@asdfbill75 Strength and skills. Not doing double unders, handstand stuff or ring muscle ups in sets are big areas to improve and can be improved relatively fast with coaching and consistent practice but strength takes time.
From the strength perspective, I have had good results following Smolov Jr twice in a row (3 week cycle, deload week, 3 week cycle adding 10-20 lbs to the starting weight) every time I feel like I’m not getting stronger (during which I cut back heavily on running or metcon, but usually do something upper body on non-squatting days)
From the strength perspective, I have had good results following Smolov Jr twice in a row (3 week cycle, deload week, 3 week cycle adding 10-20 lbs to the starting weight) every time I feel like I’m not getting stronger (during which I cut back heavily on running or metcon, but usually do something upper body on non-squatting days)