Perceived Rate of Technique

The most common question that I am asked by my clients is "How do I know if my technique is 8 or better?" on a scale of 1 to 10.

In the Circular Strength Training® (CST) system we have a self-diagnosis tool for our athletes called the "Intuitive Training Protocol". We believe in being aware our training experience, self-discoveries, and insights to come to an intuitive understanding of our well being, flow performance, and technical mastery. When combined with personal instruction and feedback from a qualified instructor/coach, our athletes gain the understanding to grow as athletes.

I have advised my clients to maintain a technique level of 8 or greater on a scale of 1 to 10 (10 being "perfect" technique) when training to ensure technical proficiency and, most importantly, to prevent possible injuries from poor technique. In training they will not sacrifice technique due to intensity or discomfort. Ideally if their Rating of Perceived Technique (RPT) drops below an 8 they should pause and address it immediately, as bad habits are harder to break when done repeatedly.

One of the best ways to understand RPT is to examine Fitts' Law. The late professor Paul Fitts (1912-1965) was a psychologist at Ohio University. In 1964 he developed a model for studying human movement known as Fitts Law. He theorized that humans learn new motor skills in three distinct stages: Cognitive, Associative, and Autonomous.

What are the signs of the Cognitive stage?

      

• Fear or Anger level breathing on the CST Breath Mastery Scale.
• Maximum tension skills (wasting / using too much force).
• Poor kinetic harmony of movement from fingernails to toenails. Thinking muscle-specific instead of movement patterns.
• Movements feel awkward, unnatural, uncoordinated, and sloppy.
• The feeling of being challenged and self-consciousness in terms of all of the CST 7 Components of Structure.

If you experience any of these things in your training, it's an indication that your RPT is in the 1-5 range.

What are the signs of the Associative stage?

• Discipline or Flow level breathing on the CST Breath Mastery Scale.
• Better kinetic harmony of movement from fingernails to toenails. You can start to refine the movements without too much conscious thought.
• Better selective tension skills. You are not wasting too much energy while executing the skill.
• Movements feel more natural, easier, coordinated, and refined.
• You still feel challenged, but not enough that you have to think about how to do the movement. You are able to think, control, and manage your movement better.
• You are able to apply and see the CST 7 Components of Structure in your other practices.

If you experience any of these things in your training, it's an indication that your RPT is in the 6-8 range.

What are the signs of the Autonomous stage?

• Mastery level breathing on the CST Breath Mastery Scale.
• Harmonized kinetic chain of movement from fingernails to toenails. Your movements are instinctual - it just flows.
• You only use the right amount of force to do the task. No more and no less. Perfect selective tension skill.
• Your movements feel easy, instinctual, and reflexive.
• You are the CST 7 Components of Structure.

If you experience any of these things in your training, it's an indication that your RPT is in the 9-10 range. You cannot stay there forever. Enjoy this stage, because it's now time to challenge yourself again and to further sophisticate your movement.

   

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VOLUME 5 ISSUE 2

   

ISSN#: 1555-7723

   

Publisher: Scott Sonnon - Senior Editor: Ryan Murdock

   

© 2007 CircularStrengthMag.com  All Rights Reserved. Reproduction without permission prohibited.
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Comments

[Sean Bohan]

rocking article Bao

Is there ever a time to "work thru" a problem with technique? I am still working on the mills with my left hand (right is getting faster and tighter with every practice). I dont feel it is at a 6 yet - I am working it slowly, feeling the shift when the clubbel swings overhead - it just doesnt feel (or look) as smooth as the right (which is at an 8 or 9). I am getting progressively better.

How do you go from learning a new skill (where you def wont be at an 8) to autonomous ?

and can you do a post like this on RPE and RPD?

[Bao Tran]

Sean,

Thanks for the kind works. I will pay you later.

Is there ever a time to "work thru" a problem with technique? You have a lot of issues on that left side and you'll need to address it. I don’t quite understand what you mean by working thru it, but here are some suggestions.

Prime the joints with Intu-Flow. I would prime your left shoulder before doing the mills. Start doing the bottom circles and then top circles.

Prime the prime the muscles with Prasara Yoga. There are specific poses you can do to help your mills. It is pretty hard to explain in this medium, but I will show you next time I see you.

Work the components of the mills. Break down the mills into three exercise components for the left side. Work them individually until you have a technique of 8 or greater.

Then add them up again into a mill. Repeat this method if mills still feels below 8.

How do you go from learning a new skill (where you def wont be at an 8) to autonomous?

You can force mastery, Sean. It will take practice and following the formula. Good luck.