Show Notes
I’m going to be giving examples for athletes who have all the traditionally tested skills (HSPU, HSW, CTB, MU, DU, etc.) because if they don’t have those…
…those progressions and unfatigued attempts are their skill work
…there are “bigger fish to fry” from a perspective of cleaning up efficiencies within their “normal” sport movements
Predicting New Movements vs. Building Athleticism
• A subset of the skill work I give athletes is building general athleticism geared towards certain categories of movement
• Another subset of movements are ones I think could plausibly appear
The good news is both will help improve your ability to learn other skills (build general athleticism)
Skill Work Priorities
Last time I defined athleticism as accelerating two qualities
• Initial Success: Time to Proficiency of a New Skill
• Discovering Efficiency: Time to Mastery of an Acquired Skill
For me and the athletes I coach, I’m thinking of this as…
(1) Exposures of several standards of old movements (e.g. HSPU, KB Swing, BFB)
(2) Unfatigued practice of new movements (e.g. Inversion Skill, Rope Skills, Hanging Gym)
(3) Plyometrics & Change of Direction Work (unfatigued)
(4) Putting pressure on newly acquired skills
(5) Fatigued environments of a newly acquired skill
Disclaimer: This is going to sound like I’m giving all this skill work, while the reality is most of this is reserved for 1-3 spots in the week of 10-20 min of skill work and which areas we are working on and how we are progressing them will change cycle to cycle in the athlete’s training.
(1) Exposures of Several Standards of Old Movements
Examples
• Handstand Push-Up Standards
• Kettlebell Swing Standards
(2) Unfatigued Practice of New Movements
Inversion Skill
[0:00-8:00]
Freestanding Handstand Hold Practice
[8:00-16:00]
Freestanding HSPU Practice
[16:00-24:00]
2x15ft Unbroken HSW with 180 Degree Pirouette at Turn Around
Rope Skills
EMOM 15
1) 30s of Crossover Single Unders
2) 30s of Speed Steps
3) 30s of Triple Under Practice
Hanging Gymnastics
E2M x 9 Sets:
1) 60s of Pull Over Practice
2) 60s of Candlestick Practice; single & double leg
3) 20s L-Sit + 3 L-Sit Pull-Ups + 20s Tucked Ring Support Hold
(3) Plyometrics & Change of Direction Work (Unfatigued)
3 x 170ft Sprint @ 70-80-90% Effort
…
5 x 170ft Sprint @ ME
*walk back to start as rest
+
E75s x 9 Sets:
1) 8 Ice Skater Jumps
2) 1.1.1.1 Broad Jump
3) 3 BJ/SD; from seated; high
A. 10:00 Clock: Choice Rope Skill Practice
B. Depth Jump into Box Jump (8 x 1.1)
*depth jump from 20″ box and rebound / jump to box of tough height
C. Rotating Box Jump (4 x 3)
*alternate rotation direction each set
(set 1 all to the right, set 2 all to the left)
D. Rebounding Box Jump (3-4 x 7-10) RPE 7-8 height
(4) Putting pressure on newly acquired skills
AMRAP 15:00 @ 50% Effort
-12 Calorie Row
-6ft Forward HSW + 6ft Backwards HSW
-12 Calorie AirBike
-2x6ft HSW; Unbroken Inc. Turnaround
*if you fail twice on an element, move on
For Time
-1mi Run
-1:30 HS Hold*
-1mi Run
-1:30 HS Hold*
-1mi Run
*4x4ft box, must be completed in 30s unbroken holds
*use interval timer with beeps E30s
6 Rounds for Time
-1 LLRC 15ft
-35s HSH in 4x4ft Box; unbroken*
(5) Fatigued Environments of a Newly Acquired Skill
“Tap Dance”
For Time (16:00 Cap)
2 Rounds
-20/18 Calorie Row
-5 Burpee Bar Pull-Over
-30 Handstand Shoulder Taps
-Rest 60s-
2 Rounds
-20/18 Calorie Row
-5 Burpee Bar Muscle-Up
-30 Handstand Shoulder Taps
“Michael Klump”
For Time (15:00 Cap)
-10 Sandbag Bear Hug Carries (2x25ft=1) 150/100lb
-1000m Row
-10 Handstand Walks (2x12ft Unbroken)
Skill Intervals
AMRAP 5:00 @ 60% Effort / Quality Focused
-2 Mixed Grip Burpee Pull-Ups
-4 Alt Pistols; 3s lower
-6 V-Ups
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-2 Supinated Burpee Pull-Ups
-4 Alt Pistol + Single Leg Jump to 2×3.5″ Bumpers
-4 DB Burpees; moderate
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-8 Kipping Ring Row
-4 Inverted Burpee to Wall
-4 Alt Pistols; Hands Behind Back
