Understanding Baselines and Responsiveness to Make Sense of Your Progress

In this solo episode of the HNL Movement Podcast, Andrew breaks down an important concept from David Epstein’s The Sports Gene: the interplay between your starting point—your baseline—and how well you respond to training. Whether you're an athlete, coach, or just someone trying to make progress in your fitness journey, understanding where you fall on this spectrum can bring clarity, motivation, and smarter training decisions.

Andrew walks through the four combinations of baseline and responsiveness—low/low, low/high, high/low, and high/high—sharing insights on how society typically labels each group. From the underdog “most improved” athlete to the so-called “wasted talent,” he challenges these stereotypes and reminds us that everyone progresses differently. The takeaway? Use this framework as a tool for perspective, not an excuse.

Ultimately, your baseline and response rate don’t determine your ceiling—they simply shape the path you’ll take. This episode is a powerful reminder that consistency, mindset, and intelligent training are still the biggest drivers of long-term growth. Tune in for a quick, insightful perspective that will change how you view progress in training and performance. Enjoy the episode!