The advanced athlete trap: Why mastering the basics is a never-ending journey

In the world of CrossFit, there’s a point every athlete reaches between 6 months and 2 years of training where they start to feel confident, maybe even advanced. The initial struggle of learning foundational movements like the air squat, overhead press, deadlift, and clean has passed, and they’ve even hit a few PRs. At this stage, it’s easy to fall into the trap of thinking the basics are behind you. But here’s the catch: the basics are never behind you; they are the key to sustainable progress.

The myth of moving past the basics

After getting comfortable with CrossFit, athletes often start believing that progress comes from more complex programming, heavier weights, or new skills. They think, “I’ve got the air squat down. Time to move on.” But here’s the reality: the air squat is the building block for the back squat, front squat, and clean. If it’s not refined, every heavier movement will suffer in terms of efficiency.

Mastery isn’t about skipping the basics; it’s about diving deeper into them. The fundamentals are the difference between an athlete who moves with power and efficiency and one who moves with wasted effort. If an overhead position isn’t rock solid in warm-ups, why would it be stable under the strain of a max snatch or during a long set of handstand push-ups?

The role of coaching vs. programming

Athletes often start to overrate programming and underrate coaching. They chase the latest, toughest program, thinking it will unlock new levels of performance. While good programming is essential, it’s the quality of your movement and how you execute each rep that matters most. This is where coaching comes in. A good coach can see inefficiencies and make subtle adjustments that unlock your potential.

Unfortunately, as athletes begin to feel more advanced, they can stop listening as intently to their coach’s cues. They think they already know how to move and skip over instructions, believing they’re beyond that stage. But feedback is not just for beginners; it’s for everyone. The best athletes in the world continually seek out coaching, knowing that refinement leads to better efficiency and progress.

The importance of taking practice seriously

Over time, practice drills and warm-ups can start to feel optional. The air squat drill before a workout? Done quickly, maybe with one eye on the clock. Overhead position drills? Treated as a formality. However, these practices are where real, sustainable gains happen. When you treat them as the valuable tools they are, you improve not just how you move in training but how efficiently you perform overall.

Efficiency is the goal that keeps an athlete progressing. More efficient movement means lifting heavier, performing longer, and recovering faster. The athlete who takes the time to refine their basics and listen to coaching is the one who breaks through plateaus.

Training for training’s sake vs. training for improvement

There’s absolutely nothing wrong with training for the love of training itself. If going to the gym, working up a sweat, and pushing through tough workouts makes you happy and keeps you motivated, then that’s a win. But if your goal is improvement—whether it’s lifting heavier, moving faster, or mastering new skills—then it’s time to refocus on the essentials. This means revisiting and refining the basics, taking practice work seriously, and listening to your coach with an open mind.

When you’re training for improvement, every rep matters, even the ones with an empty barbell or just your body weight. These moments are where you can fine-tune your movements to be more efficient and powerful.

Low-hanging fruit: the overlooked path to progress

The real gains aren’t always found in adding more volume or jumping into the hardest program you can find. Often, the low-hanging fruit lies in perfecting what you already know. Honing an air squat translates to better back squats, front squats, and cleans. Improving your overhead position will make your presses and handstand push-ups more efficient and effective. The basics may seem simple, but they are the cornerstone of progress.

Finding joy in practice

Approaching practice with intention can transform your training. Treat that air squat as if it’s your most important lift of the day. Focus on how your body moves during warm-ups and drills. These moments, done with purpose, are where the best athletes separate themselves from the rest. They don’t see practice as something to get through; they see it as an opportunity to move better and more efficiently.

The advanced mindset: listening and learning

Athletes who continue to improve year after year are the ones who stay open to learning and embrace feedback. They don’t assume they’ve outgrown their coach’s advice or that they’re beyond foundational movements. Instead, they recognize that mastering the basics over and over is the path to long-term growth and efficiency.

Conclusion: keep the basics sacred

If you find yourself in the “advanced athlete trap,” it’s time to take a step back. Progress isn’t about moving past the basics; it’s about moving deeper into them. The athletes who respect and practice the fundamentals consistently are the ones who lift more, perform better, and keep improving for years to come. Embrace the basics, listen to your coach, and train with intention. Your future self—and your coach—will thank you.

• Lucas

About the coach:

Meet Lucas: a seasoned coach with a positive mindset and a direct approach. With ten years of full-time coaching and thousands of hours under his belt, Lucas blends encouragement with straight talk. Armed with dual degrees in Physical Education/Sports and Business Administration, along with a CrossFit Level 3 Trainer certification, he’s dedicated to excellence in coaching. From performance analysis to advanced seminars, Lucas is your guide to achieving your fitness goals with precision and positivity.