12 rounds of:
5 Handstand Push-ups
11 Power Snatches (95, 65#)
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Coaches Corner with Coach Montoya
This gets into a little bit of the side of coaching but as an athlete it gives great perspective on ways to improve movements. From a coaches perspective there are actually 4 steps, one in between B & C, where the coach would “Cue it”. Giving an actionable cue either verbal, tactile, or visual.
While you are trying to improve your movement or learn a new skill start to follow these guidelines as a way to progress.
Three steps to assess and fix faults:
- Root it: What is happening before the fault? What is the root of the problem?
- Prepare it: What is needed to make the position usable?
- Drill it: Introduce this after and in combination with #1 and #2 for best results
Here is an example:
If you tend to drift into the toes and also bend forward at the waist when you push press or push jerk.
Root it: Is it a body awareness issue? Is it an ankle mobility issue? Is it an elbow/hand position issue?
Prepare it: To make the position usable or to be set in a Position of Maximum Potential (P.M.P.) the dip/drive should be vertical driving through the heal arch/midfoot. If the foot plantar flexes at all it should only be after the hip has opened.
Drill it: (Based on the root)
If its Body Awareness - do dip/drive drills against a wall until you know, feel, and understand the positioning and movement. Do hundreds, or thousands, do them daily, until it is a habit!
If its Ankle mobility - Work in extra ankle mobility drills to see if it helps improve it, if you not sure of some ankle mobility drills to do just ask a coach. Also try different foot positions maybe wider maybe feet turned out slightly, ect.
If its Elbow/hand position - Is there separation between the bar and the shoulder? Do the elbows drop during the dip drive? Maybe it’s one maybe it’s both. In either case practice dip/drive drills or dip/stand drills with a weight you are comfortable with.
The other way to apply this same process is when trying to learn new skills.
Three steps to assess and improve skills:
- Root it: What is limiting factor in development of the skill? What is the root of the problem?
- Prepare it: What is needed to make the skill possible?
- Drill it: Introduce this after and in combination with #1 and #2 for best results.
Let’s look at an Example:
Trying to learn kipping pull ups.
Root it: Is it a lack of strength? Is it a lack of coordination? Is it both?
Prepare it: Do you need more strength? Do you need more coordination? If you can do 1 or 2 strict pull ups then it’s probably a coordination issue. If you can’t do 1 or 2 strict pull ups then it’s a strength issue.
If it’s a strength issue - spend more time with strict movement, ring rows, negatives, strict banded pull ups, ect.
If it’s a coordination issue - spend time practicing the kip swing, understand the movement practice it and control it. Try 5 swings and stopping on a dime once that is good try 3 swings and 1 pull up back into controlled swings. Once you are starting to feel the movement try 2 for 1’s swing, swing, pull, swing, swing, pull. A little practice with these simple coordination drill will have you doing 1 for 1’s in no time AS LONG as the strength development is already established.
If it’s both - You can segment them. Develop strength with the above suggestion and practice just the kip swing. Once the strength is development and the swing is understood then putting them together will be a lot easier.
For any movement strength and coordination is a great place to start. Never underestimate strength. You can’t be too strong or too skilled. It’s like having too much money or being too good looking. If you ever find that you are too strong, too skilled, have too much money, and are too good looking, then basically you are Rich Froning.
Hopefully this process gives some insight in improving your movement and learning new skills. Give it a try with everything! Deadlifts, squat snatches, muscle ups, double unders, ect.
Root it, Prepare it, Drill it! You’ll be making progress like never before.
All the best,
- Coach Kev