This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 4, Day 5

This last week the focus was basically on prepping through various pieces to ensure we had touches on all movements. We also wanted to ensure we had variation from the middle zone work that causes most CNS fatigue to be at its peak and to ensure the CP battery felt good and that his weight was right on for the high rep sequences.

The closer one gets to competing in a CrossFit test, the more it looks like all the tests to ensure the sequencing of energy production and recovery and speed of contractions is right on par for the upcoming test.

AM Workout
Hang Power Snatch Gauntlet: Beginning at 135lbs, add 10lbs per minute
until failure (5 burpees on the top of each minute).

(NOTE: CP tester)

Noon Workout
3 rounds for time:
15 Stone to Shoulders 150lbs
30 meter Handstand Walk

(NOTE: Advanced gymnastics, heavy strongman piece alactic/aerobic work)

PM Workout
For time:
30 Squat Clean 225lbs
60 Toes to Bar
90 Dumbbell Power Snatch 50lb (alternate every 5 reps)

(NOTE: Longer rep sequence muscle endurance workout)

The post Strength & Conditioning: James FitzGerald – Week 4, Day 5 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 4, Day 4

This last week the focus was basically on prepping through various pieces to ensure we had touches on all movements. We also wanted to ensure we had variation from the middle zone work that causes most CNS fatigue to be at its peak and to ensure the CP battery felt good and that his weight was right on for the high rep sequences.

The closer one gets to competing in a CrossFit test, the more it looks like all the tests to ensure the sequencing of energy production and recovery and speed of contractions is right on par for the upcoming test.

AM Workout
For time:
400m Farmers Walk with 2 pood kettlebell/hand
80 GHD Sit Ups
800m Sandbag Run

(NOTE: grindy aerobic piece)

PM Workout
24 minute cap:
2 rounds for time:
75 Overhead Squat 95lbs
50 Chest to Bar chin ups
25 Box Jumps 30″

(NOTE: High rep day; 2 PM style Regionals workout practice)

The post Strength & Conditioning: James FitzGerald – Week 4, Day 4 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 4, Day 3

This last week the focus was basically on prepping through various pieces to ensure we had touches on all movements. We also wanted to ensure we had variation from the middle zone work that causes most CNS fatigue to be at its peak and to ensure the CP battery felt good and that his weight was right on for the high rep sequences.

The closer one gets to competing in a CrossFit test, the more it looks like all the tests to ensure the sequencing of energy production and recovery and speed of contractions is right on par for the upcoming test.

AM Workout
21-15-9
Deadlift 315lbs
Parallete Handstand Push Ups

(NOTE: Alactic/aerobic workout, Regional style heavy test)

PM Workout
For time:
Row 1k
50 Power Clean and Jerk 135lbs
50 Burpees

(NOTE: practice for heavy AM then high rep max AER piece in PM)

The post Strength & Conditioning: James FitzGerald – Week 4, Day 3 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 4, Day 2

This last week the focus was basically on prepping through various pieces to ensure we had touches on all movements. We also wanted to ensure we had variation from the middle zone work that causes most CNS fatigue to be at its peak and to ensure the CP battery felt good and that his weight was right on for the high rep sequences.

The closer one gets to competing in a CrossFit test, the more it looks like all the tests to ensure the sequencing of energy production and recovery and speed of contractions is right on par for the upcoming test.

AM Workout
As many reps as possible (AMRAP) in 20 minutes @85%
Run 400m
AMRAP (-5) Chin to Bar Chin Ups
(NOTE: AER mixed modal work, gymnastics skill practice with some breathing)

PM Workout
AMRAP in 15 minutes @ 90-95%
5 Wall Walks
50m Farmers Walk w/2 pood kettlebell
30 Push Press @ 50lbs
Rest 5 min

AMRAP in 15 minutes @ 90-95%
10 Pistols
20 Ring Dips
30 Double Unders

(NOTE: mixed modal AER work – closer to game pace in pacing)

The post Strength & Conditioning: James FitzGerald – Week 4, Day 2 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 4, Day 1

This last week the focus was basically on prepping through various pieces to ensure we had touches on all movements. We also wanted to ensure we had variation from the middle zone work that causes most CNS fatigue to be at its peak and to ensure the CP battery felt good and that his weight was right on for the high rep sequences.

