Mastery above all else

adam_anton_masters

Great to watch the mature athletes throwing down at the NZ Masters competition on the weekend.

Every year, there are more people getting involved, especially in the older classes, which is so good to see.

There's never any shortage of high intensity and brutal strength on display.

Typically not too much skill however.....

Now, that's often because people are relatively new to the discipline, and, even if they have come from a background of competitive sport, or at least a very active life, most of this stuff doesn't require a high level of skill.

If it does, then it's very specific to the sport/movement, and not always transferable across to others.

Meaning there's a difference between being an athlete, and being athletic/having athleticism.

“Athleticism is the use of physical skills or capabilities.”

And these skills take a long time (if not a lifetime) to acquire.

As a masters athlete, you don't have a lot of time left... (oh, did I really just go there? I'm allowed to, because I'm one too).

So you should think hard about the allocation of your training time, making sure a very high percentage is devoted to skill work, mobility and movement quality. Maintaining and stoking the competitive fire is something I consider very important too, but I talk a lot to masters athletes about looking for the next thing.

The pursuit of mastery.

In your movement, in your warm ups, in your recovery protocols, in everything.

The bonus here, is that this can only lead to a vastly increased training longevity.

Plus, if competition is NOT your thing, or if you're finding that it's becoming LESS your thing these days, then finding new ways to challenge yourself, learn and grow, is crucial if you're going to find continued fulfilment in your training practice.

You love this stuff right?

Make sure your movement and training allow you to keep doing it.

If you're a masters athlete, pursue mastery.

TRAINING SEPT 11

This is the final week of The Bear training block before we check in on progress with a PR WEEK!  You're not going to get any stronger, or build much more capacity in 7 days, so all you can do, is focus on mastery.  Aim to move as well as you possibly could, in everything you do this week.

Monday

FITNESS

PERFORMANCE

A.

Strict CTB

5 x 5

A2.

Side Plank

5 x 10-30s each side

B.

10 Ring Rows

10 Goblet Walking Lunge 24/16kg

200m Run

AMRAP in 12mins

A1.

False Grip Chest to Ring Pullup

5 x max - 1

A2.

Windmills

5 x 6 each side

B.

10 CTB

10 Box Jumps 60/50cm

10 Front Rack Reverse Lunge 45/30kg

100m Run

AMRAP in 12mins

Tuesday

FITNESS

PERFORMANCE

A.
3 Hang Power Clean + 2 Power Clean

+

1 Front Squat
Build to a heavy set (reset on ground for power cleans)

B.
10-1
Pushups
Russian Swing 32/24kg

A.
3 Hang Power Clean +

2 Power Clean

+

1 Squat Clean
Build to a heavy set (reset)

B.
10-1
Strict Ring Dips

Deadlift @ BW

Wednesday

 

FITNESS

PERFORMANCE

A1.

Dbl KB Front Squat

5 x 8, building

A2.

Rope Climbs/Abseils

5 x 1-2

B.

1. 20 Box Vaults 75/60cm

2. 20 Wallballs 9/6kg

3. 20/14 Row

4. REST

EM x 12

A.

OH Squat

Build to a heavy 6

B.

10 KB Snatch (5/side) 32/24kg

8 Pistols, alternating 32/24kg

6 HSPU

4 Rope Climbs

AMQRAP in 12mins

Thursday

FITNESS & PERFORMANCE

A.

Tall Kneeling DB/KB SeeSaw Press

4 x 12, building

A2.

Bent Over Alternating Row

4 x 16-20

B1.

Front Rack Carry (2 x KB)

4 x 50m, build

B2.

Turkish Situps

4 x 6-8/side

C1.

Barbell Anti-Rotations

3 x 12, alternating

C2.

Good Mornings (barbell or banded)

3 x 12

D.

Burpee Sprint

10 reps EM x 8

(plate facing)

Friday

FITNESS

PERFORMANCE

A1.

Sumo Speed Deadlift

5 x 5 @ 60%, reset

A2.

Box Jumps

5 x 5, challenging but not max height

B.

50m Goblet Carry 24/16kg

35 Russian Swings

20 Single arm Rack Step ups 60/50cm

AMRAP in 10mins

A.

Snatch tech 3 x 3

- Paused Snatch High Pulls

- Pushjerk from back + OH Squat

- Hang Power Snatch

- Paused Hang Snatch

B.

3 Power Snatches TnGo

EM x 10mins @ 65-75% of PSn

Saturday

FITNESS & PERFORMANCE

Alternate between the two for 10mins

A1.

Handstand Balance progressions

A2.

Front Lever progressions

B.

1000/800m Row

90 Dubs

800m Run

70 Russian Swings 32/24 kg

60 Thrusters 30/20kg

50 TTB or Medball Situps

40 DB Snatches 25/17.5kg

30 Overhead DB Squats 25/17.5kg

AMRAP in 20 mins

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