COMMON
PROGRAMMING
ERRORS
1. Lack of addressing weak
points
Skipping your major weakness
and failing to work on them
is a huge mistake. Its not the
movement most of the time you
are lacking but the muscles that
involve the movement-accessory
work and it needs knowledge
and mind body connection to
address the root of the weakness.
That how you break through a
plateau and you become better
athlete. For instance athletes who
have excellent performance on a
high volume exercise but struggling to go heavy on weights
should aim to incorporate heavy
lifting in the routine.
2. Not dedicating time on olympic
lifting
You already notice that most of the
workouts in crossfit involves olympic
lifts, snatch and clean and jerk. You need
to keep working on those movements
so you can reward yourself with success.
Olympic Weightlifting rewards good
technique. It’s up to you and how dedicated you are to incorporate workout
variations, technique and strength work
into your programming.
3. You don’t change your workout
load
Your training should varied from low
intensity, volume to high from day to
month. I said it before and I will said it
again. If you dont push yourself and if
you dont go moderate you will not see
progress. You cant go heavy all the time
neither light all the time as it will fry
your CNS. Your body is smart. For example, Monday is heavy loads with low
volume, Tuesday moderate loads and
high volume, Wednesday is low loads
and high volume. Rest on Thursday so
you can lift heavy and fresh on Friday
This is just one example, but the intent
of wave programming is to break up
the volume and intensity of your training sessions throughout the weeks and
months that you train to allow an athlete
maximize their focus, motivation and
physical potential.
4. You dont add metabolic
conditioning components in
your training
Metabolic conditioning describes
exercises that are used to increase the storage and delivery
of energy in an athlete. These
are rowing, running and cycling.
Fantastic ways to increase both
your aerobic and anaerobic
capacity, but they need to be
addressed as single components
in a workout and not combined
with other exercises. Just as you
perform strength and gymnastic
work with various volume and
load, so too should you address
your metabolic conditioning in
the same manner. You can vary
the pace and distance on your
runs, rows, or cycling work to
train your anaerobic system training this system helps your
body tap into energy sources
stored in your muscles since
your body’s demand for oxygen
exceeds the supply available, or
your aerobic system (important
for longer workouts, where your
body needs to be efficient at
taking oxygen in and distributing
blood to the working muscles).
Mary Soteriou
Mary Soteriou is
23 years old professional fitness model.
Graduated from
college with degree
in nursing but her
passion for fitness
is stronger than the
graduate carrier.
Works at a local
gym in Cyprus she
has been on stage
as IFBB athlete in
Cyprus and abroad
more than 5 times.