Master the fundamentals, and then continue to master them.
The secret to improving your movement in the gym is by mastering the fundamentals and then continuing to master them. If you watch the movements of some of the top CrossFit athletes or top Olympic Weightlifting athletes or top Gymnastic athletes you will see a common trend amongst them. They move with virtuosity. Virtuosity means "doing the common, uncommonly well".
It is very easy to want to do a front squat, but have you mastered your air squat? You want to do a kipping pull up, but have you mastered the kipping or the strict pull up? Or even the hollow and arch hold on the ground? You want to do a muscle up but have you mastered it on the floor or jumping? You want to do a clean but have you mastered the triple extension?
I can go on and on with the fundamentals of each movement but if you really want to avoid stunting your growth as an athlete, you must continue to master the fundamentals. Better mechanics means you'll be able to express more power (intensity), which mean you will get stronger and fitter. And the best part, you'll be able to express greater power (intensity) in a safe manner.
Ever wonder why the coaches make you do many reps of a movement? We are helping you master the fundamentals before you add intensity to it. We are helping you move better. We are helping you get stronger and fitter.
Regards,
Josh Melendez
