This week @Ryne Sullivan and I dedicated the entire episode to deadlift inside of competitive CrossFit context. We covered everything from assessment --> programming for strength vs capacity --> technical issues --> and A TON more. In the episode I promised I'd provide a copy of my internal notes that I put together before the show, so I wanted to post those here for anyone who wanted them AND as a way to stimulate discussion. I'm really curious about how other coaches in the space approach "the deadlift problem" for competitors -- how frequently do you attack the movement? What are the principles or pillars you use for programming? Do you view the capacity vs absolute strength debate through a different framework? Episode link: CLICK HERE TO WATCH Notes below: ----------------------------------- 1. SEPARATE THE PROBLEM: STRENGTH VS CAPACITY ----------------------------------- Treat deadlift strength and deadlift capacity as two different adaptations. Strength - Neural output - Confidence in heavy positions Capacity - Repeatability of hinging under fatigue - Often shows up inside mixed-modal work Trying to solve both with the same tool is the mistake. Key takeaway: If you want to get someone stronger, you need to address the neural aspects of strength. If you want them to be able to repeat deadlift under fatigue, that's a 2nd order problem of metabolic demand + strength requirement. ----------------------------------- 2. DEADLIFT STRENGTH IS PRIMARILY A NEURAL PROBLEM ----------------------------------- Move away from high-volume deadlift strength work! What not to do: - High-rep tempo deadlifts (useless for building top-end strength in a healthy well trained athlete) - Large weekly deadlift volume “to get stronger” - Treating deadlift like a hypertrophy lift What to do: - Heavy singles, doubles, triples -80%+ of 1RM 5+ sets per week - Hand-release or full reset reps (no touch-and-go)

Hello everyone Was just listening to episode 23(I think) of The stimulus matters with Mike Allen and really wanted to dive a bit more into this. Is it something you found usefull with lower level athletes? I working with quite a few quarterfinle+ Endurance type athletes (females too) and never really felt that this method moves the needle. Usually when I try to teach them to work on generating more speed I use ques on faster stand-ups from cleans and use of more intent on STR work especially on warmup weights... Doing speed work as it prescribed in Conjugate always felt less usefull in as stand-alone work and i usually just spread this kind of work through warmups, cues in Cleans etc.. feeling like I'm getting the same amount of work and benefit anyway. Also maybe that's just too early of a stage to try this approach for them? I did begin implementing reverse band style work for them following the podcast for ME work - interested to see how it goes. If you would, how would you implement Conjugate Speed-day work for this level athletes? As more of a same type of athlete myself I tried using this method here and there for myself but never saw good outcomes. Just deloading my heavy work. So i didn't stick to it much. Good to keep things firing on lighter weeks/periods but not to build actual abilities. Nothing made me move lighter weights quicker than better technique and higher top-end strength + the actual cue and intent to do so. So maybe that's just a heavy bias I hold myself.... Also a question regarding velocity. Sport specific practice aside. Say you program it for more of the basic lifts and you make progress on paper. Faster velocity on heavier loads as the peak of what you can wish for as good outcome. Logic tells me it means you can now also move heavier loads on the lower velocity or simply put you got stronger - then how is this approach better doing that the other way around? (Increase 1rm - and let's just add avoiding too much grind doing so). Which also seems more sport-specific for like rogue comp or heavy deadlifts for reps you can meet here and there.

Episode 33 was recorded live at the 2026 Fittest of the Coast with the three of us: Kyle, Ryne Sullivan (Stimulus Matters co-host), and Brandon Smith — who went on to win the Men’s Pro division that weekend. The conversation centered around what actually separates strong competitors from true professionals. Experience Slows the Floor Down Brandon reflected on nearly a decade of competition experience and how the chaos of competition changes over time. Early in your career, everything feels rushed and overwhelming. As you gain reps, the floor slows down. You start seeing pacing decisions, transitions, and opportunities instead of just surviving. That composure isn’t genetic. It’s earned. Intention Drives Strategy We came into FOTC with a clear goal: win. That intention shaped decisions all weekend, managing the opening run event, avoiding unnecessary redlines, and being aggressive in events where separation was possible. Strategy only makes sense in context. Are you testing? Learning? Or competing to win? Clarity of intention matters. Compete Like a Professional One of the biggest themes was professionalism in preparation: - Structured warm-up timelines - Knowing corral and arrival times - Backup equipment ready - Towels for slick implements - Planned fueling between events - Many athletes in the warm-up area were simply copying others. The gap isn’t always physical, it’s organizational. Preparation reduces chaos and preserves mental energy. Fueling and Sodium Matter We also discussed adjustments Brandon made leading into competition, increasing carbohydrate intake and aggressively managing sodium based on sweat data. The result was sustained output across a long competition day and minimal cramping issues. You can’t under-fuel and expect elite performance. Final Takeaway Episode 33 wasn’t just about FOTC, it was about tightening the details. Compete often. Prepare intentionally. Fuel properly Build experience. Brandon walked away with the win, but the deeper lesson was that winning is usually the product of disciplined preparation layered over time.

Great episode here with @Haley Ruth and @Ryne Sullivan Big theme: most athletes are under-fueled, and performance drops first in the places you notice most (mid-week fatigue, falling flat late in sessions, inconsistent training quality). The fix is usually more carbs + better timing, not more “discipline.” 1. The most common problem: under-fueling (especially carbs) - Women often under-eat carbs due to fear of carbs, with fats drifting high and protein sometimes moderate/low. - Men often under-eat carbs too, especially with longer sessions or 2-a-days. - Common pattern: fats are higher than needed for the athlete’s training demands; shifting some fat calories to carbs improves output fast. 2. Timing matters as much as totals - If you’re doing a 60-minute class: a small carb hit pre-training is usually enough. - If you’re doing longer sessions or double sessions: intra-session carbs become a “non-negotiable” performance lever for most athletes. 3. Practical intra-workout carb options (quick digestion) Examples discussed: - Gummies (easy, fast carbs) - Applesauce packets - Raisins - Rice cakes, graham crackers, half bagel (if tolerated) - Key rule: test foods in training before relying on them in competition (gut tolerance matters). 4. Weight gain fear: how it’s handled - Extra fuel placed around training is more likely to be used productively. - Early scale jumps are often water/glycogen, not “real” gain. - If scale anxiety is high: remove the scale and track performance, recovery, sleep, mood, consistency instead. 5. Carb cycling example (matching carbs to training load) - High carb on double-session / hardest days - Moderate on single-session days - Lower on rest or low-intensity daysThe point: carbs match output demands rather than forcing a flat number daily. 6. Cutting done well looks like progressive overload A good cut is not “slash calories and suffer.” It’s:

In your Stimulus Matters episode on Individualized Coaching you mention a list of movements you ask your clients for during intake. Could you post that list here? Thanks a lot!