Finally!! The new blog is up and running my future posts can be found HERE!
I will be moving to a new URL to help with layout issues, during this time I apologize in advance to a lack of posts.
What is the purpose of practice? As athletes, as coaches, as fathers and humans why do you practice? I want you to take a second and develop a reason for your personal practice. We all do it to some degree. Recently I have been reading Practice Perfect and listening to the wise words of John Wooden. They both discuss the idea that practice should be held to develop and hone skills. I am completely for this notion and as a strength coach I think it’s an essential part of our duties. We must develop strength and proficiency in bio mechanics and exercises such as the squat. Far too often coaches go through the motions; linear movement here, lateral movement there, a jump and then they have their athletes squat, etc etc. While these movements might be the basis for most programs out there, I believe there can be a deliberate purpose to each and everything we do with an emphasis on “practicing perfect”.
I will give an example that I use very frequently, in fact I have seen such great results with it that I use it every time we squat. We start EVERYONE using bar weight, they perform the rep perfectly, keeping the bar vertical (no horizontal movement), pulling themselves into the squat (knees are pressed out and the eccentric portion is a controlled movement), this sets them up for an explosive concentric movement, pause and repeat. If the athlete struggles with this, I continually coach and give feedback. While this may seem overboard John Wooden was known for teaching his athletes to put on their shoes and tie their laces, overboard? Some may say yes to both accounts, some may claim it’s a waste of time. Personally, I have seen record numbers for ALL of my lifters. I do a lot of cluster work around 90 percent so it’s extremely important to me to have faith that when I load my athletes to that type of stress, they are able to think back to the movement pattern they have practiced to be perfect at. I use a variety of drills that places the emphasis on perfection. As athletes they need to perfect certain movements, tasks and skills. This helps relate the weight room and all other aspects of my programs to the field and I feel they have more carry not only in their movements but their mindset as well.
This one is straight from one of my athletes mouths, and made me laugh hopefully it accomplishes the same task for you – “Sucks to suck!”
Crossfit IS a great cardiovascular workout, it is intense, it does have team components and a great atmosphere. That being said it involves unplanned workouts that the body can’t adapt to. While the Crossfit community thinks this is beneficial, it is actually isn’t. It can lead to minimal strength and power gains, I will admit something is better than nothing, but with no structure you are setting yourself up for failure. Performance programs are founded upon Periodization. There are a variety of ways to write a program, undulating, conjugate, contrast, etc. but a planned method, a system, must be used in order to successfully develop the traits of fitness such as strength, conditioning and power. Strength, conditioning and power are general qualities that life requires whether an individual is a retired soccer mom or an NFL running back.
Crossfit WILL get you injured. It involves very technical exercises with incredibly large amounts of volume. It also targets a population that once was sedentary leading to decreased muscular function and mobility. These components are a sure way to set an individual up for failure and or worse injury. Exercises like snatches done repeatedly will fatigue stabilizing muscles such as the rotator cuff and core musculature, resulting in increased risk for damage and injury to occur. If an individual’s biomechanics are flawed due to a lack of mobility again the chance of injury increases. Disc injuries, shoulder injuries and a variety of other injuries are continuing to plague the Crossfit community. Some of these injuries can cost weeks, months and even longer to heal from, resulting in lost gym days and stagnant training or worse a detraining effect. These injuries can and should be prevented by proper Periodization. The truth is Crossfit is not safe nor effective and other methods should be implemented to safely and effectively train our populations whether it be a soccer mom, masters athlete or NFL professional, periodization must be used.
I apologize for a lack of content this week. That being said here is my must reads of the week!