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Exercises Movements, technique & proper execution

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Old 02-11-2007, 10:27 PM   #1
Jason Lopez-Ota
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How many times a month is it safe to do ME? What is the proper warm up for ME? I've heard about percentages being used (ex. 3 reps @ 50% or something) and what are the best methods?
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Old 02-12-2007, 06:18 AM   #2
Andrew G. Greenberg
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"starting strength" by rippetoe will probably answer most of your questions about the basics of heavy lifting.
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Old 02-12-2007, 09:21 AM   #3
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Jason - how often max efforts can and should be performed depends really on the type of training you're doing and your experience. if you look at the o-lifting world (and powerlifting world to some extent), max efforts are fairly commonly performed multiple times/week if not multiple times/day. for example, in a particular movement, the lifter may work up to the heaviest he/she is able to do that day, then drop to 90% of that for a double, then 85% for 2 doubles. other days that movement may just be taken to the heaviest single possible.

warmup like you would for anything else. once performing the movement you're going to a max effort on, keep reps pretty low (2-3) per set to avoid tiring yourself unnecessarily. some lifters like big jumps between sets--others take more smaller jumps. personally i like big jumps until i get to maybe 85% of max, then i drop to smaller jumps.
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Old 02-12-2007, 11:54 AM   #4
Jason Lopez-Ota
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I mean how many times can heavy singles be performed per week. Will it effect my performance in say Crossfit WODs if I max in the morning and do a WOD later in the day? Would that work?
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Old 02-12-2007, 12:02 PM   #5
Joe Marsh
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Jason, in regards to how often to perform ME in general, I am starting a sort of version of ME mixed with CF WODs where i alternate each workout. I take Thursday and Sunday off. I'm only a week in, but things seem fine so far.

As far as effect on performance, I have no science to back anything up, but I will tell you this; I did a smaller version of Angie on Sat morning and then tried ME Clean and Jerk later on that evening. I had the worst ME workout of my life then. I imagine trying Heavy singles in the morning could have a deleterious effect on WOD performance in the evening as well. You'd really have to try it to see for yourself though.
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Old 02-12-2007, 01:49 PM   #6
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if you're doing only singles, it won't affect the CF later too much, but it will have an effect. over time, it will have an increasingly greater effect. let's ask the key question: what are you trying to do? significantly increase strength while maintaining your metabolic conditioning? if so, recognize that individual pursuits will be compromised when trying to achieve several concurrently. if you're seriously interested in making dramatic strength gains, consider minimizing if not eliminating temporarily the metcon work while you focus entirely on strength development. then return to the metcon to bring it back up while maintaining that strength.
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Old 02-12-2007, 02:47 PM   #7
Jason Lopez-Ota
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I'm currently trying to increase strength and metcon.
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Old 02-12-2007, 08:45 PM   #8
Mike ODonnell
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Jason...if you want max results....work on one now...and get the other later.....strength is harder to get.....metabolic conditioning can come alot quicker.....you cant get both optimally at the same time.
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Old 02-12-2007, 09:45 PM   #9
Bobby A. Smith
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good info
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Old 02-14-2007, 08:07 AM   #10
David Mathews
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Greg and/or Mike,
If you are at an acceptable level (for you) of both metcon and strength you can slowly improve both further at the same time right?Focusing equally on both?
David
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