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 10-11-2009, 05:22 PM   #1
Shawn Lawlor
New Member
 
Join Date: Dec 2007
Posts: 9
Question Programming Strength and WOD

I have been playing around with my own programming for a while now, and have seen some positive gains.

I am doing two heavy movements- a push and a pull- one lower body, one upper; on each workout day. I tend to get to the gym 4 days a week- 2 on 1 off, 2 on 2 off...

I try to follow a 5,3,1 rep progression over three weeks, and stick to Deads, Squats, Bench, Chins, Cleans and Presses as my strength movements.

Now for my question: I have been picking my WODs so that they emphasize the movements I am not doing in my heavy lifts that day.

For example,
My Strength Workout
Squat 3x5x 265lbs
Chins 3x5x BW+60lbs

My WOD would look something like:
4 rounds of:
Deadlifts 5x250lbs
Burpees 10
for time.
(I tend to pick from the Heavy MetCon WOD list created a while back)

Does this make sense?
I know it doesn't totally follow the constantly varied model entirely, though I do try to pick new couplets and triplets each workout; but I find by leaving out the movement patterns I went heavy on, my WODs feel better- and likewise my strength.

What do you think?

Thanks for any and all help!
Shawn Lawlor is offline   Reply With Quote
Old 10-11-2009, 05:56 PM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

What are your goals?
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 10-11-2009, 06:03 PM   #3
Shawn Lawlor
New Member
 
Join Date: Dec 2007
Posts: 9
Default

Sorry about that!

My goals are increased strength, while maintaining overall GPP.

I am seeing some good body comp changes as well- though most likely due to nutrition changes and focus.

Ultimately I want to be bigger and stronger for BJJ, and have the capacity to compete without gassing. This hasn't been a problem in the past, and during training I have not seen any ill effects in this respect either.

Overall, I want the highest GPP I can gain, with a strength focus.

Thanks Steve!
Shawn Lawlor is offline   Reply With Quote
Old 10-11-2009, 06:41 PM   #4
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Looks fine to me according to your goals.

I tend to program higher skill movements for strength/power work... then use the lower skill/basic movements for conditioning.

Yours works but I would be wary of using heavy deads and stuff like that for metabolic work. Easy to get sloppy.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 10-11-2009, 07:23 PM   #5
Shawn Lawlor
New Member
 
Join Date: Dec 2007
Posts: 9
Default

So, higher skill movements would be: cleans and snatches, handstands, and what else? What else might I want to put in?

I could add some skill work in lieu of a strength day. Just looking for options!

thanks again.
Shawn Lawlor is offline   Reply With Quote
Old 10-11-2009, 09:49 PM   #6
Omar Omar
New Member
 
Join Date: Oct 2009
Posts: 10
Default

Hey Shawn,

Have you ever checked this out
crossfitfootball.com (WFS)

CrossFit football is desgined with exactly your goal in mind for athletes that want power and strength. It is awsome. The programming is really good.

Every day they have a "daily wod" AND a "strentgh wod". It may be complicated at first but it's really not...

If you dont want to completley fallow thier programming yours looks good. Like Steve said about the deadlifts in the WOD. Some lifts take a while to recover and having them in a WOD may cause injury so on....

For high skill movments that will create power and do exactly what you want "increased strength, while maintaining overall GPP" do sprinting, C&J, Snatches and im not sure about gymnastics, but they must give some type of an increased GPP anyways...

And for gods sake learn sprinting form and the oly lifts... Dont end up not getting maximal power output from those movments and end up only slowing down recovery...
Omar Omar is offline   Reply With Quote
Old 10-12-2009, 05:26 AM   #7
Shawn Lawlor
New Member
 
Join Date: Dec 2007
Posts: 9
Default

Thanks guys!
The sample workout I put above, was completed with the two days off in between the next deadlift strength day. I don't know if this is enough time for recovery, but my body felt ready.

I am doing my best to find some Oly coaching. Sprinting's not my thing, but I am interested in incorporating a rowing sprint element.
Shawn Lawlor is offline   Reply With Quote
Old 10-12-2009, 06:16 AM   #8
Omar Omar
New Member
 
Join Date: Oct 2009
Posts: 10
Default

Quote:
Originally Posted by Shawn Lawlor View Post
Thanks guys!
The sample workout I put above, was completed with the two days off in between the next deadlift strength day. I don't know if this is enough time for recovery, but my body felt ready.
Its all about how you feel basically. I personally cant set a PR on a heavy deadlift session unless there was like over a week rest from previouis heavy deads...

But maybe I would be able to if I GOMAD. Or if I was a lifter, one of my goals is to lift 400 pounds one day and im getting there very slowly because its not like a main objective...

I only want to lift more so I can go faster at met-con and compete at CrossFit...
__________________
My blog (here)
My youtube (here)
Omar Omar is offline   Reply With Quote
Old 10-22-2009, 02:08 PM   #9
Mark Fenner
Member
 
Mark Fenner's Avatar
 
Join Date: Dec 2006
Posts: 165
Default

Quote:
Originally Posted by Shawn Lawlor View Post
(I tend to pick from the Heavy MetCon WOD list created a while back)
Quick question,

Where's that list? Searching didn't get it for me. Do you remember a thread title?

Thanks,
Mark
Mark Fenner is offline   Reply With Quote
Old 10-22-2009, 02:35 PM   #10
Mark Fenner
Member
 
Mark Fenner's Avatar
 
Join Date: Dec 2006
Posts: 165
Default

Found one set of responses (good grief, long thread) at the Crossfit board. On (about) page 37 or so, there is a .doc file. Unfortunately, several of the suggestions seem to be made by someone's Aunt's dog's uncle's friend's dog. But, lots of thoughts.

http://board.crossfit.com/showthread.php?t=35062
Mark Fenner 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 02:12 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