BB CYCLING PROGRAM
Being able to cycle a barbell at a fast rate efficiently has become a very crucial part of the sport of CrossFit as the competitive field deepens every year. There are many factors that affect an athlete's ability to cycle a barbell, the two major ones being strength and fitness level. Outside of those are movement pattern, grip strength and endurance, and breathing. This program can be used to address any of those five factors. The factor you choose to address is dependent on how you approach each day of your training and what modifications you make to your strategy. Below I will touch on how each of these different factors can be the focal point of your session.
STRENGTH FOCUS: If your goal is to use this program to develop general strength pacing all the mono-structural work down to a conversational/comfortable pace (even if that means scaling down a few calories) is very important. Doing that will allow you to put all of your focus on performing the barbell reps at the highest level possible. Make it your goal to always be working at the upper end of the percentages provided and keep the barbell unbroken.
FITNESS FOCUS: If your goal is to use this program to develop general fitness the focus of each interval should be to complete it at a fast, but repeatable pace. This is done by pushing the tempo on the machine, then choosing a weight for the barbell that can be completed unbroken even under high amounts of fatigue. The goal is to finish each interval as fast as possible, with minimal difference from the first rep to the last rep of the day.
MOVEMENT PATTERN: The ideal movement pattern you use to perform a 1RM Clean & Jerk efficiently and effectively is very different from the on you would use to perform "Grace" (30 Clean & Jerks@135/95) as fast as possible. For a 1RM lift you are positioning yourself to have as good as leverage on the bar as possible to lift maximum load and for "Grace" you are positioning your body to move a light/medium load as fast as possible. As for the movement pattern itself everyones will look a little different. The point I am trying to make here though is how you move the barbell during these intervals will look different from your max attempts if your goal is to cycle at a fast rate.
GRIP STRENGTH/ENDURANCE: To maximize your grip training the first goal will always be completing each intervals with all reps unbroken on the barbell. As you are able to complete reps unbroken continue to increase the load of the bar to tax your grip strength to a higher degree. iIf you are still capable of completing all reps unbroken even at the highest intensities within the recommended percentages, then increase your speed on the mono-structural machines to put your body under more strain prior to starting the barbell reps.
BREATHING: I believe breathing is the most overlooked aspects of barbell cycling ability and also the lowest hanging fruits to increasing your barbell cycling performance the easiest. The biggest issue I see is athletes (including myself) holding their breath for the entire duration that they are cycling the barbell because they are so focused on being powerful and fast only, they forget to relax. This may work for the first round or two of a workout, but eventually it catches up to the individual and they can't continue to cycle the bar while holding their breath. To focus on this during training, I recommend slowing down your pace during the mono-structural portion of the interval, so when you get to the barbell you are under control. Then, when you pick up the barbell during each rep breathe out during the concentric portion of the movement and in during the eccentric portion of the movement. This will get you in the habit of breathing during every rep and be very helpful, especially in longer workouts.
Being able to cycle a barbell at a fast rate efficiently has become a very crucial part of the sport of CrossFit as the competitive field deepens every year. There are many factors that affect an athlete's ability to cycle a barbell, the two major ones being strength and fitness level. Outside of those are movement pattern, grip strength and endurance, and breathing. This program can be used to address any of those five factors. The factor you choose to address is dependent on how you approach each day of your training and what modifications you make to your strategy. Below I will touch on how each of these different factors can be the focal point of your session.
STRENGTH FOCUS: If your goal is to use this program to develop general strength pacing all the mono-structural work down to a conversational/comfortable pace (even if that means scaling down a few calories) is very important. Doing that will allow you to put all of your focus on performing the barbell reps at the highest level possible. Make it your goal to always be working at the upper end of the percentages provided and keep the barbell unbroken.
FITNESS FOCUS: If your goal is to use this program to develop general fitness the focus of each interval should be to complete it at a fast, but repeatable pace. This is done by pushing the tempo on the machine, then choosing a weight for the barbell that can be completed unbroken even under high amounts of fatigue. The goal is to finish each interval as fast as possible, with minimal difference from the first rep to the last rep of the day.
