INTRODUCING: Strength Training Class – 5PM Tuesdays at CrossFit Solid Orange
The off-season is officially over, and it’s time to get back to some serious CrossFit training. Don’t make the mistake of working out without a well thought out plan. This is a 6-week high volume plan, designed to increase muscle mass, and muscular endurance, two deficiencies common in almost all CrossFitters.
This is the first part the 12-week program. After completing these 6 weeks you will be more muscular, and your ability to handle heavy weights for high reps will be at an all time high.
Many CrossFitters have kind of just been doing a few WODs, and relaxing after the CrossFit open. It’s good to relax in the off-season, and try new things, as well as allowing your body to recover from the niggling aches and pains that accumulate over the year.
That time is over now. We need to get back to serious training, if we are to increase our fitness in the coming year. Before we get into the details of this 6 week block, that will kick off our training year, lets first discuss what a training year should look like for those that really want to peak for the open.
THE YEARLY TRAINING PLAN
The plan we will be talking about is very similar to what many strength and conditioning athletes do for their long-range plans. This is a yearlong cycle that prioritizes certain aspects of training, depending on how close we are to the CrossFit open.
The first phase of training is the hypertrophy/muscular endurance-training phase. This is key for those looking to maximize their performance for a variety of reasons. First, increasing muscular size is important to increasing strength, which is a key predictor of CrossFit performance. Several exercises that appear in this phase are very grip intensive.
Here we will focus on getting stronger in power lifting and Olympic lifting, as well as our gymnastics strength. We will also start to incorporate some cardio vascular training.
This block is fairly long because we need to give the body time to generate new tissues that will augment our performance later on in the season. An example of this is when you perform cardio vascular training over several months; your body will actually generate new blood vessels, and capillaries, to fuel your muscles.
Here we work to maintain our strength gains, and shift our focus to anaerobic capacity. Really this means that we will practice working above the level where our circulatory system can sustain, for long durations.
We will be working on the body’s ability to clear cellular waste products from the cells quickly, allowing a high output rate. Those new blood vessels will be key to this process.
We will also add in specific skill work in areas that we are deficient in. This will be variable, but for almost all CrossFitters it will include: Olympic lifts, and higher skill gymnastics like, muscle ups and chest to bar pull-ups.
This is our competition phase. Here we will do only enough strength work to maintain our hard won gains from the previous months. The only thing that we will continue to work on is our anaerobic capacity. The focus here is the 2019 CrossFit open.
This is the off-season, which is a time to recover, and relax a bit. I always encourage my athletes to try some new events, a Spartan race, or mountain biking, or hiking. Anything active is fine.
Contact Coach T-Jay with any questions!