1/4 Hour Neuro #35: "How to Implement LabO Progression in Sports Recovery for CrossFit?"

Introduction

Welcome to this neuro quarter hour! This week, we tackle a crucial question for CrossFit coaches: how to effectively implement neuro-reflex, archaic, and postural exercises in their classes for the new season, particularly with the arrival of new practitioners. The goal is to enhance athlete performance and health, while taking into account each individual's uniqueness.

We will explore strategies to integrate these exercises, whether in group sessions with beginners or competitors, focusing on the importance of testing and adaptation.

Integrating Neuro Exercises in CrossFit: Test & Retest

To integrate these exercises, it is essential to adopt a "test and retest" approach. The idea is to propose a few exercises from various categories – proprioceptive, visual, vestibular, and archaic reflexes – and observe the immediate benefits. Since CrossFit often operates in cycles, for example, four-week cycles, athletes can work on a bundle of specific exercises for each cycle, concentrating on those that bring them notable improvements.

Choosing the right exercises is crucial. Some may be very "upperche" or "hiber real", meaning they can have a regressive effect in the short term. Therefore, it is important to avoid placing them just before the warm-up of a session where performance is expected, as this could lower the athletes' capabilities.

Optimizing Warm-up and Mobility with Neuro Approaches

Introductory Sessions and Fundamentals

Introductory sessions or "fundamentals" in CrossFit, where the basics are taught (squat, push-up, pull-up, etc.), represent an excellent opportunity. While practitioners are executing a movement like the squat, we can have them perform a visual exercise, then repeat the squat, and observe the differences. Next, we can introduce a vestibular system and repeat the squat, to immediately identify which exercises are highly functional for them.

This approach allows for quick visualization of the impacts of neuro exercises and individualizes training from the very first sessions.

Specific and Individualized Mobility

Mobility is already very present and recognized in CrossFit. The idea is to optimize this phase by integrating preliminary tests. Before the usual mobility exercises, we can conduct two or three quick tests. The results of these tests will allow for more precise and effective targeting of mobility. For example, if a mobility issue is detected, specific neuro exercises can be integrated to address the identified "bug".

These tests only take a minute or two during the session and enable both the coach and the athlete to work on each system: each retains the exercises that "match" and uses them during warm-ups or sessions. As a coach, one can ask athletes to practice these beneficial exercises over the next four weeks.

Individualization: The Cornerstone of Neuro Progression

There is no "one-size-fits-all" program in neuroperformance. Even if a CrossFit class follows a general framework, individualization is key, especially when discussing performance or movement-related health. We cannot generalize; a minimum level of individualization is imperative.

A concrete example is to distribute exercises from different categories throughout the week and test them daily to see the benefits for each participant. At the end of the week, each athlete will be able to identify what works best for them and build their personalized routine.

Even in the presence of various levels (beginners, intermediates, advanced) in a group session, it is possible to individualize movement and progression. For more complex exercises or in case of doubt, they can be placed at the end of training, during the cool down, like certain archaic reflexes.

Conclusion

The key to implementing LabO progression in sports recovery for CrossFit lies in the trio of testing, practicing, retesting, and above all, individualization. There is no universal solution, but fundamental principles that, applied wisely, will allow every practitioner to optimize their performance and health in the long run. It is a continuous journey that requires adaptation and attentiveness to the body's feedback.