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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-20-2009, 11:30 PM   #1
Adam Carlson
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Grease the Groove?

What does this mean? I did an internet search, and it seems to basically be, 'practice the movement multiple times'. Can someone explain this to me? What is an example of an exercise that can be 'greased', and how would I work on it? Would this work for muscle ups? How would that program look?
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Old 05-20-2009, 11:44 PM   #2
Marcel Zwinger
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Re: Grease the Groove?

could be done with a lot of movements. best with bodyweight exercises.
for example, if you can do 3 muscle ups, then just do one ore two (always a bit lower than your max would be), continue with your life and after a while do another couple of them, but don't go to failure, etc...
at the end of the day, you did a big volume.
continue this prorcess for a week or two and your max rep will go up.

now incorporate the new capacity into your workout ASAP
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Old 05-21-2009, 12:55 AM   #3
Adam Carlson
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Re: Grease the Groove?

I like this idea I can't do a full muscle up yet (only have bars atm), so would going up to the bars, going through as much of the movement as I can (1 rep atm) several times a day be the kind of thing we're talking about?

Same thing with squats, yeah? I'm trying to work on the LBBS, so if I go do a set of sub-maximal LBBSs multiple times during the day, eventually it would get better, yeah?
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Old 05-21-2009, 02:46 AM   #4
Marcel Zwinger
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Re: Grease the Groove?

yes, that could work, and you could incorporate skill work for MuscleUp etc... into your warm up, as well.

I'd not do movements with heavy weight involved this way, though....
why?
Just sounds like a programmed injury
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Old 05-21-2009, 05:35 AM   #5
Robert D Taylor Jr
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Re: Grease the Groove?

Pavel talks about doing it with deads, no problems reported and a big success. The problem would be long term access to a bar loaded with enough weight. I've done it with weighted pullups one set in the morning, one set when I got home from work, one set before bed. It worked, but I got carried away with it.
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Old 05-21-2009, 05:55 AM   #6
Adam Carlson
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Re: Grease the Groove?

I'm thinking about doing this with a lighter weight but getting the right form for squats. Maybe like 135# or something.
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Old 05-21-2009, 06:07 AM   #7
Brian Bedell
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Re: Grease the Groove?

I don't think I would do gtg with something like squats, esp. with weight, but feel free to experiment.
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Old 05-21-2009, 06:59 AM   #8
Ryan Whitley
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Re: Grease the Groove?

Steve Justa wrote about a program that was kind of like GTG with weights in his book. I can't remember the specifics, but it was almost like Recon Ron for pullups. It went something like this:

Find your 10 rep max in any exercise. Use this weight for the following schedule
M: x 10
T: x 11
W: x 12
TR x 13
F: x 14
S: x 15
Sunday Rest

The following week you add 5 to 10 pounds and do it all over again.

I am sure that isn't exactly how the program went...but it was an interesting read.
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Old 05-21-2009, 09:26 AM   #9
Steven Low
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Re: Grease the Groove?

There lots of varitions on how to do this

But basically... high frequency lifting/bodyweight without going to failure produces fast adaptations in your nervous system which is responsible for strength/motor control.
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