cfa team training (crossfit)
DESCRIPTION
CrossFit Training OverviewTRANSCRIPT
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)