Physical Goals

Psychomotor Development: Introducing the Pyramid of Proficiency

Defining the Pyramid

The verb “to pyramid” means increasing gradually—phase by phase—while “proficiency” means being an expert. Put together, the Pyramid of Proficiency is a framework that systematically guides athletes with varying skill levels through steady, incremental progress. It does this by ensuring athletes become competent in a broad range of movements while achieving proficiency in select “high-skill, high-reward” activities.

At the top of the pyramid is the focus exercise or culminating event. The three sides of the pyramid comprise Elements of Proficiency, each addressing common movement issues and pairing complementary movements to improve overall competence. The three elements—Strength (Efficacy), Function (Relatedness), and Power (Autonomy)—help athletes progress toward the apex in a balanced, purposeful way.

Strength (Efficacy)

Atomic Habits (James Clear): Clear emphasizes that small, consistent habits lead to exponential growth. Instead of random workouts, integrate deliberate, incremental steps toward a meaningful goal. Over time, these tiny actions compound into significant results. “When your dreams are vague, it’s easy to rationalize little exceptions all day long and never get around to the specific things you need to do to succeed.” (Cleary, Atomic Habits, pg. 72)

Strength, as defined by Knuttgen and Kraemer, is the maximal force a muscle can generate at a specific velocity. In this model, we define strength more broadly as the capacity to do work or complete a task.i

Brain-body communication: Beginners often gauge capacity on feeling. Which often hinders growth. Athletes must learn to distinguish between pain and discomfort. Athletes must learn what they should be feeling during training to have a better understanding of what they should and should not push through.

Progressive Overload: Everyone learns to overcome resistance in the way that is easiest for them. Whether because of genetics or due to injury, we create workarounds that may result in movement dysfunctions, and ultimately energy leaks. By breaking movements into their simplest components, the Pyramid of Proficiency allows participants to understand mechanical advantage and safely accumulate quality repetitions to solidify proper movement patterns.

Practical Example: Instead of jumping straight to testing a 1-rep max push jerk, an athlete with poor shoulder mobility might perform a single-arm dumbbell overhead walking lunge, improving both shoulder mobility and core stability. For pattern recognition, superset with a light barbell push jerk—in this way athletes can improve strength without risking injury.

Function (Relatedness)

The Tipping Point (Malcolm Gladwell): Gladwell shows that small changes can spark big shifts. When an athlete identifies the emotional catalyst behind their training—be it pride, resilience, or proving something to themselves—that mental shift pushes them through plateaus and ignites lasting change.

To build capacity athletes must remove the limitations to proper movement patterns. Proper coordination of mobility and stability through the skeletal system while adopting proper firing patterns creates functionality for safe and efficacious movement patterns. Function centers on how well an athlete moves in a given context. There are two facets:

Micro Animation (Harmony): Balancing mobility and stability around each joint, as well as flexibility and strength across the body.

Macro Animation (Efficiency): Leveraging correct “animation” of the body (e.g., loading levers, transferring energy) so movement is fluid, safe, and effective.

Progress: Athletes have varying degrees of skill, making it difficult to assign one universal task. Coaches can provide less-skilled participants with safe alternatives—without depriving them of meaningful progression.

Practical Example: When front squats are programmed for more advanced athletes, beginners might do dumbbell front squats to develop front rack mobility and stability. Supersetting with exercises like a bent-over row or a 30-second wrist stretch helps correct common issues such as poor thoracic or wrist mobility.

Meeting the Need for Relatedness: If athletes don’t feel physically or emotionally comfortable in their environment, they’re likely to quit. Providing progressive challenges that meet them where they are encourages participation, helping them integrate into the community.

Power (Autonomy)

Spark (John Ratey): Ratey’s research highlights how exercise primes the brain for learning, creativity, and resilience. Making training emotionally meaningful doesn’t just strengthen your body; it enhances your mental state, helping you adapt and thrive under pressure.

In terms of exercise, Power movements involve timing, speed, and the body’s ability to respond under stress or fatigue. Here, the brain-body connection is tested most intensely. In general, power is the ability to act efficiently in accordance with the demand placed upon it.

Loading the Pattern: Any continual movement—proper or improper—teaches the body that “this is how we complete the task.” Intentional modifications to angles of levers can create mechanical advantages and reduce unwanted stress on joints.

Perfection Under Fatigue: With focus on form, training near exhaustion can sharpen the body’s “default” movement patterns. it reinforces proper mechanics under stress, ingraining the habit of correct form.

Emotional Component: Fatigue during training challenges athletes will. With proper progression and observation, athletes can safely rehearse mental conversations and emotional control. Handling frustration, fear, or excitement in these moments helps them perform under real-world pressure.

Practical Example: When teaching the power clean, break it into simpler movements (a reverse complex: pulling from the hip, high pull, front rack) so athletes focus on fewer cues. Over time, these pieces combine into a full power clean executed with precision.

Key Point: “Elite athletes don’t simply rise to the occasion; they fall to the level of their conditioning.” Properly loading and practicing movements ensures efficiency is the default, even under stress.

Mind, Body, Spirit If you think physical goals are purely about moving weight or shaving seconds off a sprint, think again. Ask yourself: what if your workouts could shape not only your body, but also your mindset and character? By investing emotionally—connecting your effort to a vision—you transform a routine exercise into a meaningful milestone in your personal growth.

Call-to-Action: Ready to move beyond arbitrary metrics and create goals that inspire lasting change? Take our Physical Goals course and download the workbook to learn how to set targets that challenge your body, engage your mind, and ignite your spirit. Your future self awaits.

Takeaway

The Pyramid of Proficiency guides athletes from basic competency to high-level proficiency through structured, incremental challenges. By focusing on Strength (Efficacy), Function (Relatedness), and Power (Autonomy):

Coaches can break complex movements into achievable steps, ensuring safety, progress, and engagement.

Athletes learn to hone their mechanics, address weaknesses, and build resilience under fatigue.

Everyone benefits from a balanced approach that goes beyond isolated exercises, creating safer, more powerful, and more efficient movers.

When athletes understand each element’s role—and see how they fit together—they’re far more likely to stay motivated, reduce injury risk, and reach new levels of performance.