When I was at Gym Jones, the very first thing we did was go over squat technique. How many times have I squatted in the last 3 years?… so many! It is very easy for me to do an air squat without thinking about it. I just do it. Rob, who led the seminar, had to remind us (me) to slow down and focus on each rep… Is my weight in my heels? Am I pushing my knees out? Am I keeping my chest up? Am I squatting to full depth? When we rush through even something as simple as an air squat and don’t think about our mechanics, we can easily reinforce bad form. However if we do each squat (or whatever the movement is) with intention, we are building good habits that will help us to lift more, move more efficiently, and be better athletes. If you are practicing and warming up with crappy form, what do you think will happen when doing that movement in a hard workout or with weight? Your form is probably going to be crappy, or you could miss your lift, move slower, or worst case scenario… injure yourself. None of these are good things! Duh!
I guess I am thinking about this because I do the same warm-up and pre-hab work every day before my workout. When it was new to me, I had to think about it a lot, but as I have done it more and more, I can move through it without giving it my full attention. This is fine if I am still doing everything correctly, but if I lose good form, then I am only wasting time and am actually working backward (who wants this?!). This is especially true with all of the pre-hab stuff… where I have to make damn sure that my feet and knees and hips and tongue are all in the right position when I do a movement (ok, not really my tongue ;)). Today Steve was reminding us that this is a type of informal meditation… being mindful of our bodies in the moment. I have had to regress some things this week in my pre-hab work because I was finding ways to cheat the movements and let my stronger body parts take over. Although it can be frustrating to feel like I’m going backward, working on things that are difficult for me are only going to make me stronger, faster… better. You know what I’m saying?
Anyway, think about it. Literally. Think.
Pre-workout: SMR, dynamic, mobility, Pre-hab
1. Specific W/up: snatch drills, warm up to 85%
2. Workout: Power
6×3 @ 85% Snatch (79#) (3,3,3,2,3,3)
HSPU Ladder 1-4, 5x (2 misses)
4. Cool Down: 5 min. easy + 2-3 hard efforts
5. Meditation/ Visualization: 20 min.