phases of skill progression.PNG

  1. Strength needed: no drill in the world will help you if you don’t have the strength to begin with

  2. Acquiring the skill: once you have acquired the strength needed, now you can begin the drills that will help you get your first rep

  3. Build Under no fatigue: 10-minute EMOMs work very well for this. Starting at 2-3 reps depending on the skill, this allows you to work stringing reps together under little to no fatigue and accumulating a good amount of volume over the 10 minutes. Slowly increase to 6-8 reps over time, then move to the next phase.

  4. Build Under general fatigue: Use an EMOM or every 2 minutes format to increase your heart rate through rowing, running or burpees before doing the repetition sets. Slowly increase to 10 sets of 6-8 reps with this format, then move to the next phase.

  5. Build Under specific fatigue: Once again using an EMOM or every 2-3 minutes format you want to specifically fatigue something that is involved in the skill. Grip before rope climbs, shoulders before HSPU or handstand walks or row before pull-ups. Slowly increase to 10 sets of 6-8 reps with this format.