Most begin to engage in crossfiting at the age of about 25 years, and not many of us have the opportunity to learn weightlifting from an early age. We have to work out the correct technique of performing the movements, no matter how old we start, and this should not be an obstacle for us!
Professional weightlifters (from countries where children learn technology at an early age) like to say that when beginning weightlifters reach adolescence, they no longer master the technique, but only build up strength.
In most cases, people begin to engage in crossfire at the age of more than 25 years, most mastering complex exercises even later. My job as a coach in the UK was to help those who began to engage in adulthood, in finding ways to master technology and build up strength in the shortest possible time and preferably without injury . The tips below will help those who began to learn late enough to make the most of their employment!
1. Can you sit down?
We all like to sit in a chair, but what I really want to ask is: can you sit comfortably below the parallel in the squatting? Good mobility of the hips can be for many of you, but will this position be strong? Can you straighten your chest, straighten your back, place your knees over your toes, and take your hips back?
If not, stretching your calves and ankles can help achieve the much-needed mobility of the ankles, which will be very useful at the bottom of the squat. If your inguinal area is tense, I recommend using side attacks, sumo squats with their own weight as a warm-up, 10 side-attacks, 10 sumo squats for three approaches before classes start. You should feel comfortable in the bottom position. As in the following case, the use of rods will be very useful!
2. Does anybody squat with a barbell over his head?
The hard top position will “beat” your jerking and jerking, as well as pull-ups with build-up, so it’s very important to improve if you want to lift a lot of weight and avoid shoulder injuries during extension.
Motion test in the upper position:
Press your back against the wall, hold the stomach in retraction and try to raise your arms above your head, while moving them to the wall. If you put a lot of effort to keep your hands on the wall, without bending your back, then it’s time to work on the movement of hands in the position above the head. This will help you exercise for the widest back muscles and work on the mobility of the middle part of the back. In addition, such exercises as squats with a barbell over your head with a narrow grip (hold your hands as far as you can) and press over the head, will help improve the top position.
3. Are you strong?
Many crossfitters, whom I met, came to this discipline from power sports. They have developed slowly contracting muscle fibers, so they are focused on the result. In addition, despite the fact that these athletes have a well developed cardiovascular system, they are not very developed in terms of speed and power. Crossfit is a sport where it is necessary to have power, endurance and strength.
If you spend your time lifting one weight at a speed and performing a large number of repetitions, you will not improve your speed. To improve speed and strength, you should, as a rule, work in a paradigm of approaches for 1-3 repetitions.
In the Kazakhstan weightlifting team, it is stated that it is necessary to do no more than 3 repetitions for a breakthrough, guided by the theory that incorrect types of muscle fibers develop in muscles with a large number of repetitions. Traditional approaches of 5 repetitions were adopted in weightlifting, when weightlifters performed a large amount of work or a “fitness” cycle. While someone prepares himself for training with a lot of repetitions, you act much smarter, focusing on power and strength with a low number of repetitions.
4. Tips for weightlifters: be strong, avoid injury!
Many people do not spare their strength for the first two years and, as a result, get injuries to the back, hips and knees. Devote one lesson per week to working on controlled power exercises, such as squats, split squats, bench press, exercises with your own weight, for example, pull-ups and push-ups on bars . Along with working on the muscles of the body, they will help protect your body from trauma and develop the correct motor habit when you are under the influence of a tight time limit for exhausting WOD.
Over time, you will be able to show a maximum, but remember, the body and nervous system does not recover as quickly as in 18-20 years. At a later age, your body will most likely successfully cope with a high volume of training (6 series of 5 sit-ups), and not with heavy single repetitions.
5. Work on your shortcomings (regardless of your age!)
Everyone loves to do their favorite exercises, but in weightlifting and crossfit, if you started out at a later age, you have less time to master the technique. The best way to solve this problem is to find a trainer. I understand that classes with the coach are sometimes separated by a long period of time, so I recommend coming to the weight-lifting weekends Beaches and Barbells London or an international training weekend where you can work on improving the technique and getting answers to various questions.
I met people over 40, who recently started weightlifting and did it amazingly, but they approached it with a very rich sports biography. The general condition of the body, muscle tissue, quality of the fascia are the determining factor, as well as similar sports such as gymnastics. Women are also extremely fortunate, as they are usually more flexible than men, and they do not experience symptoms of a drop in testosterone levels! In addition, endurance will come easily through WOD, it needs to pay much less attention compared to flexibility and technique. One thing is certain – any training, regardless of when and where you start, requires patience and determination!