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The Deep Dive: An Athlete's Blueprint for Elite Performance

The Deep Dive: An Athlete's Blueprint for Elite Performance

Written by: Dr. Gaspar A. Rosario Jr. Clinical Performance Specialist
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 Welcome to The Deep Dive, the official podcast of ACTOS Performance Innovation! Each episode brings our expert blog articles to life in a conversational audio format—perfect for your commute or workout. Join your hosts, Stella Hayes, Theo Sterling, and Silas Valor, as they explore the insights and strategies of Dr. Gaspar A. Rosario Jr., Clinical Performance Specialist in Athletic Development. Together, they break down the science behind elite strength, conditioning, injury prevention, and the all-important athlete mindset. Stop guessing, start training like a pro.Dr. Gaspar A. Rosario Jr., Clinical Performance Specialist Hygiene & Healthy Living
Episodes
  • Mind, Muscle & Mastery: Athlete Training Principles

    Mind, Muscle & Mastery: Athlete Training Principles
    Jan 26 2026

    Focusing on the essential relationship between the mind, body, and skill mastery in sports performance, we break down athletic development into three key components: Repeated Behavior = Habit, which emphasizes that consistent practice builds automatic "muscle memory" and frees up mental energy during competition, Repeated Muscle Response = Reflex or how the body to responds and finally Related Cognitive Reaction = Recall, on how the brain can quickly access strategic information.

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    15 mins
  • How to cut through the noise and maximize performance: Effective Efficiency

    How to cut through the noise and maximize performance: Effective Efficiency
    Jan 26 2026

    There is a flood of information out there regarding training, nutrition, drills, etc. So many options, you do not know what to pick, where to go, or what is best. Here, we help you gain some clarity on the best way to maximize your performance and your results.

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    7 mins
  • Managing Overuse Injuries: Pain, Rest, and Return to Play

    Managing Overuse Injuries: Pain, Rest, and Return to Play
    Jan 19 2026

    overuse injuries, which are common among athletes, particularly in youth sports, and account for over half of all injuries according to a Sports Medicine journal study. These injuries develop from repetitive stress without adequate rest, contrasting them with sudden, acute injuries. Modern management protocols favor M.I.C.E. (Movement, Ice, Compression, Elevation) over the older R.I.C.E. method, emphasizing that gentle, pain-free movement (M.O.T.H.) is crucial for healing.

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    14 mins
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