Last week, we asked you what skills you struggle with, and these 4 skills came in on top: Hand-stand walk 20.95%, Muscle-up 19.37% , Hand-stand push-ups 12.65% , Snatch 11.86%. We promise to share tips on how to target these weaknesses specifically, but first of all, something general about learning new skills.
- STEP 1: Identify your weaknesses.
Choose only 1-2 things to focus on at a time. It’s important to keep a narrow focus, otherwise you will not be able to practice regularly. If you have several weaknesses, start with the one most fundamental one, or the one that you are closest to achieving.
- STEP 2: Find out what limits you
In general, the reason why you can’t do something usually fall into one of these categories:
a) Lack of mobility
– Can you get into all positions required for the movement?
– Are you able to perform scaled versions of the exercise?
b) Lack of strength
– Break down the exercise, and look at the elements. Are you strong enough to perform these fundamentals?
c) Lack of technique
– Close your eyes, can you visualize performing the movement?
– Do you have a good understanding of the movement (timing, tempo, coordination etc)?
– Have you ever had someone critiquing your technique?
It can, off course, also be a mix – in that case you have a lot of work ahead of you 🙂 You can normally access this by starting at a) and working your way down the list. Above is some questions that might give you some hints. If you can’t access the problem by yourself, you can try asking your coach if you have one. For the skills mentioned in the beginning, we will post some more specific questions in the coming posts.
- STEP 3: Do your research
Identify online or real life recourses that might help you! Do you have a training buddy who is really good at the skill? Ask him or her for their advise, and especially how they became good. Don’t forget to ask them about their fundamentals – how strong/flexible etc were they before they learned the skill. Did they use any scaling or progression exercises that helped them? How long time did it take for them to become proficient at the movement?
- STEP 4: Be honest – are you willing to do what it takes?
- STEP 5: Make a strategy
A goal without a plan is just a wish. Antoine de Saint-Exupery (1900 – 1944)
Based on your self-assessment and your research, come up with a strategy. What progressions are you going to do? Make sure that your plan is realistic. Ideally, try to include skills that you are working on in every training session, and it should for the most part be in the beginning where you are still fresh. Don’t over-do it, or you might lose motivation. If your problem is technical, practice should be a part of your warm-up. For strength issues, make sure that your weakest exercise is first on the program (or do it before a group training session), but keep it at a level, where you are still able to train afterwards.
- STEP 6: Be persistent
This is evident, but still so many people lack this exact part! Keep a training log, or engage a training buddy in your plan. If you are not persistent, you wasted your time doing step 1-5. Prepare yourself for challenges. Often it will be two steps forward one step back. Accept it, and prepare to deal with it. Just take the step back that you need in order to start moving forward again.
- STEP 7: Celebrate your success
… Yes, you can post your iPhone video to Facebook. We promise to give it thumbs up!