Brief description of the new strength program
For those who want to get TOO STRONG
Monday starts our new strength program. This is the first time it will be a stand alone program not designed to work with the CrossFit Program. It will contain conditioning elements, however it is a program designed to increase your strength, power and explosiveness. It should be done independent from the CrossFit program, and for a minimum of 4 weeks.
Strength has always been a passion of mine. Real functional strength, I was perhaps the only teenage male who did not spend all his time at the gym bench pressing, but instead doing squats and dead lifts. When I went to college and chose sports medicine as a major it was because i was interested in what science had to say about strength. Now through CrossFit I have been introduced to some of the best minds in America when it comes to increasing raw strength and power. From Louie Simmons to Glenn Pendlay, Sean Waxman, Mark Rippetoe all have contributed to CrossFit because they recognize that we are in general a group of people who are willing to suffer temporary inconvenience, and pain for long term results and achievements. This Kind of attitude is what it takes to make significant strength gains. Strength is the product of consistency and time, which is exactly what this program delivers.
If you choose to follow this program, which will be freely provided, you can expect a general template of all kinds of squating, Olympic lifting, strict pressing, pull ups, dips, and various strong man exercises. Your conditioning will consist of pulling pushing and carrying. There will be elements of Power Lifting, Strong Man, Olympic Weightlifting, and body building organized in a way that will dramatically improve your overall strength. you can expect to spend a full hour in the gym 5 days a week with a recommended rest day on either Wednesday or Thursday. The minimum recommended commitment is 4 weeks, this is enough time for those in the beginner stages of strength to see improvement in their lifts, and even those who are out of that stage will see improvements do to the novel nature of the program. You can choose to follow this program at any time of the day with no need for a specific start time.
Though not recommended. If you choose to try to mix this program with CrossFit You must ensure you are eating/ sleeping enough, and supplementing correctly. Success can be had on a program like this but you have to take recovery very seriously.
If you really wish to follow a program that combines serious strength training with CrossFit your best bet is to get a customized program from me that will ensure progress in both areas.
Usually you will find the strength program written on the board in the gym, however in order to help you decide before coming in the gym this week which program you will follow here is Mondays work out
Box Squat 2RM
Clean+ Hang Clean ( touch and go)+ Jerk up to a heavy single
Deficit RDL 6x4
bent over rows 5x8
plank 5x 30 sec
GHD Sit up 3 x 15
accumulate 400 m sled pull with moderatley heavy weight
If you choose to follow this program, which will be freely provided, you can expect a general template of all kinds of squating, Olympic lifting, strict pressing, pull ups, dips, and various strong man exercises. Your conditioning will consist of pulling pushing and carrying. There will be elements of Power Lifting, Strong Man, Olympic Weightlifting, and body building organized in a way that will dramatically improve your overall strength. you can expect to spend a full hour in the gym 5 days a week with a recommended rest day on either Wednesday or Thursday. The minimum recommended commitment is 4 weeks, this is enough time for those in the beginner stages of strength to see improvement in their lifts, and even those who are out of that stage will see improvements do to the novel nature of the program. You can choose to follow this program at any time of the day with no need for a specific start time.
Though not recommended. If you choose to try to mix this program with CrossFit You must ensure you are eating/ sleeping enough, and supplementing correctly. Success can be had on a program like this but you have to take recovery very seriously.
If you really wish to follow a program that combines serious strength training with CrossFit your best bet is to get a customized program from me that will ensure progress in both areas.
Usually you will find the strength program written on the board in the gym, however in order to help you decide before coming in the gym this week which program you will follow here is Mondays work out
Box Squat 2RM
Clean+ Hang Clean ( touch and go)+ Jerk up to a heavy single
Deficit RDL 6x4
bent over rows 5x8
plank 5x 30 sec
GHD Sit up 3 x 15
accumulate 400 m sled pull with moderatley heavy weight
No comments:
Post a Comment