Selecting Your Big 2 Movements

In business you can play to your strengths. If you're great at YouTube you don't need to use Instagram. If you're great in person you didn't need to do online (until 2020).

In athleticism we MUST address the weakness.

In the previous article I explained the BIG 2 and how Ben used that strategy with a $200,000,000 plus career athlete to create a clear path to his success.

If you're ready to select your big 2 here are some thoughts about how to do so.

Injury history first (pain-free sets the gains free)

Athletic goals second (athletic balance)

If you know that unilateral knee pain in full depth is the goal then we know that split squats are the best solution.

If top speed is the biggest focus... then NORDICS or RDL's will be the big focus. (If the hamstrings are small and prone to tears then we might choose the RDL as the big movement first.

If the lower back is the main issue and there is no range of motion then Jefferson Curls and Split Squats might be our BIG 2.

Which muscle groups are weakest?

Which ranges are weakest?

By testing how strong you are in SHORT Range , MID Range and LONG Range you can know where you should place more focus.

What if there are multiple injuries or none?

What if there are multiple imbalance or none?

Regardless of 1 & 2 we should always take a step back and think about what will really serve this athlete most. Getting the athletes perspective can be valuable and considering previous successes and failures.

Instinct and art still play a key part in coaching and shouldn't be eliminated from the equation.

If you're not sure if there will be a long-term opportunity without a quick win then the quick win should be the focus eg. an ROKP target specific to their training environment (time up a certain hill, with a certain sled weight at their regular gym etc.)

If the meeting is a one off then setting them up with the movements that will have the most long-term impact makes sense.

When in doubt choose the movements that will have the most long-term impact.

Long range movements have the most long-term impact.

Getting to the ATG Standards is a great place to start!

Some will need to aim much higher to break records and set records in their particular sport.

NOTE: This does not mean that other movements aren't in the program or that they don't matter it simply means that we have a key point of focus.

What are your big 2 movements to build the foundation you need for your movement goals?

These wouldn’t be “Dunking off all 4 plants,” it would be more the movements that underpin those dunks that are lacking most based on the criteria in this article.