"Steven... I've been following [insane crazy fitness guaranteed] programming and I have NO energy for anything else. Pls. No." I know, and I'm adding to it. SMH. But honestly, it's not hard and not time consuming, but it is extremely valuable. Most of my athletes are already doing this, but for those of you not with me, here you go:
1) Crossover Symmetry
$235. Expensive, yes. I also know you bought $250 lifters that you don't even use because "Rich Froning lifts in Nanos, bro." This is the best device available for shoulder health, prehab, rehab, and performance. Buy it or beg your gym owner and show him/her this article and quotes by other coaches like Ben Bergeron that swear by it.
Once you get your hands on one, there are several great routines provided by Crossver Symmetry. At CrossFit Lubbock, we've had the most luck adding the "activation" routine into everyone's warm-up.
2) Sling Shot Hip Circle
$25. Stop reading and buy this right now if you or your gym doesn't have one. The Hip Circle helps with activation of the muscles around the hips before your lifting or metcon session. Also, if you struggle with squat or deadlift technique, this will correct that much quicker so you can build your numbers faster.
Place the Hip Circle just above your knees. Mark off a 50-foot path in your gym and walk down and back 4 times. Change walking styles each trip (but always large strides), and every tme you change direction, throw in 5 squats. There are plenty of great YouTube videos that can help you out here.
3) Reverse Hyper
$600-900. These are obviously a tougher sell because of price. There are some creative substitutes for the reverse hyper, but none can completely replace it. My recommendation is to call around and see if a gym in town has one. If you don't mind spending that kind of money, get one today. Gym owners: we only have one (all you need) and our competitors use it every single day. It's worth it.
This is one of the best tools around for physical therapy and rehab. It's also great for daily use to assist in athletes' lower back health and develop stronger hamstrings and glutes. Our competitors do 3 sets of 15 reps every day at around 30-40% of their squat max.
You can knock out all three of these in about 12-15 minutes before your training. I recommend doing them on rest/recovery days as well. Not including the Open, Regionals and Games, there are about 300 days (aka, opportunities) to improve. There are plenty of chances to gradually pull ahead of your competition, so take advantage of every single one. On game day as a competitor, you want to be able to say "I did everything in my power to succeed."
Leave no doubt.
Coach Steven Willis