When thinking about movement quality you need to have the full understanding of movement quality. Many people want to go straight into performance training without having the proper baseline of the fundamentals. If you can’t demonstrate movement quality then you don’t get to go onto movement quantity which in this case could be through added load, speed, or both, regardless of your level.
The bottom line is, exercises vary only in intensity between beginners and advanced lifters. Learning how to squat to full depth is a beginner movement, while an advanced athlete will squat with two or more times body weight. Performing a snatch with a piece of PVC pipe is how you teach a beginner, while the advanced lifter is working on the same lift with more than body weight on the bar. But it’s still the same exercise, and movement quality is the first thing to address in both cases.
The body is an amazingly resourceful machine. Damage one system and it’ll figure out a way to keep going with another. Do it again and it’ll figure another, and another, and another, until you finally become aware there is even a problem. By the time you’re finally aware there may be a problem, you’re looking for a surgery treat and some taking time off. Every once in a while you need to deviate from the plan.
You need to go back to basics and check for optimal range of motion. Then you evaluate your ability to perform the underlying movements before you worry about movement quantity. You repeat the process over and over again,learn to perfect your form before you get injured. How many times must you go back and check our movement? The answer is every time. Every time you do something you need to go back, and make sure you’re headed in the right direction in terms of movement quality.
If the purpose of training is to improve the body, then movement quality should be better at the end. This way you can keep a check on yourself and make sure that you’re on the right path.Without adequate range of motion, you will always be forced to work harder. Once the framework has been assessed and recognized as working correctly, you can check your basic movement patterns. Then you are good to go as hard as you want, returing to the same sequence in reverse order to cool down – check basic movement skills, then assesss joint range of motion.
If your movement is messed up 100, fix it 101!