Assemble Performance Podcast

Your joints are screaming, your mileage is climbing, and every run feels like a coin flip between progress and injury. Here's the thing most runners get wrong: you can't fix a running problem by just running more. This episode breaks down exactly how strength training, plyometrics, and running drills prepare your body to handle more volume without breaking down. In this episode: Why ramp...

You want to lose the body fat. You're just scared that cutting will make you slower, weaker, or undo months of work. Most nutrition advice online is garbage for hybrid athletes, so that fear is fair. This is the practical version: how to cut body fat while you keep lifting and running, without losing your strength, your endurance, or your sanity. In this episode Why eating more can sometimes...

You can train for performance and still work on your body composition. They're not opposites. But the internet has most hybrid athletes either obsessing over a specific body fat number or ignoring body composition entirely.  In this episode, I break down what the research actually says about body fat ranges for performance, share the numbers from my own 15-week cut (including what happened to...

If you think performance training is only about racing and hitting PRs, you're leaving almost everything on the table. This episode breaks down why training for performance changes how you think, how you handle stress, and how you show up in every part of your life, whether you have a race on the calendar or not. In this episode: Why most people operate from a mindset of lack and reactivity,...

You've read the articles. Too much cardio kills your gains. Lift heavy and your running falls apart. Pick one, or get on gear. It's mostly nonsense, and the people  building real strength and endurance at the same time are the proof. This episode unpacks where the "interference effect" actually came from, why it almost never applies to you, and the real reasons your progress ha...

You hit week five of a brutal training block, you're fried, and you freeze: should I deload? Then the guilt creeps in... taking it easy feels like throwing away everything you've built.  Here's what nobody tells you: the deload was invented for single sport athletes. Run it the old way on a hybrid program and your progress stalls. In this episode: Why deloads were never designed for...

You can hit your macros, stack your steps, train five days a week, and still binge every Saturday night. That's not a discipline problem, and Jared Hamilton has 15 years of coaching data to prove it. In this episode, we get into why high-achievers are often the worst at losing weight, the "be → do → have" order most people run backwards, and why working out can quietly become just a...

Most people in fitness are sprinting toward peptides, red light masks, and $200 lab panels while skipping the $15 food scale that would actually fix the problem. Aram Grigorian has been calling this out on Instagram for years, and in this conversation he gets specific about why "you can't optimize until you stabilize," what he charges his clients to not track when they don't ne...

In this episode I kick off 2026 by diving into the topic of risk-taking, especially through the lens of extreme sports. I share my personal experiences, including the journey of obtaining my skydiving license, to illustrate the importance of overcoming fear and embracing uncertainty. The episode also covers how these lessons apply to broader aspects of life, from training and coaching to everyday...

In this episode of the Assemble Performance Podcast, we chat with Justin McCartney about his preparation and experience running a 50K. Over the past six months, Justin and I worked closely to prepare him for this challenging race in Austin. We'll discuss his background as a coach, the mental and physical hurdles he faced during training, and the strategies that got him through the race. This...

In this heartfelt solo episode, I reflect on the deeper reasons behind my content creation and coaching.  As I record this in my backyard, I discuss the importance of staying true to one's values, the essence of genuine connection, and why production quality isn't everything. Join me as I explore the significance of exercising, not just for fitness, but for feeling more aligned with ones...

Join The Email List to submit your questions: https://assembleperformance.com/mailing-list-join FREE Hybrid Training Guide: https://assembleperformance.com/hybrid-training-guide What Metrics Matter: https://youtu.be/cEefLCe91lE?si=QfvnN2ojJ_oOp7bq Today, I am coming to you from the comfort of my home for a special Q&A episode. I answer questions submitted by our listeners about hybrid training...

FORGED is open but only for a few more days. Click here to join FORGED: https://assembleperformance.com/forged-buy Join the email list: https://assembleperformance.com/mailing-list-join Contact Me  IG: https://www.instagram.com/justinsjones/ Email: justin@assembleperformance.com Website: https://assembleperformance.com/ Youtube: https://www.youtube.com/@justinjonesfitness

JOIN THE FORGED PRIORITY LIST: https://assembleperformance.com/forged-priority-list In todays episode, I dive into a trait that all successful people share: the ability to take action over simply gathering information. I discuss the concept of the 'illusion of knowing more' and how this can lead to analysis paralysis, preventing meaningful progress. By sharing my personal experiences and...

