I've had an epiphany and now intend on giving these two movements their due attention and respect. I should preface by claiming that I know nothing about these movements nor have I had any formal training; rather, I enjoy figuring things out on my own sometimes. These are the two most technical movements in the game and I currently hold the opinion that they should be done as feats of strength until sound form is achieved. Only then should one attempt to mix these movements with others and do so for time. The complexity of movement is difficult enough but when comparing this against a person's lack of experience and personal limitations it renders this movement too much to learn in one or two months. This movement is no different than any other initially, i.e. attempting to pile the weight until meeting resistance. This technique works for the basic strength movements but not for these two as they require a different type of force. For this reason I think it is not only prudent but necessary to train at 50 to 60% of your 1rm in order to learn 1) proper or perfect form and 2) generate sufficient force and speed so that when under heavy weight you don't bonk or revert to a herky jerky crappy push press jerk thing. If you watch Oly lifters there is little room for error or deviation. They either lift the weight or they don't. If you watch powerlifters however, they frequently compromise sound form for more weight. Another issue is the amount of repetitions that most Oly lifters use compared to the monthly or bimonthly iterations invested by most crossfitters. Proficiency in these lifts requires more of an investment. If you are training yourself then consider weekly iterations. If you are training others then it's understandable that wallballs are more likely to provide the perception of a workout than struggling through long and frustrating bouts of these movements. I truly believe that after doing 18 reps with 135# today I am more prepared for a pr than having gone as heavy as possible while employing train wreck-like form.
I've had an epiphany and now intend on giving these two movements their due attention and respect. I should preface by claiming that I know nothing about these movements nor have I had any formal training; rather, I enjoy figuring things out on my own sometimes. These are the two most technical movements in the game and I currently hold the opinion that they should be done as feats of strength until sound form is achieved. Only then should one attempt to mix these movements with others and do so for time. The complexity of movement is difficult enough but when comparing this against a person's lack of experience and personal limitations it renders this movement too much to learn in one or two months. This movement is no different than any other initially, i.e. attempting to pile the weight until meeting resistance. This technique works for the basic strength movements but not for these two as they require a different type of force. For this reason I think it is not only prudent but necessary to train at 50 to 60% of your 1rm in order to learn 1) proper or perfect form and 2) generate sufficient force and speed so that when under heavy weight you don't bonk or revert to a herky jerky crappy push press jerk thing. If you watch Oly lifters there is little room for error or deviation. They either lift the weight or they don't. If you watch powerlifters however, they frequently compromise sound form for more weight. Another issue is the amount of repetitions that most Oly lifters use compared to the monthly or bimonthly iterations invested by most crossfitters. Proficiency in these lifts requires more of an investment. If you are training yourself then consider weekly iterations. If you are training others then it's understandable that wallballs are more likely to provide the perception of a workout than struggling through long and frustrating bouts of these movements.
ReplyDeleteI truly believe that after doing 18 reps with 135# today I am more prepared for a pr than having gone as heavy as possible while employing train wreck-like form.