This template will be split into:
- Task Oriented Workouts (TAO) – These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on System Of A Down or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.
- Til You Quit Workouts (TYQ) – These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.
- Overtraining – I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way to approach workouts will change the way we train. We will train based on the affect on the nervous system more than just on the affect on muscles. You will be exhausted physically, but mentally sharp.
- Intensity Training – Any who have worked with the StrongFit templates or methodology before understand that this is the foundation. Intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the templates is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions you aren’t cursing the name of Julien, you may need to reconsider your efforts.
- Structural Work – This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises of StrongFit to rebuild your foundations and further grow from there.
- Mobility Exercises – Mobility work will be done through the StrongFit Openers and some additional assistance exercises.
- Static Lifts – Performed with “awkward objects” such as the sandbag, you will be prompted into more natural movement patterns that minimize risk of injury or even learning time. Barbells do not always mimic the most functional patterns due to the weight being on the outside of the body. In comparison, most of our day to day “lifting” has been done between our hands for our entire human existence. For that reason, you will use objects that will more naturally follow basic patterns of movement that will prove incredible benefits to CrossFit athletes.
- ‘Gym’ Work – These will be classic accessory exercises performed with traditional gym equipment that can be performed as a stand-alone session or in addition to another, but must be performed once or twice per week. These will be movements focused on internal rotation torque and may be followed in any order:
- Lat Pulldowns – Get a pump and feel those lats. Engage your pecs as hard as possible as you perform the rep. 2-3 sets of 10-12 reps.
- Cable Crossover – The eccentric is external torque and concentric is internal torque here. Do not do this exercise mindlessly. The point is to teach you to create tension correctly through the range of motion, which is the very definition of mobility itself. Being able to do this correctly will tremendously lessen the stress on your shoulders. 2-3 sets of 10-12 reps.
- Breathing – So as a rule: if you have issue on a movement (whether it is discomfort, trouble with the skill, lack of awareness & mobility) inhale through your nose on the phase that gives you trouble (eccentric or concentric). You can even inhale through the nose on both phases, making the entire movement one long nose inhale. Do not discard the importance of this, it has allowed our people to make huge improvement. The TAO wods are all action, all ET so inhale through your mouth and exhale short & forcefully.
- Action breathing: inhale through the mouth and exhale forcefully through the back of the throat
- Awareness: inhale through the nose on the concentric and exhale through the lips on the eccentric
- Alternate Breathing: nose inhale on the left, mouth exhale on the right
- Openers – Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility therefore tension is paramount. This is not about performance, so do not focus on how many reps you can do, the weight or how far you can go. This is about quality and finding torque, nothing else. Be patient, you will get better over time. For reference, I worked the Shoulder Opener for two sets, three sessions per week for 12 weeks before I got good at it.
- Hinge: https://youtu.be/eL2RAFOa1CE
- Shoulder Opener: https://youtu.be/C6GcYZi7G7k
- Biceps Opener: https://youtu.be/MTmUnExmBXc
- Jeffersons: https://youtu.be/pJK7LGDCgK0
- External Obliques Opener: https://youtu.be/uihlk3ki78M
- External Obliques Opener Variation Leg Raises: https://youtu.be/7FqzZFzH-UU
- T-Spine Opener: https://youtu.be/lONjflzDsu8
AM vs. PM Training
Based on when you train, you may want to reorder the elements of each workout. Read on…
AM:
If you are training in the morning and you want to give your body a push for the day, finish with the last TAO portion (assistance work). This will trigger your sympathetic nervous system and give you more energy for the remainder of your day. I know it is hard to do more work after TYQ, but give it a shot and thank me later for winning the day and staying awake in your meetings.
So you will do e.g. Skill Work – TAO – TYQ – TAO.
PM:
If you are training in the afternoon/evening and you want to give your body a chance of having a good night’s sleep, finish with the TYQ portion. This will trigger your parasympathetic nervous system and mellow you out.
So you will do e.g. Skill Work – TAO – TYQ – TAO – TYQ.
As always – try it, test it, do it the other way around and see how your body reacts. Don’t blame me for falling asleep at work though if you finish with TYQ in the morning.
