2 MORE Everyday Errors That Destroy Movement and Rob Performance

Love to Eat? Introducing

Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!

Print
Last week we discussed 3 common mistakes athletes and coaches make that destroy training sessions and decrease performance. We have gotten you to stop sitting, encouraged (mandated) goal implementation for every training session, and improved your warm-up. But what about during and after the training session? The goal for this week’s post is to fix some common errors during and after the workout that are killing efficiency and productivity.

1) Missing the details. When it comes to training for performance, not paying attention to how you or your athletes are moving is a common and crippling mistake. Proper exercise prescription and progression is an art and science that takes experience and knowledge (as well as some trial and error) and can be difficult even for experienced physios, coaches, trainers, and athletes. Often if someone is struggling with a particular exercise, the response is “that guy/girl must be weak, let’s load up the weight”. That’s borderline moronic. Increasing load or reps will only serve to exacerbate the athlete’s poor movement. In the rush to “strengthen” in an attempt to fix the ugly movement, we miss what is staring us right in the face - how the athlete is moving.

The fix: Watch the athlete move! The manner in which someone moves is the best way to deduce why they are struggling. The problem is almost always staring us right in the face if we just take the time to figure out why. It may be a mobility problem (unable to achieve appropriate position due to joint and/or soft-tissue restrictions) or a motor control deficit (unable to simultaneously stabilize and control a movement). If someone has poor motor control increasing the difficulty of the task will only serve to make them more unstable. Poor mobility and increasing load will just put them in an untenable position that is destined to fail. Both of these deficits can and do lead to injury. So take a step back and look at how the athlete moves. Knees come in when landing from a jump? They may lack hip internal rotation or they may have poor control of their glutes and posterior chain. Unable to tell in real-time? Slow it down, man, and film it. Coach’s Eye is a great app that allows video analysis in slow-motion and is very effective at making the invisible become visible. Not sure what’s going on? Find a good physiotherapist (contact me for some help) to get on the right track. Proper exercise progression should be based not just on load, speed, and other quantities but on quality! The goal here is to pay attention to the details, unload the movement, and do some problem-solving. Perfection is in the details and will propel you or your athlete to higher performance.

2) Improper recovery habits. Taking a training session seriously is just not enough to significantly improve performance. Multiple variables are either forgotten, ignored, or misused in recovering from workouts. These include improper nutrition and hydration, ignoring or mistreating post-workout soreness (DOMS – delayed onset muscle soreness), and improper sleep habits. Screw these up and they neuter your best efforts in training (and in rehabilitation – often these variables are forgotten by physios and patients when they are needed most).

The fixNutrition - poor caloric and protein intake is critical to recover from training. If you are involved in strenuous exercise and are not eating adequate amounts of protein, it’s counterproductive. Muscle damage needs repaired and protein (specifically amino acids which make up protein) is the constituent that needs replenished. Current NSCA recommendations are for 1.5-2.0 g of protein per kg of bodyweight. Protein supplementation is likely necessary though a majority of it should come from high quality, animal protein. Get a portion of this protein immediately after exercise and at least every 4-5 hours thereafter. Eat clean, eliminate inflammatory foods (gluten, sugars), and perform better.
Hydration: drink half of your body weight in ounces per day and throughout the day (not all at once – a large bolus of fluid will flood the kidneys and prevent appropriate uptake). Hydration is so important for not only muscle suppleness, but also joint surfaces (via glycosaminoglycans) which draw water into the synovium and maintain joint hydration, reducing friction. Get hydrated and take it seriously.
Handling post-workout soreness: How are you dealing with soreness now? Waiting for it to go away while you limp up the stairs? Don’t be that guy. Soft-tissue work is a must in this situation: foam roll or lacrosse balls applied (sometimes aggressively) to the offended tissues provides tissue and fascial mobility and better intra-muscular sliding which prevents them from transmitting altered neural signals. Don’t ride your muscles hard and put them away wet. A 5-10 minute cool-down will also aid in post-workout recovery. You can try tart cherry juice for some relief, check out this study in runners. Thinking about ice and ibuprofen for your soreness? DON’T! Friends don’t let friends use ice. Read this and watch the video.
Sleep: Multiple studies are coming out regarding the increased risk of injury in those who are sleep-deprived, including factory workers and athletes. In fact, adolescent athletes who slept more than 8 hours per night were 68% less likely to get injured. The exact mechanism is unknown (decreased reaction time, poor healing, persistent sympathetic tone?) but the benefits for injury prevention are real. Appropriate sleep also improves retention (crucial when learning a new skill) and is necessary for growth hormone to be secreted – a potent anabolic hormone. Bottomline: get your 7-8 hours (9 if you’re an adolescent). I suspect one of the causes of high injury rates in college and professional sports is due to sleep deprivation – take your sleep seriously!
Bottomline: when determining exercise progression, determine if it’s appropriate based on the quality of the movement not just on the numbers – pay attention to the details! Trust your eyes and don’t be afraid to unload the movement and get to the “why” of the problem. And take recovery seriously. As you can see from last week’s post and this week’s, performance is 20% training and 80% what you do outside of the actual physical part of training.
Check out more from Dr. Seth Oberst on his blog and follow him on Twitter at @SethOberstDPT.
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 
Advertise Here

