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Monday 1:00-1:30
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@mcquilkin is there a week 7 class video?
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Through my observations there have been a few things that I have picked up on. First off is knowledge/experience. A lot of the coaches that I have met Crossfit is there first experience to training (it was for me too). They worked a corporate job got into CF liked it, and thought he this is something that I can do. Get there lvl 1 and they feel and feel sufficient with that. This isn’t everyone, I have met plenty who are hungry to learn more. I have seen them at CFFB seminars. However there are also just those who are cert collectors that want to be able to put it up on their walls, and have no intention of implementing it.
Another one that I have noticed when trying to identify possible coaches is the ability to make connections. You can be one of the best coaches, but if you cannot get your athlete to understand and bye into what you are doing it will just fall on deaf ears.
Also as all of us have said complacency.
For me I feel my biggest limiting factor is knowledge. Through interning for CFFB, and now this academy is has been raised substantially. But going through this also make me realize there is still a lot that I don’t understand. The second and this might be bigger then the knowledge for me is confidence. Just having the confidence to speak with conviction on what I am presenting, and not second guessing myself
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Here is a link to my discussion page for quick access
https://powerathletehq.com/forums/topic/carl-case-close-grip-bench/ -
@mcquilkin I filmed a Close Grip Bench 3RM. Let me know if that is ok. The only other lift I could get a true 3RM on is a Press. Might be able to do a rack pull.
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BlOS starts of as the Repetitive Effort Method where it, “consists of repetitively lifting a weight whose magnitude is increased as muscular strength grows” (Siff pg.258). With this gradual increase in load overtime we are able to drive adaptations of the central nervous system, as well as increased hypertrophy. This brings the athlete closer and closer to true RMs where they can drive these adaptations. Once we approach these true RMs the athlete is then able to take advantage of the brief maximal tension method, “lifting maximal and near maximal weights chances the ability to accelerate heavy loads and increases the special work capacity, as expressed by the skill to develop a brief concentrated effort of great power”(Siff pg.260). This gradual increase in intensity is what allows to work on these specific attributes. Siff later on states “the intensity go the loading determines the strength and specificity of its effect on the body or the difficulty of the training.” Volume translates into increased work capacity “The function of the volume of the load insist chiefly of the systematic and prolonged disturbance of the body’s homeostasis, which stimulates the mobilization of its energy resources and plastic reserves” We can not look at these two as independent variables. They greatly influence each other “the influence of volume can be detrained correctly only if one takes into consideration the magnitude of the loading, duration and activity”(Siff pg.258). All of these are being raised through out the amateur progression. This linear increase on the body will eventually start to slow because of the bodies ability to adapt. “In general, during periods of strenuous training, athletes cannot achieve the best performance results for two main reasons. First, it takes time to adapt to the training stimulus. Second, hard training work induces fatigue that accumulates over time” (Zatsiorsky pg.98). When this happens a period of “easy” exercise is needed to allow the athlete adapt the volume and intensity, we do this through our resets. Zatsiorsky calls this the period of delayed transformation
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Video is uploading now. Hopefully will be up in the next hour.
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7 hours and 3 upload attempts its finally up
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@mcquilkin When you get a chance can you post yesterday’s lecture? Want to review notes for our amateur progression lecture
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Like been said I don’t have a lot of experience with other coaches opinions on periodization.
Looking at Hatfield he brings up the point that periodized training is this method that is passed down from sports scientist that are hidden hidden their labs, with no regards into making it easily understandable for those outside their realm. Making my way through Siff, I can definitely understand the overwhelmingness of it. This can a big contributor to people looking at periodization. Things you don’t understand tend to lead to fear, or make snap judgements of. Hatfield does a good job of breaking it down into more digestible chunks.
Charlie Francis’s problems with classic periodization arise from the lack of volume or opportunities. “Perfection requires adequate exposure, and while large volumes of practice may not lead to perfection if the practice is of poor quality, poor quality of practice and low volumes will certainly never result in perfection.” Along with the reduction of volume come a sharp increase in intensity, “Clearly a steeper intensification curve will be dangerous for an athlete.”
Siff points out that some coaches contention with periodization training is that method of training organization is unnecessary. And points out that other athletes have been successful in other methods, however this doesn’t discredit all variants of periodization. I think that lack of organization could “work” for the novice athlete simply because of the novice affect, and work into the intermediate. But it comes back to what Luke said do you want works, or what really works. It’s all about accelerated adaptations.
Looking back to Hatfield as to why it is important, “The stepwise procedure you set up is your roadmap, your cycle, your periodicity of training protocol” (143). You should have an plan of how you are going to get your athlete from where they are to where they need to be in the time you have with. But remember it is just a roadmap to guide you, there may have to be some detours along the way you have to take, but ultimately you are still working towards the same destination.
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This is probably the biggest one, understand the commitment that it is going to take (16-20 hours at least), and plan out time dedicated to the Academy each day. Also find incorporate time to reflect on the material that you just learned to be able to make the connections, and not survive from week to week.
I would set up the weekly group study session immediately as well. I felt like once we got that going retention and understanding started to increase since we had each other to bounce things off of. This has been more effective then the study hall forum.
Analysis the task that you are doing day to day, and identify which are the ones that only you can do, and what can be handed off to other such as cleaning the gym. This will allow you to free up more time for the Academy as well as maximize the now more limited time you have to spend on your business.
Participate in the class and group discussion more. This comes in part making the time for the weekly group discussion, as well as not being afraid to fail or be wrong.
Allocate your time that you spend working on things in such a way that when the office hours that are available they can be utilized, and not just time to finish up assignments and discussions.
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@menacedolan that is a great point. I remember Hatfield mentioned something along the lines on his way to his 1,014lb squat he didn’t squat anything over 800lbs, but knew because had bar speed equivalent to that of 1,100 he was good for a 1,000+ lbs. I may have butchered the details, but the concept is there. Even though his intensity was 800lbs since he was accelerating it with a much greater force is the intensity higher? I would agree
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Thank you
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I really like the putting importance on the mutual accountability piece, especially if you are working with teammates or full teams. When they are eating lunch at school together, hold each other accountable. Don’t let your teammate slide with mediocracy. They have to get used to holding each other accountable, as well as taking the criticism. They are going to have to do the same thing on the field.
