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The Performance Library
Learn. Improve. Perform.
Our educational hub: evidence-based articles, guides and videos. Knowledge builds confidence. Education creates lasting results.
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Fuel
How to Fuel for a Tournament Day
What to eat and drink before, during and after matches.
Good for athletes
Protein Basics for Active People
Why protein matters and how to get enough from everyday foods.
Good for active individuals
Building a Balanced Plate for Training Days
A simple framework for meals that fuel training.
Good for active individuals
Meal Prep for Athletes: A Simple Weekly System
One to two hours on the weekend to fuel your whole week of training.
Good for everyoneTrain
Off-Season Training for College Athletes
Build strength, speed and durability without burning out.
Good for athletes
Strength Training for Tennis Players: What to Train and Why
The gym work that transfers to the court, and how to fit it around tennis.
Good for athletes
Injury Prevention Basics for Athletes
Warm-ups, smart progression and when to get help.
Good for athletes
A Beginner's Guide to Strength Training
How often, which movements and how to start safely.
Good for active individuals
How to Get Stronger at Home With Minimal Equipment
Real strength from a small space, a pair of dumbbells or just bodyweight.
Good for active individuals
Speed & Agility Program
Six weeks to get quicker off the mark and sharper in every direction.
Good for athletesRecover
Sleep and Recovery: The Part of Training Most Athletes Skip
Six habits that help you adapt, from sleep to lighter weeks.
Good for active individuals
What a Deload Week Looks Like
The signs, the plan and how to return fresher.
Good for athletes and active individuals
A Simple Mobility Routine for After Training
Seven simple moves in about ten minutes.
Good for athletes and active individualsPerform
How to Set Performance Goals That Actually Stick
Outcome, performance and process goals, and how to keep them.
Good for active individuals
Competition-Day Routines
Prepare, warm up and reset with a routine you can trust.
Good for athletes
Building a Performance Mindset
Process over outcome, pressure and confidence.
Good for athletes and active individualsLearning Paths
Always know what’s next
Beginner Performance Foundations
Training, nutrition and recovery basics, plus building habits.
Sports Nutrition Foundations
Energy balance, carbs, protein, hydration, competition nutrition.
Strength Foundations
Starting right, staying healthy and recovering well.
Keep Learning
Knowledge builds confidence
Education creates lasting results. Learn the why behind your training, nutrition and recovery.
It is truly helping me stay motivated to push myself, even in the little off-season I have.”
Free Tools
Put the numbers to work
Protein and hydration, tournament fueling and strength estimators, plus a stage finder.
Coach Dom has been instrumental to my development and success as an athlete and as a person.”
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NCAA Division I athlete · NASM & ISSA certified · 18+ years coaching