For the past few months I have been developing an exciting new fitness concept that has made me literally prove every single thing that I put out in terms of programming and direction. I have fallen back on the books Ive read and objective findings over the years. One thing that I have truly found that is a cornerstone of my programming and what you as the athlete should be more aware of is, Training inside the Power Curve.
Power by definition is Force X Distance (velocity) / Time. How long has it been since you have done this math eh??
In training, you can think about this on a practical level. Lower weights means you can create more force or velocity and heavier weights mean that you will move slower but over time, move more weight further. Power is something that we 'functional athletes' or sport atheltes cherish and train towards because it is useful. Harnessing overall contractile force (muscle strength) or training just to VO2 max leaves you lacking in many of life's challenges. Fight it... but in the end.. its true.
Training inside the power curve can have many different platforms. You can specifically train it in phases, >Hypertrophy,> Strength, >Speed, >Endurance.. as one way. Each year you follow my programming I follow this linear progression through the months. Other coaches do it different depending on their athletes or their sports demands. Either way, the name of the game is diversity in training.
I see athletes get real ADD with training sometimes. They see something on Instagram or hear about a certain athelte doing something and BAM they are doing a frickin Squat program in the middle of the season. Not that squat programs are bad but it is simply an example. Just remember that the measure of a great athlete is their ability to do real work.
Technique is another aspect of training in the Power Curve. I am sure you have seen those atheltes that look very unassuming but can do some incredible things on the barbell or up on the rings. That is technique and you get that by understanding how to train correctly. Skill and strength are drilled at slower speeds and compound speed movements are higher velocity. Power output and technique follow the same trajectory in athelte development.
Understanding these principles of the Power Curve; training phases and the differentiation of force production, can help you become a more conscious and focused athlete. Power is pretty all encompassing when it comes to CrossFit and many other sports. Lets keep pushing towards making you the most optimal athlete possible. Keep pushing and lets get fired up for the opens!
2/22
Baseline:
12X @ each Exercise
Banded Hip Activation
Banded Squats
Banded Pass Thrus
Banded Around the world Trunk Rotations
Banded Good Mornings
Banded Presses
Barbell Warm Up:
7X @ Each
-high Pull
-muscle clean +3 Press
-tempo front squat +3 push Press
-Hang Power Clean+ 3 back Squat
-High hang Pull Under+ 3 Push Press
-Hang Power Clean
-Spend 8 Minutes Warming up and working up to workout weight.
WOD:
15 Minute AMRAP
5 hang Power Clean 115/75
5 Front Squat
5 Push press
5 back Squat
Cash Out:
15X
Handstand Push Up Negatives
Tempo =>:05
2/23
Baseline:
:20 @ Each
Jumping jacks
Squat Jacks
Arm Circles
Chest Stretch Arm Throws
Arm Haulers ** Lying in superman hold, take arms from in front of you, back to pockets, swimming motion
Bow/ Bend
Russian Twist
Sit Ups
Burpee Tuck Jumps
Standing Toe Touch L
Standing Toe Touch R
Squats
Jump Lunges
Divebomber Push Ups
-take 3-4 minutes to work box jump cycling and movement prep.
Partner WOD:
25 Minute AMRAP
P1- 200m Run/ Row
P2- 8 Burpee Box Jump/ 100m KB Farmer Carry/ Overhead Hold**
**One KB is held at side and the other is held overhead. Switch holds at 50m Mark.
-Once both partners complete required work, they switch.
Cash Out:
50 Knees To Elbow
50 Hip Touches
