Weekly Favourite Five #2

For this week's favourite posts, there are a few interactive posts as well as a few with more of a personal meaning. Enjoy!

1. Goals Achieved = New Targets

This post was a repost of one of the guys I am working with at the moment, Kyle Frankenfeld. You probably see me post alot about him since last year when I was helping him and his brother and a few other Crossfitters prepare during the lead-up to the Crossfit Games Open and even till Regionals. Coming back from Regionals with a few significant injuries, we looked at getting this guy a healthy body again. What he reacted best with was in fact a GVT-inspired program for his squats which, coupled with the Gymnastics Bodies Foundational program, showed good progress. So we decided to go with using that for his shoulders as well since they are the next area or weakness we want to overcome. 

When goals get achieved, you give the individual new targets. . Once you go 10x10, you can't go back. Using the same format to see if we can get @kyle_frankenfeld's shoulders healthy like what we did for his squats. . #Repost @kyle_frankenfeld with @repostapp ・・・ New goals. When you achieve one recognize it, give yourself a pat on the back and set new goals. Thank you @lesterhokw for this one. 10x10 behind head snatch grip press... build to 60kg, started at 50kg today. Almost didnt make it 😛. Might be able to snatch after this one 😀

See this Instagram video by @lesterhokw * 171 likes

2. Failed Lift vs Successful Lift: Mistake Corrected, Figure It Out.

This was more of a educational post. I wanted to also show that if one understands the mistake made and when the mistake was made, the movement can easily be corrected. That way, the focus when performing the lift is easily seen as on the lift instead of just trying to gain the result of the lift. This interacted well with the audience and there were several good guesses. My purpose for the Training Geek afterall is to allow everyone to learn more about lifting. So this post was reverting back to what I used to originally post about where I would get the audience to figure things out on their own. 

Training in front of my crew has always been enjoyable because they not only get to see that I am human and I do make mistakes but I can also show them that I know these mistakes and how to correct for them. . So here's one for you to guess what the mistake is. The two lifts are consecutive and I made the correction in the second lift and hence a successful lift. . Clue: observe the result of the failed lift and that will start your exploration into what went wrong. . #learning

See this Instagram video by @lesterhokw * 174 likes

3. If Your Hips Can't Extend Fully, Movement To Drive The Bar Up Has To Come From Somewhere Else.

This is a short one but I always try to provide a mobility-based post as often as I can because that will give you a better idea of what mobility you should specifically work on. What I am seeing lately is the lack of hip extension or terminal hip extension and because of that, many compensate easily through the back or trunk instead of properly driving well through the legs. Worse still, sometimes even the arms are employed due to the lack of the ability to fully extend the hips. 

That somewhere else is usually the trunk or back. . And you end up being soft in the catch. . #hip

See this Instagram photo by @lesterhokw * 185 likes

4. This Guy is On Fire!

And this guy is again Kyle Frankenfeld. Two posts within a week, something must be going right. We had him come in after awhile through the holiday season and we have been keeping tabs on his squatting and making sure he stays healthy in his joints. With him feeling really good on this day, we decided that we will see how far he can go with pushing his front squats. Not only a rep PB, he also managed a new 1RM. This goes to show that when things start kicking in from the programming and the work put in, results are easily achieved. 

This guy is on 🔥! . Two PBs in a day? Must be the shoes. . More so he decided to add in a pause midway while attempting a Front Squat PB. The legs must be growing well then. Worth the misery we call 10x10s . But seriously, good to see him on the way to happier lifting because of a healthier body. . #squats . #Repost @kyle_frankenfeld with @repostapp ・・・ Today is a good day! 😀 got to play in @lesterhokw new adi powers. Then obviously because of the shoes I got 2x beltless front squat PRs- 160kg(352lb) for 5... 175kg(385lb) for 1. Core is coming along slowly. @2115nine @irondogg @trueprotein @fitaidaus

See this Instagram video by @lesterhokw * 188 likes

5. You'll Never Know Everything About Anything, Especially Something You Love.

This one is alittle more personal for me. I put this one up because I have recently seen some coaches who basically rest on their laurels and decided that what they know is sufficient or what they are reading on the internet is sufficient without putting it into practice. Knowledge is definitely attainable all over in this day of technology but the key thing is to be able to put that theory into practical application. So if you are not hands-on in applying the knowledge, you are not attempting to perfect what your craft is which is coaching. If so, don't call yourself a coach just because you write programs.

There is always something new I learn about the sport of Weightlifting. . New is not even something completely different from what has been done but understanding how various factors interact with each other. . Anthropometry, mobility, flexibility, lifestyle etc. . The more the variables, the more combinations there are. And that's where all the individual differences lie. . Hence the learning never ends. . #learning

See this Instagram photo by @lesterhokw * 219 likes

So that concludes the second edition of the Weekly Favourite Five. Stay tuned for the next one and meanwhile, if you enjoyed those posts of the week or others, feel free to share this post on Facebook by clicking this link! Thanks!