WHY WE WEIGHTLIFT. Weightlifting is essential to building strength. Simply put, if you want to get stronger start lifting heavier shit. Our “Strength” element in our WODs are separated from the more intense “METCON” portion of the WOD for a reason. We want you to get stronger as well as PERFECT the movement. In order to do so we eliminate the 3-2-1 Go! And we break one specific movement down in to sets and reps at a low volume but at a HIGH weight. There are two formats of how we write up our strength workouts, working sets and building sets. A working set may look like this: “Back Squat 5×5”. That means 5 sets of 5 reps of Back Squat at the same weight. The coach will instruct you to work up to your working set of 5 and give you enough time to do so (generally 5-8min). When building weight to your working set of 5 reps these reps do not count for your 5×5 workout. Also, try and keep the warm up reps to a minimum (between 10-20). As soon as you work up to your working set of 5, the instructor will then give you a target window (generally 15-20min) to complete your 5×5 workout. We ask of you to USE all this time to your advantage. Building strength is a different kind of intensity. We build a lot of muscular endurance by doing things for time, but as I mentioned before to get stronger you must lift heavier. In other words, slow down and pack on the weight to achieve that intensity! Take 2-3min rest between sets and you should DREAD going back on that bar. Obviously choose a manageable weight, but your last 2-3 reps of whatever set you’re on should be difficult. Building Sets would look like this on the white board: “5-3-3-1-1-1 Power Clean”. Here very little warm up sets are necessary other than maybe some mobility work and exercises just using the bar. This type of format is meant for you to add weight every set eventually working-up to a heavy set or single of a particular lift. Essentially, your “warm up sets” are built in to the workout. However, keep in mind the same intensity methodology applies; Take 2-3 minutes between sets and go at a progressively heavier but manageable weight for all sets. If you are someone who breezes through the strength portions of our WODs finishing all the sets in 5 minutes or less then you’re missing the point. These workouts are designed at a lot less volume but at a much heavier weight. If you aren’t beading out in sweat and a bit out of breath when you finish a set, chances are you aren’t hitting that phosphogenic metabolic pathway (you aren’t getting any stronger!). Getting “fitter”, or in this case stronger, requires you to test your body at different intensities. Going through the motions is great for building technique, but not ideal for building strength. Once you feel comfortable with your technique start building on the weight! Here’s a cool video of some of the best in the bizz! https://youtube/watch?v=ChdWGiZY6jU
Posted on: Thu, 28 Aug 2014 03:38:30 +0000
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