JOIN THE FORGED PRIORITY LIST: https://assembleperformance.com/forged-priority-list In todays episode, I discuss essential strategies for recovering from hybrid training. Whether you're new to hybrid training or a single sport athlete looking to enhance your recovery, this episode offers valuable insights. I cover why recovery is crucial for strength and endurance adaptations, common pitfalls...

JOIN THE FORGED PRIORTY LIST: https://assembleperformance.com/forged-priority-list Welcome to another episode of the Assemble Performance Podcast! In this solo episode, I dive into how to progress in running as part of a hybrid training program. After reviewing the concept of progressive overload from previous episodes, I discuss the importance of balancing training stimulus and recovery to achiev...

Join The Mailing List: https://assembleperformance.com/mailing-list-join RPE Guide: https://assembleperformance.com/rpe-rir-guide Hybrid Training Series: https://www.youtube.com/playlist?list=PLJ4ik66_zc-1AIAhRdw65mOI5XcWTu9Dm Welcome to another episode of the Assemble Performance Podcast! In this solo episode, we get into the specifics of progressing the strength component in hybrid training. We...

Join The Mailing List: https://assembleperformance.com/mailing-list-join Book a free consult call: https://calendly.com/assembleperfomance/coach-justin-consult Welcome to another episode of the Assemble Performance Podcast! In this solo episode, I discuss the concept of progressive overload in exercise science. Keeping it at a higher level without getting too sciencey, I explain how progressive ov...

Setup a free consult call: https://calendly.com/assembleperfomance/coach-justin-consult Welcome to another episode of the Assemble Performance Podcast! In todays episode, I dive into my philosophy and methodology for writing hybrid training plans. Whether you're a potential or current client, an interested coach, or just curious about the behind-the-scenes process, this episode is for you. I...

My Video On Endurance Training: https://youtu.be/zqga5N-xSsA Related Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11986187/ Welcome to another episode of the Assemble Performance Podcast! In this solo episode, I dive deep into zone 2 training, an essential yet often misunderstood aspect of running. I discuss what zone 2 training is, why it’s important, and how to properly implement it into your...

Book a free consult call:  https://calendly.com/assembleperfomance/coach-justin-consult In this solo episode, I wrap up our 4 part miniseries on client onboarding by discussing the red flags I look for within the first few weeks of coaching. These 'red flags' include issues like poor communication, missing sessions, and having a perfectionist mindset, among others. I go in-depth on each...

Book a free consult call:  https://calendly.com/assembleperfomance/coach-justin-consult In this episode, I continue my series on client onboarding by discussing the key traits and behaviors I'm looking for in the first few weeks to gauge whether a client will do well.  I cover the importance of motivation, communication, vulnerability, celebrating wins, curiosity about the process, and being...

Book a free consult call:  https://calendly.com/assembleperfomance/coach-justin-consult In this solo episode, I dive  into what I look for when onboarding a new client. From assessing their goals to whether those goals align with my expertise, I cover it all. Learn why not every client is a good fit and the criteria that help identify the right coaching relationships.  Plus, I'll share why a...

In this solo episode, I’m kicking off a mini-series on what the first few weeks of coaching look like with me. This episode will break down exactly how I onboard new coaching clients. Whether you're a coach refining your systems or an athlete considering coaching, I’m giving you a transparent look at my full onboarding flow from the consult call to personalized check-ins and long-term plannin...

Grab the free Fueling Guide PDF: https://assembleperformance.com/fueling-guide-page In this episode of the Assemble Performance Podcast, I break down how to approach a calorie deficit without sabotaging your strength, endurance, or hybrid training goals. Whether you're a hybrid athlete, a runner trying to lean out, or a lifter looking to get shredded, this episode gives you the practical, evi...