[QUIZ] What's Really Stopping You From Becoming a Faster Athlete?
- John
- 8 hours ago
- 7 min read
(I'm not here to collect your emails—you will find everything here on this page. So, enjoy your privacy, and count your numbers on your phone calc app!)
Alright!
You train...
You grind...
But you are not satisfied with your progress.
Or worse — you’re burning out, plateauing, or breaking down.
Let’s fix that.
This quiz divides your entire sprinting lifestyle into 3 key zones:
🏋️ Training
🛌 Recovery
🙋♂️ Support
Each one can either propel your performance forward—or hold you back like ankle weights.
Take 3 minutes, answer honestly, and discover exactly what to fix!
🏋️ TRAINING:
Are You Sprinting PROPERLY?
1. Periodization — Do you follow a structured, long-term plan?
A) Yes — my training is built in phases (e.g., GPP, SPP, comp) with progressive overload. (3 points)
B) I use blocks but don’t plan seasons fully. (2 points)
C) I plan week to week depending how I feel. (1 point)
D) I just train hard all year. (0 points)
E) What’s this “periodization”? (0 points)
2. Nervous System — Do you train for speed, not just sweat?
A) Yes — I do short sprints with full rest, focus on max intent, and keep reps low. I leave 48-72 hours in between high-intensity sessions. (3 points)
B) I do speed work, but I also do lots of hard conditioning. (2 points)
C) I train hard and fast, but I get tired quickly. (1 point)
D) Most of my workouts leave me exhausted — no real max speed work. (0 points)
E) I didn’t know the nervous system needed recovery. (0 points)
3. Tendons — Are you doing anything to build springiness and resilience?
A) Yes — I use plyos, bounds, long-isometrics, and max-isometrics consistently. (3 points)
B) I do plyos occasionally, but not really targeted. (2 points)
C) I mostly lift and sprint — not much tendon-specific work. (1 point)
D) I’ve never trained tendons on purpose. (0 points)
E) I thought sprinting was enough. (0 points)
4. Energy Systems — Are you hitting the right intensity zones in training?
A) Yes — I train the alactic, lactic, and aerobic systems in the right phases and durations. (3 points)
B) I mix short and long sprints but don’t think about energy systems. (2 points)
C) I train hard and rest short. That’s my system. (1 point)
D) I mostly run without thinking about durations or rest. (0 points)
E) I’ve never heard of sprint energy systems. (0 points)
🛏️ Recovery:
1. How many hours of sleep do you usually get on training days?
A) 8–9+ hours. I prioritize it. (3 points)
B) 6–7 hours. I try my best. (2 points)
C) It depends — sometimes good, sometimes terrible. (1 point)
D) I nap during the day to make up for poor night sleep. (0 point)
E) Less than 6 hours… it’s rough. (0 points)
2. How would you rate your sleep quality?
A) I sleep like a rock. (3 points)
B) I wake up once or twice but fall back asleep. (2 points)
C) I toss and turn or check my phone a lot. (1 point)
D) I use melatonin or struggle with sleep regularly. (0 points)
E) I honestly don’t know — I just wake up tired. (0 points)
3. Do you eat enough for your bodyweight and training load
A) Yes — I track calories or use a meal plan that hits my targets. (3 points)
B) I don’t track, but I eat big portions and rarely feel hungry. (2 points)
C) I eat decent meals, but I often feel tired, sore, or under-recovered. (1 point)
D) I skip meals or don’t have time to eat properly most days. (0 points)
E) I’m not sure what “enough” even means for my training. (0 points)
4. Are you eating what a sprinter actually needs?
A) High carbs, quality proteins, some fats, colorful veg, supplements. (3 points)
B) I eat lots of carbs and protein, but probably too many processed foods. (2 points)
C) I eat “clean” but probably not enough carbs or protein. (1 point)
D) I eat whatever’s available — not really athlete-specific. (0 points)
E) I don’t think about macros or fueling at all. (0 points)
5. Are you timing your meals to support your sprint workouts?
A) I eat a carb-based meal 1–2 hrs before, and refuel ASAP after. (3 points)
B) I eat something before and after, but not consistently. (2 points)
C) I often train fasted and eat later in the day. (1 point)
D) I skip breakfast or delay eating for hours after training. (0 points)
E) I don’t time anything — I just eat when I’m hungry. (0 points)
