Starting Jan. 30, 2017, we will move to a new strength cycle of lifting.
Athletes, this is new for you! We are scheduling mini-sessions to help you improve on some skills that often show up in the Open. We do these all the time, but as the Open draws closer, some additional time with us to prepare will be helpful to your success and WE WANT YOU TO SUCCEED!
Sunday, Feb. 5, 830-900a: Muscle Ups mini clinic
Sunday, Feb. 12, 815-900a: HSPU mini clinic
Sunday, Feb. 19: 830-900a: Pull-ups, T2B mini clinic
There is a new format for training. Rather than posting a weekly post-workout accessory list, this will be incorporated into the training that day. If time allows, coaches will lead it. If not, athletes are requested to complete the work off the floor.
This is the basic format for the programming. Sections will be noted buy a letter. Subject to change.
Monday: Strength Squat Focus (Alternating Front Squat with Back Squat each week with tempo training the 4th and 8th weeks) + Conditioning
Tuesday: Deadlift/Pulling + Conditioning
Wednesday: Conditioning Focus
Thursday: Strength Pressing Focus + Gymnastics & Conditioning (Alternating weekly, bench, push and jerks)
Friday: Strength Olympic Lifting Focus + Conditioning (Note: For those registered to compete in the CrossFit Open, you will be doing the Friday Night Lights each week for 5 weeks + bonus week each Friday evening starting Feb. 24. Heats begin at 600p. Arrive at 530p to warm-up and cheer on your friends. Every athlete should arrive at this time. This is a team event!
Saturday: Special workouts, these could be hero WODs, benchmarks, team, partner.
Sunday: Strongman or Olympic Lifting focused/Yoga practice the first Sunday each month (first one is Sunday, Feb. 5 at 900a-1000a)
A rest day should be taken at some point during the week, so plan your schedule to accommodate that. Reminder, you can also make up a missed training day at any point during open gym M-F at 1030a-1130a or on Sunday from 830-1000a.
Athletes will see some tempo training training on lifts.
Tempo Numbers Explained: @30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example from above, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load. So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.
– Thanks to CJ Martin of CrossFit Invictus for the text.
Why Do Tempo Training?
- Improved body awareness.
- Improved control of lifts.
- Development of connective tissue strength.
- Improved stability.
- Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.). We need to train both! This is why from time to time you have trained with a pause at the bottom of a squat.
- Prescribing tempo (programming the amount of time your muscles spend under tension is just as important as programming reps, sets and loads. -Charles Poliquin
- A varied tempo is helpful. By manipulating the amount of time the muscles spend under load, you can recruit higher threshold motor units and activate more Type II fibers (fast twitch). – Charles Poliquin
- Slower tempos with lighter weights are especially helpful for novice lifters because such protocols produce neuromuscular and hypertrophic adaptations without being dangerous or compromising technique. – Charles Poliquin
- Activates protein syntheses and builds muscle.
- More powerful.