You may have recently noticed the coaches using different headers when defining the programing: “Movement and Working Capacity”.
Just in case there is any confusion, the best and most simple way to define the two terms are through the coach’s eye:
Assessing movement starts with Posture & Stance. Depending on the exercise, how well can the student position their body and initiate bracing or readiness. Next is Joint Alignment & Sequencing, can the various joints move with integrity/tracking through a an established archetype of movement and in the proper order. Then, how far or to what functional Rang of Motion can the student perform the task, without compromising the first two principles.
On practice days, you have the opportunity to prioritize movement capacity. Owning your movement is the very foundation of efficiency and optimal performance.
Humans have evolved and by many degrees, survived the day by getting work done. Now, modern society has eliminated many of the tasks our ancestors did on daily basis. Most of us use our leisure time to “workout”, to reclaim our working capacities.
But we also know that while we are improving our strength and conditioning, there’s always a cost. That’s why movement is key to supporting and sustaining work.
I was once told by an exercise physiologist that… “if a human ate and drank enough, they could run until they died, if the goal was survival.”
Well, that’s a head scratcher?!
I’m glad that for a lot of us, life is not that desperate and I would too hope the goal of getting work done was so you can live for another day!
WEDNESDAY – PRACTICE
A) Movement Capacity 6 Rounds for Quality(as a superset):
6-10 Ring Push-ups
6-8 Cossack Squats (on each side, alternate rounds)
(about 20 minutes)
B) FQT: 30-20-10 reps of: Curtsey Box Step-ups (12/8)
Russian Trombone Russian KB Swings
THURSDAY – PRACTICE
A) Movement Capacity:
6 Rounds :30:30 Candle Stick Levers Arch/Hollow (alternating rounds)
B) AMRAP 15 6 Pull Ups 7 Candle Stick 2 Stands with Pistol Option 150m Row