying to learn how to handstand walk? Have you been practicing the handstand walk weekly or daily with no pr...
E9 - Preparing for the Open with Pamela Gagnon, Dr. Zach Long and Coach Johnny B
24 Dec 2021
Contributed by Lukas
The Open is coming. We are less than two months away. So we thought it would be a good time for all three of us to jump on the podcast to discuss what...
E8 - Gymnastics Conditioning Program with Dr. Zach Long and Coach Johnny B
15 Dec 2021
Contributed by Lukas
Do you have a hard time getting off the assault bike and doing muscle-ups? Are sets of 25 toes to bar in a metcon a problem? If so then you need to ch...
E7 - Hypertrophy for Fitness Athletes with Dr. Zach Long & Coach Johnny B
06 Dec 2021
Contributed by Lukas
On episode 7 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B sit down to talk hypertrophy for fitness athletes.Topics include: What ...
E6 - Diagnosing Squat Weakness with Dr. Zach Long & Coach Johnny B
19 Nov 2021
Contributed by Lukas
Have a funky hip shift when you squat? Wonder why you look like a coming out of the bottom of the hole during a squat? Are your glutes firing? Find ou...
E5 - Gymnastic Standards to make the Games with Pamela Gagnon
12 Nov 2021
Contributed by Lukas
Want to be make the Games ? Ever wonder what sort of gymnastics skills you need to possess to compete at that level? Tune into Episode 5 of the Perfor...
E4 - How to Program Mobility Work
31 Oct 2021
Contributed by Lukas
On Episode 4 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B discuss how to program mobility work. Topics includeThe most important ...
E3 - Strict Strength Pre-requisites for Gymnastics with Pamela Gagnon
21 Oct 2021
Contributed by Lukas
On episode 3 of the Performance Plus Programming Podcast, gymnastics expert Pamela Gagnon joins Coach Johnny B to detail the strict strength pre-requi...
E2 - Scaling and Modifying Around Injuries and Pain with Dr. Zach Long
15 Oct 2021
Contributed by Lukas
On episode 2 of the Performance Plus Podcast, Dr. Zach Long jumps on to give us an excellent template for modifying and scaling training around pain a...
E1 - Pamela Joins Mayhem Nation
08 Oct 2021
Contributed by Lukas
One episode 1 of the Performance Plus Podcast Pamela fills us in on her new role as the head of Mayhem Gymnastics. Tune in to learn:-What Mayhem Gymn...