Little by Little, the bird builds its nest

Summer is ending, we’re transitioning into fall. Kids are headed back to school. Ours is starting her first year of PK3! So, I figured this week is as good a time as any to talk about transitions in programming.  Leapfrogging, for better results.

Great Blue Heron Skimming (Kingman Island) 

A story.

Back at the start of the 2020 pandemic, as a means of not losing my mind being trapped indoors. I took up the hobby of photography. Bird photography, specifically.

While everyone else was at home perfecting their sourdough recipes, I was out traipsing through the woods exploring.  Searching for great avian shots.

I knew very little about birds, or cameras for that matter.  But I have an appreciation for nature and beauty. And I don’t do well being indoors for extended periods of time.

This was a means of getting out and building a new skill all while still maintaining a healthy social distance.  Also, realizing a great analogy to fitness programming!

There were several skills with the camera I needed to learn if I was going to come back with anything good.  But the first step was finding the right locations.  Locations would have to check a few boxes.

1.   The obvious, be in nature.  Neighborhood pigeons and sparrows are a dime a dozen and not very interesting to me.

2.   Be close enough to home, for more frequent practice. 

3.   Allow me to get a decent hike or walk in for exercise purposes. (Two birds, one stone!)

Where was only half of the equation.  When was the other half.  Finding the right time of day and the time of year matters just as much as the location. I had to align myself to their habits. When they’re the most active for better opportunities.

After I established times and places, it was time to focus more on the shot. Choosing the right camera setting is variable depending on lighting, type of bird and what they’re doing at the time. So being familiar enough with my camera to make quick changes was very important.   

Hawk - Sundog

Then there’s composition.  The beauty of it all! 

Rather than going out and expecting to get National Geographic level photos every hike, I focused on one main skill at a time.  The Main Thing. Built that up, then worked on the next.

Keeping one skill in focus to improve it, while maintaining the others.  Once I’d see some improvement and new techniques become second nature, I’d switch focus to the next skill.

Leapfrogging each skill.

I’m not yet NatGeo worthy, but 4 years later I’m still enjoying it and have gotten some great shots. And continue to get better every day.

Bald Eagle - Blackwater Wildlife Reserve

Leapfrogging also works with training.  With learning a single skill - the micro. And developing a fitness quality - the macro.

Single skills, movements like The Get Up (a favorite) has 6 postures and 10 transitions.  Learning it for the first time could seem overwhelming.

Leapfrogging your focus from set to set and between sessions will take you a lot further than trying to master it all at once.

The same goes for developing a fitness quality.  If your goal is to gain muscle mass, improve mobility, “just look better naked”, get faster, burn fat, build strength and improve cardio. You’re better off making one these qualities the primary focus. Doesn’t have to be the only thing you're training. But it does have to be Your Main Thing you’re training to improve.

Your next training cycle you can switch focus and make the next fitness quality Your Main Thing.  Before you know it, you’re hitting all your goals, and you have more time to get out and enjoy life. Win. Win.

How long before switching focus? Depends on what you’re looking to accomplish. But typically, between 4-12 weeks.  The fun part is stacking your desired fitness qualities in a way that each training cycle feeds the next.  Kind of like compounding interest, this compounding progress develops better long-term fitness.

I hope this was helpful.  Happy Sunday!

Coach Adam