FORM FOLLOWS FUNCTION – WHICH….. = PERFORMANCE
Today’s Geek Thread is a lazy thread on my part as I am using the testimonial of an athlete who I have been helping over the last 6 months. This testimonial helps to confirm the importance of the last two weeks blog posts on subconscious motion (muscle activation) and does your warm up help you evolve using the Mobility Volume Training (aka Jowse Volume Training in CrossFit 3D).
Here is the timeline testimonial from the athlete charting progress between sessions.
28.06.11 – Last CrossFit metcon. I was a foam roller/lacrosse ball junkie (literally had to smash my quads everynight before I went to bed) – this was the last day I touched a foam roller / lacrosse ball or static stretch with intent!
30.06.11 – First session with James Jowsey. For other reasons I needed to reduce exercise to a minimum so I used this as an opportunity to see James and focus on improving my squat and also clearing up a persistent achilles problem.
31.06.11 – 04.10.11 – Religiously followed the mobility programme as prescribed by James (at least four times a week, usually taking 45 minutes at a time, didn’t miss a single session), no additional lower body work. Loosely followed a Wendler 5/3/1 for upper body (twice a week). No metcon/stamina/endurance/conditioning work of any sort. 28.08.11 – Second session with James. The achilles issue had completely disappeared by this point with absolutely no problems from this point on.
03.10.11 – Third session with James.
04.10.11 – 09.11.11 – Continued to follow the mobility programme to the letter; started to add back in very light back squats and deadlifts (5/3/1 template, four days a week) in between the sets of mobilisations.
09.11.11 – 07.12.11 - Continued to follow the mobility programme with 5/3/1 compound lifts (gradually increasing in weight but still quite a bit below previous max) in between the sets of mobilisations. Finished with low/moderate volume accessory work. Added in first prowler conditioning (light ten minutes) session; continued with a prowler session once a week with a gradually increase to a moderate intensity but never more than ten minuets. Two hill sprint sessions (6 x 100 m, focus on max speed, full recovery between reps) during this period.
07.12.11 - Continued to follow the mobility programme mixed with strength, but changed the format to a three day a week max effort lift in between the mobility, then short metcon after:
- 28.12.11 – First CrossFit metcon (immediately after mobility with max effort back squat): “Fran” – equalled previous PB.
- 30.12.11 – Second CrossFit metcon: “Helen” – PB (apart from the hill sprints this was the first time running for a long time).
- 06.01.12 – Push press 1RM PB.
- 08.01.12 – Back squat, equalled 1RM PB from 10 years ago (felt a lot better, more load through legs and less through back, torso more upright, there’s still much more in there)
- 16.01.12 – Snatch 3RM PB.
- 18.01.12 – Diane PB.
20.01.12 – Push jerk 3RM PB.
03.02.12 – Push jerk 1RM PB
It shouldn’t really be a surprise that focusing on strength over conditioning makes one stronger, though it was only towards the end that I started working with heavier loads. However, it was a pleasant surprise to see the metcon times were still there, n=1 but that’s all that matters in this case.
The biggest take away from all of this for me has been a complete change of emphasis in terms of the mobility work James has prescribed now becoming the priority, all other training (strength, stamina, endurance etc) now comes second. At the start it was something that almost got in the way of the other training but now if I’m short on time and can’t get everything in I’ll just do the mobility (it still takes me about 45 minutes to do but I look forward to it). Not feeling recovered, just do the mobility. Back off week, mobility. My squat still feels like it has a long way to go but the difference in being able to move into position rather than fight into position is massive and I’m now making much more effective use of my glutes and hamstrings (subconsciously!). I also don’t feel the need to foam roll or static stretch because my body is moving more efficiently and the load now seems to be distributed across the whole rather than parts (e.g. quads).
For the same reasons as before I’m going to back off the metcons and max effort strength again now and go back to something with minimal intensity – I’ll just have to see what I can fit into the mobility programme!
As you can all see, the PB’s are literally falling down. This Mobility Volume Training was done religiously over the 6 month period, partly because the athlete was in a position where intensity could not be pushed. The prescription given to the athlete was to literally follow the programme and start with the air squat, progressing to an empty bar. Gradually building from there, normally I recommend starting at 50% and building up from there but the athlete was quite happy to go from scratch.
‘Form follows function’ – Gary Gray
Which = PERFORMANCE – James Jowsey 2012 (I’m claiming it but it may have been said already, if so apologies) 
As has been quoted by myself previously, and other colleagues familiar with Gary Gray’s teachings (I was lucky to be taught by one of his disciples who is running another mentorship programme, starting in April for 6 months if you are interested just let me know). This is evidence that with optimal mechanics, then the form will follow and with the optimal form then performance too will also be increased. Why did the metcon times improve? Due to efficiency! If you have more people, you will lift a heavier weight, more easily and for longer – think of this analogy like the body and the muscles are your mates!
So, how much time are you putting in on increasing mechanics for form for performance?