So, I mentioned that I was fooling around with more power based workouts looking to improve my strength. As is inevitably the case, focus on one thing may distract from other aspects of fitness. I have always been very focused on endurance and stamina (metcon) and want a change. Hopefully my long training history with endurance sports and the incorporation of shorter metcon workouts (sub 10 minutes) means I won't lose too much while I improve my strength.
There are three great tools for improving strength and power: olympic lifting, power lifting, gymnastics. I am debating whether to include sprinting. I probably should. So this last three day cycle I changed things up. These are cut and pasted from my log, so sorry if it is a bit difficult to decipher. Not really meant for other people to read.
Monday:
Handstand Practice
Squat: 3x225, 1x245, 3x275, 3x295, 3x315, 1x315, 1x315, 3x295, 3x295
Press: 2x135, 3x135 (PP).
3x10 L-Pull-ups: Decent form, broke 3rd set up.
50-40-30-20-10 Double Unders + 25-20-15-10-5 Push-ups
6:56
Tuesday:
Gymnastics: Planch 60 sec (knees) Handstand 60 sec (wall) Front Lever 60 seconds (tuck)
Weightlifting: Snatch 105lbs Clean Skills Work 155lbs
Power Circuit:
3 Rounds 5 reps
Highbar Squat 225lbs
Dips (45lbs)
Pull-Ups (45lbs)
9 minutes
Wednesday:
Weightlifting: Snatch Warm-up Jerk Practice Clean and Jerk: 155lb push jerk 185lb split jerk.
Deadlift: 3x335, 345, 350
Circuits:4x250m Row Sprints 45, 45, 47, 49. Then 4x tabata push-up
The general goal with gymnastics is to work up to 60 seconds at each progression and then move to the next. I marked 60 seconds, but that was 60 seconds total with a few breaks. When I can do it unbroken I'll go to the next more difficult step.
Weightlifting is obvious. I will be doing more dedicated work and more assistance exercises (power version, tall version, etc).
For waaaaaaaaaaaaaayyyyyyyyy more information than you need on this type of training, check this thread out.
Now, it would be pretty unacceptable for me to drop in workouts that mean a lot to me. If my Fran or Helen time suffer, I may have to stop this. If my Cindy rounds drop below 24, I will probably stop. If my 5k goes above 20 minutes, I'll probably stop. If they maintain or improve, that is all the metcon capacity I need.
I'll know I have enough strength when I get my DL to 400, squat to 360, press to 175, C&J to 225, and can snatch without embarrassment/fear of hitting myself in the head. I don't care about the actual gymnastics skill, I just want to get stronger. The test for me there will be in muscle-ups and handstand push-ups.
OK, that was way to long. I'll keep you posted.
Thursday, July 17, 2008
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3 comments:
Aaron, Good stuff. I'm not sure how this relates but I feel like it does.
I've been going back to how I started in CF. Riding in the morning then at some point a few hours later doing a "short" WOD. Weather that means scaling the HQ WOD or creating my own. With a focus on OH like I said in another comment. Since Pull-ups are not part of my plan right now and the shoulder can act up at times these are all variables I have to play with(not to mention my work schedule).
A good example is yesterday. I really wanted to hit that HQ WOD. I rode in the morning. Nothing intense just a ride because I love it, I did sprint one hill to try to get it over with...I hate hills.
Then after a few hours I looked at the WOD and felt like there is just no way I have another 20 mins of anything in me. Also, ring dips mixed with OH really put a hurt on my shoulder.
So I went short and heavy, for me that is.
Five rounds for time.
Five 75# Push press
five push-ups
Ten American KB swings with 16k KB( after thought was that I should have beefed that up)
Now, I know that's not a lot of push-ups but this is a weak movement for me and I've found I improve more if I keep at the lower reps. This way I don't end up having to take 5 days off from doing them because I'm in pain.
My point being two years ago I was doing this same kind of deal. Yet with lighter weights. Now I can go for more pounds for a shorter time scheme.
Also, I intend on doing more HQ WOD's that are appropriate for me mixed in with more ring work(Ring push-ups, Ring plank holds, Jump to supports so on).
On my in the gym days I'm going for the big lifts. Cleans, Jerks(split)Dl's and so on.
I don't know how this will affect my overall preformance at the bench marks that I use. But we will see. I guess it's more about feeling strong and healthy then getting a kick ass "Nancy"!
Now you on the other hand have to keep in mind that your going to the games next year....so keep that in mind!LOL, no pressure!
Funny you should mention that! I started CF in summer '05 when I was training for a marathon!!!!!! Obviously, I couldn't maintain both. CF made me lean and strong and running kept my endurance very high, but I eventually stopped CF for 4 months to train for the marathon. I promptly got soft and weak.
And my thoughts on the games? I think this will make me ready for the games. It is basically just an attempt by me to train my weakness without losing what I'm good at. I have the Army Ten miler in October, so I'll take a month before that and add the long metcons and running back in. Then I'll do strength for 6-8 months. Hopefully once my topline strength goes up I'll be a metcon monster when I start training it again before the games. My metcon is decent now, but you throw me in that Heavy Grace and I would wilt because of the high strength demands.
http://www.crossfitendurance.com/
You may already know about this, but just in case you don't.
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