ATC (Coach’s Prep Course)

WEEK FIVE GOALS

  1. Observe two sessions of your choice. With the ‘CFI-6/012 Coaching Evaluation Form’ from the Procedures Book observe and note the required behaviors for future discussion. Be prepared to take one full session on either observation.

  2. Read the article ‘Five Important O-Lift Drills’. See Appendix.

  3. Video yourself performing each of the nine foundational movements. Include three good reps followed by two bad examples of incorrect reps representing common movement flaws. Then finish by repeating the good reps and verbally reenforcing what is required. Use the ‘Level 1 Training Guide’ (pages 103-130) for reference. Now find a friend and video yourself teaching them the nine foundational movements. Find someone who has no experience with CrossFit or ask them to be a blank slate (pretending to have no clue what he or she is doing) and see where your cues lead them.

NINE FOUNDATIONAL MOVEMENTS

We do not stick rigidly to introducing clients to the foundational movements. Although important, they lack in giving a new client the ability to integrate into group session easily. As a coach they are staple movements that we must be proficient at and consistent in our standards of professionalism in coaching them.

Deadlift Series: Deadlift, Sumo Deadlift High Pull and Medicine Ball Clean.

Pressing Series: Strict Press, Push Press and Push Jerk.

Squatting Series: Air Squat, Front Squat and Overhead Squat.

TYPES OF CUES AND WHEN TO USE THEM

There are three different styles of cues that we use. The only things that differentiate a good cue form a bad cue is its effectiveness. Keep in mind that what works for one athlete may not be effective for another. For this reason, we want to have as many cues in our tool kit as possible in the hopes that one of them will work for the athlete and improve his or her movement. A great coach will mix things up, using a combination of the three styles of cues below to reach as many athletes as possible.

Visual: Showing the athlete what they are doing and then showing what you want them to do. When demonstrating a movement flaw, exaggerate the problem so it is clear to the athlete what is out of place when you compare that to a correct demonstration. Example: show a snatch without any high pull that looks more like a PVC pass through, then perform a rep keeping the bar close to the body.

Tactile: Using your hands or an external object (a med ball, PVC pipe, a wall, etc.) to help the athlete feel their way into the correct position. Example: an athlete struggling with squat depth awareness can be set up to perform their reps to a med ball.

Verbal: Using your words to improve an athlete’s movement. Try to use phrases that include a body part and a direction. Example: ‘push your knees out’ or ‘punch your hands up’.

We see ourselves very differently to how we are seen by others. Being aware of this is vital in improving as coaches. Produce a video of yourself and assess areas to improve how you communicate objectives.

Film at a 45º degree angle: This gives you the best angle in terms of what we can see (bar path, grip, and stance, squat depth, etc.)

Slow Down: Perform your reps slower than you normally would to demonstrate clearly both quality movement and poor movement patterns.

Exaggerate: When performing reps incorrectly, make a clear distinction between the good and bad by exaggerating the flaw you are trying to present.

VIDEO TIPS

Now we know what we look like as coaches it’s time to see if that ability to convey how we move to our clients is there. Set up your video as previously and work through the nine movements. Ensure your flow has logic, for example, a med-ball clean taught before an air squat is not advisable.

Slow Down: Perform your reps slower than you normally would to exaggerate quality movement and poor movement patterns.

Terminology: Use varying words and phrases to convey what you want. If things don’t succeed, then mix it up. Talk to the client in their language not yours.

Exaggerate: When performing reps incorrectly, make a clear visual and verbal description of the movement exaggerating the aspect you are trying to present.

Consistency: Progression into the next movement must be based upon consistency first. Ensure that poor movement is not allowed to be skipped over.

PROGRAMME FIVE DAYS OF WORKOUTS FOR A WEEK OF CROSSFIT

Use the ‘ATC Programming Template’ to complete a full week from scratch. Think of the content across all seven days to provide a balanced all body programmes. Ensure you have timing and content clearly defined.

Variation: Look for variety in your programming in as many ways as possible. Mix up using light weights and heavy weight, having long workouts and short workouts, doing things as fast as possible and doing as much work as possible in a set amount of time.

Safety: Consider how you would feel after each day of programming and what movements would be best to avoid the following day so as not to feel destroyed after your five days of programming.

Fun: Be as creative as you can in your programming, incorporating workouts that would excite you to get into the gym that day.