7 Elements of a Complete Performance Training Program

7 Elements of a Complete Performance Training Program

I’m here to give you the key elements that make up a well-planned performance training program.

By Coach John Porter Jr.

When it comes to performing at your very best in your given sport, one cannot leave any details out. Doing so could inhibit one’s development thus placing one in a less than optimal position. I have watched many athletes waste time and resources training within a system that doesn’t look into all the nuances of what a program should include.  

I have seen marathon runners capable of running sub 7-minute mile pace for miles at a time, but do not have the capacity to produce enough power to jump onto a 12” plyometric box.  I have also seen a strongman capable of lifting hundreds of pounds, but not possessing the capacity to touch their toes due to their lack of flexibility/mobility. Awesome athletes within their given sport, but never having the athleticism necessary to empower their performance thus taking them to the next level.

Through my 19+ years of training various athletes I have come up with 6 different elements that comprise a complete performance training program that is sure to facilitate the type of results that is relevant to being in a dominant position in the field. Here is what they are along with a brief definition.

Coach Porter’s Big Seven

  1. Flexibility/Mobility: Flexibility has to do with your muscles’ ability to bend/stretch within a complete yet comfortable range. Mobility has to do with the resistance one feels/detects within the joint during the beginning & end ranges of motion. Utilizing methods that address this element will yield positive results and allow for unlocking a new level of strength & overall athleticism.

  2. Strength: Strength has to do with one’s ability to not only produce force, but resist it as well. If one doesn’t possess a base level of strength, one cannot do the work required to navigate through one’s sport yet alone the gym.

  3. Conditioning: I look at conditioning two ways:
    1. Metabolic Conditioning – training one’s energy systems in a way that allows them to have the capacity to perform work given.
    2. Physiological/Operant/Biomechanical Conditioning – A training methodology that blends that best of each learning type to allow a person to effectively use primal movements through space in a seamless & effortless manner that allows for the fluid expression of performance traits while maintaining a protective disposition. 
  1. Endurance: Endurance has to do with having the capacity to exert yourself for an extended period of time while managing the stressors/trauma/etc. that that particular activity brings.

  2. Accessory/Axillary: This element addresses everything from limiting factors that inhibit one’s athletic development to physiological/aesthetic qualities one holds in high esteem.

  3. N.E.A.T.: N.E.A.T. stands for Non Exercise Activity Thermogenesis. It consists of small movements that are done (outside of your training regimen) that have benefits ranging from weight loss, stress relief, improve daily productivity, positive mood elevation, and more.

  4. Passive Rest – The ability to bring one’s body back to a state of homeostasis from the inside out. It can include getting good sleep, getting a massage for your overworked muscles, proper nutrition, and even a yoga class. 


Here is my general guideline as to the frequency of each element:

-Flexibility: Daily
-Strength: 2-4x a week
-Conditioning: 4-6x a week-Accessory/Axillary: 2-4x a week
-Endurance: 1-3x a week
-N.E.A.T.: Daily
-Passive Rest: Daily

**What you are training for, limiting factors, athletic needs, and discipline level will ultimately dictate what your program will look like.

Below is an example of weekly performance training program:

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