Maintaining tension in the arch concept
The concept of maintaining tension in movements is being able to switch between internal torque/IT, starting with the main arch being the core (external obliques, lower abs, etc.) and external torque/ET (starting with the main arch being the core internal obliques, six pack, etc.) as needed without form breaking. It requires changing to what is needed to successfully execute a movement. Your body just wants to make sure you survive, sometimes quite literally. So it won’t disengage one torque to work on the other. You will increase tension through both, with more focus on the most appropriate one, depending on the more dominating torque chain.
Take a look at the picture below. If you have ever tried to create an arch without using adhesive materials, you noticed that you have to apply equal pressure from both sides of the arch to hold the keystone in place. If pressure is applied unequally, the arch will collapse to one side or the other.
I recently witnessed this with a bunch of kids at the California Science Center using soft toy bricks and it was fascinating to see how they applied basic principles of engineering and physics to build the arch. By the way, in real life using real bricks/stones, you will need a supporting wood construction in the shape of an arch to hold the weight until the final stone (the keystone) is inserted, making the arch hold itself. Does that sound like a helping hand in order to build tension and torque? Welcome to coaching. We are the supporting wood construction that can, and at some point has to be, removed in order for the arch to hold itself.
Each session should not take more than 90mns, hopefully 75mns. Have all the equipment set up and the correct weights chosen already. Keep the rest times on target, and if you need more time, cut the number of sets down. Do not lengthen the workout. The point is to keep the intensity going, not to have marathon sessions. As you get used to the programming and fitter you will be able to do more sets but still keep the sessions short(ish).
More is not better, better is better!
DAY 1
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
“Sally Up” Sandbag (or Medball) Shoulder Press
You all know this one. Put “Flower” by Moby on and press the medball/sandbag up every time you here “Sally Up” and lower it on the “Sally Down”. You are holding the medball/sandbag in a press position the rest of the time. I have that song on my Morning playlist. Just remembering everybody’s faces doing this one at seminars puts me in a good mood for the day.
TYQ
Z-Press & Arm-over-Arm Rope Pulls
3 sets with 2mns rest
Z-Press
Awareness Breathing
We are shooting for a weight that allows you to get about 12 reps. Sitting on the floor, extend your legs in front of you (feet together if possible) and press the Dumbbells overhead. This is named after the Strongman Zydrunas Savickas, nicknamed Big Z (google him and you’ll understand why). He is probably the strongest presser we have ever seen. Keep the tension in the external obliques and try not to lean backwards. You might not look as good as Jennifer on this one (I still don’t) and that’s ok – https://instagram.com/p/
Demo vid https://youtu.be/fo1Y8Yc7hc0
Straight into:
Arm over Arm Rope Pulls
IT Action Breathing
We are shooting for 50m
This one is done sitting, with your feet bracing against something (can be a tire, a Yoke, a big sandbag, etc…) Reach with your arms as far as possible and pull on the rope using your legs as much as possible (imagine pushing that tire away). Learn to use your legs, your grip will not last otherwise. This exercise will allow you to use more weight than the typical rope pulls. It is an absolute killer on the grip and core, by far the one where I tank the most. By the time I am done, I want to die and so do my forearms and abs
Demo vid with Julien https://instagram.com/p/
Demo vid with Val https://instagram.com/p/t6itk-
The key is to focus on grabbing the rope three times when you reach for it. You can see, I start losing my rhythm whereas Val keeps hers going strong. Be like Val!
TYQ
Harnessed Bear Crawl Sprint & Sandbag Squats
3 Sets with 90sec rest
Harnessed Bear Crawl Sprint
Max weight for 50m
IT Action Breathing
Think of this as strength training session, not conditioning. This will finish up your glutes and hips. Most of the weight should be on your hands as you bear crawl your way forward with very short, fast, choppy steps. Put the absolute most weight you can on that sled, move your feet fast and get it moving. Focus on weight first – absolutely murder yourself! Here is a short demo video:
https://instagram.com/p/6-
Eventually you should feel this in your glute major. Again, keep your steps short and fast and try to keep your hips low. This is not a quad exercise, it is a Gluteus Major annihilator.
Straight into…
Sandbag squats
We are shooting for 15 reps, but as usual if you can do extra reps go for it.
You will find your groove and see your form improving as the set progresses. Keep tension throughout the movement even if it means cutting the depth. Remember the definition of mobility? You will notice after a few weeks that your ankles collapse less and less on those as you find proper torque.
