This is a tutorial that showcases how we program for the sport of CrossFit. It details energy systems, exercise selection, and fatigue management to emphasize safety and sustainability.
With functional exercises, all tissue receives a stress because every muscle and joint is joined to every other muscle and joint. Therefore, with functional types of exercise, the body shows global stiffening when stressed. To account for this, you measure the flexibility of as many joints as possible with a ROM test that is easy to perform, repeatable, and measurable.
The science behind this assessment is twofold (this the first of two responses). To fully comprehend this ROM assessment we first must understand what exactly is happening at the tissue level.
In part one we talked about what the actual measurement as it pertained to the passive properties. For the most part they remain constant throughout exercise, as it would not be beneficial if tendons and ligaments got more elastic during a workout. What does change over the course of a workout is the active component of our muscles. So diving into a little physiology to answer this question...
In my opinion, the standard for the pull-up should be one where the chest touches the bar, always. When your arms go over your head, there are muscles that shorten to rotate your scapula upwards. When one group of muscles shortens, another group lengthens. This is referred to as an agonist vs antagonist relationship.
In a recent post I discussed the significance of the Chest to Bar vs. the Chin Up, and how C2B Pull Ups should be balanced with Dips to promote shoulder health. The Pull Up is a “downward pull”, the Dip is a “downward push”. This post will discuss the balance between the “upward pull” and “upward push”.
You are a coach, and an athlete asks, “Is deep squatting bad?” What is your reply? Why do you say, "Yes"? Why do you say, "No"?
The strength community in the US is slowly welcoming conversation about aerobic activity for health, performance, and recovery purposes. This post seeks to add to the current information available about the benefits of aerobic training for strength athletes, most specifically in terms of recovery.
First and foremost, a supplement is, by its very definition, meant to be something added to an already balanced diet. If your diet sucks, no amount of supplementation will help you. Begin by getting your diet right; then, and only then, should you consider taking supplements.
he key to determining what supplements you should take is determined by how you train. If you don’t train hard, supplements are a waste of your time. You can drink all the pre-workout, get in all the BCAAs, and have the best post-workout protein shake in the world, but it won’t get you very far.
Shoulder pain, or “Swimmer’s Shoulder” is the most frequent pain symptom reported in swimming populations, including young swimmers. Studies have revealed a high prevalence of shoulder pain in front crawl swimmers, in particular. One such study, which investigated 100 collegiate and 100 master swim teams, revealed that ~50% of subjects experienced shoulder pain lasting three weeks or more.
We hold the belief that injury rehabilitation and performance optimization takes time and concerted effort. This is why we provide a long-term commitment to and emotional investment in all of our athletes.
An Accumulation Block of training represents the first block of a Macrocycle. It is characterized by low training frequency, high training volume, and low specificity. In the video above, we discuss the significance of the Accumulation Block in the context of the larger Macrocycle. We also discuss the general characteristics of an Accumulation Block, and how Weightlifters, specifically, would incorporate it in their training.
Relative to the "Accumulation Block", the "Hypertrophy Block" of training features increased training frequency, increased intensity (load), and increased specificity.