The Athlete Archetype Framework

A Totally Unscientific Way of Thinking About Different Athlete Needs and Motivations

As a coach, I’ve spent years observing how athletes respond to training, feedback, and the challenges of competition. Over time, I’ve noticed patterns (not sure if real or imagined!) in their behaviours and tendencies, which led me to create a simple but practical system to help me manage them better—not just as athletes, but as people. Let’s call it the Athlete Archetype Framework.

Now, let me be clear—this isn’t a scientific system. It’s not based on research papers or psychological studies. Instead, it’s a simple framework I’ve developed through my personal experiences to categorise athletes into three types based on their personalities and behaviours. It’s helped me tailor my coaching to suit their needs, both in training and in life, and as a personal cue to get me thinking about the different preferences and ways of thinking of the athletes in my squad.

Here’s how I see the three archetypes, what each type bring to the squad dynamics, and how I approach coaching them:

Archetype 1: The Firestarter 🔥🔥🔥

They Bring Big Energy and Intensity to the Squad

‘Firestarters’ are the athletes who light up every session with their energy and intensity. They thrive on external rewards, whether it’s performing in front of a big crowd, engaging with their social media followers (who often get a behind-the-scenes look at their training), or competing with the other athletes in the squad. The Firestarter in your squad might be the sprinter who loves training when the whole team is watching, or the jumper who thrives on applause before every (and I mean every) attempt. However, their enthusiasm often comes with a “more is better” mentality, putting them at risk of overtraining or pushing beyond their physical limits. This can lead to frustration or injury, especially when their high effort doesn’t immediately translate into results.

As natural leaders, Firestarters can elevate the intensity of a group session and energise their teammates, making group training a great environment for key sessions. For example, a Firestarter might perform best during a timed sprint session alongside the squad, where competition and camaraderie fuel their drive. However, they also need balance. Light recovery days are better suited to smaller groups or even solo sessions to prevent them from overdoing it. In these moments, I keep an eye out for signs of fatigue or frustration, helping them channel their energy more productively.

Sometimes, Firestarters respond well to louder, high-energy encouragement, especially during peak efforts, such as clearing a personal best in the high jump or sprinting through the last repetition of an interval set. Coaching them requires striking a balance: leveraging their intensity while protecting them from burnout. It’s about celebrating their passion while teaching them that, in training, smarter is often better than harder.

My Example: Trying to Control "Alex", the Firestarter

I've been coaching a great young human (let's call him Alex), who is a textbook Firestarter. He thrives on external validation and loves showcasing his strength—particularly in the gym. During what was supposed to be a hypertrophy and endurance session (15 rep sets), Alex turns the workout into an impromptu 1-rep max competition. Loading heavy weights, rallying other athletes to watch, and pushing well beyond the session's intended focus, Alex’s competitive drive is on full display. While impressive to his followers, this behaviour is counterproductive to their training phase and increases the risk of injury.

To manage athletes like Alex, I focus on creating an environment that aligns with the session's goals. Scheduling them in smaller groups or providing direct supervision helps minimise distractions. Giving specific, measurable targets—like “4 sets of 8 reps at 70% max”—keeps their focus on task.

I also frame hypertrophy work as a key step toward broader goals, such as improving sprint power in the blocks or maintaining top-end speed in the final 50 metres. For example, I’ll say, “This session is about building the muscle endurance you need to explode off the blocks and maintain form at the end of a race.”

To satisfy Alex’s need for validation, I incorporate small challenges and provide positive feedback when they excel: “Great control on that set—this focus will make a real difference on the track.” By channeling their energy productively, I ensure they remain engaged, avoid burnout, and stay on track with their broader development plan.

Archetype 2: The Heartbeat ❤️❤️❤️

They Bring Vibrancy and Social Cohesion to the Squad

‘Heartbeats’ are emotionally expressive and I’m giving them this name because they tend to wear their hearts on their sleeves. Their energy and mood can fluctuate, leading to inconsistent training performances, but their emotional nature also makes them deeply connected to their coach and team. These athletes thrive on connection, requiring frequent reassurance that they’re progressing and that their efforts are meaningful. For example, in a track and field context, this could be the middle-distance runner who visibly struggles after a tough session, questioning their progress, or the hurdler who takes team dynamics to heart and is affected by any conflict within the squad.