MOVEMENT PATTERN: The ideal movement pattern you use to perform a 1RM Clean & Jerk efficiently and effectively is very different from the on you would use to perform "Grace" (30 Clean & Jerks@135/95) as fast as possible. For a 1RM lift you are positioning yourself to have as good as leverage on the bar as possible to lift maximum load and for "Grace" you are positioning your body to move a light/medium load as fast as possible. As for the movement pattern itself everyones will look a little different. The point I am trying to make here though is how you move the barbell during these intervals will look different from your max attempts if your goal is to cycle at a fast rate.
GRIP STRENGTH/ENDURANCE: To maximize your grip training the first goal will always be completing each intervals with all reps unbroken on the barbell. As you are able to complete reps unbroken continue to increase the load of the bar to tax your grip strength to a higher degree. iIf you are still capable of completing all reps unbroken even at the highest intensities within the recommended percentages, then increase your speed on the mono-structural machines to put your body under more strain prior to starting the barbell reps.
BREATHING: I believe breathing is the most overlooked aspects of barbell cycling ability and also the lowest hanging fruits to increasing your barbell cycling performance the easiest. The biggest issue I see is athletes (including myself) holding their breath for the entire duration that they are cycling the barbell because they are so focused on being powerful and fast only, they forget to relax. This may work for the first round or two of a workout, but eventually it catches up to the individual and they can't continue to cycle the bar while holding their breath. To focus on this during training, I recommend slowing down your pace during the mono-structural portion of the interval, so when you get to the barbell you are under control. Then, when you pick up the barbell during each rep breathe out during the concentric portion of the movement and in during the eccentric portion of the movement. This will get you in the habit of breathing during every rep and be very helpful, especially in longer workouts.
| BB Cycling-Phase 1 |
| BB Cycling-Phase 2 |
KEYS TO SUCCESSFULY USING THE BB CYCLING PROGRAM
1. Understand that each day of the week has a different focus based on the duration of work, rest between intervals, number of repetitions on the barbell, and percentages used on the barbell.
2. Within each of the two Phases there are three 2 week microcycles focusing on a specific mono-structural machine and barbell lift. On week 1 always leave a little gas in the tank, then on week 2 push your self knowing its your last week with the exercise.
3. Lastly the two methods of overload used during the BB Cycling Program are time under tension and load used. The time under comes into play by increasing the range of motion on the barbell lifts used and the load used is increased by the intensity that is prescribed for the lifts being performed.
1. Understand that each day of the week has a different focus based on the duration of work, rest between intervals, number of repetitions on the barbell, and percentages used on the barbell.
2. Within each of the two Phases there are three 2 week microcycles focusing on a specific mono-structural machine and barbell lift. On week 1 always leave a little gas in the tank, then on week 2 push your self knowing its your last week with the exercise.
3. Lastly the two methods of overload used during the BB Cycling Program are time under tension and load used. The time under comes into play by increasing the range of motion on the barbell lifts used and the load used is increased by the intensity that is prescribed for the lifts being performed.
Gymnastic Capacity Training
In CrossFit I have always found gymnastic ability of athletes to be the largest separator amongst the field in a competitive setting. To be even more specific it's the athletes ability to display capacity in these gymnastic movements. CrossFit workouts that require high volumes of high skilled gymnastic movements to be performed always show who has spent the time putting in the work on them.
To be able to display the ability to perform high volumes of high skilled gymnastic movements, there are many factors that are involved. The most crucial part that this program does not touch on is you must have strict movement/muscular strength to perform these movements at high volumes without getting injured. Secondly, you must be technically sound and efficient at these movements, so that you are not wasting energy when performing them and taxing yourself so much that you cannot perform the other parts of the workout. Lastly, a part that i think many people overlook, I think you need to have a good understanding of your outer limit ability. This will help you to decide how you will approach workouts based on your knowledge of what you are capable of from past training.
The four phase program I have provided below will prepare you for the high volumes of gymnastic movements that are a regular part of the CrossFit competitive world. Below I will touch on the purpose of each phase and why they are ordered the way they are.
In CrossFit I have always found gymnastic ability of athletes to be the largest separator amongst the field in a competitive setting. To be even more specific it's the athletes ability to display capacity in these gymnastic movements. CrossFit workouts that require high volumes of high skilled gymnastic movements to be performed always show who has spent the time putting in the work on them.
