Elite crossfit athlete development theory

[Justin Z. Smith]

Originally Posted by Pearse Shields

"Periodization as variations in intensity: inescapable. Periodization as planned variations in intensity to optimize performance: witchcraft." -Greg Glassman

Here is a recent video talking about periodization of an exerciser's whole year in preparation for the Games exercising competition, and mentions peaking:

http://pd.crossfit.com/games/video/C...ic_AF_Rudy.wmv

(safe for work, home, family, etc).

Justin

[Pearse Shields]

Originally Posted by Justin Z. Smith

Here is a recent video talking about periodization of an exerciser's whole year in preparation for the Games exercising competition, and mentions peaking:

http://pd.crossfit.com/games/video/C...ic_AF_Rudy.wmv

(safe for work, home, family, etc).

Justin

*Sigh*

I should have posted that quote in the sarcasm font... This is what happens when I break my own rules.

[Alex Europa]

Originally Posted by Steven Low

Given what I've posted on this topic and going back over it for what I've learned now this is how I would train someone for the "unknown and unknowable"

1. At least 3-4 longer aerobic runs a week. Focusing on building up aerobic base.
2. Teach person how to properly sprint
3. Focus barbell work on the Oly lifts
4. Lots of skill work on gymnastics movements

The rest of the barbell movements tend to fall under a mix of the gymnastics/Oly combo.

Running well cannot be taught well without lots of practice, and there's almost always running so you need a huge aerobic base. Aerobic base is great for recovery factors as well.

Steve,

Long time no talk. Anywho, I agree with you for the most part, however I have started using rowing and swimming (both below AT) to supplement running and build a solid aerobic base. In my experience, both rowers and swimmers transition into better CrossFitters more quickly than runners. My aerobic base building includes 2-3 swims (more can be done if an athlete has time since they are not hard on the body), 2 rows (one "steady-state" 6k and one slightly slower 12-15k), and 2 runs (one alternating Tempo or Long Fartlek each week and the other aerobic intervals of varying paces, ala Coe's multitier approach). Me and mine have never felt better and mil testing times are either just at or below the max scores.

In conjunction with this, I utilize a Westside-esque approach to strength training (i.e., focusing on 1 and 3RMs of the core lifts and their variants) and develop anaerobic pathways with "planned" WODs (read: with a specific purpose). Yes, we train 2 (occasionally 3) times per day. However, my programming is designed (in my mind) for mil/leo/fire personnel who are not currently deployed (IMO, those who are actively in mission-ready status should follow a more maintenance-focused program, but that is certainly straying from the OP). Lastly, I cannot fail to mention that we do a fair amount of skill work focusing on the same areas that Steven mentioned, sprinting, oly/accessory work, and gymnastics.

- Alex

[Steven Low]

Rowing is definitely a good idea....

I think that if people were taught to run properly (e.g. why I included sprint mechanics) it would transfer over a lot better. There's a lot of crappy long distance runners who don't transfer over just because their mechanics and posterior chain strength are terrible.

Swimming is interesting if not just for the breathing control and whatnot. I'm not sure I would actually program that in unless we actually see some swimming workouts coming out of the hopper.

Westside is ok. I think it depends a lot on how strong the person is already though.

Looks pretty solid overall.

[Aushion Chatman]

Great discussion on building aerobic capacity....I think all three (swimming, rowing, proper running) should be used...You get slightly different benefits from all three so as long as you have the facilities and equipment available I think you're better off using them all. I know I was never better at METCONs than I was when I was doing swimming work M, W, and F. IIRC my Helen dropped from 9:45 to about 8:20 and I SUCK at running, it was all from swimming. I think this was over a 2 month period...so 8 weeks or so.

[Shane Skowron]

Originally Posted by Aushion Chatman

Great discussion on building aerobic capacity....I think all three (swimming, rowing, proper running) should be used...You get slightly different benefits from all three so as long as you have the facilities and equipment available I think you're better off using them all. I know I was never better at METCONs than I was when I was doing swimming work M, W, and F. IIRC my Helen dropped from 9:45 to about 8:20 and I SUCK at running, it was all from swimming. I think this was over a 2 month period...so 8 weeks or so.

What sort of swimming were you doing? Strokes, distances, reps?

[Jeffrey Cupra]

Originally Posted by Alex Europa

Steve,

Long time no talk. Anywho, I agree with you for the most part, however I have started using rowing and swimming (both below AT) to supplement running and build a solid aerobic base. In my experience, both rowers and swimmers transition into better CrossFitters more quickly than runners. My aerobic base building includes 2-3 swims (more can be done if an athlete has time since they are not hard on the body), 2 rows (one "steady-state" 6k and one slightly slower 12-15k), and 2 runs (one alternating Tempo or Long Fartlek each week and the other aerobic intervals of varying paces, ala Coe's multitier approach). Me and mine have never felt better and mil testing times are either just at or below the max scores.

In conjunction with this, I utilize a Westside-esque approach to strength training (i.e., focusing on 1 and 3RMs of the core lifts and their variants) and develop anaerobic pathways with "planned" WODs (read: with a specific purpose). Yes, we train 2 (occasionally 3) times per day. However, my programming is designed (in my mind) for mil/leo/fire personnel who are not currently deployed (IMO, those who are actively in mission-ready status should follow a more maintenance-focused program, but that is certainly straying from the OP). Lastly, I cannot fail to mention that we do a fair amount of skill work focusing on the same areas that Steven mentioned, sprinting, oly/accessory work, and gymnastics.

- Alex

Sounds interesting although a lot of work to fit in one week.

[Tim Morrison]

To me in a nutshell it's
🔹refine skills
🔹increase strength
Period.

[Tim Morrison]

So much OverTraining Implied here:
Elite Performance Early Development at its essence.:
✔️ Strength
✔️ Skills
Period. (assuming acceptable bodyweight)
Chuck the traditional box MetCon. Or any MetCon not dialed into competitor #'s. Does nothing to propel you to elite level. In fact it inhibits development.
First order of business:
Target the elite strength capacities and skills and train to them incrementally.
The MetCons Wods will automatically improve with just that.
Recently had a fairly advanced athlete with decent numbers increase his strength 40% over 12 weeks.
Without doing MetCon perse his key power MetCons all improved 25% : (from memory)
Fran 4:30 to 2:47
Elizabeth 3:37 to 2:51
Grace: to 2:35 to 1:50
Diane : to 3:30 2:55
Filthyfifty 21:03 to 17:47

We did do:
✔️ sprint Run intervals
✔️ endurance Pullup and dip intervals (Pullups from 7 to 35)
✔️ Some MetCon Interval @goal pace.

And that's just 1 cycle.

[Tim Morrison]

"Periodization as variations in intensity: inescapable. Periodization as planned variations in intensity to optimize performance: witchcraft." -Greg Glassman

What is he talking about?!