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Old 10-26-2007, 05:10 PM   #1
Alex Dienaar
Member Alex Dienaar is offline
Join Date: Apr 2007
Location: Almere  Flevoland
Posts: 64
Yet another Blackbox/SS question

Hello all,

I'm into xfit for about 6 months now and i've noticed a distinct weakness in my strength areas. I started off with no prior training and i'm pondering about the idea of a MEBB.

I just don't really know in what format, and how it will affect the gains/losses.

There were 3 possibilities that came to mind :

Day 1 - SS
Day 2 - WOD
Day 3 - SS
Day 5 - WOD
Day 6 - SS
Day 7 - WOD

Day 1 - WOD
Day 2 - SS
Day 3 - WOD
Rest & repeat

(I opted for SS since it looked optimal for a beginner strength trainee)

Can anyone offer me some more insight on this ?
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Old 10-26-2007, 07:05 PM   #2
Steven Low
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Location: silver spring  maryland
Posts: 12,221
Re: Yet another Blackbox/SS question

The more strength, the faster your strength will increase. The more metcon, the more your metcon will increase. You can't do both optimally at one time. Doing even just one metcon a week will help keep increasing conditioning if you're relatively new if your goal is focusing on pure strength for a bit.

Something like SS,SS,WOD,SS,SS,off,off might work well depending on how much you want to do. If it's the regular SS routines that do 3x squat per week then I would suggest you just follow that program and if you really, really want to add something then on the Fri after the strength workout do a metcon if you have the balls to do it then.
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