CrossFit, Smarter

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CrossFit, Smarter.

Method Max Effort Method

Why? - This the best method to improve Absolute Strength. - The best method for improving both intermuscular coordination (maximum number of motor units activated) and intramuscular coordination (the ability to improve movement patterns.) - Improves MU synchronization, improves coordination pattern and results in increase of serum testosterone/growth hormone. - This work relies heavily on the ATP-PC system.

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Method Dynamic Effort Method

Why? Dynamic Effort MethodWhy?- Primary of objective is to improve Rate of Force Development (RFD). - Also act as a teaching tool to reinforce good motor patterns i.e. sub-maximal loading allows us to remove the need to lift slow/heavy.) - Clients would be advised to go lighter vs. heavier if they are having trouble moving without hesitation or if their movement patterns are breaking down. - Relies heavily on the ATP-PC system.

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Method Submaximal Effort Method

Why? - Used with bilateral movements in place of singular ME Method - Time under tension is between 6-10 seconds.- This work will typically be done to improve motor patterns with increased loading which will lead to improvements in strength-endurance but also exposure to higher loads for longer sets.- This work can also build value in the ME method to show correlation between improving 1RM and multiple rep maxes or sets.- Relies heavier on the ATP-PC system

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Method Explosive Strength Method

Why? - Used to improve rate of force development and an important aspect of strength development.- Utilizes Fast twitch muscle-fiber - higher threshold motor units - as your clients age type 2 fibers deteriorate.- Applicable to other aspects of health and performance.- Plyometrics improves production of muscle force and power.

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Method General Strength

Why? - Best developed using GPP measures such as sledwork and if neglected the clients' progress can be impeded and/or significant deficiencies may exist and result in injury.- Measures such as loaded carries and sledwork help improve general strength and provide the base of the pyramid that supports other goals and functions.- General strength work improves the ability of neuromuscular system to produce force against an external resistance which can be expressed in other biomotor abilities which also includes speed and endurance.- This strength work is directly related to other qualities of fitness such as improving one’s ability to perform events like a 5k.

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Method Repeated Effort Method

Why? - Stimulates muscular hypertrophy and is used to target specific limitations with lagging muscle groups.- Sets are trained to maximum effort - volume is high but intensity is relatively low due to the nature of the movements used (single-joint vs. multi-joint).- Increases neuromuscular efficiency and increases the ability of the muscle to generate force - carries over nicely to multi-joint movements not mention looking better naked.- Muscles with large physiological cross-sectional area produce more force than similar muscles with a smaller cross section so gains in muscular size are important for looks and function.

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Method Speed-Strength

Why? - The ability to develop force rapidly and at higher velocities- Effectively developed using the dynamic effort methodIntent of accelerating through each repetition- Olympic lifting using percentages of 75-85% of 1-Rep maxIs targeted in 2-3 week pendulum waves.

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Method Strength-Speed

Why? - The ability of the neuromuscular system to produce the greatest possible impulse in the shortest possible time.- Refers to moving near maximal loads as fast as possible.- Loading above 90% of 1-Rep max. Greater emphasis on load vs. speed - Developed at slow velocities.- Relies on the ATP-PC system

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Method Soft-tissue Band Work

Why? - Improves stiffness/elasticity of tendons- Increase stored kinetic energy via the series elastic component (SEC)- Improves local endurance- The SEC is the workhorse of plyometric exercise and is comprised mostly of tendons. During eccentric range of motion the SEC is stretched and elastic energy is stored – this work will translate to improving your explosiveness.

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Method Specific Strength

Why? - Refers to motor patterns that are essential to a sporting activity.- Olympic Lifts & Gymnastics qualify as "specific"- In these cases, work on higher-skill gymnastics or the Olympic Lifts constitutes "specific strength" where the primary objective is improving motor patterns.

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Method Accommodating Resistance

Why? - Load on the bar accommodates the varying strengths of your body throughout the entire ROM vs. at a certain point, and provides an increasing load during the concentric phase to ‘accommodate” the ascending strength curve.- Allows for load to be used for variety of movements to change the load can improve force velocity relationship.- Decreases the risk of articular wear/tear due to less capability of straight weight through the entire ROM.

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Method Cardiac Output Method

Why? - Helps improve oxygen supply by increasing how effectively the heart can deliver oxygen developing the peripheral vascular network.- Stimulates eccentric cardiac hypertrophy through volume overload of cardiac fibers thus causing them stretch - done for a minimum of 30 minutes where the HR is between 130-150 BPM- Increase in left ventricular cavity volume and thus pumping oxygenated blood to the extremities more effectively.- Aerobic fitness is a marker of avoiding heart-related issues and correlates to life-length and one's ability to recover.

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Method Strongman Endurance Method

Why? - Training the ability to maintain proper posture when heart-rate is elevated and fatigue sets in.- Improves areas of core muscular endurance, posture, and grip strength.- A variety of loaded carries and implements may be used, but typically we are working on intervals lasting from 60-90 seconds.- Deconditioned athletes may need to increase their rest intervals by 1-2x to recover between sets.

