Show Notes
Outline
- Skipping Steps: Layering Too Quickly
- CNS Load Was Too High
- Unbalanced Doses of Weaknesses & Strengths
- Prioritizing Novelty over Consistency
- Not Having (Enough) Fun
- Doing It All On My Own
#1: Skipping Steps: Layering Too Quickly
I got away from the basics.
I didn’t stick with using progressions.
Why did it happen?
The basics aren’t fun. Progressions aren’t fun.
It’s not Instagram-able; it’s not entertaining.
“It’s not sport-specific.”
How can you avoid it?
Hire a coach.
Get a disciplined training partner who values long-term development over short-term reward.
Create a system to anchor your day-to-day training.
(skeleton, template, etc.)
Remind yourself of the importance of the basics and layer slower than you think.
#2: CNS Load Was Too High
I did too many max attempts, too much volume in the main lifts and every workout I did was max effort.
The results? → feeling foggy, high inflammation, low adrenal response to exercise, slow to adapt and irritable. Overall, just over-trained & drained.
Why did it happen?
Too Many Max Efforts in a Week
No real off-season
How can you avoid it?
Increasing doses of accessory work
Increase doses of lower level aerobic work (BAF)
Increase frequency of rebound sessions
Increase amount of skill work with high intention and low intensity
Read: Neglected Areas in CrossFit Training
#3: Unbalanced Doses of Weaknesses & Strengths
Too much of either one isn’t ideal …for growth or for enjoyment.
Weaknesses: must improve for you to reach your best performance in Sport of Fitness
→ Downfall: you adapt very slowly to things you suck at!
Strengths: must keep doses to respond quickly to training and keep confidence & performance high
→ Downfall: you still suck at the stuff you suck at!
Why did it happen?
Because I got hyper-focused on improving my weaknesses.
How can you avoid it?
Weaknesses: Pick 1 skill-based, 1 capacity-based
→ Skill-based: non-fatigued practice needed: HSW
→ Capacity-based: need to improve a certain quality during fatigue (e.g HSPU-density at High Heart Rate)
Strengths: Maintain minimal exposure to keep that quality.
→ e.g. Bench press 6 working sets per week, while working on shoulder mobility routinely
#4: Prioritizing Novelty over Consistency
Having fun and learning how pace novel workouts (vs.) motor learning
Why did it happen?
Novel mixed modal work is super fun.
How can you avoid it?
Create a strategy plan for your training year and each training block.
As part of that plan, build in time for structured novelty, play and freedom for experimentation.
#5: Not Having (Enough) Fun
Obligation vs. Enjoyment
Feeling excited vs. obligated to train is one of the things I used in our…
Readiness to Train Evaluation.
Why did it happen?
I often go out of my way to do things because they are hard.”
Ben Wise
How can you avoid it?
Know where you stand personality-wise. What are you susceptible to?
Build time into training for hard things that are rewarding once they are done. (example: “Fran”)
But also build time into training for things are fun while you are doing them. (example: “Spikeball”)
#6: Doing It All On My Own
Minimal coaching
Not asking others enough for help
Trying to self-teach technique
Why did it happen?
I was just out of college and broke.
I wanted to be the one who “made it happen.”
How can you avoid it?
Investing in coaching accelerates your growth.
“But I’m Broke”
What if you could 10x your spending in your favorite category if you cut your spending ruthlessly in other areas?”
-Ramit Sethi
• If you cut out supplements and alcohol, you CAN afford a coach.
• If I took the money you spent on Starbucks every morning and brewed your own coffee, you CAN afford a coach.
• If you stopped impulse buying items on Amazon, you CAN afford a coach.
Another question to ask yourself…
What much money would I pay to PR my Snatch, to do a Muscle-Up for the first time, or to get my 2k Row in a competitive range?
If you’re a person who has wanted a coach -regardless if you think you can afford it or not- please email me!
Likely we will be able to figure out a way to work together, whether it’s full time, part time, just for certain elements of your training like accessory or skill work, or maybe it’s just you sending some videos my way and my offering some free advice.
Regardless, reach out and I’d love to chat with you about your future.
