With group training environments, like seen with CrossFit, it’s possible to miss out on the full potential each session offers you. The group dynamic, conversational distractions, even limited time could all mean that you don’t get it all in and that you’re not giving yourself the best opportunity to achieve your goals or the goals set by your coach.
So here is how to get more out of your workouts and to stand a better chance at achieving and surpassing your goals…
If you arrive at your training session and you haven’t eaten, rested or recovered properly, then don’t expect great results or even to stay focused during that session. Eating, resting and recovering properly should be a major part of your lifestyle and shouldn’t just be a fad for you. Stick to what you know works and is good for you. Read up about proper nutrition, the importance of proper sleep and what proper recovery entails – give yourself the start you need before each training session.
Getting to your training session earlier allows you to check out the workout, analyse it and even start thinking of your personal goals in that workout. It also allows you to start working on mobility, especially if the workout includes movements where you might have mobility limitations or even niggles you may need to spend more time warming up properly.
If a workout includes something that you’re worried about, whether that’s due to the level of skill required or because of injuries or mobility issues, then speak to your coach before the session starts. You’ll avoid having a bad workout and even escape potential (further) injury if your coach knows your concerns and can adapt or scale the movements to suit you. Intensity in a workouts is defined by the amount of work you do in a given period of time – if you push a heavy weight, but because of limitations, only do a few reps, you’ll achieve less than you would if the movement or weight is modified to suit you so that you can do more work in the allocated time.
Focus on Movement Cues
When your coach is taking you through the movements, especially if technical, like with Olympic lifts, where the smallest cues will help, just give your full focus. For most people trying to do too many small things at once could cause bigger problems in movements, so try focussing on the small important cues which you don’t have right – give yourself two or three things to do focus on in a movement. If you can slowly improve the finer details of your problem areas, then over time you’ll start focussing more on new PRs and not on bad technique.
Mindfulness is the ability to focus all your attention 100% on the present moment. It’s the ability to void all distractions and get in the zone when you need it most – just think of a technical lift like snatch. Regardless of if you’ve got stuff going on at work or home, whether other people around you are not in the same zone as you are, practicing mindfulness will give you a better chance of getting the work done as required. We’ve featured a great full article on mindfulness in sport – read it.
Get Individual Attention
Get your coach to watch at least a few reps of your movements. Don’t be a hog and pull them aside constantly, or for areas you’re fine with, just the areas where you need attention. They should be able to analyse your movement and give specific cues or comments on your movement. Additionally, if you can, pull your coach aside after training and discuss your movements in more detail – they want to see you improve as much as you do.
Log Your Progress
Logging your training on a regular basis allows you to track your progress and allows you to see what is working and what it not working for you. There are a number of great Apps which can help you do this, so use them. Setting goals is just as important as logging progress – it will give you something to work towards and it will allow you to better track your progress as you log it.
Being consistent means that you never give yourself an excuse not to train when you’ve planned to. It means that you stick to your goals and it allows you to make the small improvements which accumulate and get you closer to achieving what you want to. Read this brilliant article on how consistency is the key to successful training for more insight into this concept.