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Method Aerobic Power Method

Why? - Aerobic power is the ability of the muscles to use oxygen received form the heart and lungs to produce energy.- More efficient this process becomes, aerobic power improves.- As we build our clients' VO2 max sustaining higher levels of aerobic power without going anaerobic across longer conditioning pieces will be possible, but the crux of this work is having an efficient aerobic system in place which we use lower-effort measures like Cardiac Output to effective develop the vascular network.

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Method Cardiac Power Method

Why? - Helps improve oxygen supply at higher intensities and improves the endurance of the cardiac muscle.- Stimulates an increase in the contractile strength of the cardiac fibers along with the corresponding increase in mitochondria.- These intervals are typically around 60-120 seconds in length require maximal heart-rate on each set.- For this work to be effective longer bouts of recovery are needed, 2-5 minutes.

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Method Strongman Endurance Method

Why? - Training the ability to maintain proper posture when heart-rate is elevated and fatigue sets in.- Improves areas of core muscular endurance, posture, and grip strength.- A variety of loaded carries and implements may be used, but typically we are working on intervals lasting from 60-90 seconds.- Deconditioned athletes may need to increase their rest intervals by 1-2x to recover between sets.

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Method High-intensity Intervals

Why? - Offers a very unique combination of high intensity and high volume thus a high level of stimulus.- Stimulates greater oxygen utilization and results in creased endurance of the fast twitch fibers.- Whether or not rest intervals are built-in to these pieces will determine the reliance on anaerobic systems, but keep in mind as we approach 3+ minutes reliance on the aerobic system will begin to increase.

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Method High-resistance Aerobic Method

Why? - Improving the aerobic abilities of the fast twitch fibers means high power can be maintained longer.- This work is incredibly beneficial for general population athletes and high-levels of skill are NOT needed to properly execute this work.- Recruits high-threshold motor units and increases oxidative abilities of these fibers by supplying them with constant oxygen.- A good example of this work is sledwork pulling a light sled for longer sets.

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Method Local Endurance Testers

Why? - Ability of the neuromuscular system to produce force in a repetitive fashion over extended periods of time.- The total number of repetitions that can be lifted with a specific load is marker of muscular endurance.- Trained in a variety of manors with both single and multi-joint movements. In a conditioning setting this is used to improve the athletes ability to repeat contractions and clear lactate/H+ which is a product of an efficient aerobic system.- The Repeated Effort Method is used to improve local endurance and will carryover to this work.

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Method Mixed Modality Circuits

Why? - Can improve Glycolytic power and capacity of many different muscle groups in a time effective manner when used properly.- Produces very rapid rate of ATP turnover and high levels of blood lactate when large muscle groups are used i.e. global movement patterns like a thruster or a burpee.- Stimulates increase in glycolytic power or capacity = improves anaerobic metabolism to utilize substrates such as glucose more efficiently.

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Method Glycolytic Capacity Method

Why? - The ability to sustain anaerobic energy production for extended periods of time is important.- Stimulates increase in buffering mechanism involved with allowing anaerobic glycolysis to continue.- Also increases glucose storage and utilization potential.- These rest intervals do NOT need to be full-recovery for this work to be effective.

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Method Glycolytic Power Method

Why? - Glycolytic power output is important component of prolonged high energy output.- Stimulates increase in the enzymes involved in anaerobic glycolysis and shifts the metabolism of working muscles to reply more on anaerobic vs. aerobic metabolism- 20-40 seconds of work

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Method ATP-PC Capacity Method

Why? - Helps improve the ability to maintain explosive power for extended durations.- Improves maximum capacity of ATP-PC system by increasing the amount of stored phosphocreatine- Highest output - highest fatigability- Typically 10-15 seconds of max effort work.

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Method ATP-PC Power Method

Why? - Explosive bursts and ability to be quick- Improves rate of ATP regeneration by the alactic system by increasing the amount of enzymes involved in its energy production- Highest output - highest fatigability- Typically 7-10 seconds of max effort work.

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Method Parasympathetic Breathing

Why? - Turning off the sympathetic switch before we leave the gym, so techniques such as positive mental imagery can absolutely be synergized together out of this position to really get the most out of these few minutes.- Set your iPhone timer for your prescribed duration in order to avoid checking the clock, and just enjoy your time on the floor in celebration of the ball busting work you just put into the weights.

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Method Recovery Cyclical Work

Why? - Drive recovery before leaving the gym.- A simple and effective tool to help teach your clients about the benefits of recovery as well as the Parasympathetic Nervous system.- This work won't necessarily build the aerobic system, but will help with lymphatic drainage post workout.

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Method Global Foam Rolling

Why? - Drive recovery before leaving the gym.- A simple and effective tool to help teach your clients about the benefits of recovery as well as the Parasympathetic Nervous system.- Helps with lymphatic drainage post workout.- Decrease muscular tonicity