Blog #11: The Performance Pyramid
Thanks for tuning in to another blog post from Session 41 LLC, a Naples, Florida-based personal training company designed to prevent injury and get you feeling and moving better. Blog #11 discusses the Performance Pyramid that was pioneered by renowned physical therapist and strength coach Gray Cook. If you just can’t seem to shake those aches and pains that stunt your training, or you struggle to make consistent progress in your fitness, this blog post may be just what you’re looking for.
What is the Performance Pyramid?
The Performance Pyramid is a conceptual model developed by physical therapist and movement expert Gray Cook as part of his broader Functional Movement Systems (FMS) framework. The pyramid illustrates a hierarchy of human ability where optimal performance is only possible when lower-level qualities are adequately developed before higher-level ones are trained. Cook describes movement competency, capacity, and specialization as distinct yet interrelated levels that should be addressed in that order (Functional Movement Systems):
Movement Quality – this encompasses fundamental, mobility, stability, and motor control that all work together to ensure safe and efficient movement.
Movement Capacity – this stage refers to capacities such as strength, power, speed, endurance, and overall fitness ability.
Sport Performance – this highest level deals with sport-specific goals and athleticism needed to perform well in activities like basketball, tennis, pickleball, and any competitive sport (except chess maybe).
Why the Pyramid Matters
1. Movement Quality First
One of Gray Cook’s core philosophies—often summarized succinctly as “move well before you move often”—emphasizes that, without a competent movement base, training variability increases and so does the risk of injury (On Target Publications).
“Movement Quality” is simply a function of: mobility, stability, and motor control.
Mobility refers to controllable range of motion.
Stability is the extent unwanted forces can be resisted.
Motor control is the neuromuscular coordination needed to perform proper movement patterns.
Poor movement competency (dysfunctions in mobility, stability, or motor control) acts as a bottleneck and limits how effectively a person can express strength or develop power because the body is compensating to achieve a task. This compensation loads tissues asymmetrically and inefficiently, leading to stress concentrations and, eventually, injury. One of the most common movement faults is when the knees collapse inward during squats, caused by a lack of stability. This places excessive stress on the knees and lower back, while inhibiting the glutes, which are supposed to be the main drivers of the movement. Continuing to perform squats in this way will limit the amount of progress to be had and may even result in pain/injury.
2. Optimizes Training
Strength over the top of poor movement does not equal better performance. In fact, additional strength will reinforce existing, poor movement patterns. For instance, if you squat poorly, but all you do is train squats, then you will only get very good at squatting poorly.
By starting at level 1, Movement Quality, we can ensure the right muscles are firing at the right time to create optimal movement. Then, we reinforce optimal movement with strength, power, and endurance.
3. Supports Progressive Overload
Everyone knows that if you want to get stronger, following the principle of progressive overload is crucial. Progressive overload is a process of gradually increasing controlled dosages of stress on the body with the goal of improving strength, muscle growth, endurance, or other aspects. However, you cannot incrementally increase weights if you’re in pain from those stress concentrations and bottlenecks mentioned earlier.
How to Use the Performance Pyramid
1. Assess Movement First
Start with a systematic movement assessment like the Functional Movement Screen or a similar qualitative evaluation that looks at the function of each major joint in the body. The Overhead Squat, discussed in the last blog, is a great screening tool because it exposes many deficits. The goal here is not to predict injury risk exclusively, but to identify limitations in basic movement ability (PMC).
Are you missing ranges of motion at the ankles, hips, spine, or shoulders?
Do you have the stability and motor control to execute exercises with good form?
2. Prioritize Foundational Work
If you found a deficit in mobility, stability, or motor control, let’s work on that:
How can I improve Range of Motion? The tools at your disposal are soft tissue mobilization, joint mobilizations, stretching, and strength through a full range of motion. Check out Blog #3 on improving flexibility to learn more. Common areas of stiffness are calves, hamstrings, quads, hip flexors, glutes, thoracic spine, and lats.
