Progress feels slow —sometimes even slower than you expected. So, how do you pinpoint the issue and start making progress faster? Let’s break it down.
At OC Sports Performance, we help athletes build strength, speed, and explosiveness. We know you want to improve as fast as possible—so do we. However, sometimes athletes compare themselves to others and feel frustrated when they don’t see results as quickly. If that sounds familiar, don’t worry. Here’s how to identify what might be slowing your progress and what you can do about it.
Sleep: The Game Changer You’re Overlooking
The most important performance habit that can rapidly improve results is sleep. It sounds simple—so simple that many athletes and parents overlook it. But time and time again, we see the same trend: athletes who sleep 8-10 hours per night progress faster and perform better than those who don’t.
How to Improve Your Sleep
- Establish a Sleep Routine – Go to bed at the same time each night, even during the week. Avoid screens for at least 30 minutes before bed, and wake up at the same time daily.
- Sleep in a Dark Room – Light disrupts sleep quality. Cover alarm clocks, turn off TVs, and eliminate unnecessary lights to improve sleep cycles.
- Keep Your Room Cool – A cooler room enhances sleep duration and quality. It doesn’t have to be extreme, but lowering the temperature slightly can lead to deeper, more restorative sleep.
Nutrition: Fueling Performance
The second most crucial factor in athletic progress is nutrition. You train hard—you need to eat enough to fuel that work. But many athletes consistently undereat without realizing it.
How Much Should You Eat?
A simple rule of thumb: consume 1g of protein per pound of your ideal body weight.
For example, if you’re a 200-pound high school junior aiming to maintain that weight, you should aim for 200 grams of protein daily.
The Power of Consistency
We recently worked with an athlete training 4-5 days a week, attending school, and coaching younger athletes. This athlete was walking 15,000-20,000 steps per day—meaning they needed a massive amount of food to keep up with their energy demands.
Initially, they wanted to cut back on food intake on weekends when their activity was lower. We advised against it, encouraging them to eat consistently, even on rest days. The result? Their body fat percentage dropped (as measured by the INBODY), they reported feeling leaner, and most importantly—their progress skyrocketed! Personal records in strength and speed started piling up again.
Tracking Your Lifts: The Key to Faster Progress
Every athlete at OC Sports Performance is expected to track their max lifts. We monitor key movements like bench press, box squat, deadlift, press, and various jumps. However, those are just a fraction of the lifts athletes perform weekly.
Why Does Tracking Matter?
Athletes who track their progress consistently improve faster. When you have a number to beat—whether it’s adding 5 pounds to a lift or shaving a tenth of a second off your sprint—you create measurable goals that drive performance. This approach helps athletes “stack wins,” build confidence, and see tangible proof of progress.
It’s easy to misremember where you started. No one loves thinking back to when they could only bench 135 pounds or ran a 5.5-second 40-yard dash. But tracking allows you to see how far you’ve come and keeps you motivated.
Progress Feels Slow? Here’s Your Checklist:
✅ Get consistent, quality sleep (8-10 hours)
✅ Eat enough to fuel training—even on lower activity days
✅ Track your lifts and jumps to stay motivated and ensure progress
At OC Sports Performance, we’ve helped thousands of athletes get stronger, faster, and more explosive. Ready to see real results? Book a Free Consult today!
