The Most Powerful Performance Enhancer Is Sleep
I break down why sleep is the most powerful performance enhancer on earth — better than any supplement — and the environment, electrolytes, and magnesium I use to sleep deeper and recover harder. A Physical Friday episode.
Hunter Smallback: From the Flats to the Wrestling Ring
Hunter Smallback is a Florida-raised lifelong angler, surfer, and former Division I football player who is now training to become a professional wrestler. In this episode he joins me to trace a life built around the outdoors — strapped to the bow of a boat in the Keys as a baby, sneaking onto a golf course to fish the best creek he had ever seen, drifting Mosquito Lagoon for snook — and to explain what it has been like to take bump after bump learning the brutal, athletic craft of pro wrestling.
The Best Workout Shoes For CrossFit — Good, Bad, and Most Durable
I answer a question I get all the time: which workout shoe is best for CrossFit. I cover every shoe I have worn, from Converse and Vans to the Reebok CrossFit shoe and the durable GORUCK Ballistic Trainer. A Physical Friday episode.
Zack Bogosian: Pro Hockey, Bow Hunting, and the Details That Transfer
Zack Bogosian is a veteran NHL defenseman and an avid bow hunter and outdoorsman. In this episode he joins me to talk about the path through pro hockey, why he fell in love with bow hunting in Alberta, the relative-age effect that shapes who gets noticed by scouts, and the way the small-detail discipline of elite hockey — positioning, hand placement, listening to systems — carries straight over into archery, breathing, and the focus required in the outdoors.
The Ladder Workout Format — Ascending and Descending Rep Schemes
I break down the ladder workout format from the Dad Bod Destroyer Blueprint — ascending and descending rep schemes, opposite-direction pairs, and the add-up-to-11 trick. A Physical Friday workout.
Chip Michaelove & Taylor Horton: Catching and Filming Great White Sharks
Chip Michaelove runs Outcast Sport Fishing out of Hilton Head, South Carolina, and has become one of the most accomplished great white shark catch-and-release anglers on the East Coast. Taylor Horton of Salt Creek Films is the filmmaker who gets in the water to document it. In this episode they join me to talk about how Chip taught himself to catch great whites, the leader systems and tackle it took, the science partnerships with the Atlantic White Shark Conservancy and Greg Skomal, and what years of satellite tagging have revealed about where these animals really go.
The For Time Workout Format — Do The Work As Fast As Possible
I break down the for time workout format from the Dad Bod Destroyer Blueprint. You complete a fixed task as fast as possible and your finishing time is your score. A Physical Friday workout.
Coach HP: Mindset, Youth Sports, and Coaching Kids for Life
Coach HP is a Miami-based mindset and baseball coach who works with kids and their parents to turn lessons from sport into lessons for life. In this episode he joins me to tell his own redemption story — from years working clubs in Las Vegas to teaching eight baseball lessons a day in the Miami sun and editing instructional videos until four in the morning — and to lay out how he coaches young athletes and families through the pressure of D1 recruiting, parental involvement, and staying honest about your own flaws.
The Tabata Workout Format — 20 Seconds On, 10 Seconds Off
I break down the Tabata workout format from the Dad Bod Destroyer Blueprint — eight rounds of 20 seconds of all-out work and 10 seconds of rest. It needs almost no space or time. A Physical Friday workout.
Capt. Neill Holland: Ocean Aid 360 and the Ghost Fishing Fight
Capt. Neill Holland is a Tampa Bay charter guide and the founder of Ocean Aid 360, a guide-led nonprofit that removes derelict crab and lobster traps and marine debris from Florida's waters. In this episode he joins me to explain ghost fishing, how the Ghost Trap Rodeo cleanup tournaments work, the partnership he built between recreational guides and commercial watermen, the NOAA and National Fish and Wildlife Foundation grants that funded the expansion from Tampa Bay to the Keys and Indian River Lagoon, and what it takes to turn recovered gear into recycled material instead of more debris.
The In The Remaining Time Workout Format — Build Infinite Workouts
I break down the in the remaining time workout format from the Dad Bod Destroyer Blueprint. You complete a buy-in, then score max reps of a final movement in the time you have left. A Physical Friday workout.
Dr. Mike Larkin: Shocking Fish Facts and the Hidden Lives of Fish
Dr. Mike Larkin, a fisheries scientist and ichthyologist, returns to reveal the strangest behaviors fish exhibit that most anglers never see, from underwater sounds and sensory systems to how tarpon breathe air and how bonefish find food in shallow water.
Dr. Mike Larkin: The Weird Things Fish Do That You Never See
Dr. Mike Larkin, a fisheries scientist and ichthyologist, returns to reveal the strangest behaviors fish exhibit that most anglers never see, from underwater sounds and sensory systems to how tarpon breathe air and how bonefish find food in shallow water.
Dad Bod Destroyer: How to Do Chipper Workouts
The fourth and final workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down the chipper — chip away at a long list of exercises, completing all reps of one before the next. Includes the iconic Filthy 50 and how to build shorter versions.
