The Other 22

The Key to Elite Athletic Performance

An elite athlete may train for 2 hours a day, but it is the other 22 hours that truly determine success. At the highest levels of competition, every athlete trains hard. The differentiating factor is how they manage the rest of their time.

The Lifestyle Factor

When elite athletes train, they typically give everything they have. They are surrounded by motivated teammates pushing themselves to the limit. However, their ability to perform is largely determined by choices they make outside of training. The greatest impact a coach can have is not just on those two hours of training but on shaping the lifestyle changes necessary to optimize performance.

Stimulus + Adaptation = Progress

The stimulus is the easy part. Most athletes like to train. It’s the adaptation component that can be the most challenging, especially as an athlete matures and gets closer to their maximum potential. The deeper an athlete goes into their career, the greater the impact their lifestyle has on continued growth.

At the college and professional levels, athletes represent the top 1% of competitors in their sport. Talent alone is not enough—commitment and discipline determine who rises to the top. Elite athletes must prioritize their time and energy effectively, minimizing distractions and maintaining focus on what truly matters.

The Three Core Priorities of an Elite Athlete

For an athlete striving to reach their full potential, there is only room for three primary priorities:

1. Faith and Family (Determined by the individual)

2. Sport

   • Training

   • Practice

   • Mental Performance

   • Recovery

3. Education

   • Formal Education

   • Studying Their Sport

Anything outside of these top three priorities must be carefully managed. Activities like partying, romantic relationships, video games, and entertainment can quickly disrupt focus. If an athlete allows these distractions to take precedence, it will inevitably show in their performance, preventing them from reaching their full potential.

The 90% Rule

Being an elite athlete does not mean eliminating all non-priority activities, but at least 90% of their time should be dedicated to their core priorities. The remaining 10% can be enjoyed during breaks and vacations. This level of dedication separates those who achieve their goals from those who fall short.

Many athletes set ambitious goals—they want to start for their team, earn All-American honors, or play professionally. However, they often underestimate the commitment required to achieve these goals.

Some believe that after training for two hours, the rest of the day is theirs to enjoy as they please. They want to live like their classmates—eating fast food, skipping meals, staying up late, and spending hours on entertainment. Then they wonder why they are not having success.

The Limited Window of Opportunity

College athletes have a short window—typically four to five years—to realize their athletic dreams. The rest of their lives will provide ample time for balance and leisure. However, during this critical period maximizing potential must take priority over balance.

This reality can be difficult to accept. Many athletes resist the necessary sacrifices. Yet, to perform at an elite level, an athlete must dedicate as much effort to recovery and preparation as they do to physical training.

The Other 22 Hours: Key Areas of Focus

Nutrition

• Eating high-quality, performance-enhancing foods

• Prepping meals to ensure optimal nutrient timing

Recovery

• Medical treatment and therapy

• Cryotherapy

• Sauna

• Red light therapy

• Normatec boots

• Massage

• Journaling

• Meditation

Mental Preparation

• Watching film

• Studying fundamentals

• Analyzing top performers

Athletes who fail to commit to these areas will struggle to compete with those who do. Excellence is not achieved in just the two hours of training but in the disciplined execution of the other 22 hours each day. The athletes who embrace this reality are the ones who will reach the pinnacle of their sport.