ABOUT THE SKILLS APP
Welcome to The Gains Lab Skills Program. This page explains how to maximize the effectiveness of your training.
Training Day Architecture
Skills are assigned to Odd and Even days. The segments within each day are defined by your proficiency.
Progressions are usually components or modified versions of skills which reinforce the abilities required to complete the skill.
Blocked Practice is focused practice of a specific skill. The volume is based on your proficiency.
Interference is two skills done in succession. When you’re good at something, you often do it without thinking. This is fine in competition, but during practice, focus matters Interference – mixing two skills – helps with cognitive engagement.
Guidelines
Focus on good form every set. If you’re doing a set of 10 reps, it’s better to divide the set into 7/3 excellent reps than it is to fight through 10 unbroken reps.
Don’t run a clock or write down a score. Take the time required to do the reps with good form. It is important that you minimize fatigue. Rest as needed.
At the end of each segment, note if you did the reps unbroken. The app tracks your percentage of unbroken reps, indicating gains at the individual skill level over time. We can adjust as needed based on your progress.
Capturing Data:
After each set, note whether you did the set Unbroken or if you split it up. The app will track and display your Unbroken percentage for every skill. We use this to rebalance and re-apportion training time, so that you always get the optimal stimulus.
Maximize Your Gains
After completing each set, pause for about 15 seconds. Try to not talk (or listen) to anyone. Instead, just close your eyes and replay the set in your head. Go over how it felt, what you did well, and what you want to do better next time. This improves Motor Learning through a process known as Wakeful Consolidation. In the Interference Section, complete one set of each exercise before the 15 second pause.
For some additional reading, check out the following:
How Fatigue Harms Skills Training
How Wakeful Consolidation Works