The closer one gets to competing in a CrossFit test, the more it looks like all the tests to ensure the sequencing of energy production and recovery and speed of contractions is right on par for the upcoming test.

AM Workout
Row 30 seconds @85%
Row 30 seconds @50%
x25

(NOTE: AER intervals)

PM Workout
3 Rounds for time:
Run 400m
21 Kettlebell Swings 1.5 pood/24kg
7 Parallete Handstand Push Ups

(NOTE: Comparative workout to see where we were on breathing and CP battery)

The post Strength & Conditioning: James FitzGerald – Week 4, Day 1 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 3, Day 5

The next three days were competition-style simulation: warm up, feeding, sleeping, training – all based on simulation for a competition weekend.

AM Workout
Max Clean Gauntlet
(2012 Games standard)

(NOTE: CP/ATP tester)

PM Workout
For time:
4 Rounds:
10 Wall Jumps – Burpee on other side
15 Kettlebell Swings – 88lbs

3 Rounds:
Run 400m
10 Power Snatch – 135lbs

2 Rounds:
21 Toes to Bar
10 Deadlift – 365lbs

Run 800 m

(NOTE: Longer finisher workout we thought would end the weekend)

The post Strength & Conditioning: James FitzGerald – Week 3, Day 5 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 3, Day 4

The next three days were competition-style simulation: warm up, feeding, sleeping, training – all based on simulation for a competition weekend.

AM Workout
Thrusters – 100lbs
100 Double Unders
75 Chin to Bar Chin Ups
100 Double Unders
50 Wall Balls
100 Double Unders
25 Chin to Bar Chin Ups

100 Double Unders – 3 rounds for time:
50 m Farmers Walk – 100lbs in each hand
15 Burpee over Box Jumps – 24″
Row 400m

(NOTE: AM style workout we assumed would take place in regionals)

PM Workout
For time:

100 Thrusters – 100lbs
100 Double Unders
75 Chest to Bar Chin Ups
100 Double Unders
50 Wall Balls
100 Double Unders
25 Chest to Bar Chin Ups
100 Double Unders (NOTE: longer rep scheme workout we assumed would take place in Regionals)

The post Strength & Conditioning: James FitzGerald – Week 3, Day 4 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 3, Day 3

The next three days were competition-style simulation: warm up, feeding, sleeping, training – all based on simulation for a competition weekend.

AM Workout
Run 1 mile

15,12,9:
Clean – 100kg
Paralette Handstand Push Ups

(NOTE: Standard test we used on multiple male athletes to see normative values across many of the same competitors.)

PM Workout
For time:
5 Rope Ascents – 20′
10 Clean and Jerk – 145lbs
4 Rope Ascents
8 Clean and Jerk – 165lbs
3 Rope Ascents
6 Clean and Jerk – 185lbs
2 Rope Ascents
4 Clean and Jerk – 205lbs
1 Rope Ascent
2 Clean and Jerk – 225lbs

(NOTE: This was a standard test we used to see where this athlete stood)

The post Strength & Conditioning: James FitzGerald – Week 3, Day 3 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 3, Day 2

This week contained one of two mock up competition-style formats. Once this athlete did this week, I knew he was ready and just needed some variation in training to keep fatigue at bay and his CNS ready.

AM Workout

7 minutes, as many reps as possible @85%:

• Run 200m
• 7 Chin to Bar Chin Ups
• 4 Handstand Push Ups
• Rest 5 minutes

(NOTE: Aerobic mixed modal work, gymnastics skill practice with some breathing)

PM Workout
A. Front Squat; build to a 3RM
B. 30 Squat Clean for time 225lbs
(NOTE: CP/ATP work + CP intensity piece – 225lbs is 65% of the 1RM)

The post Strength & Conditioning: James FitzGerald – Week 3, Day 2 appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 3, Day 1

This week contained one of two mock up competition-style formats. Once this athlete did this week, I knew he was ready and just needed some variation in training to keep fatigue at bay and his CNS ready.

