As Coaches, we are in this business because we are passionate and we care. We want to make a difference! Especially so, here at CFXIXI. We want to impart with you as much knowledge, information, and attention as possible. Sadly, communication is both ways and can often be disrupted by distractions, time constraints, egos and/or interruptions.

So here are 10 ways that you can get the most out of the coaching we are trying to provide and maximise your experience here.

Show up 10 minutes early. Not only will this give you chance to see the previous class finishing, you will also get a glimpse of scaling options, target times and goals for the workout, and give you a transition time to mentally ramp up to get in the right mindset. More importantly, it gives you time to perform any extra warm up and mobility drills specific to you.

Talk to your Coach. I can’t stress this enough. All Coaches are here to help you. Let them know of any injuries you have they don’t know about, bring to coach’s attention any special needs or considerations you might have. It can be anything, it may even be more psychological factors like you are scared of something in that class or feel uncomfortable doing. Before class is a great time to address those things.

Ask questions. Whether it is something you don’t understand in class or you are curious ‘why’,’how’ then ask away. Pick the brains of coaches. Let them get into more details for the fixes or recommendations they made for you. This is a great chance to go into more detail. Coaches welcome questions. This is the business of educating healthy living after all so the more you understand the better.

“Come closer!”…Then pay attention! Think I’ve said this numerous times…”come closer to the board!”. When briefing the class programming, be sure to come close and pay attention. Having to repeat stuff takes time away from you and everyone else, so get it in close, even if you have to huddle like penguins. What’s worse, is doing the program completely wrong which is unproductive and potentially dangerous.

Take your time when learning. We are after quality, not quantity, when it comes to learning new movements / progressions. Don’t be in a rush. Concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time. Remember, “Practice DOES NOT make perfect. PERFECT PRACTICE MAKES PERFECT.”

Ask the coach to watch your movement. Don’t be shy. Get eyes on. It doesn’t have to be every rep, but the Coach should see a few good reps for every athlete and regardless of your ability you should walk away with at least some kind of development. Wait for the coach, ask for attention.

Write it down / keep a log. Be it online or on paper. Log it. Keep it. Treasure it. Write down your numbers and know them. You will have to refer to these numbers for percentage work and maxes often. Write down cues given to you by the coach as they are specific to you too. Refer back to them as homework and be proactive in improving. Keep an inventory of your fixes.

Use Open-Gym or stay after class. If Open-Gym is available for you to use, then do so. It is a great time to practice and improve your weaknesses. Those cues you wrote down? Time to work on them!

Don’t pretend to know it all. Walking away from the Coach nodding, saying “yes, I know” shows that you don’t – otherwise you would have progressed and corrected yourself. Let the Coach break down movements progressively for you. If they ask you to do something, like reduce the weight or scale something then do so. Let them coach and help you.

Stop making excuses. If the Coach gives you advice, don’t make an excuse on why you can’t do it. Listen to your Coach. They are not there to be unreasonable or to make your life harder. Listen, and do.

Communication is a two way street and it comes in many forms. You have to be coachable for a Coach to maximise your potential. More so than physical attributes, we also aim to improve ones mental capabilities too which are much harder to define. Which is why it’s all the more important to communicate so all considerations are taken in to account.