Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 02-01-2011, 10:09 AM   #1
Kyle Redinger
New Member
 
Join Date: Feb 2010
Posts: 9
Default Critique This Program Cycle

We've had very good results with this Wichita Falls influenced program in a traditional linear progression. Our goals are to build overall strength, build the strength in the slow lifts, and maintain and grow CF metcon ability. The gym population is generally beginner level with a few intermediate lifters.

* Monday Squat (5x5) + shorter metcon
* Tuesday Heavy Deadlift (5 rep max or 3-3-3) + shorter metcon
* Wednesday Longer Metcon + skillwork
* Thursday Squat (5x5) + Press (3-3-3-3-3)
* Friday Power Cleans (3-3-3-3-3) + shorter metcon

Metcons are generally simple and designed to not interfere with recovery and the lifts. Thoughts/comments/concerns?

P.S. Please leave CF bashing to other threads.
__________________
__
Owner of CrossFit Charlottesville
www.crossfitcharlottesville.com
Kyle Redinger is offline   Reply With Quote
Old 02-01-2011, 10:55 AM   #2
Dave Coughlin
Member
 
Join Date: Aug 2008
Posts: 88
Default

I'm personally not a fan of longer metcons the day before a big squat day (5x5 seems big to me); I've gone in the day after a long metcon to squat and usually have poor results. If that's not the case with you,then go for it. I seem to remember Justin L. saying something of a similar tone with regard for longer metcons before squat days.

I do like the two days off, but those five days in a row would be too much for me personally. If it has worked, then kudos to you. It does look heavily influenced by the Texas method, which is a great place to begin...
Dave Coughlin is offline   Reply With Quote
Old 02-01-2011, 01:31 PM   #3
Arien Malec
Senior Member
 
Join Date: Sep 2007
Posts: 2,035
Default

If by 5x5, do you mean sets across?
Arien Malec is offline   Reply With Quote
Old 02-01-2011, 01:33 PM   #4
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Take that same schedule and spread it across two weeks and you're getting somewhere.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 02-01-2011, 01:47 PM   #5
Kyle Redinger
New Member
 
Join Date: Feb 2010
Posts: 9
Default

to clarify, longer metcons are 15 to 20 minutes and we like to incorporate 400-800M runs and 250 to 100m rows.

shorter metcons are 2 to 6 minute high intensity

a lot of clients take thursday off and makeup on Saturday, so typically they rest after the long stuff.

5x5 means 5-5-5-5-5 with the same weight, we have people work up in 5 to 10 pound increments each week and that typically stops working well after about 6 weeks.
__________________
__
Owner of CrossFit Charlottesville
www.crossfitcharlottesville.com
Kyle Redinger is offline   Reply With Quote
Old 02-01-2011, 02:08 PM   #6
Arien Malec
Senior Member
 
Join Date: Sep 2007
Posts: 2,035
Default

Quote:
Originally Posted by Kyle Redinger View Post
5x5 means 5-5-5-5-5 with the same weight, we have people work up in 5 to 10 pound increments each week and that typically stops working well after about 6 weeks.
There's a reason for that. 5x5 sets across gets brutal very quickly. You need to build in massive amounts of recovery time, and it will only work for certain populations (young people who are eating a ton). See Texas Method stuff (70s Big did a post on TM).

And what DvS said.
Arien Malec is offline   Reply With Quote
Old 02-01-2011, 03:19 PM   #7
Clay Montero
New Member
 
Join Date: Jan 2011
Posts: 10
Default

...
Clay Montero is offline   Reply With Quote
Old 02-01-2011, 03:27 PM   #8
Kyle Redinger
New Member
 
Join Date: Feb 2010
Posts: 9
Default

Most people are working technique on the 5x5s, so while the recovery would be an issue for more experienced, not technically limited clients, the larger volume translates into better form and practice at the lift than truly exhausting sets.
__________________
__
Owner of CrossFit Charlottesville
www.crossfitcharlottesville.com
Kyle Redinger is offline   Reply With Quote
Old 02-01-2011, 04:13 PM   #9
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Kyle Redinger View Post
Most people are working technique on the 5x5s, so while the recovery would be an issue for more experienced, not technically limited clients, the larger volume translates into better form and practice at the lift than truly exhausting sets.

maybe folks would concur with what your planning if they knew what exactly are the the conditioning sessions you intend to use and how do they relate to the work that preceded them?

as it stands, for a raw group of novices, what you're proposing is pushing uphill needlessly.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 02-01-2011, 05:47 PM   #10
Jim Glover
New Member
 
Join Date: Nov 2008
Posts: 10
Default

Why no pressing?
Jim Glover is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 04:31 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator