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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 08-11-2013, 03:44 PM   #1
Marcus Diaz
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Strength Programs to follow

This semester my focus is to gain lean muscle mass and increase my strength. I'm well aware that diet is the focal point in performance and gaining lean weight. What I am interested in is a strength program to follow? My coach may design something for me but I am interested in other programs in case he doesn't follow through. I want to make sure metcons stay included in the program.

Gant's hybrid program seems ideal but I can't say I fully understand it yet. I've done, and had success with, 5/3/1 but I personally found it difficult to incorporate my olympic lifting and choosing metcons. CFFB also seems like an option but I still want other options.
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Old 08-11-2013, 09:00 PM   #2
Chris Mason
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Re: Strength Programs to follow

So you are looking for a strength program to add to how many days of CF WODs per week?
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Old 08-12-2013, 09:10 AM   #3
Bryan Hood
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Re: Strength Programs to follow

Westside Conjugate. It's pretty simple if you have decent equipment to work with. We still do our MetCons with it. 5/3/1 works alright. It's simple. Smolov will grow your legs and strengthen core. Great program, very demanding. Eat a lot.
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Old 08-12-2013, 11:24 AM   #4
Adam Shreim
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Re: Strength Programs to follow

Barbell Shrugged 26 Week Muscle Gain Challenge.

Focuses on Weightlifting and gaining 1 pound per week for 26 weeks. Has some conditioning MetCons in there that I personally think are too stout, so it definitely isn't lacking.

You'll be doing some sort of Snatch, Clean or Jerk 5 days a week with some sort of heavy strength building work 4 days a week (at a minimum) - Squats, Presses, ect.

MetCons 4 times per week.

It definitely meets all of your goals.
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Old 08-12-2013, 05:05 PM   #5
Marcus Diaz
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Re: Strength Programs to follow

My coach is designing me a program to follow, thanks for the input everyone. I think the focus for it will be the olympic lifts. Snatch is absolutely my weakest point right now. Did some overhead squats today and I just did not have the core strength or mobility. Got to #155 for 1
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Old 08-13-2013, 09:39 AM   #6
Dylan Forbes
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Re: Strength Programs to follow

Quote:
Originally Posted by Marcus Diaz View Post
This semester my focus is to gain lean muscle mass and increase my strength.
Quote:
Originally Posted by Marcus Diaz View Post
I think the focus for it will be the olympic lifts. Snatch is absolutely my weakest point right now.
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Old 08-13-2013, 04:16 PM   #7
Marcus Diaz
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Re: Strength Programs to follow

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point being?
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Old 08-13-2013, 05:06 PM   #8
Jason Denny
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Re: Strength Programs to follow

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point being?
If I may..."focusing on "Oly" lifts means doing ONLY C&J/snatch...or...getting stronger at those by doing lifts with a weightlifting focus? Just doing C&J/snatch will not make you any stronger past a novice effect. Sheer raw strength, powerlifting. Strength with power, weightlifting.
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Old 08-13-2013, 05:12 PM   #9
Jeff Enge
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Re: Strength Programs to follow

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Originally Posted by Jason Denny View Post
If I may..."focusing on "Oly" lifts means doing ONLY C&J/snatch...or...getting stronger at those by doing lifts with a weightlifting focus? Just doing C&J/snatch will not make you any stronger past a novice effect. Sheer raw strength, powerlifting. Strength with power, weightlifting.
For what it's worth, most good weightlifting programs do as much if not more heavy squatting as powerlifting programs. Agreed there will not be as much emphasis on pulling and pure upper body strength, and thus isn't the MOST effective way to gain pure strength.
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Old 08-13-2013, 05:34 PM   #10
Cody Lichtenwalner
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Re: Strength Programs to follow

nevermind
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Last edited by Cody Lichtenwalner; 08-13-2013 at 05:35 PM.. Reason: cuz im an idiot
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