Odin Performance Training A Programming Insight Odin Performance Training runs daily evening sessions with a double Saturday session weekly. Participants come together to train together. The program is group based while simultaneously being individually focused. The current program is developed with the 2015 CrossFit Games Open competition as the goal (the focus of the program is subject to seasonal change). The careful and ongoing assessment and testing of individuals informs the program which is carried out by the group together with the intention of harnessing the dynamics of group training to positively maximise potential outcomes for teams and individuals. Below is a sample the current program with the ‘hows’ and ‘whys’ explained. Skill Based portion 3-4 Sets 5 Ring muscle-ups or Pull/Dip progression Rest 20 seconds 5 Difficult kipping HSPU Rest 20 seconds 15 TnG deadlifts @60% Rest 4 minutes between sets *Males conventional - Females sumo **Athletes instructed to move with controlled pace and work with movement quality at forefront of mind. The why? Currently the group are working through an accumulation phase of training aimed at increasing their work capacity while maintaining solid movement quality under breathing stress. The TnG (touch and go) deadlifts are worked on to progress posterior chain strength and grip endurance both are essential in high rep pull-dominant workouts. This may be a particular issue for female athletes. Female athletes are also prescribed sumo deadlifts to build hip strength which is often lacking. Through the program the group have developed good strict gymnastics strength, scapular control and are close to balanced in upper-body pushing and pulling. With this information the program incorporates all dynamic gymnastic movements with variations suitable to the individual and collective needs. The accumulated fatigue experienced by athletes through the sets is enough to challenge their capacity but controlled to avoid missed reps and degradation of movement quality. What next? The program over coming weeks sees an increase in volume with decreased rest periods. A continued emphasis on correct movement quality will increased difficulty and produce ability, all the while attending to individual needs for progression. As we move into the ‘intensification phase’ of training things will look quite different... more on that in another post. [email protected]
Posted on: Tue, 09 Dec 2014 02:29:02 +0000
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