Most Popular of All Time

Erin Sian published the post Crossfit Rowing: How To Stop Hating the Erg on Tabata Times
Fact: Bring up indoor rowing to a bunch of Crossfitters and without fail someone will start looking...
CrossFit Surf City shared an image on Facebook

CrossFit Surf City shared a link on Facebook

Most people when trying to drop weight think of what more I can do....... Ie workout more, diet more, etc. Not to many think about sleep & recovery aiding in weight loss.

Bodyrocc CrossFit shared a link on Facebook

http://www.bodyrocccrossfit.com/wod/686

CrossFit Surf City shared a link on Facebook

I encourage a lot if individual program design clients to go for an easy bike ride .....this article has a few reasons why.......

CrossFit Intrepid shared a link on Facebook

Practical Movement Skills Offerings http://www.intrepidathletics.net/staging/?p=18435

CrossFit Surf City shared a link on Facebook

CrossFit Surf City posted an article
Trojan CrossFit shared a link on Facebook

T-Rex hates push-ups but loves Mondays!

truebarbellion published the post The CrossFit Divide: I Love a Hater on
To a CrossFitter, the world is divided into Lovers and Haters. In fact we're so baffled by the...
Trojan CrossFit posted an article
Paradiso CrossFit posted an article
CrossFit Belmont Heights shared an image on Facebook

CFBH 7.7 Skill: Back Squat, Pistols WOD a In 20 min find: 2RM Back Squat WOD b 5min AMRAP 10 Toes-to-Bar 10 HR Push-ups WOD c 5min AMRAP 5 Pistol Squat (L+R=1) 20 Double Unders (50 Singles)

CrossFit Grudge posted an article
South Coast CrossFit posted an article
South Coast CrossFit posted an article
CrossFit Upgrade posted an article
CrossFit Marina shared an image on Facebook

Monday: Behind the neck Push Press 10 x 2 x > 60% of 1RM of Shoulder Press Then: 4 rounds for time of: Row 15 calories 10 burpees

Aliso CrossFit shared a link on Facebook

Thinking about trying CrossFit? Come try our Free Intro to Foundations class this Monday night July 7th at 6:30pm! www.alisocrossfit.com

CrossFit Hollywood posted on Facebook

Monday, July 7th WOD: A. 2-Mile Run *time trial B. Back Squat 3-3-3-3-3-3-3-3

CrossFit Hollywood posted an article
Aliso CrossFit shared a link on Facebook

CrossFit Sunset shared an image on Facebook

Feeling a little... not your best this Sunday morning? We've got you covered! Hang Over Smoothie from MindBodyGreen: Ingredients... ½ cup filtered water, or cold herbal tea ½ small cucumber ½ avocado ½ lemon, juice 1 cup frozen mangoes 1 Tbsp raw honey, optional 1 tsp extra-virgin coconut oil Small knob of ginger Pinch cinnamon Pinch Himalayan or Celtic sea salt Big handful of spinach (or kale if you prefer) Hemp seeds, to garnish, optional Directions: In a high-speed blender, starting with the liquids, put everything together and blend until nice and smooth.

Paradiso CrossFit posted an article
CrossFit 323 shared a link on Facebook

HAPPY FOURTH OF JULY!! “STARS & STRIPES” For Time: 50 Goblet Squats (44/26) 13 Burpees 50 Kettlebell Swings – USA! (44/26) 13 Burpees 50 Kettlebell Clean and Press/ Snatch (44/26) 13 Burpees 50 Lunges 13 Burpees 50 Mountain Climbers 13 Burpees 50 …

CrossFit North Pasadena posted an article
paleobutter published the post Paleo Lobster Eggs Benedict with White Wine Hollandaise on Nutrition WOD
[su_quote]Lobster is made even richer with a white wine hollandaise. This is easy to do, and pretty...
CrossFit Sunset shared an image on Facebook

Don't forget #mobility #rest #recovery

CrossFit Thousand Oaks shared an image on Facebook

Happy Independence Day! Celebrate today. Absolutely... Enjoy! But if you've not actually read the document we're celebrating today in a while (or, ever), take the time. It gives me goosebumps every time...

