The science behind our Programming at #CrossFit #Cirencester The main goal of our programming is to develop a scientific method for scaling the workouts of the day (WODs) & our Metabolic Conditioning (Met-Con) in an effort to maximize power output. Power = Work / Time, so if you can do more work in the same amount of time, or the same work in less time, your power output has increased. This simple formula is complicated by the fact that, as we train, we should constantly become stronger and increase the loads we use during your WODs. You are increase your work, however, sometimes it may take you longer to complete. This is when we try to find a balance of scaling the WODs enough to give you good mechanics, enough intensity to challenge you, but not so much that pace breaks down or you lose technique. How do we scale the WODs? If we work for fewer reps, we can lift larger loads, and if we do more reps, we can move faster with lighter loads. However, if we want to take a more scientific approach. We can look at the research performed by Prilepin in 1974. Determining the optimal training ranges for Olympic weightlifters. The optimal training ranges were based on the percent of 1 rep max (1RM), the number of total reps, and the number of reps per set. Using these principles, we have found, that using our Wodify software, we simply use a chart as a method of scaling our WODs to maximize power output. Scaling the WODs using a percent of 1RM or previous best effort means the relative intensity of the WOD is similar for everyone, regardless of strength. This means the times on work-based WODs and the number of reps completed on time-based WODs should be pretty close for both beginners and our performance athletes. To use this method, we must know our 1RM’s of the various lifts, which would normally mean we need to test for our 1RMs, thankfully WODify uses complicated software to predict this as we cant train max loads all the time. And inevitably as we increase our strength our 1RM increases too. Our 2nd goal when programming is, to gain strength. If we scale the workouts to maximize power output, you will use lighter loads in some WODs than you may otherwise use. A balance needs to be established. We program generally 1 strength component per day on the WODs to maintain a solid strength program. Not only do we need to test for 1RMs occasionally. We also need to do consistent strength work, through a range of stimulus. We use 1-3-5. This consistency of moving heavy loads will obviously have a positive effect of increasing our 1RMs, which in turn, will increase the loads we use during training. Our final goal is to increase everyone’s familiarity with the movements. Whether thats gymnastic, weightlifting or body weight movements. By using good mechanics consistently over time you will develop muscle memory, which will allow you to think less & just act upon what you are doing and focus on lifting more. Also, we want our athletes to be walking, talking, fit athletes, hence the emphasis on warm ups and daily mobility. We want you to know, and be able to perform, the difference between a snatch and a clean, a deadlift and a back squat, and a shoulder press and a push press & Split Jerk, then mobilise for optimal performance. Programming for the week. We program for 5 days on, two days of rest. We schedule lifting days 5 days per week. Pushing & Pulling movements alternating days. To keep the classes running on time, we focus on 1 lift per lifting day and then perform two accessory movements in the WOD. Then the Met-Con. We have found that shorter Met-cons are great, they have been proven to vastly increase overall fitness…even fitness capacity in longer efforts. We do this mostly so we can be fresh for the strength work. Finally, the non-lifting days (Weekends) give us the opportunity to do a WOD a little longer in duration, spend a little more time on mobility and / or work on skills. Our programming is not dramatically different from most CrossFit boxes. Although we perform constantly varied, functional movements, at high intensity; we just added in consistent strength capacity work and lots of fun gymnastics. For some more great reading you can check out the Performance Menu, you can become even more #KGB (Keeps getting better) by getting a subscription at performancemenu.
Posted on: Thu, 19 Jun 2014 13:42:08 +0000