The Program
Ground Mental Performance Program
The exact system I built from 20 years of competitive sport and used with every athlete I coach. Six weeks. Five dimensions. Structured like a training plan — because your mental game deserves that level of precision.
What's Included
30 sessions
Coaching Sessions
18 audio coaching sessions plus 6 guided exercises and 6 breathwork protocols, 5 sessions per week
6 assessments
Assessments
Baseline, midpoint, and final assessments across all five dimensions
6 protocols
Breathwork
Guided audio breathwork protocols that build week over week, from foundational to advanced
24/7 access
Portal Access
Track progress, view scores, complete exercises — all in one place, web and mobile
Week-by-Week Breakdown
Roots: Building Your Foundation
Establish your baseline, excavate your core values, and define your performance identity. The foundation everything else stands on.
Sessions (5)
- AudioWelcome to Ground
- AudioValues Excavation & Performance Identity
- AudioSetting Your Baseline
- ExerciseRoots Deep Work
- BreathworkBreathwork: Three-Part Breath & Coherence
Daily Disciplines
- • Complete the Ground Performance Assessment
- • Complete the Ground Wellness Assessment
- • Write your intention statement
- • 5 min breathwork — three-part breath + coherence (morning)
- • Review your values hierarchy daily
- • Read your performance identity statement aloud
Weight: Carrying the Load
Learn to carry pressure without breaking. Reframe pressure as fuel, build resilience protocols, and develop your relationship with discomfort.
Sessions (5)
- AudioUnderstanding Pressure
- AudioThe Reframe Method
- AudioBuilding Pressure Tolerance
- ExercisePressure Mapping & Reframe Workshop
- BreathworkBreathwork: Box Breathing & 4-7-8 Calming Pattern
Daily Disciplines
- • 5 min box breathing (morning)
- • Identify one pressure source today — write a reframe for it
- • Reframe journal: 3 entries minimum this week
- • One deliberate exposure to manageable discomfort
- • Evening reflection: where did you carry weight well today?
Daily Ground: Rituals That Root You
Design the daily systems that keep you grounded. Morning routines, pre-performance rituals, recovery practices — built around your life.
Sessions (5)
- AudioWhy Routines Matter
- AudioMorning Routine & Pre-Performance Rituals
- AudioEvening Wind-Down & Recovery
- ExerciseDesign Your Daily Ground
- BreathworkBreathwork: Physiological Sigh, Extended Coherence & Three-Part Breath
Daily Disciplines
- • Execute your designed morning routine (track adherence)
- • 5 min extended coherence with three-part breath (building toward 15-in/15-out)
- • Practice your pre-performance ritual before training/work
- • Evening wind-down routine
- • Track adherence daily — aim for 5/7 this week
- • Complete midpoint assessments
Inner Engine: Fueling the Fire
Connect to your deepest sources of motivation. Distinguish external validation from internal drive and build sustainable fuel.
Sessions (5)
- AudioIntrinsic vs Extrinsic Motivation
- AudioIntroduction to Visualization
- AudioBuilding Sustainable Drive
- ExerciseMotivation Mapping & Fuel Sources
- BreathworkBreathwork: Energizing Patterns
Daily Disciplines
- • 5 min energizing breathwork (morning)
- • 5 min visualization practice
- • Identify one intrinsic motivation source — write about why it matters
- • One deliberate act driven by internal motivation
- • Evening reflection: what fueled you today?
Toolkit: Sharpening Your Skills
Assemble your complete mental performance toolkit. Breathwork, visualization, self-talk, focus cues — personalized and ready.
Sessions (5)
- AudioSelf-Talk & Focus Cues
- AudioAssembling Your Personal Toolkit
- AudioPerformance Simulation
- ExerciseToolkit Assembly & Self-Talk Rewrite
- BreathworkBreathwork: Personal Protocol + Vortex Breath
Daily Disciplines
- • 10 min personal breathwork protocol + vortex breath (morning)
- • Practice your pre-performance checklist before training/work
- • Use your self-talk cues in one high-pressure moment
- • 5 min visualization with full toolkit integration
- • Run the full toolkit sequence at least 3 times this week
Integration & Final Assessment: Putting It All Together
Bring all five dimensions together. Complete final assessments, compare against baseline, and build your maintenance plan.
Sessions (5)
- AudioConnecting All Five Dimensions
- AudioYour Pre-Performance Sequence & Maintenance Plan
- AudioNavigating Setbacks
- ExerciseTransformation Reflection & Maintenance Blueprint
- BreathworkBreathwork: Complete Integration Sequence
Daily Disciplines
- • Complete the Final Performance Assessment
- • Complete the Final Wellness Assessment
- • Run your full pre-performance sequence daily
- • Written reflection: your transformation summary
- • Write your maintenance plan (what stays, what frequency)
Ready to Build Your Ground?
I've been where you are. Let's build the mental foundation you've been missing.