How to Attack Your Weak Links

Your goat is something that challenges you.  Usually it’s a thing that you don’t want to practice, and when you do it’s a frustrating time.

The the tried and true way to improve your gym goats is through a progressive strengthening plan.  Slowly adding weight to a lift or working through an exercise progression is the best way to attack your strength deficits.

Although many exercises can be improved tremendously by teaching the brain to coordinate the movement pattern better.

For more complex movements, like olympic lifts or gymnastics exercises like muscle-ups, you can make huge strides by focusing on the skill of the movement.

Essentially “practicing” rather than “strengthening.”

Use this plan of attack as a way to practice your movement goats—It can make big changes in a short amount of time, and tends to be less frustrating.

Deliberate Practice

Poor practice habits usually have poor results.

Trying to improve a movement as part of a physically demanding workout, crammed alongside heavy weights, or an abundance of repetitions, isn’t the best approach to building better skills.

Instead dial things back for a full focus on hitting a perfect rep every time.

The struggle is this type of training is boring and hard to endure, making it hard to repeat on the regular.  That’s where the goat day training plan comes into play.

Goat Day Training

Rather than beating yourself into submission with skill based work, the goat day training template will help set mini-goals to work towards.  This improves consistency and keeps you moving towards your goal.

Goat Days use an EMOM (Every Minute on The Minute) format, in which you work using a repeating one-minute time clock.  Choose a movement to repeat for the extent of the workout, or for twice the fun, alternate between two of your goats.

Set a time clock for 20 minute, starting a new set every minute.


20 Minute EMOM

  • Odd Minutes- 20 Double Unders
  • Even Minutes- 10 Wall Balls

The beauty of this strategy is that you set small attainable goals for yourself.  Rather than beating yourself with relentless movement practice.

Although in order to make this work, the workloads must be setup for match your purpose.

Dialing in The Workloads

Use the following guidelines to set the course for your goat day training:

Rest Intervals

The EMOM should have built in rest.  If you’re going non-stop for the entire minute it’s will become taxing and miss the point of skill work.

Generally you should be able to complete the work in under 30 seconds, leaving another 30 seconds of rest, keeping you relatively fresh between sets.


You don’t want strength to be a limiter in this kind of training.  Although the workloads shouldn’t be easy either.  Movement patterns change at super light weights, and neurological adaptations happen at higher intensities.  

The best advice here is to stay under the threshold of physical failure, so you can focus on hitting a perfect rep every time.  But if you can string together reps for longer than 30 seconds, increase the weight to challenge the nervous system a bit more.


The number of reps per round goes along with the weights you choose.  Again, this is skill based work, so fatigue shouldn’t be a limiter.

Be sure select a reps set that you don’t have to rest in the middle of the set.

Getting it Done

If you have a struggle that you would like to improve, make a commitment to a working in a goat day at least once per week.

Ultimately if everything is done correctly, the workout should NOT crush you.  This makes it a great active recovery workout, or something that can get thrown onto the front end of a larger training session, almost as a dynamic warm-up. 

With a commitment to achieving these mini-goal training sets, hard movements eventually become easy ones, by improving your skill in executing an exercise.