“A trainee must learn first to be quiet, then to be alone, then to face and examine himself, then to recognize and speak truth, and finally be with others, unaffected by circumstance or surrounding, of single mind.” --Jason Dougherty

My experiences with athletics, academics, physical training and military service have exposed me to different types of people. Based on this exposure, I have observed several characteristics that distinguish world-class trainees from the pack. The purpose of this essay is to explain these characteristics, and highlight their significance. These characteristics are frequently observed in the gymnasium, yet I believe their relevance applies to numerous occupational fields. A complementary case study will illustrate the characteristics in a real world scenario.

There are a number of characteristics common to world-class trainees. Specifically, these characteristics include, but are not limited to:

Desire. World-class trainees have an insatiable desire to improve. They are self-motivated and take action in the absence of specific direction. Their burning desire enables them to take the “full dose” of the training.

Willingness to Listen. Great trainees understand the necessity of listening. They are teachable, open and willing to accept guidance and correction. Engaged listening fosters effective communication between pupil and teacher. Intelligent discussions pertinent to the situation ensue, which strengthen the bonds of trust and confidence.

Dedication to Fundamentals. Exceptional trainees embrace fundamentals. They build on an already solid foundation, performing common movements uncommonly well (virtuosity.) Great trainees improve with regular, deliberate practice. Pre-workout time is maximized and used as an opportunity to sharpen basic skills.

Mental and Physical Preparedness. World-class trainees are prepared at every session. They understand that early is “on-time.” They are enthusiastic about the opportunity at hand, regardless of how they “feel.” They recognize rest and nutrition not as distractions, but rather complementary building blocks of elite human performance.

Ability to Train Alone. While a group dynamic offers encouragement and mutual accountability, there are times when a trainee must work alone. Military deployments, austere environments, unpredictable schedules and road trips present training disruptions. Excuses aside, a world-class trainee will find a way to face rigorous protocols alone and unafraid. The seeds of world-class performance are often born in the silence and solitude of the morning darkness.

Behavior under Duress. World-class trainees are able to deal with injury and the mental anguish of rehabilitation. They may get temporarily discouraged, but are able to bounce back quickly and with even greater resolve. They understand that pain and injury are part of the contract. World-class trainees reveal their true character in times of discomfort and adversity. Great trainees perform well by themselves and in group or team settings.

-Andrew Thompson is a Major in the U.S. Marine Corps, a level-3 CrossFit certified trainer and founder of CrossFit Quantico.