MobilityWOD Performance Workshop

Cost: $299

Check out our upcoming courses below! This in-person course relies heavily on the principles of breathing, bracing, and body positions as described in Dr. Kelly Starrett’s book, Becoming a Supple Leopard, and the M|WOD 101 online course. Many coaches and athletes struggle to take some of the principles in the book or from the M|WOD 101 course and apply them to lifting with big loads. Many coaches and athletes also have difficulty understanding exactly where to look first when trying to solve a problem for an athlete and many times jump to different mobility exercises without first breaking down any issues in technique, set up, and bracing. Unfortunately, athletes many times are only concerned with finishing the task and not the quality of the task until it blows up in their face. Load is a very instructive tool and allows the coach to see errors as they develop that may not be apparent during bodyweight or lower weights while the athlete is warming up. The first part of the day revolves around improving the cuing and mechanics of the feet, breathing, bracing and trunk stabilization. These are very overlooked by coaches and athletes and can be hidden reservoirs of increased performance and injury prevention. Understanding how to identify and correct problems in these areas before looking elsewhere will accelerate your pattern recognition as a coach and likely save you a lot of headaches when trying to decide what is really happening with an athlete when they are struggling with an issue. We will also discuss the best time to be coaching and cuing an athlete and helping them set up certain parameters of set-up and execution of a lift and then problem solving between sets with short conversations. The rest of the day will include working up to heavy loads in the squat, press, deadlift, and bench press while discussing and troubleshooting errors as we see them as a group. You will learn to efficiently and effectively look for breakdowns in performance in a systematic way and streamline your language and ability to correct what you see. The course is about improving the economy of movement of you and your athletes and then deciding what tools and mobility drills from the book or the M|WOD 101 course may be needed to address any issues. We will also discuss the most efficient shapes of the hips and shoulders for these lifts and how deviations from these shapes can cause losses in performance and force production and chronic nagging problems. You will see how the organization of the feet and trunk can directly affect the function and performance of the hips and shoulders. It will give you a clearer understanding of what to fix first when working with an athlete and how many times solving problems with the feet and trunk can eliminate the need for excessive cuing and over coaching. One of the best ways to help an athlete change movement patterns is to give them certain parameters before they lift and then let them solve the problem. This gives you an opportunity to observe without trying to fix things in the middle of a lift or set. You can then discuss what you are seeing with the athlete and ways to correct it and try again. There is tons of additional info below including AN INFO VIDEO, COURSE OUTLINE, AND CEUs!


Upcoming Courses

Course Details

Course Outline
This one-day course runs 9am-4pm.

    • 9:00-10:00am - Introduction, Discussion of the function of the feet and trunk
      1. Creating 3 points of contact with the feet and a stable arch how breathing, bracing, and the function of the diaphragm and pelvic floor relate
      2. How the position of the trunk can affect the function of the shoulders and hips
    • 10:00-10:15am - Break
    • 10:15-11:30am - Squatting
      1. How the feet and trunk relate to efficient and powerful squatting
      2. General warm-up
      3. Understanding how to get the feet active
      4. Understanding breathing and bracing mechanics and creating stiffness
      5. Looking at foot and hip position and how to quickly help an athlete find an efficient and powerful squat stance for today
      6. How less than ideal hip and foot positions can destroy force production and efficiency
      7. properly setting up for a barbell squat to create efficiency in motion
      8. Understanding how to create the proper amounts of stiffness to keep a stable trunk and keep efficient transfer of power
      9. Bar path and minimizing deviations
      10. Work to heavy weights over the remaining time and troubleshooting
    • 11:30-11:45am - Break
    • 11:45-1:00pm - Press
      1. Discuss the importance of the feet and trunk in the press
      2. Understanding the difference in demand as the legs are static properly setting up for efficient shoulder function
      3. The function of the grip and lats in protecting the shoulder bar path and minimizing deviations
      4. Work to heavy weights over the remaining time and troubleshooting
    • 1:00-1:45pm - Lunch
    • 1:45-3:00pm - Deadlift
      1. Discuss the importance of the feet and trunk in the deadlift
      2. Discuss the differences between conventional and sumo deadlifting
      3. Setting up for both and trying both
      4. Setting up from the top down and the bottom up and deciding which works best for you
      5. Creating stiffness in the entire system between you, the bar, and the ground
      6. How errors in creating tension lead to losses in force production and efficiency
      7. Bar path and minimizing deviations
      8. Work to a heavy weight and troubleshooting
    • 3:00-3:15pm - Break
    • 3:15-4:00pm - Bench
      1. How the bench changes the demands of the trunk
      2. Creating an effective arch to maximize shoulder function and efficiency
      3. How an effective arch creates a safe environment to load the shoulder
      4. Bar path and minimizing deviations
      5. How the feet and hips work to create tension in the system and increase force production work to a heavy weight and troubleshooting
    • 4:00 - Wrap Up and Q&A
Learning Objectives
      • Understand the importance of the feet and their roll in optimal mechanics and performance
      • Learn to identify errors in breathing and bracing under load and how to correct them
      • Learn to help your athletes set up and move efficiently under big loads and how to make adjustments during a training session
      • Learn to get your athletes moving well quickly based on certain principles. This will allow you to meet them where they currently are and allow you to discuss making changes to positions over time with focused homework
      • Apply the principles in person to the big four lifts, squat, press, deadlift, and bench press and troubleshoot errors as a group
This is an in-person course.
This course is currently taught in English.
Recommended Supplemental Reading Material
Updated and Expanded Edition of Becoming A Supple Leopard by Kelly Starrett
Recommended Tools
  • Two lacrosse balls taped together or a MobilityWOD Gemini
  • A single lacrosse ball
  • A VooDoo Floss Band
  • A larger ball like a softball, MobilityWOD Supernova, or a rubber princess ball like you’d find at a drug store
  • A green jump stretch band or friend with a green jump stretch band (a bike tube will work in a pinch but we encourage you to have a proper band). We think the most universally useful band is the Green Rogue Monster Band.
  • A scraping tool
  • Paper and pen to take notes

Most of these items can be found at Rogue Fitness

Continuing Education Credits
This course has been approved by NSCA for .6 CEUs (Provider #L1041).