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Winter 2015 Fitness Program Skill Work
Starting Monday November 2nd, all three of the daily programs at San Diego Athletics will be undergoing a massive change.
This article discusses some more details about the new Fitness Program, focusing on the Skill portion of the program.
Previously, I outlined the summary of the Winter 2015 Fitness Program at San Diego Athletics. In that article, I talked about he general concept and the Strength Portion of the program. Here, we will discuss the Skill Programming.
The skill portion of the program is something that we are extremely excited about. Anders has been implementing a lot of this stuff into his own personal program, and Jenn Ryan has been performing these circuit style skill sessions for a number of years as an accessory to the rest of her training.
Both of them have spoken very highly of the benefits that this has produced in coordination and body awareness – and they have both been enthusiastic about the way in which developing these assets has transferred and enhanced the other aspects of their training programs.
The focus of each one of these days is to look at the body in 5 specific domains. Three of the domains are the same as in the Fitness Strength Program (legs/hips, upper push and upper pull). However, the implementation of these movements on these skill days is completely different. Instead of training for strength development with big compound movements, the focus is instead on using variations of these movements to enhance the coordination, balance and body awareness mentioned above.
Hips/Legs
- One-legged Squat variations (Pistols, Air Lunge, single-leg squat to box)
- Single-leg deadlifts
- Skater plyos
- Single-leg jumps and bounding
- Single-arm overhead squats) etc…
Upper Body Pressing
- Free-standing handstand holds
- Shoulder touches
- Single-arm pressing variations (such as alternating DB presses, alternating single arm overhead pressing, bottoms-up presses with Kettlebells) etc…
Upper Body Pulling
- Single-arm rowing movement variations (DB, KB, Ring Rows)
- Renegade rows
- Assisted single-arm pull-ups
- Single-arm snatches, cleans, etc…
The other two core areas of the body that differ from the structure above are referred to as “Stability” and “Dynamic Stability.”
Stability movements are generally isometric, meaning that they are holding a position without any movement, whereas Dynamic Stability would be moving through the range of motion of a stability-based movement.
Some examples of movements are:
Stability
- L-sit variations (Kettlebells, boxes, hanging, rings)
- Static holds (handstands, planks, one-arm planks)
- Frog stands
- Holds with barbell (front rack, overhead, bottom of squat, deadlift holds)
- Advanced gymnastics progressions (planche, front-lever) etc…
Dynamic Stability
- Hollow Rocks
- Ice-cream makers
- All varieties of loaded carries (farmers walk, overhead carries, Turkish Get-ups), etc…
These 5 focal points of the program provide an opportunity to program with a lot of variability.
How to Perform These Movements
The most important thing to keep in mind when moving through these skill-based workouts, is that the primary goal of the application for these sessions is to try to perform every single set of every exercise with flawless execution.
Much of this material is very difficult, especially on the balance and coordination side. If you were to engage in a movement prior to being sufficiently recovered, the quality of the movement would suffer immensely.
We want to empower our athletes to learn about their own bodies and their own recovery ability. If the workout is written as “5 Rounds,” you will probably find that you can rest much less in the early stages of the workout, but will require much more time to recover in the latter stages as the body fatigues, to ensure you sustain the “integrity” of each movement.
Sometimes these workouts might be written with rep scheme “21-15-9” for three of the movements. This rep scheme is commonly written in CrossFit and gives the impression that you should be working quickly, but we encourage you to continue to focus on quality over speed.
In the case of a 21-15-9, that rep scheme might be specific to the Hip/Leg, Upper push and Upper Pull movements, at which point there would be a short rest, and then we will move on to Stability and Dynamic stability, moving back and forth in alternating fashion.
The possibilities are endless, but the mission remains the same – Focus on improving the implementation in each movement from week to week, and you will see the transfer of these skills to all the movements you perform as part of your weekly training.
Final Thoughts
The Tuesday and Thursday sessions will not always be conducted as skill sessions. It is important to sometimes work "for time" and engage the fast twitch muscle fibers explosively. Next week, Anders will be writing a blog post about different circumstances where Tuesday and Thursdays might appear completely different (such as performing wind sprints, timed farmers carries, and a variety of other conditioning elements).
The last piece of the Fitness program is the Saturday schedule. Saturdays will continue to be programmed as they are currently. We will generally have a strength/skill based movement to start, and then finish with a longer conditioning workout to send you off into your weekend nice and sweaty.
With all of these elements working together, we are confident that you will see a multitude of adaptations.
We are beyond excited to watch you all go through this cycle and help you to conquer many of these awkward challenges.
As always, the coaches are all here to help you on the journey and answer any questions that may arise.
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