Episode 1 What's Missing from Athletic Performance Programs

Introduction:

Today’s topic: What’s missing from athletic performance programs across the country (high school, private sector, and college).Goal: Build a systematic approach to help athletes maximize performance beyond just lifting weights.Reminder: Champions are made by mastering the little things — not just training hard.

The 7-Part Framework:

Sleep
Ideal sleep environment: 68°F, dark room, no screens before bed
Nutrition & Recovery
Macro minimums:
Protein: 1 g per lb body weightCarbs: 3–12 g per lb body weight (depending on sport/intensity)Fat: 20–35% of total calories
Supplements & recovery tools: breath work, cool downs, PT, chiropractic, sauna, ice baths, hyperbaric chambers
Testing & KPIs (Key Performance Indicators)Rotational Strength, Speed, & PowerLateral Strength, Speed, & PowerGoal Setting & HabitsEliminating Organized Chaos

Recovery & Monitoring Fatigue:

Use jump testing / velocity tracking to monitor fatigueIf below norm → reduce training volume/intensity by 25%If above norm → consider lighter bodybuilding day or active recoveryEnd outdated “grind culture” of beating athletes down with unnecessary early workouts

Tools for Accountability:

Wearables like Oura Ring or WhoopHelp track sleep, HRV, recoveryEnable team accountability features

Key Takeaways:

Athletic success = Mastery of the mundaneSleep, nutrition, recovery, and monitoring are just as important as lifting and conditioningPrograms need curriculum + accountability for long-term resultsEach future episode will dive deeper into one of the seven key areas

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