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Old 10-13-2006, 10:47 AM   #2
Greg Everett
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Join Date: Oct 2006
Posts: 1,838

The mass gain program would be a step in the right direction in terms of spending more time directly working strength, but it's not the best way to go for you if your goal is not actually gaining weight but improving on specific workouts. A more effective method would be to simply add some direct strength work while performing modified benchmark WODs.

For example, your training schedule may look like this:

Day 1
Back Squat 10 x 3
Light WOD component work (e.g. pull-ups, deadlifts, thrusters)

Day 2
weighted pull-up 10 x 3
standing press 10 x 3
Light WOD component work (e.g. pull-ups, deadlifts, thrusters)

Day 3
Benchmark WOD

Day 4

Stick with the same strength movements for about 3 cycles, then switch. For example, the second cycle you may do front squats or deadlifts instead of back squats, rope climbs instead of pull-ups and weighted dips instead of standing press. Try to increase the loading on each of these each time you do them. Every few cycles, cut back the weight and volume to let yourself recover a bit.

On the light WOD component days, this is basically taking one part of a WOD - say thrusters from Fran, deadlifts from Diane, ring dips from Elizabeth - and training it at a relatively light load with fairly high volume. This should be hard work, but not so hard that you're not recovered and ready for your max effort on the WOD on Day 3.

On the Day 3 WOD, perform the workouts modified however necessary, e.g. for Diane, lower the deadlift weight to one you can manage for the full 45 reps and do negative handstand push-ups or assisted HSPUs if necessary. This should be performed as fast as possible (with proper form, of course) to get the metabolic component of the workout.

Bottom line is that to develop that strength, you need to spend some time working it directly. At the same time, performing the benchmark workouts regularly will get you accustomed to them and develop some metabolic conditioning, which, when combined with your increased strength base, will allow you to perform the benchmarks as prescribed with a competitive time.

Good luck and keep us posted on your progress!
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