![]() ![]() ![]() Here’s a general idea of what you might do: Instead, it’s best to supplement your program with extra barbell weightlifting.Įven if you do it first, still think of it like accessory work. It almost always leads to injury and/or a major dip in performance. Hopefully you have been CrossFitting for a while, so you are mostly adapted to it.īut given the nature of CrossFit (to be unpredictable), there will be training weeks where you still walk around sore all the time.ĭon’t think that simply add more on top of more will get you any results.Īdding in a ton of strength training right away is a bad idea. If you’ve decided that adding more strength training to your routine is appropriate given your goals and experience, you need to be careful and start off slow.Īll the training you are already doing acts as a stress on your body. This is probably the most important section of the whole article, so be sure to read it closely. Implementing Strength Program Into Your Training? My suggestion would be to group these movements into 2 pairings: the “power lifts” and the “Olympic lifts”.Ĭompound, slower movements like the back and front squat, deadlift, bench press, and overhead press stay together while the faster, explosive movements like jerk and snatch stay together. To make sure we’re on the same page, those lifts are: ![]() Simply stick with the fundamental, compound movements that make up most of CrossFit already. What Exercises Should Be Included In A Strength Program?Īnother old adage to be abided by here: K.I.S.S.- AKA, keep it simple, silly.ĭon’t overthink the exercises you are adding. The good news is that the main lifts are all transferable to other movements, meaning that a heavier back squat PR will benefit multiple movements in the sport of CrossFit. Increased durability of muscles, tendons, and ligament tissueīy engaging in regular strength training, you can eliminate many of the fundamental movements in CrossFit as weaknesses.Higher 1RMs on the main lifts like the squat, deadlift, press, bench press, snatch, and clean.Increased muscular endurance with lighter weights during WODs (If your back squat goes up 50lbs, movements like thrusters will feel a lot easier).In a CrossFit setting, strength training will offer the following benefits: In older athletes, delay or offset the aging process.Increase bone density and muscle tissue.Increase muscular strength (how much you can lift) and hypertrophy (the size of your muscles).By regular lifting heavy weights, you will: Separate from CrossFit, let’s first look at the benefits of regular strength training. ![]() If CrossFit is more recreational for you, and you are happy with your lift numbers and muscle size, then extra strength training probably isn’t worth your time. In that case, it’s probably a good idea to prioritize strength work. If you want to perform well in the CrossFit Open, you must be able to handle a heavy barbell in the context of a full workout. It really does come down to your goals and training experience. What movements tend to hold you back the most? If you are stymied by heavy thrusters but breeze through bodyweight and cardio movements, additional strength training might help you. There are certainly charts available to help you answer this question, but an even easier way to answer it is to look at your WOD performances. But if your goal is to be more muscular, PR on your big lifts like the squat and press, or clean, then you need to adopt a strength program. If your goals with CrossFit are simply to stay fit, enjoy your gym’s community, and get regular exercise, perhaps you don’t need additional strength training.
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