Mike Iaconelli: Leaving a Lasting Legacy
Bassmaster Classic champion Mike Iaconelli reflects on leaving a lasting legacy — how his priorities shifted from tournament wins toward family, conservation, and inspiring the next generation of anglers.
Mike Iaconelli: Bassmaster Classic Win, Conservation, and Legacy
Mike Iaconelli, Bassmaster Classic champion, discusses his 2010 victory on Lake Hartwell, the conservation challenges facing the future of fishing, and why family and legacy matter more to him now than wins.
Dad Bod Destroyer: How to Do EMOM Workouts
The third workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down EMOM — Every Minute On the Minute. Do a set amount of work at the top of each minute, rest the remainder, and repeat. Built-in rest, easy scaling, and great for partners of different levels.
Congressman Rob Whittman | Shark Depredation | Ep. 807
Congressman Rob Whittman discusses legislative efforts to address shark depredation of coastal fisheries.
How to Tie and Test the Slim Beauty Knot
I tie and test the Slim Beauty knot, the line-to-line connection Simon Becker and I invented in the Florida Keys to replace the bimini twist in a tarpon leader. 12 pound to 50 pound, 107 percent breaking strength.
Dad Bod Destroyer: How to Do AMRAP Workouts
The second workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down AMRAP — As Many Rounds As Possible. Pick two to four exercises, set a clock, and complete as many rounds as you can, tracking every round for your score. Includes the classic Cindy workout.
Tom Rowland: Catching Massive GT on the Other Side of the World
In this solo episode of the Tom Rowland Podcast, host Tom Rowland takes listeners on a fishing adventure to the other side of the world, chasing massive giant trevally across remote Seychelles islands and atolls and breaking down the tactics, gear, and experience of GT fishing.
Tom Rowland | Yucatan Knot: Tie It and Test It | Ep. 803
I tie and test the Yucatan knot on this How 2 Tuesday. It is a popular braid to leader connection built off a bimini twist. From 20 pound braid to 40 pound fluorocarbon, three knots averaged 17.39 pounds, or 86.96 percent of line strength, with the bimini staying intact every time.
Dad Bod Destroyer: How to Do Rounds for Time Workouts
The first workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down Rounds for Time — choose any exercises and reps, complete a set number of rounds as fast as you can, and record your time so you can come back and beat it. Includes classics like Helen and Fran.
Justin Adams: A UFC Mindset Coach on Performing Under Pressure
Justin Adams, the UFC mindset coach for Kevin Holland, breaks down the mental game behind elite performance. He shares how fighters prepare psychologically for high-pressure moments and how anglers and competitors in any field can apply the same principles.
Tom Rowland | 800th Episode Special - How2Tuesday | Ep. 800
Tom Rowland celebrates the 800th episode milestone with a special How2Tuesday edition covering fishing tips and reflections.
Mindset of a Champion Part 7: Turning Fear Into a Performance Tool
In part seven of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Jason Grubb opens up about his fear of failure, how he channels it into motivation, and why he treats competition as life-or-death in the moment but just a sport afterward.
Brent Ehrler: Major League Fishing Life and Dieting on the Road
Brent Ehrler is a professional bass fisherman competing at the highest levels of Major League Fishing. He talks about life on tour, the demands of elite competition, and how he manages diet, fitness, and discipline through a relentless travel schedule.
Tom Rowland | San Diego Jam vs Three Tag Knot: Which Wins? | Ep. 797
I put the San Diego jam knot head to head against the three tag Jamie Caldwell knot on this How 2 Tuesday. The jam is a single line with seven turns, the three tag a doubled line with three turns. In identical 15 pound Daiwa J Fluoro the jam averaged 86.28 percent and the three tag 85.31 percent.
Mindset of a Champion Part 6: One Tiny Habit That Changes Everything
In part six of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Jason Grubb explains how he went from out of shape at 38 to a champion by building one tiny habit — getting out the door by 8:30 every morning — and letting it snowball into everything else.
Capt. Nick Castillo: Pharmaceuticals in Bonefish and the Fight for Ocean Health
Captain Nick Castillo joins the Tom Rowland Podcast to discuss the discovery of pharmaceuticals in Florida Keys bonefish, what it reveals about water quality and ocean health, and what guides and anglers can do to protect the flats.
Tom Rowland | Three Tag Knot: Tie It and Test It | Ep. 794
I tie and test the three tag knot, also called the Jamie Caldwell knot, on this How 2 Tuesday. It is a doubled line, three turn cousin of the San Diego jam finished through the pinched hole. In 15 pound Daiwa J Fluoro it averaged 12.78 pounds, or 85.31 percent of line strength.
Mindset of a Champion Part 5: How a CrossFit Champion Eats
In part five of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Jason Grubb walks through his full daily diet — roughly 3,400 calories a day — and explains why undereating can be as big a problem as overeating when your activity level is high.
