Movement Progress Report (January 2015)

progress report

On December 26th, 2014, I decided I needed something to hold me to a higher standard of accountability in my movement practice and training.

I needed to ACT on my motto to “Train like a scientist, move like an artist.”

So I committed to a month of focused training and movement. My goal was not to measure everything but a couple of my most important markers of progress. I quantified my current levels of strength and mobility and retested 33 days later, and these are the results.

ring dips

OAC

middle splits

front splits

forehead to toe

bouldering progress

Summary:

STRENGTH:
↠ Gained 17% strength in my weighted ring dip
↠ Gained 11% strength in my one arm chin progression

MOBILITY:
↠ Front splits: L gained 2” right: gained 2”
↠ Middle splits: Gained 2.5 inches
↠ Forehead to toe: L: gained 1.75 inches R: gained 1.25 inches

MOVEMENT:
↠ Progressed from V5 to V7 in Bouldering

Notes:

I was surprised by my strength increase in weighted ring dips, as I trained them comparatively little in this phase. Conversely, I felt like I should have gained more strength in my one arm chin progression, but I was training with 4-5 reps and should have done more work in the 2-3 rep range. I’ll focus on more intensity this month and I think I’ll see that I laid a solid foundation of work capacity last month.

When I retested my mobility, I felt like I wasn’t completely recovered from my previous mobility session so I feel like my improvements there don’t reflect the full extent of my progress there. I felt like I was going into new, deeper ranges of motion every single week. It was amazing! I will say that my improvement numbers seem somewhat small but I was already starting with a solid foundation of mobility so the improvements come a bit slower.

A video posted by Justin Goodhart (@wrathlete) on

As for the bouldering, I actually climbed my first ever V7 on January 21st and my first every V6 two days later on January 23rd. I need to take the intensity down a notch this month, let me fingers recover, and improve my technique more. I earned the V6 and V7, but there’s still so much I need to work on for V4’s and V5’s.

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