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

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Old 10-06-2013, 07:20 AM   #941
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Mike Kelley View Post
You are not Rich Froning. You will never be Ruch Froning.

My point is, you cannot use one person as a model for how to train. Find a smart program that works for YOU.
Exactly. What I love about Rick's program is how flexible it is. I have 4 different versions of his program that I've tried and they all work. The basic principals all stay the same, meaning the ME and Accessory, and you change the assistance for your needs, such as powerlifting, CrossFit, bodybuilding, bulking, and even a running program.
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Old 10-06-2013, 09:50 AM   #942
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Dare Vodusek View Post
Sorry if my first question wasnt clear enough. I know Rich does a lot of "standard" stuff (as you listed), but I've never saw him nor the equipement for it, doing box squats or variants of exercises with chains/bands. Thats what I wonder about...those exercises which Rick Scarpulla highly recommends.
You also have to look to see what elements are common or root to programs in general.

If one strength program has you do heavy front squats and another has you do heavy back squats, they may be different, but in essence they both having you squatting heavy.

If you look at Froning's training and other successful models what do they have in common?
--strength work
--conditioning work
--learning how to pace
and most importantly consistency.

Does Froning do box squats--no. But how does he hit the posterior chain?
Does he do Dynamic Bench and Squat--no. But does he do work with weights in a speed fashion?
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Old 10-06-2013, 06:37 PM   #943
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Dare Vodusek View Post
I just wonder...and I know this was already answered...but im also looking for POVs.

I've never seen Rich Froning do much of a stuff described in either of "these" programs. I also never spotted a box in his gym where he could be doing box squats...lets assume he does not do it, what does this tell us? Once an athlete reach a certain point in his strenght, he no longer needs to be doing everything in this program and just does some maintenance stuff to keep his strenght up? I remember Rich saying he gained too much muscle and had to loose it because they were making him suck at some of the gymnastic WODs...

PS, Rick Scarpulla, I hope you dont mind me borrowing your awesome quote for my signature?
The beauty of box squats lies in their safety. They are just as effective as back squats in terms of developing the musculature of the legs, hips, and back, but with a minimum of knee stress when performed properly.

Whether or not Rich Froening does them has no bearing on the facts above.
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Old 10-07-2013, 12:00 AM   #944
Dare Vodusek
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Very informative answers from all the guys, good work.

I do not doubt the exercises in terms of musculature development. Its just the problem for me because I workout alone and doing safe box squats isnt that easy...and was looking for an answer if I can substitute them...
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Old 10-07-2013, 10:31 AM   #945
Courtney Green
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Chris Mason View Post
The beauty of box squats lies in their safety. They are just as effective as back squats in terms of developing the musculature of the legs, hips, and back, but with a minimum of knee stress when performed properly.

Whether or not Rich Froening does them has no bearing on the facts above.
This pretty much sums it up. I personally have no clue whether or not Rich Froning does box squats, but I know that he- or anyone else for that matter- could certainly benefit by adding them in to their training.

As for "safe" box squats, you can do them safely on your own. I'm box squatting on my own right now. Just set up the pins on the squat rack to just below where the barbell will stop while you're on the box. That way if you fail a lift, you can just set the weight on the pins. If you don't have pins, just position the box more forward (so you'll be sitting further back on the box) so you can dump the weight behind you, if you have to. Pins are best, though.

You could at least benefit from doing DE box squats (for speed) and you wouldn't have to worry about failing any reps, since it's all lighter weight for speed. There's a ton of value in speed box squats too.

As for substituting box squats, they're a unique movement. You really can only get the benefit of box squats from doing them, from what I've seen. There's certainly a slew of other lower body explosiveness exercises that are good to use, but box squats just have a different dynamic to them than jumping movements or regular squats. Hope this helps!
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Old 10-07-2013, 07:16 PM   #946
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Mike Kelley View Post
You are not Rich Froning. You will never be Ruch Froning.

My point is, you cannot use one person as a model for how to train. Find a smart program that works for YOU.
Well said, Mike.

To add to this: It's all about building up your overall strength. Rick does almost zero sports specific training with this program. When I work out, I'm lifting with football players, soccer players, shot putters, bobsledders, college athletes, high school athletes, middle school athletes, post-college athletes - it simply does not matter what we do. We are all there for one reason: to build our overall strength. Once the overall strength is there, the sports specific skills come naturally. I happen to play soccer for a weekend league. It's semi-competitive, but we don't hold practices during the week or anything formal. In fact, I don't touch the ball at all during the week, except for game day. And my playing has gotten much better since lifting with Rick's program. I'm faster, stronger, and just generally all around better, and it's got nothing to do with sports specific training.

Rick has a saying when we do any type of lift: "This is a _______ player's exercise." He'll insert whatever sport the person currently lifting does. When I squat: "This is a soccer player's exercise." When a hockey player squats: "This is a hockey player's exercise." He even says it to the older guys who are no longer playing organized sports: "This is a mechanic's exercise." We all laugh, but it's absolutely true. Doesn't matter what sport you may (or may not) play. We all need each movement to build our overall strength.
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Old 10-08-2013, 02:33 AM   #947
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Lauren Croce View Post
Well said, Mike.

To add to this: It's all about building up your overall strength. Rick does almost zero sports specific training with this program. When I work out, I'm lifting with football players, soccer players, shot putters, bobsledders, college athletes, high school athletes, middle school athletes, post-college athletes - it simply does not matter what we do. We are all there for one reason: to build our overall strength. Once the overall strength is there, the sports specific skills come naturally. I happen to play soccer for a weekend league. It's semi-competitive, but we don't hold practices during the week or anything formal. In fact, I don't touch the ball at all during the week, except for game day. And my playing has gotten much better since lifting with Rick's program. I'm faster, stronger, and just generally all around better, and it's got nothing to do with sports specific training.

Rick has a saying when we do any type of lift: "This is a _______ player's exercise." He'll insert whatever sport the person currently lifting does. When I squat: "This is a soccer player's exercise." When a hockey player squats: "This is a hockey player's exercise." He even says it to the older guys who are no longer playing organized sports: "This is a mechanic's exercise." We all laugh, but it's absolutely true. Doesn't matter what sport you may (or may not) play. We all need each movement to build our overall strength.
It's all about building a better athlete.
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Old 10-13-2013, 06:33 PM   #948
Bryan Deane
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

What's up fellas, quick question where can I find the ultimate athlete/advantage programming/routine? Contacting Rick directly for a program or is it posted somewhere? Thanks.
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Old 10-13-2013, 08:07 PM   #949
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Bryan Deane View Post
What's up fellas, quick question where can I find the ultimate athlete/advantage programming/routine? Contacting Rick directly for a program or is it posted somewhere? Thanks.
A pretty good model for Rick's program is posted at Tim's site:
www.goldenempiretraining.com (WFS)
He's worked extensively with Rick.
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Old 10-16-2013, 08:08 AM   #950
Dare Vodusek
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Just a note, as this was mentioned in this thread.

Rich on training and methodology:

http://www.youtube.com/watch?v=B029j6XcDV4

basicly said no program, no scheduele, no template...

just go out and train a lot, basicly
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