CrossFit Merge posted an article
Vault CrossFit shared an image on Facebook

Calling all 5-12 year olds this Sunday at noon!! Try it for FREE July 6 and 13 - we can't wait!!! #fitkids #fitfam #vaultcrossfit @ninja_niina #healthykids #noho #familyfun

CrossFit Los Angeles shared a link on Facebook

Saturday July 5 http://wp.me/p1oO2b-3WFUJt

CrossFit Counter Culture shared an image on Facebook

If efforts to keep our gym looking and running at it best- please remember to clean up after your workout. We should not have to clean this up. We would love to keep supplying chalk for you to use. Thank you all for your attention to this matter. Have a great weekend

OGER CrossFit posted on Facebook

7.5.14 9am - Intro's and Open Gym 10am - Team WoD 11am - Strongman and Open Gym

Silverdale CrossFit posted on Facebook

Tomorrow 10:30am we will see you all at the FREE Community WOD!!!!

CrossFit Unbound shared an image on Facebook

CrossFit Unbound shared an image on Facebook

CrossFit i1uvit shared an image on Facebook

Before the long 4th of July Partner Chipper WOD today... Why? To celebrate our freedoms and #America

Kitsap CrossFit shared an image on Facebook

4th of July WOD "Hot Shots 19" 6 Rounds for time 30 Air squats 19 Power cleans (135#/95#) 7 Strict pull-ups 400m Run

CrossFit Olympia shared an image on Facebook

Happy 4th of July!

Kitsap CrossFit posted on Facebook

Official count is 58 peeps at the 4th of July WOD today. Thanks for coming out folks. Have a happy and safe holiday.

CrossFit Puyallup shared a link on Facebook

7/4/14 WOD http://wp.me/p4uAGk-2hD

Rainier CrossFit shared an image on Facebook

7-4-14

CrossFit Finish First shared an image on Facebook

King CrossFit shared an image on Facebook

Happy Fourth of July!

Graham CrossFit shared an image on Facebook

We kicked off the 4th in style and sweat at 9:15am! Thanks to everyone who kicked ass and spent their morning with me.... Have a great holiday!

Graham CrossFit shared an image on Facebook

The Iron Bar wishes everyone a happy and safe 4th of July! We will be closed Saturday, July 5th!

Silverdale CrossFit shared an image on Facebook

They leave water bottles .... And coffee mugs. Feels like progress.

Silverdale CrossFit shared an image on Facebook

Fourth of July Filthy Fifty! ... And mimosas!!

CrossFit Puyallup shared an image on Facebook

Masters class! Our over 50 noon athletes rockin' their WOD Thursday.

CrossFit Finish First shared an image on Facebook

Hope you all have a fun and safe day!

CrossFit Puyallup posted on Facebook

Reminder: July payments are due by the 5th! Check your email inbox for invoice

Rainier CrossFit posted on Facebook

We're on our way, are you?

CrossFit Puyallup shared an image on Facebook

tarynhaggerstone published the post 5 Things I've Learned about Competing in Olympic Weightlifting on
I only started competing in weightlifting 2 years ago (i.e. not that long ago) and sometimes that...
CrossFit Everett shared a link on Facebook

Friday's WOD

King CrossFit shared a link on Facebook

WOD "Nutts" For time: 10 HSPU 15 Deadlifts (250 lbs) 25 Box Jumps 50 Pull-ups 100 Wall Balls (20/14) 200 Double-unders Run 400m with a 45lbs plate We will modify the workout and make it a partner WOD. 20 HSPU 30 Deadlifts (225/155) 50 Alternating Box Jumps 100 Pull-ups 200 Wall Balls 400 Double-unders 400m Relay Run 40 min cap

CrossFit Puyallup shared a link on Facebook

7/3/14 WOD http://wp.me/p4uAGk-2hA

CrossFit Puyallup shared an image on Facebook

CFP is open today for all morning classes! We will be closed tonight and for 730 and 8:30 AM classes on Saturday. See you at 9:30 AM for a special Independence Day WOD! Or at 10:30 AM for BASIC Training!

CrossFit Everett shared an image on Facebook

Friday Funny ... Happy 4th!

@TabataTimes on Twitter

Watch the latest episode of GPTV