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Many CrossFit athletes understand that investing in a coach is key to progress. However, understanding how to best utilize a coach's expertise is where many fall short. To achieve your fitness goals, it’s important to strategically use your coach’s guidance and not expect them to do everything for you. Here’s a step-by-step guide on maximizing the value of your CrossFit coach.
Step 1: Communicate Your Goals Clearly
Your CrossFit coach needs to understand your ambitions to tailor their guidance effectively. Whether you’re looking to improve your Olympic lifts, get your first muscle-up, lose weight, or prepare for a competition, be specific about your goals. Vague aspirations, like “I just want to be fitter,” make it hard for your coach to provide precise support. Instead, say, “I want to improve my front squat by 20 pounds within three months,” or “I’d like to build endurance for an upcoming race.”
Open communication fosters a more productive athlete-coach relationship and sets a solid foundation for success.
Step 2: Accept Feedback Graciously
One of the most valuable aspects of having a CrossFit coach is receiving real-time feedback. However, accepting critiques can be tough, especially if you’re used to working out alone or without much guidance. Understand that feedback is there to help you grow. Instead of getting defensive, listen attentively, and apply what you’ve learned. Even seasoned athletes continuously benefit from feedback, as the most subtle adjustments can yield major performance improvements.
Step 3: Don’t Be Afraid to Ask Questions
Never feel intimidated to ask your coach questions. If you’re unsure about the mechanics of a movement, the purpose of a specific workout, or the best recovery methods, your coach is there to educate you. Good questions often lead to better understanding and prevent injuries or stagnation. That said, keep questions relevant and appropriate for class time, and if needed, approach your coach after class for more in-depth discussions.
Step 4: Take Ownership of Your Warm-Ups and Cool-Downs
Your coach designs warm-ups and cool-downs to prepare your body for the demands of the workout and aid in recovery. Don’t treat these parts of class as optional. Arrive on time, participate fully, and put effort into your prehab and rehab exercises. If you have specific mobility issues or injuries, inform your coach, but also take responsibility for incorporating extra mobility work into your routine. Your coach can guide you, but ultimately, your preparation and recovery are in your hands.
Step 5: Utilize Your Coach for Personalized Programming When Needed
While group classes are the foundation of CrossFit training, there are times when personalized programming can be beneficial. For example, if you’re close to achieving a specific milestone but need targeted work, discuss this with your coach. Many gyms offer additional programming at a fee, and it can be a game-changer for athletes looking to break through plateaus. Use this resource when necessary, but don’t rely on your coach to micromanage every aspect of your training.
Step 6: Seek Guidance on Nutrition
CrossFit coaches are knowledgeable about nutrition and can offer advice on fueling your performance. If you’re struggling with diet or feel that your nutrition is holding you back, ask your coach for guidance. Keep in mind that coaches are not always certified nutritionists, but they can certainly help you make foundational improvements to your diet. Be honest about your eating habits and receptive to suggestions, especially if they align with the CrossFit prescription of eating “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”
Step 7: Use Your Coach as a Resource for Skill Development
Many movements in CrossFit, such as handstand push-ups, double-unders, and muscle-ups, require focused practice beyond the workout of the day (WOD). Your coach can help by breaking down these complex movements into manageable drills. Use this time wisely to perfect your technique but remember to practice on your own, too. Allocating 10-15 minutes before or after class for skill work can lead to significant improvements over time.
Step 8: Don’t Over-Rely on Your Coach
Your coach is there to support and guide you, but they shouldn’t have to babysit you through every step. Part of becoming a better athlete is learning how to self-motivate and take responsibility for your progress. Apply the knowledge they share, be disciplined about your attendance, and stay consistent with your training. Using your coach wisely means knowing when to ask for help and when to push yourself independently.
Step 9: Respect Your Coach’s Time and Boundaries
Coaches dedicate immense energy to helping athletes succeed, but they also have limits. Avoid monopolizing their time during or outside of class hours. If you need extensive help, consider scheduling a one-on-one session. Being mindful of their time ensures that they can give equal attention to everyone and keeps the athlete-coach relationship professional and effective.
Conclusion
Maximizing your CrossFit coach's expertise requires strategic engagement, a willingness to learn, and a sense of personal accountability. By following these steps, you’ll not only enhance your performance but also make the most out of the invaluable resource that your coach represents. Remember, a good coach is a game-changer, but the ultimate responsibility for your progress lies with you.