Tom Rowland | What is ICAST & How Can You Attend? | Tom Rowland Podcast Ep. 792
Tom Rowland is a professional fishing guide, podcast host, and outdoor industry veteran who has attended ICAST for years.
Tom Rowland | San Diego Jam Knot: Tie It and Test It | Ep. 791
I tie and test the San Diego jam knot on this How 2 Tuesday. It is a fast, versatile line to hook knot used by bass and saltwater anglers. I show the pinch and the seven wraps, then test three in 15 pound Daiwa J Fluoro, averaging 12.94 pounds, or 86.28 percent of line strength.
Mindset of a Champion Part 4: I Will Not Be Beaten
In part four of Mindset of a Champion on Physical Friday, four-time CrossFit Games champion Kevin Koester explains the mental layer that separates winners from athletes content to qualify — a one hundred percent mindset decision that you will not be beaten, no matter how badly it hurts.
Mike Counihan: Surf Fishing, Killer Whales & NYPD
Mike Counihan brings a rare mix of surf fishing expertise, firsthand killer whale encounters, and NYPD experience to this conversation. He breaks down reading coastal water, what he witnessed about orca hunting behavior, and how law-enforcement discipline transfers to the water.
Mindset of a Champion Part 3: Train Like You Compete
In part three of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Kevin Koester explains what it takes to reach the highest level — training like you are going to compete, even when it hurts worse than a class, and carrying the mindset of a winner into any endeavor.
Bouncer Smith: A Legendary Miami Charter Captain on Bottom Fishing Tactics
Bouncer Smith is a legendary Miami charter captain with decades on the water. He breaks down bottom fishing tactics for snapper and grouper, his approach to bait and rigging, reading depth and current, and the lessons a long charter career taught him.
Tom Rowland | FG Knot Super Glue Test: 2% Stronger or Not Worth It? | Ep. 785
I test whether super glue makes the FG knot stronger on this How 2 Tuesday. I tied three FG knots with no glue and three with a dot of Krazy Glue super glue in 40 pound Daiwa J Fluoro to 20 pound Daiwa J Braid. No glue averaged 102.4 percent of line strength, glued averaged 104.8 percent, about a 2 percent gain on an already great knot.
Tom Rowland | Double Uni Knot Super Glue Test: 67% vs 75% | Ep. 785
I test the double uni knot with and without super glue on this How 2 Tuesday. Tied from 20 pound braid to 40 pound fluorocarbon, the no glue knots averaged just 67.4 percent of line strength, weaker than I expected, while a dot of super glue raised the glued knots to 75 percent.
Mindset of a Champion Part 2: How to Go From Working Out to Competing
In part two of Mindset of a Champion on Physical Friday, I talk with three-time CrossFit Games Masters champion Kevin Koester about how to go from just getting your workouts in to actually competing — following a structured program and mastering the small details like transitions and efficiency.
Jason Grubb: 265 Pounds to CrossFit Games Champion
Jason Grubb is a seven-time CrossFit Games Masters champion who went from 265 pounds and a sedentary lifestyle to one of the fittest athletes in the world. He shares the catalyst, the brutal first 90 days, competition psychology, and the nutrition and recovery work behind the transformation.
Should You Super Glue Your Knots? Tie It and Test It | How 2 Tuesday
I test whether super glue makes a knot stronger by tying clinch knots with and without a dot of Krazy Glue. No glue averaged 79.61% and glued averaged 89.42% in 12 pound Daiwa J fluoro, nearly 10% more. A How 2 Tuesday tutorial.
Mindset of a Champion, Part 1: Consistency With Kevin Kester
I kick off the Mindset of a Champion series with four-time CrossFit Games champion Kevin Kester on why consistency and personal commitment, not a magic formula, get you back in shape. A Physical Friday episode.
Paul Bourcq: Drift Media, Black Rifle Coffee, and Building Outdoor Media
Paul Bourcq returns to the Tom Rowland Podcast to continue his story about building a career in outdoor media, from his early days in the fishing industry to his journey with Black Rifle Coffee Company and Drift Media. He shares lessons on building media companies in the outdoor space, taking calculated career risks, and what makes outdoor content succeed.
Spit on Your Knot, Or Not? Does Lubrication Matter? | How 2 Tuesday
I test the old advice to spit on your knot before pulling it tight. I tied three clinch knots dry and three lubricated in 15 pound fluorocarbon. Dry averaged 82.47% and lubricated 84.67%, a near dead heat. A How 2 Tuesday tutorial.
No-Equipment Home Workout: Deck of Cards Plus a Cooler
I break down a no-equipment home workout: the deck of cards upgraded with a cooler for burpee step overs, decline push-ups, and step-ups, so you stay fit for life. A Physical Friday workout.
Paul Bourcq: From North Carolina Guide to Costa Rica Opportunity
Paul Bourcq started his fly fishing journey on the New River in North Carolina, developing as a fly fisherman while worrying he would end up a fly-fishing beach bum. He joins Tom Rowland to talk about building a guiding business on the New River, the question that changed everything, and how a childhood passion became a professional pursuit that led to Costa Rica.
