Mechanics, Consistency, AND THEN Relative Intensity

As coaches, our goal is simple: we want you to move well and increase your athletic performance in a safe manner.  

The safety part is important. 

If you get hurt, you’re not training to your full potential, or not training at all. At best, that sets your training back a few weeks. At worst, it kills your motivation and you find yourself completely off the bandwagon. 

In the long run, better safety = increased performance.

So how do you improve your chances of staying safe? 

There’s a simple framework to follow when you’re starting out with any new movement: Mechanics, Consistency, then Relative Intensity.

Mechanics

Can you perform the movement? Is your movement sound? Do you have the proper technique? Can you control the movement at different speeds and positions? Example: performing a deadlift with a neutral spine, proper tempo and full range of motion.

Consistency

Can you perform the movement with proper technique on a consistent basis? Example: your deadlift looks the same on the 1st rep as on the 15th rep. It looks the same when you’re using a barbell vs a kettlebell vs two dumbbells. And it looks the same when coach is standing there cueing your movement vs when you’re going solo.

Relative Intensity 

Only after you have built consistency in the movement pattern do we recommend you step on the gas and push yourself closer to YOUR threshold. This will mean you may have to modify a workout to cut the number of reps, to scale a version of the movement, or to perform a different movement altogether – and THAT’S OKAY. It’s part of the process of building consistency so that you can eventually add intensity.

The context of the workout is everything. Just because you can do a movement, does not mean you can do it fast enough, long enough, or heavy enough to do it in today’s workout. Prepare yourself for the intensity by putting diligent work into your mechanics… consistently (See what I did there?).

Turns out that doing what coach asks you to do and smashing the WOD can end up being the same goal.