Progress in an exercise routine doesn’t have anything to do with:
How hard the technique is, how you feel or the mighty “Pump” or ”Burn”
Progress should only be judged by the results achieved. No results, no progress.
Results can be measured and can be relied on. Your perception cannot.
Keep a log book of your training, you’ll be able to clearly see your progress.
Writing down how you feel from the previous training day is valuable information. It pays to listen to your body, but this information does not constitute a progress chart to go by.
Progress is dependent on efficiency and smart work input. That input is up to you.
Efficiency comes from having learned and perfected the lifting techniques to the point of forgetting them, so that the movements become natural and automatic .
It makes sense to choose the most efficient and safest way to train.
There is no “hard” or “easy” style to do an exercise.
There is one efficient, fluid and superior way, and all the other ways.
Proper technique will allow you to progress go easier, faster and further.
Take the high jump analogy.
There are different ways to jump but the most efficient way is still the Fosbury flop.
There is no sense in training other techniques on the grounds that they are “harder”, therefore better for you ;
They might feel good if you like pain but they won’t help your high jump.
The Physiological Effects of Tension on Performance
In “Supertraining” Mel Siff mentions a phenomenon he calls Non-functional Muscle Tension.
This is simply muscle tension that you produce either consciously or unconsciously and that “gets in the way” of the desired movement.
If muscles are tense before they must come into play, they cannot operate efficiently. Muscles have to work harder to produce the same amount of power.
Energy is wasted when muscles that are not needed to perform a movement are activated. The result is impaired performance.
“Sports Science knows that every physical effort is ensured only with optimal level of muscle tension. This is because levels of activity are interrelated and mutually support each other. Therefore, the excessive increase of the activity level of a muscle leads to a drop in activity of others, and reduce the overall effect of motor action (IP Ratov, 1983).”
Being relaxed is one of the characteristics reported by athletes who consistantly have top performances.
They manage to stay relaxed right up until they have to explode and produce their best effort.
By being relaxed the muscle operates more efficiently. Joint segments can move without impedance from improper activation.This fluidity is why top athletes look like they move effortlessly.
“Practice makes perfect” goes the saying. If you are practising with a less than perfect technique, you are perfecting errors.
Creativity is encouraged.Use creative exercises and techniques as a supplement and assistance to your training, not as your mainstay. I actually recommend variation in training and sports specific drills. Not everybody wants to participate in kettlebell sport/ GS.
But keep in mind that in any sport, the competitive athletes are the ones to watch to improve your game or technique.
The competition techniques in GS have been refined over the years to crank out the most reps and set records in snatch, jerk, and clean & jerk.
You will use less effort to accomplish more and progress steadily, without mindlessly stressing your body in the process.
Improving neurological efficiency improves your potential for a long, active life and reduces your chances of injuries. Pain and injuries will always impede and slow down your progress.
And do not just train without working on your joint mobility or going all out day in, day out. Remember: smart work input!
Keep a log book, vary the intensity and volume of your training. Plan your training ahead. This is my best advice for progress.
Personally, I have no interest in training hard for 3 or 4 month and have to rest an injury for a month, due to improper planning or technique.
I plan to train for a long time as I view exercise as a lifestyle.
“The single greatest cause of improvement is remaining injury-free to train” Olympic runner Jeff Galloway.
July 5, 2009 at 4:59 pm
[...] always be improved ( for years!), and will make you a better girevik for sure. Back to the old efficiency and progress [...]
July 10, 2009 at 2:03 pm
[...] my take on breathing and on efficiency and progress for those not familiar with [...]