Workout of the Day

Better, Same, Worse


Our efforts in coaching our students are, simply put, to elicit a positive change. This is true of the bigger picture (improving strength, body composition, and cardiovascular capacities, for example, are all positive changes we can elicit with our GPP program), and of the individual coaching interaction with a student (such as improving positioning in the snatch or turnover speed in a sprint).

In our ongoing Coaches Prep Course, we frequently go back to the incredibly powerful and equally simple question: better, same, or worse?

When I coach an athlete to initiate the squat from the hips rather than the knees, each rep observed after the cue is put up against this question. Was the rep better, same, or worse -- did we elicit a positive change, did nothing change, or did we elicit a negative change. This gives immediate access to next steps. If positive change happened, move on to the next athlete or to the next point of performance to address. If no change, consider a different cue, a different approach tactile vs. verbal cueing, etc. If a negative change occurred, stop the movement, reassess and address, and attempt again.

As effective as it is simple, you can use the “better, same, or worse?” question in whatever endeavor you undertake. Assess at every turn, adjust as necessary, and keep edging yourself closer to excellence.

- PS


  • EMOM 10

    • Min 1: Max time L-hang

    • Min 2: Max time ring support hold


  • For time:

    • 30 cal row

    • 25 C2B pull-ups

    • Rest 1 min

    • 20 cal row

    • 15 C2B pull-ups

    • Rest 1 min

    • 10 cal row

    • 5 C2B pull-ups