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Old 03-26-2012, 06:00 PM   #1
Vincent Le
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Strength gains w/ metcons

I know that for big strength gains you are supposed to lift heavy, eat a lot, and maybe one metcon a week. But what happens if you still lift heavy and also did 4-5 metcons a week? I know you should eat even more but is there still some minor strength gains. I was wondering because I am trying to find a good program to do this summer.
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Old 03-26-2012, 06:12 PM   #2
Paulo Santos
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Re: Strength gains w/ metcons

Have you checked out CFFB? If you program things correctly, you can do 4 Metcons, but I wouldn't do any more.
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Old 03-26-2012, 06:41 PM   #3
Eric Montgomery
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Re: Strength gains w/ metcons

You can do 3-4 metcons per week on a program like CFFB or GSLP or 5/3/1.
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Old 03-26-2012, 06:54 PM   #4
Vincent Le
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Re: Strength gains w/ metcons

Okay, thanks i'll look into it.
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Old 03-27-2012, 07:35 AM   #5
Brett Benes
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Re: Strength gains w/ metcons

I do 3 metcons/week and I'm following the 2 day a week 5/3/1 strength plan. I like this strength program because after each week I have some sort of a bench mark for the next cycle as the last set has you do as many reps as possible. Just looking from cycle to cycle I can tell I've gotten stronger even though I haven't maxed out again.
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Old 03-27-2012, 07:50 AM   #6
Brendan McNamar
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Re: Strength gains w/ metcons

I lift Monday/Wednesday/Friday and follow each lifting workout with a met-con. The other four days a week are complete rest days. So far I have found this allows me to maintain my metabolic conditioning and recover to be ready to lift heavy again.
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Old 03-27-2012, 09:38 PM   #7
Damon Stewart
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Re: Strength gains w/ metcons

The short answer to your question is you will get stronger. I lift heavy 3-4 days a week and depending on the season do 2-8 additional training session which include CrossFit WODs and interval training. Your body is a miracle of adaptation and if you're smart with your loading and programming you'll make gains in both GPP and strength.
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Old 03-27-2012, 09:56 PM   #8
Dimitri Dziabenko
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Re: Strength gains w/ metcons

It depends on the metcons and your body's ability to recover from them.

If they are short and sweet and over quickly, you can recover, but if they are something stupid like 150 deadlifts at 225lb for time, then you will not recover.
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Old 03-28-2012, 04:25 AM   #9
Joseph Kassabian
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Re: Strength gains w/ metcons

I was starting to wonder the same thing. I've started CFFB, and i love the power lifts it has, but it seems like it doesn't have a lot of metcons? If so I was trying to think of a way to combine the lifting of CFFB with something more fast paced.
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Old 03-28-2012, 08:12 AM   #10
Eric Montgomery
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Re: Strength gains w/ metcons

Huh? CFFB has metcons 5 days per week. Wednesday and Sunday appear to be the only rest days out of recent programming.

I haven't studied CFFB programming enough to be sure, but I know he does different training for inseason vs. offseason athletes. A lot of sports programs focus more on building pure strength in the offseason knowing that they'll have to cut back on strength a bit in favor of conditioning as the season approaches. Since he's programming for offseason now, he may be devoting more attention to strength rather than conditioning since it's a bit harder to make significant strength gains during the season.
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