The 5 C’s of High Performance




“You do not rise to the level of your goals. You fall to the level of your systems. Your goal is your desired outcome. Your system is the collection of daily habits that will get you there.  … spend less time focusing on the outcomes and more time focusing on the habits that precede the results.”
- James Clear



You may be thinking “I am not high performance, what does this have to do with me?” Well, let’s set the record straight: each one of us, regardless of how fast we run or how high we jump, can work to improve on a daily basis and perform at our highest individual level. Attaining peak performance is not achieved through a single activity or commitment. In reality, we maximize our potential through a collection of small, everyday actions.

PWR Lab’s Dashboard is specifically designed to help you visualize the first 4 C’s using your training data.
I’ve seen world-class athletes achieve incredible performances and outcomes as a result of their commitment to a collection of daily habits. World Champion triathlete Katie Zaferes, for example, has reinforced my understanding of how daily commitments as small as a 10-minute core workout or a vegetable with every meal become the difference between ordinary performance and exceptional performance. Habits such as these are attainable and manageable for nearly every person and lifestyle. Throughout my nearly 20 years of experience with athletes I have observed that simple and disciplined routines are a consistent theme in athletes performing at their best, across all levels of sport, from world medalist runners to NFL players to recreational athletes who are intentional about discovering their own personal potential.

In addition to maximizing performance, these habits ultimately serve to minimize injury risk. PWR Lab believes so profoundly in these simple daily habits that we designed and built our platform around a handful of essential principles that drive long term high performance.



1. Control the Moment

Each of us makes decisions daily that can affect our future. Should I run today or can I skip this workout to sleep in? Will this third beer affect my long run tomorrow morning? This is about listening and then taking control of your mind and body in the pursuit of something greater than the immediate short term success or perceived threat. It’s about perspective and seeing the long game in every moment, and acting in your body’s best interest.

2. Consistency

Consistency is about showing up daily and doing the work. It is not about running the most miles or being the fastest in training. It’s not just the sexy, fast workouts. It is about getting to tomorrow healthy and repeating this cycle over days, weeks, months, and years.

3. Correct Loading

This is about listening to and respecting your body’s internal “load management” system and being confident in doing less sometimes, rather than more. It’s NOT about avoiding hard work because being your best self requires constant hard work. It’s about being strategic in the investments you make within your training. It’s about being relentless in the pursuit of what your mind and body need at that moment in order to actualize what you desire in the future.

4. Capacity

Capacity is the gift received when Consistency and Correct Loading are aligned over time. Training cycles layered upon one another create aerobic and neuromusculoskeletal robustness and resilience that allow growth to occur. This is why most runners don’t peak until their mid-thirties. Training cycles compounded on one another build strength and resiliency.




When in doubt, prioritize Consistency and Correct Loading, and your Capacity will improve as a result. Strive for Control by being intentional about the work you are putting in – your volume, your effort, your goals, and your plan should not be left to chance!



True mastery of the first four C’s above comes from adopting the fifth and final ‘C’, which is not easily quantified:

5. CEO Mentality

Your company is your mind and body, and you are the person in charge. What does this mean? It means that you ultimately make the decisions and are responsible for your own training. Now, with this said, all successful CEO’s have strategic advisors that help with decisions that can affect health and performance. These advisors are your coaches, physical therapists, strength coaches, nutritionists, life partners etc… all who help you to be proactive in your health and performance. Take charge of your company and take accountability for your journey – you work too hard not to!


PWR Lab believes in prioritizing athlete health by minimizing injury risk and maximizing your individual performance. For a more detailed and personalized program enjoy our free trial of the PWR Lab platform. 

Dr. Jeff Moreno
About Dr. Jeff Moreno

Jeff, co-founder of PWR Lab, is a Doctor of Physical Therapy and Board-Certified Orthopedic Clinical Specialist. Passionate about running and playing, Jeff fundamentally loves people and movement of any kind. He strives to raise the bar in sport by finding ways to proactively prevent injuries and prioritize the long term development of athletes. He has been successful in employing a data-driven, hands-on approach to physiotherapy with National, World & Olympic Championship medalists in Track & Field from USA, China, Canada, and Mexico as well as many NFL, NBA, MLB, NHL, Judo, and Triathlon athletes