Almost everyday I either read or hear someone talking about something he or she is bad at. Most of the time, it's when I'm at the gym. I often spend time thinking about all of the things I'm bad at and lamenting over the fact that I need to fix them. Thinking about things is great, but if that's all you ever do...you will likely be in the same position you started. If you keep doing what you're currently doing, and hoping for a different outcome, I have some bad news for you; NOTHING IS GOING TO CHANGE! However, there is GOOD news. You can fix all of your weaknesses in just a few minutes a day by following these three steps: 1. Determine your weakness 2. Understand your limiting factor. 3. Attack it daily.
1. Figuring out your weakness
2. What's your LimFac?
Now that you know the weakness you want to eliminate, you need to figure out what your limiting factors are. Why are you bad at (insert weakness here)? Continuing with the Fran example, I break down the workout into four parts: Thrusters, Pull-ups, Lungs, and Transitions. Now, I know my transitions are slow, but that's not due to lack of efficiency. It's because my chest is about to explode! So, until I am at the point where I just need to shave off a few seconds, I'm not going to worry about transitions. I can do most of my thrusters unbroken, so that's not really the issue either. My lack of efficiency during my pull-ups is really where I struggle most (which leads to my lungs being on fire). So, with pull-ups being the biggest time vampire, that is where I'm going to focus. For muscle-ups it could be: lack of pulling strength, dip strength, the transition, or a weak false grip. With anything, break down the movement and figure out what the true problem is.
Ok solider, you've located the enemy, you've honed in on your target, now it's time to eliminate it. Here's what you're going to do. During your warmup or cool down, spend a few minutes (no more than five), practicing the thing you are bad at. My plan for destroying my weakness is simple. I am going to do ten unbroken kipping pull-ups every day during my warmup. Once those become easy, I'm going to do 15 unbroken kipping pull-ups every day, then 21. This plan takes less than one-minute per day to execute. This isn't a crazy amount of volume that will lead to fatigue or overtraining...although side effects do include an increased feeling of being awesome.