The difference between average and elite isn’t talent — it’s systems, habits, mindset, and consistency.
This roadmap is how we build
pressure-proof competitors
WHAT IT MEANS
What Is the EMA Daily Performance Routine?
The EMA Daily Performance Routine is a structured system of 11 habits elite athletes execute daily to build discipline, focus, confidence, and composure under pressure.
This is not motivation or theory.
This is a repeatable daily standard.
PROGRESSION
How Athletes Train the System
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5 Progressive Levels
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3 Training Days Per Week
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1 Month Per Level
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Level 1 includes Habits 1–7
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Each level adds one new habit
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Final level includes all 11 habits
This is progressive overload for performance — mentally and physically.
THE EMA DAILY PERFORMANCE ROUTINE
The 11 Habits EMA Athletes Execute Inside Our Program
1. Wake Up 30 Minutes Earlier
(MENTAL RESISTANCE)
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What it is:
Athletes wake up 30 minutes earlier than their normal time on training days to complete their performance routine without rushing.
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Why it matters:
This builds discipline, ownership, and the ability to execute before distractions, emotions, or excuses show up.
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2. Make the Bed
(MENTAL RESISTANCE)
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What it is:
Athletes make their bed immediately after waking up as a non-negotiable first action of the day.
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Why it matters:
This reinforces follow-through, attention to detail, and starting the day with a completed task — a small standard that carries into bigger ones.
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3. Respond to the Daily Lesson
(FUEL THE ELITE MIND)
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What it is:
Athletes read the daily mental performance lesson and respond with their takeaway inside the EMA system.
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Why it matters:
This turns learning into action and builds awareness, accountability, and intentional thinking instead of passive consumption.
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4. 5-Minute Daily Mental Performance Podcast
(FUEL THE ELITE MIND)
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What it is:
Athletes listen to a short daily mental performance podcast focused on confidence, focus, pressure, and execution.
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Why it matters:
Consistent exposure to elite thinking trains the mind the same way physical reps train the body.
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5. Concentration Grid Exercise
(MENTAL CALMING UNDER PRESSURE)
What it is:
Athletes complete a timed concentration grid exercise to train focus and attention control.
Why it matters:
This develops the ability to stay locked in, slow the mind down, and execute calmly when pressure and distractions increase.
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6. Shut-It-Down Routine
(MENTAL RESISTANCE)
What it is:
Athletes shut down electronics and distractions at a self-selected, non-negotiable time between 9:00–10:30 PM to protect sleep and recovery.
Why it matters:
Discipline at night creates better mornings, better energy, and greater consistency — especially when motivation is low.
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7. Performance Journal
(MENTAL CALMING UNDER PRESSURE)
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What it is:
Athletes complete a short performance journal to reflect on effort, mindset, lessons learned, and adjustments needed.
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Why it matters:
This builds self-awareness, emotional control, and the ability to learn from both wins and setbacks.
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8. Solo Practice
(ELITE PREPARATION)
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What it is:
Athletes complete structured skill work outside of team practice, focusing on specific areas of improvement.
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Why it matters:
Confidence and execution are built through reps done alone — not just during organized practice.
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9. Solo Workout
(PHYSICAL EDGE)
What it is:
An at-home physical training program designed to build strength, power, speed, conditioning, or muscle mass, based on the athlete’s goals — using only a pair of dumbbells and a small space (like a bedroom) to get the work done.
Why it matters:
This builds the physical capacity to execute under fatigue, handle physical demands, and stay durable throughout the season — while removing common barriers like lack of transportation or gym access. No excuses. Just results.
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10. Recovery Protocol
(RECOVER TO OUTLAST)
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What it is:
Athletes complete assigned recovery work such as mobility, stretching, or soft-tissue work.
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Why it matters:
Proper recovery reduces injury risk, improves performance consistency, and allows athletes to train hard without burning out.
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11. Nutrition Tracking
(FUEL THE MACHINE)
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What it is:
Athletes fuel like a pro using goal-specific meal plan templates. Each athlete’s nutrition plan is customized based on their goal — strength, speed, mass, conditioning, or recovery — so there’s no guessing.
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Why it matters:
Each goal requires a different fuel strategy. When nutrition matches the goal, results follow. When it doesn’t, progress stalls. This removes confusion and eliminates wasted effort.
3-STEP ACCOUNTABILITY PROCESS
(Tier 2 & Tier 3 Programs Only)
Executing the habit is not enough.
Every habit only counts when all three steps are completed.
STEP 1 — DO THE HABIT
Complete the habit exactly as directed.
STEP 2 — SEND PROOF
Send proof of completion in the text thread titled “Send Habits Here.”
STEP 3 — LOG IT IN THE APP
Open the EMA App and press the plus (+) button next to the habit.
If all three steps are not completed —
doing the habit, sending proof, and logging it —
the habit does not count, even if the work was done.
TEAM PROGRAM NOTE
​For team programs:
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Proof is submitted in a dedicated group thread titled “Send Proof of Habits Here.”
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The head coach is included and actively reviewing submissions.
BACKBONE OF ALL PROGRAMS
This System Powers Every EMA Program
Every EMA athlete follows the same Daily Performance Routine.
Same 11 habits. Same system. Same standards
The only difference between programs is the level of accountability and coaching support.
ACCOUNTABILITY LEVELS
One System. Three Levels of Accountability.
Gamification, certifications, leaderboards, and bi-weekly check-in forms