2 MORE Everyday Errors That Destroy Movement and Rob Performance

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.
1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
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

CrossFit West Santa Cruz shared a link on Facebook

Don’t Try At Home http://wp.me/puz1A-5aN

CrossFit West Santa Cruz posted an article
Telegraph CrossFit shared a link on Facebook

Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/

Telegraph CrossFit posted an article
CrossFit Oakland shared a link on Facebook

http://www.crossfitoakland.com/november-slots-available-for-strong-school/

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

saulj posted on Facebook

World Series Game 2 Giants vs. KC Royals is on at 5:07. Work out and cheer 'em on! Go Giants!

San Carlos CrossFit shared an image on Facebook

Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p9

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p8

CrossFit Sandpoint shared an image on Facebook

Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions. Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years. If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect: http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/ Please feel free to email info@crossfitsandpoint.com with any questions or concerns. If you’d like to sign up, you can register and pay at the link below. The cost is $100. https://crossfitsandpoint.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=9736A264-25F5-48A4-BA81-249F2F994347

United Barbell shared a link on Facebook

Less than 3 weeks until the "Fight Gone Bad" United for Youth event goes down at United Barbell! Make sure you register to reserve your space!

United Barbell shared a link on Facebook

Survey Results

San Carlos CrossFit shared an image on Facebook

To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=928875053808844&id=574926115870408

CrossFit Los Gatos posted an article
CrossFitOfFremont posted an article
Kristy Parrish published the post How Do I Choose the Right Workout Program? on Tabata Times
Results outline the efficacy of a workout program. With a sound, objective foundation (i.e...
Berkeley CrossFit posted an article
Berkeley CrossFit posted an article
CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A. 3 x 3 Snatch Grip Deadlift B. Death by 7 Ball Slams + Burpee TIER 2 A. 3 x 3 Snatch Grip Deadlift B. Death by 5 Wall Balls @ 20#/14# + Double-Unders TIER 3 A. 3 x 3 Snatch Grip Deadlift B. Death by Handstand Push-Ups * Part B has a 15-minute time cap. * For Part B, Tier 1 starts each round with 7 ball slams and increases the number of burpees each round by 1 rep; Tier 2 starts each round with 5 wall balls and increases the number of double-unders by 10 each round (starting at 10 in the first round).

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/ Who's on top?

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/10/22/weightsmovements-for-the-rx-division-of-the-franniversary/

CrossFit Potrero Hill shared a link on Facebook

WOD- Wednesday, Oct 22 This FRIDAY! Paleo Potluck and Pumpkin Carving! Bring a dish and a pumpkin. 6-9pm No class or open gym this Saturday for the Scream Team competition! Find a partner (guy/guy and gal/gal) to compete with! 3 events, all level …

CrossFit Sweatshop posted an article
CrossFit Potrero Hill posted an article
Corey's Gym posted an article
Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p7

Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p6

cfsausalito shared an image on Facebook

Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!

CrossFit Modesto shared an image on Facebook

Happy Tuesday! We'd like to welcome Nestor to our community. You know the drill: if you see him, introduce yourself and say hello. Thanks for joining us, Nestor!

CrossFit Modesto posted on Facebook

ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS! - CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar. - WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)

American River Crossfit shared a link on Facebook

10/21/2014 http://wp.me/sGeX1-10212014

CrossFit Envy posted on Facebook

Prehab/activation: SMR - rhomboids / low back Banded hip flexor stretch 2x10 hip thrusts 2x10 scap retraction on rings -then- 5 x 250m row sprints - rest 2 mins between attempts, post best and worst time -then- AMRAP in 12 minutes: 15 push-presses (75/55) 12 back rack in place walking lunges (75/55) 9 pull-ups

CrossFit Envy posted on Facebook

Competitors Program Week 1, Day 2: 5x5 @ 75-80% weighted ring dip -alternating with- 5 attempts for max time in an L-sit -then- With a 15 minute running clock: Run 1200m* Followed by max rounds of: (1,2,3...) Hang Power Clean (175/120) (1,2,3...) Burpee over the box jump (24"/20") *do the long 800m course, then around the building twice -then- Every 30 seconds for 8 intervals: 1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds. Then, rest 3 minutes and repeat once more.

CrossFit HEALDSBURG posted on Facebook

Competence speaks through confidence and it is easy to carry others along when you believe in yourself. - Mark Twight

CrossFit Bios shared a link on Facebook

South Tahoe CrossFit shared an image on Facebook

Ski and Snowboard Conditioning Boot Camp is in full swing! We know who'll be ready for the snow!

CrossFit West Petaluma shared a link on Facebook

Good Ol’ Fashioned Strength Day http://blog.genesispetaluma.com/?p=2997

South Tahoe CrossFit shared a link on Facebook

CrossFit Avalanche shared an image on Facebook

Check out Derek getting low. Over 50lbs lost and an amazing gain in range of motion!

CrossFit Genesis posted an article
CrossFit Avalanche shared an image on Facebook

The paleo challenge day 1. Can you guess who's paleo bank this is?

Jefferson State CrossFit posted on Facebook

Just watched Julie Noyes complete 3 touch and go power cleans with her previous max! -Stoots

CrossFit Anywhere shared an image on Facebook

Our #MCM goes to Blair and Rob as they prep to crush the competition at Iron October 2 this Saturday! Come out to cheer them, and our other competitors on at CrossFit Iron Mile in Natomas from 9-4!

CrossFit Feather River shared an image on Facebook

This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15

South Tahoe CrossFit shared an image on Facebook

Even though it's only October, we are already thinking about Decking our Halls!!! Mark your calendars!!! STCF Christmas Party is slated for Friday, December 12! You will NOT want to miss this shindig!

CrossFit Valley View posted on Facebook

This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????

CrossFit Valley View shared an image on Facebook

Starting off the day right

CrossFit 530 posted on Facebook

CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.

mqprunty published the post Why I Compete on
I wasn't quite sure where to go with this article...I first started with – “Why YOU Should...
South Tahoe CrossFit shared an image on Facebook

#crossfit #stcf #mental #southtahoecrossfit #neverquit #mexturesapp

John Mariotti published the post 3 reasons you get hurt at CrossFit on
There is a huge amount of bad press about CrossFit hurting people. I hear about Doctors and...
CrossFit Genesis shared a link on Facebook

October 20, 2014 Workout of the Day #holdthebar #alivetribe #workout #roseville

CrossFit Folsom Lake shared an image on Facebook

Lateral box jumps? Yikes!! Switching it up a little today :-)

Auburn CrossFit shared a link on Facebook

ACF – October 20, 2014 http://t.co/e5cyBN9E97

Hilary Wiebe published the post 10 Things I've Picked Up in My First Year of CrossFit on
This past September was my one year CrossFit anniversary. I’m really excited for what lies ahead...
CrossFit Monterey posted on Facebook

Training 141020 Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop) Conditioning – 4 Rounds for time: 400m Run 4 Deadlifts, 115#/75# 4 Power Cleans, 115#/75# 4 Push Press, 115#/75# 4 Front Squats, 115#/75# Post results to comments.

CrossFit Valley View shared a link on Facebook

@TabataTimes on Twitter

Watch the latest episode of GPTV