The Pursuit of Perfection – Skill Development

If you’re reading this, you probably don’t practice enough.

Just because you achieved your first muscle-up doesn’t mean you shouldn’t practice your ring transitions, ring dips, dip supports, etc.

More often than not, when athletes “unlock” skills, they rarely return to the practice that got them there in the first place!

Why? Because those drills are boring.

The patience and determination that led them to that skill is the exact same patience and determination that is required in order to perfect that skill! However, this doesn’t happen as often as it should.

Let’s use the ring muscle-up (rMU) as an example.

Instead of going from one ring muscle-up to trying to RX “Amanda” the next week, use the following principles when designing your next training regimen.

Skill Development (using rMU as an example)

  1. Skill Acquisition – having the ability to perform rMU in a non-fatigued state
    • Accumulate 10 perfect rMU singles; full recovery between reps
  2. Skill Volume – increasing the number of repetitions of per session
    • 2-3 unbroken rMU; rest until recovered; x 3 sets
  3. Skill + Cyclical – rMU with a cyclical modality added
    • 5 sets: 60 sec row @ 2k pace + 2-3 rMU; full recovery x 3 sets
  4. Skill + Mixed Modal – rMU with mixed modalities
    • 3 RFT: 3 rMU + 10 cal AB + 10 shoulder to overhead 135/95#

Great technique is essential for injury prevention, balanced muscle development, and efficiency.

There’s a reason why the fittest on earth also have the greatest technique on earth!

Be patient, and don’t rush the process.

Be relentless in your pursuit of perfection.


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