[quote]J Moose wrote:
[quote]Christian Thibaudeau wrote:
[quote]J Moose wrote:
CT- just read your “7 thing you need to dominate crossfit” article. Another great read!!!
It just seems to me like there are still so many areas to address to become a well rounded CF athlete.
Personally my engine is my biggest strength so I can focus on other things. Additionally, the Olympic lifts are my biggest weakness so currently I am prioritizing those (snatch, clean and jerk and their many variations).
Then there’s everything else, many of which you mention in the article. Between all the body weight movements, loaded carries, running, grip strength, core strength, kettlebells work, barbell cycling, etc. it just doesn’t seem like there are enough days in the week to address all of these things without neglecting others.
So, for someone who is never going to be a Games athlete but would like to compete on a local level and put up some solid results in the Open, how would u prioritize weekly training?[/quote]
Divide each training day as follow:
SECTION 1. Gymnastic/bodyweight practice 20 minutes
SECTION 2. Olympic lift, 1 main lift/day (20-30 minutes)
SECTION 3. Strength, 1 main lift/day (can also use complex) (20 minutes)
SECTION 4. WOD/metcon that is more strength based (can include carries, big lifts, Olympic lifts and the more complex bodyweigh skills)… time cap of 12-15 minutes
SECTION 5. WOD/metcon that is more “energy system” oriented… lactate threshold work, oxygen deficit, etc… time cap of 15-20 minutes
Total training time: Between 90 and 120 minutes + 15 for mobility/activation
For the Olympic lifts we alternate clean & jerk and snatch days most of the time (unless the athlete has a severe weakness in one of them). We have 3 different types of workouts:
Technique acquisition: normally the intensity is 70-80% and we most often use either assistance lifts focusing on the athlete’s problem area (e.g. snatch with pause below knees if first pull is a problem) or a complex of the assistance exercise + the full lift… for example if someone tends to cut his pull short we could do 2 power snatch from hang + 1 squat snatch.
Strength/performance: here the intensity is either in the 80-89% zone for multiple sets of 2-3 reps or in the 90-100% zone for sets of 1-2 reps. Depending on the training phase we can use either the full lift or a variation (power, hang, blocks, etc.).
Strength-Capacity: here the goal is to perform at a fairly high level with incomplete rest periods. I like EMOMs or “Death-by” for this. (Death-by means that you do a set at the beginning of every minute, every minute you add one rep to the set until you can’t complete the set within the minute).
For strength work I like an approach similar to Defranco’s WS4SB… we have two upper and two lower body days. One is a max effort day (for us it’s working up to a 1,2 or 3RM or using high intensity methods like clusters, paused reps, etc.) and one is a repetitive effort day (higher reps, 8-12 per set or using extended sets methods like rest-pause, 5-4-3-2-1 HDL, hard 5s, etc.). We use a different lift on both days and they are changed every 3 weeks.
Skills, strength exercises or carries not trained in the first sections can be included in the WODs. I like to at least “touch” everything at least once per week even if it is not “trained” in the sense that us with a bodybuilding/strength training define the word.
We devote one day a week to longer WODs and Team WODs and there is not strength, bodyweight or Olympic lifting section on that day.
Ah is see, makes perfect sense. More great stuff coach.
How do you track progression with the Olympic and strength lifts? Are you using percentages? Are you performing certain movements every week and looking to just add weight from week to week? Are their linear progressions?
No, it’s more of a Westside-ish approach of rotating the lifts every 3 weeks and working up heavy (on the max effort day). Sometimes we thrown in methods like slow eccentrics, 1/6 contrasts, paused lifts, etc. but we normally always go as heavy as we can for the selected number of reps/method on the strength lifts. On the Olympic lifts it depends on the technical proficiency of the lifter, we don’t go all out or to a max if technique isn’t super solid.