‘Heartbeats’ often seek specific direction but may require additional clarification to feel confident in executing their training. They’re open about their feelings, often sharing personal struggles or stories with their coach, and are highly sensitive to criticism or disruptions in social dynamics within the training group. If left unsupported, they can become distracted or lose confidence.

To coach them effectively, I use positive reinforcement, focusing on small, actionable steps to build their confidence and keep them on track. For example, after a hurdling session, I might say, “Your lead leg was strong through that rep—let’s work on driving your trail leg higher for even more speed.” This feedback focuses on what they did well while framing improvements positively. I also make time during sessions for them to talk or vent, allowing them to feel heard and supported, whether it’s about a tough workout or a challenge outside of training. Lastly, I provide consistent reminders about the long-term plan, reinforcing that their progress may not always feel linear but is moving in the right direction. By doing this, I try to ensure their emotional needs are met while keeping their focus on their broader goals, helping them thrive both on and off the track.

My Example: Keeping "M" on Track

M is the emotional glue that holds the squad together, always ready to uplift and support others in the squad (and even her competition!). However, their deeply empathetic nature sometimes comes at the expense of their own progress. On more than one occasion, I’ve caught them sitting out an important session—not due to injury or fatigue, but because they’ve prioritised helping a struggling squadmate work through their emotions. While the intentions are admirable, they can derail their own training, especially when it happens during critical phases.

Full disclosure - I struggle finding the balance right with this kind of athlete. To keep M happy and performing at their best, I need to balance emotional needs with athletic development. Firstly, I ensure M feels consistently validated and supported by myself and the other athletes. For example, during a tough interval session, I’ll offer encouragement that highlights both her effort and leadership: “M, you’re setting the tone for the whole group with how you’re attacking this. Keep it up—it’s inspiring to everyone here.” This kind of feedback fuels their intrinsic need for connection while reinforcing the importance of focusing on her own performance.

To prevent them from feeling unsupported themselves, I build in planned open-ended questions during or after sessions where they can express themselves, share their thoughts, or even celebrate their teammates’ successes. For example, "How did that session make you feel, M?"

After completing the main workout, I also might give them the responsiblity of leading the cool down and debrief with the group, reinforcing their role as the 'social glue' of the squad, while ensuring they stay engaged in their own training

By creating an environment where M feels recognised and supported, while also keeping them focused on their training goals, I try to help them maintain the balance between being the emotional cornerstone of the group and achieving their own athletic potential.

Archetype 3: The Rock 🛡️🛡️🛡️

They Bring Consistency and Discipline to the Squad

‘Rocks’ are the epitome of calm, consistency, and discipline. These athletes thrive on structure and clear instructions, approaching their training with a methodical, goal-oriented mindset. In the right environment, they are entirely self-contained, quietly going about their work with minimal need for external motivation or intervention. For instance, a Rock athlete might be a runner who diligently follows their weekly mileage and tempo workouts, hitting every session with precision and consistency. Their reliability makes them particularly dependable when it comes to peaking for major events, as they stick to the plan and execute it without fail.

Rocks typically look for structured directions and execute exactly as instructed, seeking clarification where needed. On a personal level, they don’t tend to share much about their personal life, and their regimented nature means they prefer minimal disruptions to their routine. These athletes are internally motivated, focused on their long-term goals, and unshaken by external pressures.

When coaching ‘rocks’ I focus on providing detailed, specific instructions with clear goals that align with their broader objectives. For example, when preparing a distance runner for their season’s target event, I might outline a taper phase with exact rep targets and rest intervals, knowing they’ll execute it to the letter. ‘Rocks’ don’t need usually rely on emotional pep talks or loud music to get them ready to compete; they thrive with calm, consistent guidance. Their programming is often straightforward and progressive, designed to build toward long-term milestones. With Rocks, less is often more, as their disciplined nature ensures they’ll stay on track without constant supervision. As a coach, my role is to respect their autonomy while ensuring their training aligns with the goals we’ve set together.

