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"CHERRY RED"
Obj: Strength Endurance
Warm up: 3 Rounds
Row 500m
3x Sandbag getups @ 80#
Training:
(1) 10-9-8-7-8-5-4-3-2-1 (Grind, not for time)
Kettlebell Clean & Press @ 2x 24kg
Ankles-to-bar
Burpees
Pull up
GHD Situp
(2) 3 Rounds
10x Romanian Dead Lift @ 20kg
15x Box Jump @ 24" Box
25x Air Squat
Comments:
An interesting and significant difference between "Sports Performance" strength and conditioning program design
(Verstegen, Boyle, Velocity Sports Centers, Parisi, Cosgrove, etc.) and the newer, "Hybrid" program design (CrossFit)
is a stated emphasis on training movement patterns and "balanced" workouts.
The Sports Performance world selects exercises around these "movement patterns" defined in Cosgroves "Program
Design Bible":
Horizontal Push
Horizontal Pull
Vertial Push
Vertial Pull Hip Dominant Lower Body (Dead Lift/RDL)
Quad Dominant Lower Body (Squat)
Core: Trunk Flextion/Extension, Hip Flexion/Extension, Trunk and Hip Rotation.
The CrossFit approach also places an emphasis on "training movements, not muscles" but nowhere that I've seen
defines these movements as specifically as the Sports Performance folks.
"Balanced" workouts is a clear difference between the two approaches. The Sports Performance guys really pay
attention to this. If a lot of pull ups are scheduled for a workout (vertical pull) the coaches will also schedule some shoulder
presses (vertical press) to "balance" the movements. Sometimes they will get specific here, and ensure the total
rep volume of each movement is the same.
I've never seen this concern in the Hybrid-type programming. Often, a CrossFit workout will be totally squat dominant
- like a 5 round effort of hanging squat cleans and walking lunges.
One of the reasons for this difference is that the Sports Performance approach separates "weight training" from
"conditioning."
For example, Athletes' Performance's (Verstegen) conditioning happens after the lifting is done, is heart-rate programed
and managed and is dominated by wind sprints.
This separation isn't made in the Hybrid approach. Light and moderate loads are combined with high reps to push metabolic
conditioning. This is called "Strength Cardio" by Coach Robert dos Remedios, one sports performance guy who uses
barbells and dumbbells for not only strength, but conditioning. Wake Forest strength coach Ethan Reeve is another.
I've been influenced by both approaches. You'll see training movement patterns, and "balancing" workouts clearly
on our strength days, but no evidence of this in our power endurance, or metabolic conditioning days when loading is used.
Today's session isn't influenced by either, but rather by an element of endurance training - the "recovery"
day. In my ongoing discussions with Brian one of the things he said he really liked about endurance conditioning is that he
didn't have to go out as hard as he could every day.
On "recovery" days, he could go out for a nice, enjoyable, 2-hour bike ride, and still be getting good work
done.
There is no "recovery" tradition in the gym. Every day is heavy and hard. That is fine and dandy and may make
you feel tough, but the mental energy it takes to hammer it ever time can be simply draining.
This is one of the reasons I'm don't think the CrossFit approach is sustainable with workouts over 20 minutes long.
So after a long series of heavy/hard training sessions, I like to program in a "grind" - lots of work, sure,
but not timed, and not overly intense.
So work briskly though "Cherry Red" but not frantically. Play some good music really loud, make every rep perfect.
Savior the iron and sweat.
Finally, I received the following e-mail yesterday from Andy Bardon, one of the young climbers the gym sponsors from Jackson
whose doing some spring climbing at Yosemite:
"Rob,
"Take Harders Challenge! Better yet, sign up for the Targhee Marathon you pussy! (Aug 31st).
"I just climbed El Capitan in a Day via 'The Nose', and felt like a fucking pitbull the whole time. So psyched about
my strength gains. I cant thank you enough for the knowledge and technique. - Andy"
- Rob Shaul
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| Renae |
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| Shawn |
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| Pull up with the glutes and hamstrings. Not much weight is needed. |
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