To be able to display the ability to perform high volumes of high skilled gymnastic movements, there are many factors that are involved. The most crucial part that this program does not touch on is you must have strict movement/muscular strength to perform these movements at high volumes without getting injured. Secondly, you must be technically sound and efficient at these movements, so that you are not wasting energy when performing them and taxing yourself so much that you cannot perform the other parts of the workout. Lastly, a part that i think many people overlook, I think you need to have a good understanding of your outer limit ability. This will help you to decide how you will approach workouts based on your knowledge of what you are capable of from past training.
The four phase program I have provided below will prepare you for the high volumes of gymnastic movements that are a regular part of the CrossFit competitive world. Below I will touch on the purpose of each phase and why they are ordered the way they are.
With CrossFit becoming known as a mainstream sport over the last few years, it has become quite clear that only being strong and fit is not enough to compete amongst the elite in the sport. There are specific skill sets that are required to be elite that are not required in any other sport. Some examples of these are barbell cycling, kipping/butterfly gymnastics, and basic movement pattern speed (for example squats, deadlifts, presses) for time. To be more efficient and faster at al these skills than your fellow competitors it requires specific training. Below I will go over examples of different programs I have used with athletes to develop these abilities. Also I will provide free programs for each of these categories that you can try for yourself and use as a starting point to improving specific areas of your training.
Phase 1
The purpose of this phase is to give athletes the opportunity to understand there capabilities in gymnastic movements. It will give you an understanding of how big of sets you can hit unbroken under fatigue for an extended period of time. This phase can be repeated once the program is finished as measurement of improvement.
The purpose of this phase is to give athletes the opportunity to understand there capabilities in gymnastic movements. It will give you an understanding of how big of sets you can hit unbroken under fatigue for an extended period of time. This phase can be repeated once the program is finished as measurement of improvement.
| Gymnastic Capacity Realization - Phase 1 |
Phase 2
The purpose of this phase is to allow athletes to explore different rep scheme options based on their ability, so they can figure out which one allows them the to accumulate the most reps of many short intervals. The stimulus is similar to a CrossFit workout that will require athletes to perform many low to moderate rep sets of gymnastic movements.
The purpose of this phase is to allow athletes to explore different rep scheme options based on their ability, so they can figure out which one allows them the to accumulate the most reps of many short intervals. The stimulus is similar to a CrossFit workout that will require athletes to perform many low to moderate rep sets of gymnastic movements.
| Gymnastic Capacity Development - Phase 2 |
Phase 3
The purpose of this phase is to build of the previous phase, it requires athletes to stick with one given rep scheme and utilize it through out the entire interval. The longer intervals during this phase will create the stimulus of a CrossFit workout that requires many large sets of gymnastic movements to be performed in one workout.
The purpose of this phase is to build of the previous phase, it requires athletes to stick with one given rep scheme and utilize it through out the entire interval. The longer intervals during this phase will create the stimulus of a CrossFit workout that requires many large sets of gymnastic movements to be performed in one workout.
| Gymnastic Capacity Accumulation - Phase 3 |
Phase 4
This last phase is intended to test the athletes gymnastic ability over longer time domains and how fast they can recover during the rest intervals. The stimulus of this phase is similar to performing very large sets of gymnastic movements (50-100) and will help you develop the robustness to recover from them and be prepared to train hard again the next day.
This last phase is intended to test the athletes gymnastic ability over longer time domains and how fast they can recover during the rest intervals. The stimulus of this phase is similar to performing very large sets of gymnastic movements (50-100) and will help you develop the robustness to recover from them and be prepared to train hard again the next day.
