As a trainer and coach, developing the "eye" for technique is crucial. Even more vital, is the ability to identify flaws and coach them toward a more true movement. This is true in all aspects of athletics... from weightlifting to badminton, efficient movement is driven by technique. And the success of the athlete can be influenced by the trainer's ability to coach without crushing the spirit of intensity.
This week in the RedShed, we had some challenging workouts. In two workouts specifically, there was a noticeable gap in times and reps posted. I would like to offer my perspective on understanding the numbers.
In day 2 & 3, we had WODs with complex and/or technique driven movements: the squat clean, the overhead squat and the push press. Now, if you click on each of the words, you will find a video or a CF journal in regards to that movement. As I reviewed the times and repetitions posted, I noticed a significant gap. This throws up a red flag, and causes me to re-evaluate my ability to coach effectively. The first question I ask myself is, "are these athletes that much stronger and faster than everyone else?" The second being, "is intensity dictating a premature breakdown in technique or range of motion that is contributing to faster times and more repetitions?" And the third question is, "am I just too worried about bruising an athlete's ego and crushing the spirit of intensity?"
Regarding the squat clean, the movement starts from the deck and is completed in the standing rack position. When this movement is added to a timed WOD, the athlete will tend to drop the bar before he/she arrives at the standing rack position. This is evident in this video, but it is corrected as the athlete progresses through the WOD. I need to do a better job coaching you through this movement.
When squatting, range of motion is crucial to promote proper muscle recruitment and joint safety. Particularly when loads are involved (especially overhead). If proper range of motion is not possible, it is time to scale the load, regardless of how much it will damage the ego. I need to do a better job addressing this issue in the shed.
Finally, we can address the push press. In the shed, and all around the world, we have athletes who are pressers, and athletes who are jerkers. The hardest part of my job is to try to teach the jerker to press and the presser to jerk... especially in a timed WOD, or Tabata. Pressing loads overhead has a natural progression, as explained in the CF journal link. When intensity is added to the movement, the push press almost always turns into a push jerk, or something closely resembling it, but very ugly with muted hips and a lack of elbow extension. I know this is something I struggle trying to correct in the shed, and I know it has to do with bruising the ego.
We have athletes with great goals, and in order for those goals to become reality... it is on me to provide better coaching... more critical coaching. We may be a small little shed in the middle of Sussex County NJ, but we have athletes with potential. I want you all to realize that potential, but you need to be ready.
Remember... WHAT YOU TOLERATE, YOU ENCOURAGE
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