Over the last few weeks we have had several posts about Form, Range of Motion and Injury prevention. The goal of all of the trainers in gym is to help every athlete optimize performance and do it safely. We talk alot about proper execution of movement and for everyone to focus on form first and then time.
Proper form and Range of Motion are not only critical to injury prevention, but they are the key to optimal performance. While an athlete may be able to post great times on WOD’s without great form or ROM (Kelly Starrett calls this Functional Tolerance) they will eventually end up in one of two places – Injured or a Performance Plateua they can not break.
It is proven that atheletes that focus on full range of motion and form, will utlimately outperform over time while avoiding serious injuries that zap performance. Take it from someone who has been injured for the last month, nothing will erode performance as much as an injury.
Lastly you have seen a lot of stretching and foam rolling in the gym and in our posts, but this is the last key to optimizing performance. While an athlete can continue to push hard in the WOD’s and make gains, the athlete that takes the time pre WOD/post WOD to take care of their muscles through stretching and foam rolling will start to outperform the rest.
Many of you will be wondering how I fit all of this into your workout times. You are thinking, 20 minute warm-up, WOD, and then how much time to I have to add for rolling and stretching? Everything does not have to be done every day or in the gym. Pick stretching one day post WOD, then Foam Rolling the next! Also stretching or rolling while watchig TV are easy activities. The key is to start doing more than you are today and watch your performance increase. I bet after you see the gains, you will cotinue to find more ways to fit it in.
So next time you are in the gym, forget your times, focus on Form, ROM, and Strecthing/Foam rolling. Your times may decrease initially, but over time they will be better than you ever have seen!
WOD – 6.20.09
10,9,8 …..1
KB C&J (each arm full reps)
KB Swings
Goblet Squats
yay foam rolling!
good stuff!
Oh the foam rolling has been brutal after this week. I have decided its time to take a week off as my body has been revolting against me. So i’l see you all back in the gym end of this week. Have fun!
If you like foam rolling consider looking into buying a lacrosse ball or tennis ball wrapped with athletic tape.
Or if you are really serious, you could check out the stick (http://www.thestick.com/). Its kind of expensive though.
That picture seriously needs to be captioned “one of these is not like the others!”