CFA Team Training (CrossFit)

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Post on 21-Nov-2014




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CrossFit Training Overview


<ul><li> 1. TITLE DATE TEAM TRAINING </li> <li> 2. ATHLETE TEAM Team Driven - Athlete Centered </li> <li> 3. Health = Performance Performance = 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) </li> <li> 4. Adaptation Maximal Rate of Adaptation (MRA) Optimal Rate of Adaptation (ORA) </li> <li> 5. Strength vs. Weakness Weakness Strength </li> <li> 6. Strength vs. Weakness Weakness Strength </li> <li> 7. Strength Training Dynamic Effort (45-60%) Speed Repeated Effort (70-85%) Work Capacity Maximum Effort (90-100%) Load </li> <li> 8. 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 </li> <li> 9. Oxidative Training - Increase Aerobic Ability of Slow Twitch Fibers - Reduce Injury - Eccentric Load - Improve Movement Quality - Reduce Joint Loading - Improves Anaerobic Work Capacity </li> <li> 10. Concentric Vs. Eccentric Hypertrophy </li> <li> 11. 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) </li> </ul>