Blog

By: Wes Kimball

When I played football, my coach Stan Eggen’s favorite saying was, “Be a Technician.”  Every day in practice, we drilled throwing our hands, firing off the ball low and aggressive, and practiced pass rush drills.  In fact, I can remember our entire sequence of pass rush drills even though I haven’t “rushed a passer” in over 5 years. Why did he make us do this?  Why didn’t we just bust heads and grind it out every day in practice?  Simply because he understood that the fundamentals are incredibly important, and for us to continue to get better, we had to be exceptional at the little things.  If he could turn us into a D-line full of “technicians,” we could overcome any “talent” deficiency that we had as a unit.  What were his results?  At this point in his career, Coach Eggen has coached more than a dozen defensive lineman who were selected in the NFL draft and over 20 who signed NFL contracts.

So, how can we apply this concept to training for the sport of fitness?  The answer is quite simple:  dedicate time and resources to moving more efficiently.  We all have a ceiling when it comes to raw physical tools, and you basically have to play with the hand that you were dealt.  However, we can always improve the way we use those tools. Fundamental things like building a great strict pull-up before you kip your arms off, or developing a sound front squat, deadlift, and clean before you do 30 TnG cleans, allows you to develop as a fitness athlete on a constant trajectory.  Training is like building a house (not buying a house), and often times, folks want to skip right ahead to the fancy stuff before they take care of the little things that ensure their progression.  The great ones are always the ones that not only nurture and develop their physical tools, but are also a master of their craft.  Here is one simple way to be a better technician.

Look for regression over progression!

When you are stuck on a skill or movement, think about ways to regress or make it simpler, as opposed to making it more complicated or advanced.  For example:  In CrossFit, the muscle up is an advanced movement.  Instead of flaying around endlessly on the rings, try to improve these 5 things (all of which you practiced with Miguel this weekend :))

1. Shoulder Mobility
2. Pushing Strength (ie. being capable of 3 ring dips)
3. Pulling Strength (ie. 3 strict pull-ups)
4. Coordination through the transition (banded MU transitions, kip swings, CTB Pull-ups)
5. Core control (Hard Planks, and Hollow Holds)

Regressing and improving these components needed for a muscle-up will undoubtedly push you closer to getting a muscle-up than just aimlessly trying to do one.

This goes for any movement.  If you are struggling with, or have plateaued in something specific, chances are that there is a certain aspect of that skill or movement that is holding you back.  Creating awareness around where the deficiency lies, regressing, and then attacking it head on, will no doubt get you back on the track for success.

*Post thoughts to comments!

What does Zone 1 mean?
Wes Kimball

Today we take a departure from the normal grind of heavy sweating and panting to partake in some nice leisurely activity. Today’s training session is what we like to call is Zone 1 (Z1) work. We were first turned on to the concept and its benefits by James Fitzgerald of Optimum Performance Training, but it is perhaps the worlds oldest form of “exercise”. So, what exactly is this Zone 1 we speak of?

First off, the super technical definition is as follows: Zone 1 work is “low level aerobic activity that involves working at 55 to 75% of your maximum heart rate”.

Now, let’s keep things simple and more specific to what we want to accomplish with this definition of Zone 1:“Physical activity that is restorative to the mind, body, and spirit while adding little to no physical stress”.

We live in a work hard, play hard culture. Even in the context of fitness we tend to live in extremes by coming in for :60 – :90 intense exercise sessions followed by hours on end of sitting in front of computer and tv screens. Z1 work adds balance to our training and pushes us into the habit of an active “lifestyle”, not just extreme :60 exercisers. So, here is what you need to know about Z1.

1.) What activities are Z1? Activities that are not stressful. Much of the knock of long slow distance (LSD) training is rooted in running. Due to the stress running, and even jogging, puts on the joints, running does not qualify as a good Z1 activity. However, a great alternative would be a hike, providing a low level of impact, and if elevation is involved, there is a greater range of motion, and far better scenery than running around the CFA building can provide, unfortunately. Some of my other personal favorites are: Leisurely bike rides, easy swims, shooting hoops, or just good ole fashioned yard work.

2.) How long do I do it for? Well, this will depend with most on where a person stands in their personal fitness journey. For example, a severely deconditioned person may walk for 20 minutes and have all the after effects that a well-conditioned person would feel after a very intense training session. In general, for folks that are training hard 3x-4x a week, 60 to 90 minutes of Z1 work twice a week will be beneficial.

3.) But this is boring, can I make it more intense? No. The whole point of Z1 work is to facilitate restoration (remember mind, body and spirit). So, opting for more “intense” (read: stressful) training on off days defeats the whole purpose. Z1 work can be perceived as boring especially if it is always done alone. I personally prefer Z1 work with a partner (wife, friend, or family member), it is a great “healthy” social activity, and also a great introduction to exercise for folks in your life that are intimidated to start improving their fitness level.

There is a whole spectrum of things that we could consider Z1 training with a myriad of benefits, so hit me up with questions in the comments!

“People only do their best at things they truly enjoy.” -Jack Nicklaus