Work Capacity / WOd - Periodized too
If I am reading this correctly, the question is how best to program the metcons within the context of a structured strength program?
I am not sure of the answer, but I think looking at the resources you mentioned, this article by Greg Everett on "Plandomization," and perhaps the Wichita Falls crossfit program (?) or the Gorilla Pit would be helpful. I guess the most relevant paragraph from the Plandomization article is
Most WODs are autoregulated to some extent, anyway.
We use "baseline" workouts which we revisit at various times in the year for various reasons. We block periodize (structured to emphasise different factors at different times of year) to a large extent so we may use our "endurance" focused test during a strength block to see if guys have dropped off in that area significantly (they almost never do), we may use it during its sister phase in order to see how far we have progressed etc. End of the day, this is a bit of science, but also a bit of art. We like having some broad metrics to use as in-house comparisons though, even if it is just for our own "gee whiz" amusement. I think they are helpful.
In my opinion...
If you're training for strength or power, your conditioning (if you do it) should be modest, mostly low and moderate intensity, and complement your strength program.
If you're training for GPP, you should do your strength and power movements first, and your conditioning should be a mix of low, moderate, and high intensity, depending on where you are in your program (wave, block, etc.; if you're doing linear with lots of conditioning, do 3 weeks on, 1 week deload). Your conditioning should complement your strength program.
If you're training for an event or sport, your conditioning should be appropriate to whatever you're doing. And no, cf.com is not appropriate.
as per gant, figure out what your goals are
All you got to do is just pick whatever movements you want to do in the "metcon", schedule the reps descending down for each month for whatever period of time you want to 3RM. And add 3% to each weight each sesson:
First 4 weeks, whatever exercises in a "metcon" circuit for 21 reps at 61% 1RM, each new session progressively add 3% to the weight.
Second 4 weeks, whatever exercises in a circuit for 15 reps at 69% 1RM, each new session progressively add 3% to the weight.
Third 4 weeks, whatever exercises in a circuit for 9 reps at 79% 1RM, each new session progressively add 3% to the weight.
Forth 4 weeks, whatever exercises in a circuit for 3 reps at 92% 1RM, each new session progressively add 3% to the weight.
Fifth week go for 1RM
how people haven't figured this out yet blows my mind. CrossFit won't do it because they have to sell the idea that they have this super secret method and secretly know more than every person with actual educations in sports science and they don't want to copy them the legit people, or they simply don't know how to actually program for people, which is obvious...
Heh saw someone doing thrusters at the gym yesterday, my wrists were aching just watching him. Thrusters don't do a FS any justice and they don't make help your press...so what is the point exactly?
So using the chart:
Just as a crude example:
Month 1: "metcon" all weight with 57.5% of 1RM, 25reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between. ie: "thruster" only on tuesday & friday, deadlift only on monday & thursday
Month 2: "metcon" all weight with 62.5% of New Tested 1RM, 20reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between
Month 3: "metcon: all weight with 70% of New Tested 1RM, 15reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between
Month 4: "metcon"all weight with 75% of New Tested 1RM, 10reps, 3 rounds, then add 3-5% per session for progression, exercises only performed twice a week with 2-3days in between
Month 5: whatever sprint session with 8RM strength training with power snatches, power cleans
Month 6: whatever sprint session with 6RM strength training with 85% snatches & cleans
Month 7: whatever sprint session with 4RM strength training with 90% snatches, cleans
Month 8: whatever sprint session with Special Strength Training such as Complex Method, or Depth Jumps, or 1RM-3RM Olympic lifting
Month 9: continuation of Month 8 if needed
then special strength training ends ten days prior to competition
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