Got a Goat?…

GREASE THE GROOVE…

TO GET GOOD AT SOMETHING, YOU MUST DO IT OFTEN,  AND DO IT TO THE EXCLUSION OF OTHER THINGS.

Several years ago coach and I were in upstate New York for a very close friends wedding and stayed at a great Victorian Bed and Breakfast.  At breakfast, the owner was asking us  what we did for a living, and at the time we owned a personal training facility.  He asked if we used kettlebells in our training.  Kettlebells?   He was so excited that we never heard of them because it allowed him to explain what they were and why he was so passionate about them.  We listened half-heartedly and then never thought about the conversation again.

Fast forward a year.  Somewhere in a forum I found an article about kettlebells.  I read the article and became curious about these cannonball shaped  weights with handles.   I ordered a kettlebell DVD, a kettelbell and became a kettlebell zealot who went on to become certified, as I wanted to specialize in it.

So,  it’s safe to say that several years later and thousands of repetitions,  I am pretty proficient with kettlebells.  I’ve had clients comment when I’m doing one of my kettlebell routines that  I make it look easy.  It is! When you grease the groove  (to get good at something, you must do it often, do it a lot) you become proficient at it.

Specificity + frequent practice = success. It is so obvious, most people don’t get it.

  1. Intensity
  2. Repetitions
  3. Volume
  4. Frequency
  5. Exercise selection

We all have an exercise or movement that we suck at, hate, or both.  It’s called a “Goat”.   This can include anything from running, double unders, Olympic lifts, or stretching your hamstrings. The point is, we should work harder at the things we suck at instead of always trying to improve what we’re already good at. Spending some time during your warm-up or cool-down to improve some of your “goats” will make a HUGE difference in how fast you progress!     Apply the formula above to that specific weakness and in time it will no longer be your goat.

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