036 How to Find Your Weaknesses as a Fitness Athlete

Send us Fan MailHow to Find Your Weaknesses as a Fitness AthleteEvery piece of your program serves one of these 3 purposes. Get STRONG - Increase the cross sectional area of muscle (hypertrophy/muscular strength) and/or the extent to which motor units can activate muscle --> Increases capacity for producing tension --> Contractions make up a lower percentage of the athlete's capacity to produce tension --> Contractions produce fewer waste products --> Contractions become more repeatableGet ENDURING - Increase the energetic-metabolic capacity of already recruitable muscle fibers --> Increases capacity to remove waste products --> Contractions become more repeatableGet EFFICIENT - Increase the access, comfort and control of positions --> Each contraction requires less tension --> Contractions produce fewer waste products --> Contractions become more repeatable The question is how much of each one. Are you strong enough? CGBP 200/300+ = PCWPU 200/300+ BS 295/450Sn 185/285 Are you enduring enough? 10 Minute AB – BW+Max RMU into 30 For Time (12+/18+, <5:00/3:30)Max Strict HSPU into 50 For Time (20/30+ UB, <5:00/3:30) Are you efficient enough? Tempo Pistol – full hip, knee and ankle flexion with hip adduction and internal rotation SA DB OHS @70/100# - full shoulder flexion with hip, knee and ankle flexion  This battery of tests is a great starting point – and sufficient for identifying the weaknesses of most fitness athletes. Once you have your numbers, here’s what to do:Prioritize – pick 1 or 2Train those priorities as fresh and as frequent as possible. Put everything else in maintenance mode. Less frequency if you do it at all. Retest after 3 mesocycles. (Meso is 3-6 weeks followed by a deload week). If it all seems super far away – get strong first. If you’re already strong enough – get as enduring as you can.