One of the features of MadLab School of Fitness is that you all have your own personal coach. When you first walked through our doors, you spent 10, 15, 20 (some people 30) hours with your coach via one-on-one training before you began group classes. You two bonded during those sessions and likely shared a laugh or two. Your coach saw you in a vulnerable state; there were moments where you almost broke down in frustration, and there were definitely moments where you left cursing your coach because you knew you were going to feel it the next day. But you made it through, graduated to classes, and here you are today.
Although you’re not in personal training anymore, one of the things we want to reiterate is that you’re always welcome, and encouraged, to go back to your coach and freshen up with some one-on-one coaching.
In your first 6 months to a year of group classes, you likely saw, or are seeing, huge gains just by showing up and hitting the daily workout. But eventually you might get stuck on a certain movement or skill. Maybe you’re super close to getting a muscle up, or maybe your pulling strength has reached a plateau and your pull-ups just aren’t coming along as quickly as you want. Or maybe you’re realizing that your ankle or hip mobility has caused your squat to plateau – no matter how hard you try you’re just not able to keep your torso upright. Or maybe you just need some advice, or want a strength program, to help you put 30 lb. on your back squat.
If you’re feeling like you could use a little more help on a specific skill, movement, or weakness, or you want some additional individual programming or ideas of things to work on before or after class to get you to that next level, don’t hesitate to contact your coach for some one-on-one time.
In light of this, here’s a quick story.
I did a one-on-one refresher session with my client Adam just last week. I asked him if there was anything specific he wanted to work on. He said, “Yeah, I can’t seem to get a muscle up. I know I’m close, but I haven’t been able to get one.”
I sat him down and we talked about the components of the muscle-up. He had the strength aspect already – he can do 15 plus strict pull-ups and ring dips. He seemed to have the confidence that he should be able to do one. But what he was missing was some technical understanding in regard to both the transition and the kip. So we spent 30 minutes working on transition drills and kipping drills. After just a short session, his hips to ring kip looked awesome and his transition, too. I told him to give one a try. And BOOM – Adam’s first muscle-up! (Here’s a video of his 4th muscle-up that day. He went on to do a total of 10 that day and has since been rocking them whenever he wants).
Friday’s Lesson Plan
W/U:
Coach’s Choice
Skill:
3 pos Power Clean (Mid Thigh, Knee, Ground)
W/O:
In teams of 3,
17 Power Clean (135/95Lbs)
17 Pull Up
17 Dball Slam (20/12lbs)
AMRAP in 20 min
Saturday’s W/U:
Coach’s Choice
Include DB Windmill
Saturday’s Skill:
A1. 1.1.1 Squat Snatch, 4 sets
A2. 5/5 (difficult, possibly weighted) Pistols, 4 sets
Saturday’s W/O:
11.1
30 Double Unders
15 Power Snatches (75/ )
10 min Amrap