One of the key StrongFirst Bodyweight strategies is artificially controlling the environment—ACE. This means manipulating the conditions around an exercise so 3-5 perfect but challenging repetitions can be performed. This is especially important when the skill you are working on is currently beyond your max or 1RM effort.

As you can see in this video, Fabio uses resistance bands to ACE the OAPU, using the band’s assistance to make the OAPU a 70% effort. One that can be trained for sets of 3-5 perfect but challenging reps.

But the answer is not always to add assistance and ACE. Sometimes, you need to challenge the movement. Enter reactive neuromuscular training—RNT, from the Functional Movement Systems strategies. RNT can be summarized as “feed the mistake.” Instead of trying to position someone out of a particular pattern, you add an appropriate resistance to magnify the mistake.

In these videos, you will see Fabio and Yoana using the resistance band to feed two common mistakes in the OAPU. The band around the hips will try to pull the hips up and “break” the plank, so they must work to stay in the plank and resist the band. With the band around the shoulder, it will try to pull the shoulder up so it is not even with the floor. The student will have to work hard to keep the shoulders level and square to the floor by pulling up on the shoulder.

ACE can take the movement beyond your capabilities and make it a trainable skill. The key is to make the movement challenging and perfect—no struggling or grooving lousy form. RNT can magnify a mistake and bring it to your awareness so you can address it. Knowing when to assist and when to challenge can make all the difference.

To learn more about using ACE and RNT to enhance your bodyweight strength training, attend a StrongFirst Bodyweight workshop or StrongFirst Bodyweight certification.