My Example: "Jack", A Self-Motivated Performer

Let’s take my "Rock" athlete, Jack, a 1500m runner who epitomises consistency and self-sufficiency. Jack thrives on structure and clear expectations, and once I provide him with a well-thought-out training plan, he’ll execute it with focus and discipline, often at just the right intensity. He’s the type of athlete who never misses a session, rarely complains, and can train almost autonomously without needing—or asking for—much from me. However, this independence can make Jack easy to overlook, as he’ll never seek validation or feedback, and if I don’t check in proactively, I might not hear from him at all.

To meet Jack’s needs and keep him performing at his best, I schedule regular one-on-one meetings, even if he doesn’t appear to need them. These meetings are an opportunity to go over his progress, discuss any challenges he’s facing, and ensure he feels connected to the broader goals of our program. For example, I might ask, “How did the tempo session feel this week? Are you noticing improvements in your endurance on the longer reps?” This keeps Jack engaged and provides a space for him to share insights that he otherwise might not volunteer.

When it comes to feedback, I focus on specific, performance-related observations. Jack may not need constant encouragement or emotional support but appreciates clear, constructive feedback that aligns with his methodical approach. For example, after a session, I might say, “Your pacing on those reps was spot on—your consistency is going to pay off in your next race.”

Finally, while Jack doesn’t actively seek recognition, I make an effort to acknowledge his quiet leadership in the squad. For example, I might highlight his example to others during a group session: “Everyone, watch how Jack maintains his form in the final reps—this is what we’re aiming for.” This reinforces his value to the team while respecting his low-key personality.

Now I’m going to discredit everything that I’ve written and admit that no athlete truly fits neatly into any of the three archetypes.

My Athlete Archetype Framework isn’t about putting people in rigid boxes—it’s about starting the conversation of understanding the different ways athletes think, feel, and respond to training. Every athlete is unique, but recognising these broad patterns has helped me adapt my coaching style to meet their needs. Athletes often exhibit traits from all three archetypes, shifting between them depending on their circumstances, training phase, or emotional state. I use this framework as a flexible guide to adapt my coaching approach, responding to the same athlete's needs differently based on where they are at any given moment.

Whether I’m working with a ‘Rock’ who thrives on quiet consistency, a social ‘Heartbeat’ who needs reassurance and connection, or a ‘Firestarter’ who lights up the track with their intensity, this system reminds me to think about the unique motivations and tendencies of each athlete. It helps me coach the whole person, and that’s when the real progress happens.

My Archetype Summary Table

Athlete Type	Tendencies	My Coaching Approach
The Firestarter 🔥	Motivated by external rewards like crowds or recognition. Brings tremendous energy and effort daily but struggles with moderation. Prone to frustration when results don’t match effort, especially under fatigue. Natural leaders but can overreach or become emotional under pressure.	Plan group training for high-priority days to harness energy positively. Include light training days to prevent burnout or injury. Use louder encouragement during critical efforts when needed. Monitor closely for signs of fatigue and frustration.
The Heartbeat ❤️	Needs specific direction, often followed by clarification. Openly shares personal struggles and values emotional connection. Sensitive to social dynamics and criticism. Thrives with hands-on, engaged coaching.	Use positive reinforcement and actionable feedback. Set aside time for them to share or vent. Provide frequent reminders about their progress and long-term goals. Communicate patience and empathy consistently.
The Rock 🛡️	Looks for specific direction and executes exactly as asked. Offers little personal insight. Highly regimented, internally motivated, and goal-oriented. Thrives in structured environments and peaks easily at the right time.	Provide detailed, specific instructions and clear goals. Use calm, measured communication; avoid raised voices. Offer consistent programming with minimal disruption. Focus on long-term progression and precision peaking.

I’d love to hear about your experiences with how you adapt coaching for different types of athletes in your squad.
Let me know in the comments below if you’d like to discuss more.

^Names in the article have been changed.