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Old 05-13-2014, 07:31 PM   #1
Phillip Micah Gilmore
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Programming weaknesses

I have been trying to improve weaknesses/learn a new movement this past three months (oh squats, pull-ups, ring dips). I've either had them in a wod or done skill work w them once a week. I have seen results w this, just hit my beginning 1rm OHS for 3 reps, can do kipping pull-ups my max has gone up n I can now do ring dips (couldn't when started) max is only 7. Anyway I'm debating on what to try n improve/learn the next 3 months but is targeting once a weak good enough or the best way to improve? Is three movements a good number or should I just focus on 2 or 1 instead?
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Old 05-14-2014, 06:59 AM   #2
Andrew Bell
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Re: Programming weaknesses

Clean and double unders?
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Old 05-14-2014, 12:03 PM   #3
Phillip Micah Gilmore
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Re: Programming weaknesses

That's a good suggestion, although I'm pretty solid on double unders. What I was more focused on in this post is if I'm attacking a weakeness or learning a new movement how often during a week should I either have it in a wod or do extra skill work?
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Old 05-14-2014, 12:26 PM   #4
Cam Peavy
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Re: Programming weaknesses

If it's something skill related that won't affect your recovery much, then you can do it fairly often. If it's something that is a bit more strenuous on your body, then you might want to consider the rest of your programming and work around that.
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Old 05-16-2014, 02:25 AM   #5
Zac Metz
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Re: Programming weaknesses

Well it really depends how much weight you work with, and obviously what lifts/movements. If you want to work technique on just about anything you can do it pretty much daily (I.E. - Snatch, C&J). You could even work on squat form with a PVC or something pretty often. If you are going to try and develop your weak spots (assuming technique is good) you need to figure out what your goal is. Get stronger with the lift? Increase work capacity?

From that point just plug the exercise into some programming to work towards your goal.
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