cfa team training (crossfit)

TITLEDATE

TEAM TRAINING

ATHLETE

TEAM

Team Driven - Athlete Centered

Health = PerformancePerformance = Health

Health is the most important aspect of Performance.

Multidimensional Health

● Autonomic Nervous System● Central Nervous System ● Cardiopulmonary System ● Detoxification System ● Hormonal System ● Body Composition ● Fascial/Joint/Soft Tissue Health ● Social-Psychological (Individual - Group Dynamics)

Adaptation

Maximal Rate of Adaptation (MRA)

Optimal Rate of Adaptation (ORA)

Strength vs. Weakness

Weakness

Strength

Strength vs. Weakness

Weakness

Strength

Strength Training ● Dynamic Effort (45-60%)

○ Speed

● Repeated Effort (70-85%) ○ Work Capacity

● Maximum Effort (90-100%) ○ Load

Sets x Reps

A. Back Squat 15 min of 2-4 Reps @ 85-95% w/ 2-3 min rest

NME NME 5-6x2@95% w/ 2-3 min rest 5-6x4@85% w/ 2 min rest

Oxidative Training

- Increase Aerobic Ability of Slow Twitch Fibers

- Reduce Injury - Eccentric Load

- Improve Movement Quality

- Reduce Joint Loading

- Improves Anaerobic Work Capacity

Concentric Vs. Eccentric Hypertrophy

“Why Can't I Increase My Work Capacity?”

● Not enough Eccentric Hypertrophy training for the heart.● Intracavity Pressure?

○ Chest Vs. Diaphragmatic breathing○ High Vs. Low Heart Rate adaptations

● Hormonal Profiles (Adrenal Fatigue) ○ Concentric Hypertrophy Pronounced during Adrenal

Fatigue○ Work Capacity can not improve.. (Viru and Seene

1982)