AM Workout

20 Rounds:
Row 30 seconds @85%
Row 30 seconds @50%
(NOTE: Aerobic intervals, no eccentrics, knee flexion and spine ROM increases, increase blood flow, help recovery)

PM Workout
A. Power Clean and Push Jerk; 1, 1, 1, 1, 1; Rest 3 min
B. Touch and Go Power Clean: 5 reps on the minute for 10 min 155lbs
C. Heavy Dumbbell/Kettlebell Turkish Get Up: Technical work 10-15 min (press from each position
(NOTE: CP/ATP work, game pace weight training skill work, and core piece at end)

The post Strength & Conditioning: James FitzGerald – Week 3, Day 1 appeared first on Breaking Muscle.

• Everyone needs an individualized program.
• We are preparing for unknown pieces in fitness competitions.
• We believe in balancing all aspects, not focusing only on previous tests.
• You have no control over preparation for specific movements, etc.
• Things are not simple when trying to develop all, but we’ll be damned if we don’t try.

At OPT we all agree that in fitness:

• Everyone needs an individualized program.
• We are preparing for unknown pieces in fitness competitions.
• We believe in balancing all aspects, not focusing only on previous tests.
• You have no control over preparation for specific movements, etc.
• Things are not simple when trying to develop all, but we’ll be damned if we don’t try.

This is a specific training insight based on working with an athlete who competes in fitness, but needs to improve multiple things that deal with stamina, muscle endurance, and bodyweight to endurance ratio.

If we all thought that the path to being more fit and getting stronger was just lifting and varied workouts, it would leave someone who is powerful like this on the sidelines.

So there are ways to do it “better” with simple principles.

Click Here to See 4 Weeks of OPT Programming

The post How to Train a Powerful Athlete for Muscle Endurance appeared first on Breaking Muscle.

This is an exact training split in a specific preparation phase for a male CrossFit athlete. This athlete has been close to qualifying two other times and began training with us in the summer of 2011.

He is what we call a true “grinder” – mentally tough, physically resilient, stronger than he is fast, and mobile. His long-term plan has been to get to a point where the volume was high enough to allow him multiple intense pieces over a few days to be controlled and methodical. This year, this athlete qualified for the CrossFit Games and will compete in Carson, CA in July. The end of this program brought us to ten days out from the Regional qualifiers, the most important date in the two-year plan.

This was the prescription for him and some of the reasoning for the programming:

• A 2 on, 1 off, 3 on, 1 off split was used to prepare for the 3 day piece to come in May for competition.
• In season, this athlete works well on a M/W/F only training days, where there are 3 pieces in each day for 9 total workouts in the week.
• 12 workouts per week for this athlete is very doable when the balance is there in the aerobic work and intense CNS work.
• The athlete knows his own engine and knows when to call an audible or go hard when needed. In this phase it’s important to learn where the competition format scenarios are in the mixed modal setting.

Week 2, Day 5

AM Workout
7 min timer:
Run 1 mile
Remainder of time:
Max meters on rower

(NOTE: Aerobic litmus tester)

PM Workout
300lb Prowler 10m
10 355lb Deadlift
1 Rope Ascent 20′
300lb Prowler 10m
8 355lb Deadlift
2 Rope Ascents 20′
300lb Prowler 10m
6 355lb Deadlift
3 Rope Ascents 20′
300lb Prowler 10m
4 355lb Deadlift
300lb Prowler 10m
2 355lb Deadlift
4 Rope Ascents 20′

(NOTE: Heavy CP test, grind piece)

The post Strength & Conditioning: James FitzGerald – Week 2, Day 5 appeared first on Breaking Muscle.