Gray Cook: Work Capacity and Motor Control

Motor control work is simpler than we make it. Get up and carry some stuff. Don’t bring bad mobility to it. Then, all you’ve got to do is watch breathing and alignment as you build work capacity.

If we were going to get into some work capacity or some heavy farmer’s walks or farmer carries, we’d be handing them some really big weight. Work capacity is also about time. Most people, if they go lift for 45 minutes, they’re not really lifting for 45 minutes.

Motor control work is simpler than we make it.

I’m serious. Get your mobility. Start do­ing getups and carrying stuff. Do your goblet squats. Do getups and carry stuff. Get up and carry some stuff. Don’t bring bad mobility to it. Then, all you’ve got to do is watch breathing and alignment. They’re getting strong while you’re working on alignment.

Now, introduce some lifts and you’re going to look like a genius because they got stronger the whole time. If all you do is work the extended part of your pull-up and the flexed part of your pull-up in isolation, you’ll go up in repetitions. You will have never done any pull-ups over the course of a month. You’ll just quadruple your hangs and all of a sudden, you’re thinking, “This is a cakewalk.”

That’s the whole trick we were imposing on you with throwing more carries in your continu­um. We gave you two very complex continuums, but we’re laying a lot of work capacity in it. We got eight-to-10 minutes of full activity and I could carry on a conversation with them the whole time. It didn’t harm them and they learned some lessons because they didn’t like being on the left side or they didn’t like being overhead. They were learn­ing these lessons the whole time.


Gray Cook, Dan John & Lee Burton Essentials of Coaching and Training Functional Continuums Video

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Gray Cook and Dan John provide tools to identify and iron out weaknesses holding your clients back. Learn how to take the information you get from assessments and use it to prioritize components of your training for maximum effectiveness. Gray and Dan also provide exercise choices, drills and coaching tips so you can put what you learn into practice right away.

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