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:

1. Sleep
   • Ideal sleep environment: 68°F, dark room, no screens before bed
2. Nutrition & Recovery
   • Macro minimums:
     • Protein: 1 g per lb body weight
     • Carbs: 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
3. Testing & KPIs (Key Performance Indicators)
4. Rotational Strength, Speed, & Power
5. Lateral Strength, Speed, & Power
6. Goal Setting & Habits
7. Eliminating Organized Chaos

Recovery & Monitoring Fatigue:

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• End outdated “grind culture” of beating athletes down with unnecessary early workouts

Tools for Accountability:

• Wearables like Oura Ring or Whoop
• Help track sleep, HRV, recovery
• Enable team accountability features

Key Takeaways:

• Athletic success = Mastery of the mundane
• Sleep, nutrition, recovery, and monitoring are just as important as lifting and conditioning
• Programs need curriculum + accountability for long-term results
• Each future episode will dive deeper into one of the seven key areas

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