Built or Born? Coaching in the Mud Puddle of Genetics and Performance

We’ve all heard it: “That kid’s just built different.”

But what does that actually mean? Is greatness in sport purely genetic? Is success about training harder—or understanding how someone’s body was built to perform?

In my early career, as I began exploring the world of genetics in sport, there was this persistent “if-then” mindset floating around in the performance world.

If an athlete had the “right” gene—then they could be elite.

If not—then good luck.

At the time, genetic markers like ACTN3 and COL5A1 were being promoted as golden tickets or red flags. A sort of biological sorting hat that would tell us who could do what. And as the genetic testing industry grew—both in science and in commerce—the assumption was that we’d have more clarity.

Spoiler alert: we didn’t.

The Mud Puddle: When Genetics Isn’t a Map

The more genetic data we gathered, the more the picture got… muddy. The so-called “perfect profile” didn’t always match the outcome. Outliers kept popping up—athletes defying what their genetic cards suggested they were capable of.

The reality? Possessing the right pieces doesn’t guarantee the right result.

It’s not a blueprint—it’s a mud puddle of variables.

Why? Because genes don’t act alone. They interact, express, and respond to environmental conditions, training, nutrition, sleep, and stress. You might carry the “ideal” gene for power output, but if your training isn’t aligned, your recovery isn’t supported, or your environment limits opportunity—you might never tap into that potential.

So while genetics provides insight, it rarely provides certainty.

ACTN3: The Poster Gene for Power

Let’s talk about one of the most famous examples: ACTN3, sometimes called the “sprinter gene.”

Athletes with a certain version of this gene tend to produce more explosive force—think sprinting, jumping, and other fast-twitch dominant movements. Great, right?

But not everyone who’s elite in power sports has it. And plenty of people who do have it never make it out of recreational competition. It’s not the gene—it’s how it fits into the whole.

That “whole” includes:

• Training history and movement literacy

• Coaching quality

• Injury exposure and recovery

• Nutrition and stress regulation

• Motivation and mindset

So yes, ACTN3 might inform how we approach power training—but it doesn’t decide your career path.

COL1A1 & COL5A1: Connective Tissue and Recovery Clues

These genes are often associated with connective tissue resilience. Athletes with favorable versions may recover better from eccentric loading—think cutting, landing, or decelerating. They might be less prone to ligament or tendon injury. But again, it’s a sliding scale, not a light switch.

Two athletes can have the same gene, yet:

• One recovers quickly, thrives on high-frequency training.

• The other handles high-load exposures well, but struggles with repeated stress.

• A third might be susceptible to overload and need extended recovery after heavy deceleration work.

And this is where it gets interesting for coaches…

Coaching with Genetics in Mind (Not in Charge)

I never look at genetic data as destiny. I look at it as a conversation starter.

Even without formal testing, coaches can tap into what I call Observational Genetic Identification (OGI). It’s a fancy term for paying attention:

• What does this athlete enjoy doing?

• What do they recover well from?

• Where do they break down or plateau?

Ask questions. Observe patterns. Learn family history. You don’t need a lab coat to be genetically aware.

Key coaching tip:

Don’t assume weakness or failure is a character flaw—it might be a recovery mismatch or a load issue.

Recovery: The Limiting Factor We Ignore

This is where genetics, lifestyle, and coaching all intersect—recovery.

Genetic profiles can suggest how well an athlete handles repeated eccentric loads, inflammation, or high-frequency stress. But life—sleep, nutrition, school, emotional stress—also determines how much gas is left in the tank.

As a coach, I’ve seen this play out hundreds of times. Two athletes do the same session. One shows up fresh the next day. The other’s still dragging. Is one tougher? Not necessarily. One might just be built to bounce faster—or be living a life that supports recovery more effectively.

What you recover from ultimately shapes what you can adapt to. And that defines your ceiling.

Nutrition and Support Matter More Than You Think

You can’t out-train poor recovery. That’s why supporting the system matters as much as stimulating it.

Strategies that can help optimize recovery based on genetic tendencies:

• Omega-3 and antioxidant-rich foods (reduce inflammation)

• Creatine (especially for those with lower natural phosphocreatine turnover)

• Strategic carbohydrate use (support energy system replenishment)

• Fascia and soft tissue care

• Monitoring load and frequency—not just how much, but how often

Coaches and parents love to talk about “load.” But it’s not just about how heavy—it’s about how frequent and how individualized the recovery is.

Built ≠ Better. Built = Unique.

Here’s what I’ve come to believe, after all the testing, tracking, and training:

Genetics is not a gatekeeper. It’s a compass.

Some athletes are naturally wired for power, others for endurance. Some have to recover longer. Some adapt faster. The job of a coach isn’t to rank or judge—it’s to build the path that works.

Don’t coach to the average. Coach to the individual.

That doesn’t mean every kid gets a lab report. It means you ask better questions. You watch more closely. You design with flexibility, not formula.

Big Finish: We Coach in the Mud

Genetics is powerful—but it’s not perfect. It’s messy. It’s layered. And it’s always changing based on context.

So, yes, use the science. Get the tests if they’re available. But more importantly—observe, listen, and adjust.

Coaching in the mud puddle isn’t glamorous. But it’s real. It’s where most of the growth happens.

And when you learn to coach there—you start unlocking potential no test can fully predict.

Here’s a little video about back in the day when I thought I could learn it all, but like my hair, that didn’t seem to last. Now I can just appreciate want I do and don’t still have.

https://youtu.be/U_pwTyH-sUU?si=3gHFC9sY7xxN2Lst