FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Deliberate Practice


“We’re Talking About Practice Man”

A lot can be said about practice. And the new standard for amount of practice that one can expect to have to complete before becoming an expert is 10,000 hours. This idea comes from the book Outliers. But is just hours of practice enough? Or, is there more to it? Well as you might of guessed there is more too it. It takes what is referred to as “deliberate practice” But what is that? You can read this article geared toward the entrepreneur, on “expert performance” in the Strategic Entrepreneurship Journal. The key is that it must be deliberate. The article is well, a journal article, so it’s a bit dry. I’ll put an athletic spin on it but here are the 8 keys to Deliberate Practice:

  1. Deliberate practice is highly demanding mentally, requiring high levels of focus and concentration. – This should leave you feeling exhausted. The upper limits of this type of focus is 4-5 hours per day and most sessions only can last up to 90 mins. It has been shown that top performers sleep more then other athletes. Becuase it takes longer for their brains to recover from the activity.
  2. It is designed specifically to improve performance—to strengthen it beyond its current levels. – You must also be getting constant feed back from the practice. You can’t just put time in and be done with it. You must be able to improve and improve some more based on the feedback you are getting. Having a coach for this is invaluable. There is a reason why the best athletes and businessmen have coaches and mentors. Stay humble and always able to adapt.
  3. It must continue for long of periods of time. – here comes the 10,000 hours part. Don’t expect to be good tomorrow, or in a month, or a year. Try closer to 10 years! There are no short cuts to success. If you want to be the best man you can be, you’ll have to commit yourself to years of repeated practice.
  4. It must be repeatable. – In case it didn’t click in #3, practice, practice, practice. You have to repeat it over and over. Ever wonder why we did JYD for 3 months straight everyday. How many people became better jumpers?
  5. Pre-performance preparation is essential. – You must have a finish line, and know your race strategy. It’s not enough to just set a goal, you have to set benchmarks along the way to keep you on track. Goal setting “should involve not merely outcomes, but also the processes involved in reaching predetermined goals.”
  6. It involves self-observation and self-reflection. – During practice, what are you doing that isn’t allowing you to succeed. Can you fix it? This needs to be going on during practice. Don’t just keep doing the same thing over and over if you are doing it wrong. You’ll just be really good at doing it wrong in the end.
  7. It involves careful reflection on performance after practice sessions are completed. – Ever practiced something and you were unable to get it, but the next day you came back and conquered it 1st try? When you practice it doesn’t just end with the practice. Sometime you need time to reflect and the event and on yourself in order to become successful.
  8. Don’t expect it to be easy – Deliberate practice isn’t easy. And it’s typically not very fun to do something we are bad at over and over with a critical eye over us telling us we are doing it wrong again. We all have egos, but we need to remember to check them at the door to allow ourselves to grow as a person. Just because you can’t do something today doesn’t mean you can’t in the future. We are not limited by our natural talents and can do more then you think.

WOD: Tuesday

5 x 100M Row (60 second rest)

  • 15 min AMRAP of:
  • 6 Pull-ups
  • 9 Push-ups
  • 12 Squat Jumps

WOD: Wednesday

Dynamic warm up – cone drills

Box jump &  Kettlebell swing
20 – 10 – 5 – 10 – 20

  • 70/53 & 24/22
  • II: 53/35 & 22/20
  • I: 35/20 & 20 step ups

Have your say