During the Olympic coverage, I caught a portion of a volleyball game for the US indoor women’s team. A comment made during the match sparked my interest. It was said that the team had adopted the phrase “perpetually dissatisfied” as a team motto. I found a blog from April in which John Kessel credits head coach Hugh McCutcheon with often saying “that his job is to be perpetually dissatisfied.” I think that all successful coaches have this desire to improve continually.
When it comes to exercise instruction, I consider it an important task to convince the subject to always be dissatisfied with their form, not to the point of discouragement, rather to be encourage to improve form no matter how good it becomes. The practice of exaggerating every subtlety keeps the focus on effort and not on external performance measure.
There is a strong association between movement intended for exercise and athletic or other physically demanding performance. We need to break that erroneous association. For a performance we must move with efficiency and reserve our ultimate strength as much as possible. For exercise we do the opposite. Exercise is to stimulate growth, giving us greater ability after the adaptation, allowing a better performance. When a performance activity is encumbered for the purpose of stimulating growth, then we practice a hampered performance and skills are diminished. Don’t be fooled by the sensationalism. Keep exercise and practice separate and as distinct as their respective purposes.
Now picking up the list of items for evaluating a subject’s level of proficiency that was started in a post in June, I’ve added some explanation to a few more of the items. Read through the list visualizing the process of an exercise session. How well do you adhere to the protocol? How many of these items have you gained mastery over? Are you progressing through the list or does anything seem out of order? Are you satisfied with your form? (I hope not.) Please add a comment with any thoughts or questions.
1) Avoid distractions
2) Position carefully
3) Maintain stationary origin
4) Mastery over breathing
5) Proper attire
6) Avoid firing out
Any exercise movement begins properly at the commencement of the positive stroke regardless of the point at which the load is accepted. It would be ideal to accept the load near the mid-range and move to the starting point to begin, but this is not often possible. Whether in the first or the last repetition of an exercise, never fire out of that bottom position. Move it like a rattlesnake is inches away and you want to make that movement without startling the snake into striking. The goal is to keep your force output as constant as possible throughout the entire repetition. This is a waste of energy (good!) and against our instincts (good!) but it intensifies the exercise (better) and avoids injury (best!).
7) Avoid shifting positions
Since you’re already in the correct position (#2 above), there is no need to shift and fidget. If your exercise is going to have any value, it is going to be uncomfortable. When it becomes uncomfortable, your subconscious will challenge your resolve with a multitude of distractions. Learn to control the desire to escape toward comfort. Maximum results will never be possible without progressing in this area. It’s a never ending battle, learn to expect it, identify a single discrepancy and master it, and then find another to work on.
8) Avoid re-gripping
Re-gripping is a specific form of shifting position. Establish your hand position from the start so that your forearm is directly in line with the application of the resistance. If you are pulling against the resistance then wrap your fingers securely around the handle and grip with only the amount of force necessary to maintain that position. Avoid curling your wrists. Concentrate on the larger muscles that move your upper arms. If you are pushing against resistance then don’t grip at all. Let your fingers settle in as much of a relaxed position as possible. Let the heel of your hand absorb the distributed force. The perceived need to re-grip is a distraction technique. Practice the conscious control of overcoming the distraction.
9) Grasp the repetition cycle concept
It’s natural to think of a repetition as an out and back stroke. It’s also natural to think that our goal is to perform as many repetitions as possible. Unfortunately, what is natural in this case is also the most counterproductive. The idea of as many repetitions as possible leads to compromising form to save energy. It also leads to lingering in any portion of the repetition that requires less effort, again to save energy. By making the repetition into a continuous cycle of steady effort we waste energy and make the exercise effective toward stimulating growth.
10) Avoid momentum
We learn about momentum without even realizing it. We use it all the time to our advantage as another energy saver. To make exercise as effective as possible we need to be aware of all of the energy saving techniques that we acquire naturally through practice. Once we become aware of the things that are used to give us mechanical advantage, we must give full concentration to eliminating their use.
11) Minimize acceleration
12) Mastery over turnarounds
13) Constant load
14) Mastery over unloading
15) Exit properly
16) Mastery over discrepancies
17) Avoid changing speed
18) Mastery over pace
19) Recognize and avoid energy savings
20) Exaggerate range and form
21) Reach legitimate failure
22) Eliminate facial expression
23) Move quickly between exercises
24) Engage squeeze technique
25) Inroad beyond failure