- The descent is internal torque so focus on your external obliques.
- The sandbag should put you in the correct movement pattern.I am reminding you of what we are looking for but usually the sandbag does it for me
TAO
Sandbag Toss & Max Effort Jump TAO
Action Breathing
EMOM 7 mns, 5 toss and 5 jumps, both exercises on the minute
Sandbag Tosses 5 reps
Grab that sandbag and throw it as high as you can 5 times. It’s that simple.
Shoot for around 3 meters. https://instagram.com/p/
Get that triple-extension going.This is not an over-the-shoulder thing, this is a TOSS so throw as high as possible on every rep.
Straight into:
Max effort jump 5 reps
The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc. I like jumping up a set of stairs the most myself. It gives me a step to shoot for. That task-oriented mindset is most important. Now, I do not want you to miss and go headfirst into the floor, but I do want you to challenge yourself. You have to go for it, try to beat your previous attempt each time. Don’t sell yourself short – who knows you might surprise yourself.
TAO
Bicep Curls & Rear-Delt Raises TAO
EMOM 5mns of 5 reps for each exercise, both on the minute
Biceps Curl
The idea is to get the long head (outside head) of the biceps to do the work so create external torque. Your chest should not be engaged. You may use dumbells, kettlebells or a barbell.
Rear Delt Raises
Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes.
TYQ
200m Sled “sprint” & Jumping Air Squats
1 set
Do not walk on the sled sprint, give it all you have and keep your feet moving. Once you reach the 200m mark, do as many jumping air squats as possible. Those might be hard! 🙂
DAY 2
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Stiff-leg Deadlift
Max reps for 2 sets with 60sec rest in between
Awareness Breathing
You are shooting for a weight that allows you to go for at least 60 sec. This should be done with weights only AFTER you are efficient at hinging. If you are not, keep working on the Opener. Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets. Keep the weight light, around 25% of your max deadlift. I am currently doing those with 60kgs and am sore for the next 2 days. https://youtu.be/eL2RAFOa1CE
TYQ
Sandbag Squats & Lunges
AMRAP 8mns – 5 sandbag squats, 50′ sandbag lunges
Squat the sandbag 5 times (Awareness Breathing) then lunge (Alternate Breathing) it for 50’. Repeat for 8 mns. Another fun variation 🙂
TYQ
Yoke Carry & Farmer’s Walk & Sandbag Carry
3 sets with 3 mns rest
Alternate Breathing on all
Yoke Carry
Max weight for 25m
Tightness is paramount. You want your hands on the side (ideally) so that you can press the Yoke forward like a bench press, creating pec engagement (and internal torque). Put the Yoke bar as far back on your back as possible (notice I said back, not low) so that the weight stays centered with your hips and not past them which otherwise would make it quite rough on the lower back
Take short, quick steps keeping your hips square and legs slightly bent
Demo Video: https://instagram.com/p/
I expect you to do at least your squat weight MINIMUM. Truthfully my benchmark is 150% of your back squat weight for 20m. This is THE best structural exercise for the barbell squat and one of the best overall. It strengthens the T-Spine structure (think lats, pecs, etc…), the erectors (in an isometric way/in accord with their primary function) and obliques. It is a Load + Carry + Load, making it very balanced. The “carry” part means you have to use both legs equally (to a degree) while working on anti-rotation on both sides – winning!
Straight into…
Farmer’s Walk
Max weight for 25m (with as many turns as needed, depending on your gym)
Straight into:
Sandbag Carry
Grab a heavy sandbag (hopefully 50% of your deadlift) and carry it (in a bear hug) for a max distance. We are shooting/hoping for at least 25m. You drop it, you’re done.
TAO
Pronated Barbell Rows & Rear-Delt Raises TAO
EMOM 7mns
5 reps of each exercise, both on the minute
Barbell Rows
Max weight for 5 reps – pronated grip
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly
https://youtu.be/gmQm45dILBU This is a video for Supinated Rows but the same principles apply, just get the pronated grip
Straight into…
Rear-Delt Raises
Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes.
TAO
Side-Delt Raises & Biceps Curls TAO
EMOM 5mns, 5 reps each exercise. Both on the minute.
Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.
Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).
TYQ
200m Sled Sprint for time
Let’s establish a baseline on how fast you can go on a 200m sled sprint. I might use that later…