6. How’s your stress level lately?
A) Low — I stay on top of my life. I love my life! (3 points)
B) Moderate — I’ve got stuff going on but it’s manageable. (2 points)
C) High — training, school, work, or life is overwhelming. (0 points)
D) All over the place — but depends on the week. (1 point)
E) I don’t notice stress, but I often feel mentally drained. (1 point)
🙋♂️ Support:
1. Financial Support — Can you afford to train like an athlete?
A) Yes — my finances let me recover, train, and eat properly without burnout. (3 points)
B) I have to work part-time, but I still have energy for training. (2 points)
C) I work a full-time job or do manual labor and squeeze in training. (1 point)
D) I’m struggling to afford basic training and nutrition. (0 points)
E) I feel like I’m surviving, not thriving. (-1 points)
2. Closest Circle — Are the people around you helping or hurting?
A) 100% — My family, partner, and friends fully support my sprint goals. (3 points)
B) Most people around me are positive, even if they don’t fully get it. (2 points)
C) Some people think I’m wasting time, but I try to ignore it. (1 point)
D) I often feel alone or misunderstood in my training. (0 points)
E) People actively tell me to stop or give up. (-1 points)
3. Specialists — Are you guided by people who know what they’re doing?
A) Yes — I work with coaches, physios, or mentors who specialize in sprinting. (3 points)
B) I’ve got some support, but it’s not sprint-specific. (2 points)
C) I watch YouTube or read to figure things out. (1 point)
D) I rely only on my own experience or trial and error. (0 points)
E) I have no guidance at all. (-1 points)
✅ Now count your points.
YOUR OVERALL SCORE:
Training (out of 12): __
Recovery (out of 18): __
Support (out of 9): __
👉 Total (out of 39): __
📊 What Your Total Score Means:
🔴 <10: THE PAIN TRAIN: You’ve got shit—too much is working against you. You’re likely undertrained, under-recovered, and carrying too much alone. This isn’t a performance plan—it’s a burnout plan. The good news? This is the rock bottom. Now get up. GET UP COME ON!
🟠 20–29: STUCK IN THE MIDDLE: You’re doing some things right, but progress is slower than it should be. You train, but not smart enough. You recover, but not fully. You’ve got support, but not a system. This is the danger zone—where athletes plateau for years. Fix one piece, and everything else clicks.
🟢 30–35: HIGH-PERFORMANCE LIFESTYLE: You’re dialed in. You train like a sprinter, recover like a pro, and you’re not alone. You’re seeing results. Keep sharpening the system—every small gain compounds at this level.
🏆 36-39: ELITE ZONE: This is rare air. You’re not just training hard—you’re living like a high-performance athlete. That means speed, power, and consistency. Keep going. You’re closer to your peak than you think. Just don't get distracted now!
🏋️ TRAINING: Are You Actually Training Like a Sprinter?
11–12 points → Limitless.
8–10 points → You’re doing well, but some parts are holding you back. Fix one thing at a time.
4–7 points → You’re training hard… but not smart. Let’s change that.
0–3 points → No direction what so ever. That’s a one-way ticket to plateau or injury.
🔍 Most common gaps?– Lack of periodization– Nervous system burnout (not having 48-72h between HIS)– No specific work for tendons– Always grinding at 95%, never truly sprinting.
🛌 RECOVERY: Is Your Body Even Able to Get Faster?
16–18 points → You're a living health potion.
12–15 points → A few habits might be inconsistent, but the basics are covered.
6–11 points → Not enough food. Not enough sleep. Not enough calm.
0–5 points → Burnout, soreness, brain fog—this isn’t toughness. It’s self-sabotage.
🧠 What to fix first?– Sleep more than you scroll– Eat for performance, not just fullness– Time your food like it’s part of your workout
🙋♂️ SUPPORT: Are You Set Up to Succeed—or Struggling Alone?
9 points → Finance Minister.
6–7 points → Your finances, your people, your mentors—they’ve got your back.
3–5 points → Sprint success needs more than effort—it needs a setup.
-3–3 points → Let’s not sugarcoat it: the life you’re in right now is holding you back.
🔥 What helps most here?– Build a circle that fuels your mission– Stop doing this alone—get a coach, mentor, or training partner– Fix financial stress if it’s draining your training
WHAT NOW?
If this helped you—even a little—you’re the kind of athlete I'd like to hang out with.
I run a growing, real community of sprinters, hurdlers, and DIY athletes who are tired of BS and ready to get faster.
No motivation spam. No average advice.
Just real talk, real results, and smart systems that work.
Or just explore the rest of the blog. Everything’s here. Free. No email walls.
Thanks for reading. You’re not alone in this.
Let’s get faster. Together.
— John
2x National Champion | Founder of JDN Athlete - Get Faster
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