Progress Your Performance

I don't know about you but I love human performance. From Michael Phelps winning all of the gold medals to the 90+ heat at US Masters Nationals, human performance really fascinates me.

Performance does just not mean athletic endeavors. Weight loss goals, body composition goals, and pain management goals are also performance inducing endeavors. It might not lead to a new personal best in the sport of your choice but performance goals can make day-to-day life much more manageable.

What also fascinates me is that some people can execute a performance plan and manage "speed bumps" that occur during a journey. While some people struggle to start a performance journey or crumble early in that journey.

Why does this happen?

While there are many factors that play a role in a person's success or failure during a performance journey, there are three keys that I think you should probably focus some more time on.

Three Progression Points

  1. Assessment

  2. Specificity

  3. Consistency


I call this phase the "look in the mirror" phase. I do not just mean your surface level look.

  • What mental blocks do you need to navigate?

  • Where do you struggle with the performance process?

  • Where are you physically blocked and need to improve your movement quality?

  • Do you balance your responsibilities outside of training well?

  • What hasn't worked in the past?

  • What has worked in the past?

The last one is a big one....Are you willing to ask for help?

Take some time to answer these questions and see where you might be creating resistance you were unaware of!

As John Tierney discussed in our recent podcast episode, he had to correct some things between the ears before his English Channel solo swim became a reality.


When it comes to your performance progress, specificity is a critical lens you need to learn to wear. Now I do not mean that you need to figure out a way to replicate every aspect of your sport during your weight room session. Use specificity to answer this simple question.

Is this going to help you towards your ultimate goal?

For example, will running a 10-miler make you a faster 100-meter runner? Probably not.

Also, as many of my mentors have said, "if it is too good to be true, it probably is."

Understand that performance is a process and that it will take time. Don't rush this process. Focus on having the discipline to complete all of the micro-tasks at hand. Specificity is also a great tool to manage volume. Especially as you age, volume management is very critical. Focusing on your specific needs helps you minimize unnecessary training or counterproductive.


At the end of the day, consistency is king. Focus on doing the little things well over and over again. I heard a great podcast conversation with Alan Stein and he talked about Kobe Bryant's individual basketball workout. Alan expected to see Kobe doing crazy, advanced, complex moves and things no other player would be doing.

Instead, he watched Kobe practice basic moves for hours.

Let that sink in. One of the best players in history focused so heavily on the basics. Maybe he was one of the best because of his attention to detail and never forgetting his foundation.

On April 23th, we hosted a live workshop on progressing your performance, if you would like to watch and learn more about the points of assessment, specificity, and consistency, CLICK HERE.

Bo HickeyComment