Ever wonder why some people seem to progress exponentially faster in their training than others? While there may be a host of reasons, the most prevalent is that they stick to the programming. They have a plan set up by a coach, and they follow it. They commit to a workout schedule, (either a set routine or to set amount of days per week) no matter what the WOD is. They don't come up with new programming plans every week--they stay focused on the big picture. They focus on full range of motion and good form so as to get the full benefit of each exercise. And most importantly they don't cherry-pick their workouts. Do you see a workout with a few miles of running or a heavy set of snatches and decide you're due for a rest day? On the other hand, do you plan to take a much needed rest day and see a workout that looks too fun to pass up so you show up anyway? If you answered yes, you may be a cherry-picker!
Many people exercise but are not getting the full benefits that exercise can provide. They go to the gym, do whatever feels easy or convenient that day, and go home. This is not to say that people shouldn't have days like that every so often. Sometimes you need to set yourself up for success in your workout, and this is absolutely more beneficial than sitting on the couch at home. However, I have found that for every person who crushes the easy workout every once in awhile, there are ten who exclusively cherry-pick their workouts.
Then there are those who consistently sandbag their workout. By sandbagging, I mean they simply show up without a plan, not knowing how to go about the workout. This is the difference between training smart and simply wandering around without a goal in mind. Are you avoiding your max lift because you know how much effort is involved, and you want to "take it easy" today? Are you standing around taking water breaks during the workout? Do you even know what your benchmarks are??
The other problem I consistently see is the opposite side of the coin: people come up with too many "plans" and not enough follow through. For example, say the WOD involves a good amount of running. You decided that you're going to beat your old mile time, but by the end you have fallen short of your goal. You have a moment of self-pity before you suddenly have an idea! A brilliant idea! You're going to work on your running. Your cardio sucks, and you just have to do something about it, so now you're going to go running every day after your workout.
The very next day is a strength WOD, working up to one rep max back squats. You beat your old max by five pounds and you're ecstatic! But then suddenly you see the girl next to you loading her bar with 30 more pounds than you and making it look easy. Suddenly your new max isn't good enough. You need to work on your back squats. You think "That's it--I really have to get my strength up. If I do back squats three times every week, I'll be so much stronger."
The point is that if you focus too much on one thing, something else in your training may suffer. Coaches are trained to make you the best well-rounded athlete, not the best back squatter or the fastest sprinter. That is not to say that you shouldn't spend time working on your weaknesses. But do it in a way that won't interfere with your everyday workouts. Supplemental work should be carefully chosen so as not to conflict with your programming.
This is where group dynamic and coaching come into play. There are pros and cons to both working out solo, as well as working out in a group. But I have found that when people consistently workout with a coach while following the prescribed programming, they easily break through the plateau that inevitably sets in after they've exhausted their own training skillset.
I understand that everybody has those days, regardless of how much they may enjoy the community aspect or professional feedback during their workouts. It's those days where maybe you’d rather not be coached or interact with others. It can happen for any number of reasons: bad day at work, schedule conflicts, lack of sleep, etc. Sometimes you just want to be left alone and work at your own pace and there’s nothing wrong with that. But continuously forgoing professional coaching is where people begin to backslide and/or get stuck.
Working out alone also eliminates the accountability factor. It is impossible to cherry-pick a workout with a coach. A good coach will continuously challenge athletes to rise above their preconceived limitations with the development of specialized programming. And not only are you answering to a coach, you also have your fellow athletes that you become accountable to. Knowing that your score is ultimately going to end up on the white board alongside others is an exceptional motivator. It applies that pressure that is otherwise lacking in a solo workout. Greg Glassman once said something along the lines of “You’ve never actually been bike riding until you’ve ridden with someone who would rather die than see your tire in front of theirs.” The same is true in training.
Aside from a lack of professional programming, working out solo deprives you of the watchful eye of a knowledgeable coach. This can be dangerous when attempting movements that are unfamiliar, or simply have not been adequately mastered; such as high skill gymnastics or complex barbell movements. By repeatedly training without proper movement cues, flawed muscle memory is reinforced. This not only increases the chances of injury, but also keeps the athlete from reaching the full potential of the movement.
Perhaps the most important rationale for working out with a coach is the fact that they will make sure that you are utilizing your time in the gym wisely. Quality programming "encourages new skill development, generates unique stressors, crosses models, incorporates foundational movements, and hits all three metabolic pathways". This is not something you get from generalized online workouts. Learning how to effectively program workouts for a wide range of athletic capabilities is an art. As coaches, we are taught that this art form is contained within "a choreography of exertion that draws from a working knowledge of physiological response, a well-developed sense of the limits of human performance," as well as "the use of effective elements, and experimentation". And like art, "the most effective workouts are remarkable in composition, symmetry, balance, theme, and character." (CrossFit, Inc.)
Overall, working out under the supervision of a coach ensures that you are not wasting your energy reinforcing ineffective movement patterns. This not only a misuse of your time, but it is unsafe. Safety should be your number one priority. If you are not confident in your ability to execute the movement the way it was intended, you are putting yourself at risk for injury. Save those days for when you have a coach to guide you through these more challenging movements. The coach's job is to design programming that allows for the incorporation of various skill progressions that move you toward your goals in a cautious, yet efficient, manner. Movement proficiency is developed within a framework of sets and reps and specialized workouts that have been tested repeatedly before being proven effective.
Coaches are trained to provide programming for a reason. As the old saying goes: "If you fail to plan, you plan to fail". This programming can be geared toward specific weaknesses, it can be designed with a competition or other training goal in mind, but the most essential tenet is that it is a deliberate and calculated roadmap toward your improvement. Take advantage of it, and you will discover your true potential!
No comments:
Post a Comment