How can I improve Stability? Train with exercises that challenge you in your ability to resist motion. You want to be able to resist the undesired forces pulling you into a compensated position. Some examples are side planks, lateral banded squats, or bird dogs.
How can I improve Motor Control? This is the easiest to achieve if you have enough mobility and stability. Try to think about what movement fault you’re committing and how the movement should feel when performed properly. Use a mirror or seek out a third party. Think about what you should be feeling versus what you are feeling.
3. Build Capacity Thoughtfully
Once movement quality is established or progressing meaninfully, begin integrating strength, power, and other capacity-based work. This includes:
Resistance training
Plyometric work
Endurance exercise
Make sure these activities continue to reinforce the movement quality framework rather than undermine it.
4. Add Skill Development Last
This is where sport- or activity-specific drills are introduced. Whether training someone for sprinting performance, basketball skill sets, or everyday functional tasks, ensure the basics are solid first. This avoids building high-level performance on unstable foundations. If you have no desire to pursue sport-specific goals, then stick to the first two levels of the pyramid.
Common Performance Pyramid Profiles
What does your pyramid look like? Below are some common shapes that you might develop, given your postural, exercise, and injury history:
The Optimal Pyramid: you have an excellent balance of foundational movement, movement capacity, and sport-specific skills. Your risk of injury is the lowest, and you’re well-prepared for exercise.
The Top-Heavy Pyramid (top-level is excessive): you are excellent at your sport because you only exercise through your sport! However, you do not have a foundation in movement quality or capacity, so you may be moving poorly and compensating during your sporting activities. You are probably stiff as wood and not very functional. This pyramid shape would have the highest risk of injury because the body’s capacity does not equal the demands of sport.
The “Bloated” Pyramid (mid-level is excessive): you are very developed in strength, endurance, and power. However, you are defaulting into suboptimal movement patterns and positions because of a lack of stability and or mobility. Examples include allowing the knees to collapse in a squat or shrugging the shoulders during pushing movements. These movement faults are likely to stall progress and may lead to pain before, during, or after exercise.
The Short and Fat Pyramid (Low-level is excessive): you prioritize mobility and stability, but you lack maximal strength, power, and endurance. Your injury risk is not as high as the “Bloated” Pyramid, but you may be susceptible to sarcopenia, tendon injuries, or limited fitness.
Recognizing these patterns helps guide where to focus your efforts for the best outcomes.
Final Thoughts
Gray Cook’s Performance Pyramid offers a clear, hierarchical approach to understand how we should develop fitness. By placing movement quality at the base and encouraging deliberate progression through capacity and skill, you can build adaptable, durable, and efficient physical capability.
In a world that often prioritizes numbers— weights lifted, miles run, or calories burned—the Performance Pyramid reminds us that how someone moves matters just as much as how much they move.
References
Gray Cook. Movement Principles (Functional Movement Systems).
Gray Cook. Movement Principles (Functional Movement Systems). (On Target Publications)
International Journal of Sports Physical Therapy. Functional Movement Screening… (Cook et al., 2014). (PMC)
To helping movement health,
Ethan
About the Author:
My name is Ethan Gendron, and I am a Certified Personal Trainer and founder of Session 41 LLC, a Naples Florida based fitness company. I am certified through W.I.T.S., an NCCA accredited institution. I have years of experience working with clients of all ages and backgrounds, ranging from seniors to children. My firsthand experience in training and competing in triathlons has given me insight into the practical application of biomechanics, mobility, and strength training for performance enhancement. I have a background in injury prevention, not by choice, and am passionate about helping others avoid chronic pain. No matter your current fitness-level, I believe everyone should think of themselves as an athlete and, therefore, train like one.
Disclaimer:
The information contained in this blog for informational purposes only. Use information discussed here at your own risk. One should always consult a qualified Healthcare Professional before beginning any exercise program. Content published by Session 41 LLC should never be used as a substitute for proper clinical attention.