| Gymnastic Capacity Testing - Phase 4 |
MONOSTRUCTURAL CONDITIONING PROGRAMS
Below are a variety of conditioning programs I have utilized both with my clients and myself. The main reason why I find it so important to use monostructural equipment within CrossFit Training is:
- less wear and tear on joints than typical movements that are often sued in CrossFit
- it is the optimal way to develop you base (aerobic system) due to the nature of being able to control your intensity
- it can also be used for high intensity intervals because outputs and velocities that can be reached surpass other CrossFit movements
- it is a great way to take break from traditional CrossFit movements mentally
- provides a great option for deload purposes
Below are a variety of conditioning programs I have utilized both with my clients and myself. The main reason why I find it so important to use monostructural equipment within CrossFit Training is:
- less wear and tear on joints than typical movements that are often sued in CrossFit
- it is the optimal way to develop you base (aerobic system) due to the nature of being able to control your intensity
- it can also be used for high intensity intervals because outputs and velocities that can be reached surpass other CrossFit movements
- it is a great way to take break from traditional CrossFit movements mentally
- provides a great option for deload purposes
| MIXED MODAL CONDITIONING PROGRAM: Monostructural + Gymnastics (all energy systems) - 5 day/ 4 week |
| MONOSTRUCTURAL CONDITIONING PROGRAM: Mixed Energy Systems - 5 day/ 4 week |
| GENERAL SWIMMING CONDITIONING PROGRAM - 1 day |
| Monostructural Aerobic Circuit - GPP Protocol Capacity |
| MIXED MODAL CONDITIONING PROGRAM: Monostructural + Carries/Crawling (aerobic) - 5 day/ 4 week |
OLYMPIC WEIGHTLIFTING PROGRAMS
In he sport of CrossFit weightlifting is a crucial piece of the puzzle if you want to perform at a high level. The two major factors I see as a part of this is technical efficiency with the olympic weightlifting movements themselves and the top end strength in these lifts.
- Technical Efficiency: The olympic lifts are very complex and detailed movements. A lot can go wrong even if only one portion of the movement is performed incorrectly, When there is a technical fault in the movement it requires a lot more energy to perform the movement and puts you at a higher risk for injury, since olympic lifts are often done at such high volumes in CrossFit.
- Top End Strength: Due to the fact that Olympic lifts are often done at such high volumes in CrossFit having higher maximums in these exercises is very important. A higher maximum in these lifts, will make the prescribed weights in workouts be a lower and lower percentage of your best as you become stronger, requiring you to utilize more energy.
In he sport of CrossFit weightlifting is a crucial piece of the puzzle if you want to perform at a high level. The two major factors I see as a part of this is technical efficiency with the olympic weightlifting movements themselves and the top end strength in these lifts.
- Technical Efficiency: The olympic lifts are very complex and detailed movements. A lot can go wrong even if only one portion of the movement is performed incorrectly, When there is a technical fault in the movement it requires a lot more energy to perform the movement and puts you at a higher risk for injury, since olympic lifts are often done at such high volumes in CrossFit.
- Top End Strength: Due to the fact that Olympic lifts are often done at such high volumes in CrossFit having higher maximums in these exercises is very important. A higher maximum in these lifts, will make the prescribed weights in workouts be a lower and lower percentage of your best as you become stronger, requiring you to utilize more energy.
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| OLYMPIC WEIGHTLIFTING PROGRAM 4 - 3 day/ 4 week |
POWERLIFTING PROGRAMS
Below are some of the many powerlifting based programs I have built for athletes over the years. The primary goal with these programs are to gradually develop maximum strength in the big 3: bench press, back squat, and deadlift.
These programs are great for anyone trying to develop their overall strength using major multipoint movements, that can they be put towards any facet of performance or life.
Below are some of the many powerlifting based programs I have built for athletes over the years. The primary goal with these programs are to gradually develop maximum strength in the big 3: bench press, back squat, and deadlift.
These programs are great for anyone trying to develop their overall strength using major multipoint movements, that can they be put towards any facet of performance or life.
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| POWERLIFTING PROGRAM PHASE 5 (PEAKING): 2 & 1s (3 day/ 3 week) |
SUPERTOTAL TRAINING PROGRAMS
The programs below are designed to increase an individuals maximum strength in both weightlifting and powerlifting exercises. The 5 exercises it specifically focuses on developing are the back squat, deadlift, bench press, snatch, and clean & jerk.
The ideology behind these programs is to develop general strength using the main powerlifting movements or slight variations of them, while also continuously improving weightlifting technique. Then once general strength has increased the emphasis changes to transferring that general strength to the olympic movements, so the individual can display their strength in a dynamic situation.
The programs below are designed to increase an individuals maximum strength in both weightlifting and powerlifting exercises. The 5 exercises it specifically focuses on developing are the back squat, deadlift, bench press, snatch, and clean & jerk.
The ideology behind these programs is to develop general strength using the main powerlifting movements or slight variations of them, while also continuously improving weightlifting technique. Then once general strength has increased the emphasis changes to transferring that general strength to the olympic movements, so the individual can display their strength in a dynamic situation.
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| SUPERTOTAL TRAINING PROGRAM - Dynamic Effort (2 day/4 week) |