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.
- 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
1-Arm Sloth Press
2 sets of 6 reps with 1mn rest in between each set
https://instagram.com/p/_upHIni87D/
So why “Sloth” Press? It is not because it forces you to move slowly (even though that would be a legit explanation)
This comes from ones of my athletes who seemed to enjoy pointing out my French accent
When she heard me say Sotts Press she giggled “i understood Sloth Press”
The name stuck
Keep your hips fairly high, do not just rest at the bottom of the squat.It’s great that you get to show how much dorsiflexion you have on Instagram but i am looking for tension in the hips
Same thing as you lower the bar, keep the tension in the lats all the way down
You should be cramping everywhere by the end of the first set
TAO
Supinated Strict Pull-ups & Sandbag Toss
EMOM 10mns. 5 reps each exercise; both on the minute.
Supinated Strict Pull-ups
We are looking for max weight for 5 reps so if you can do 6 reps with just bodyweight start adding weight (put weight around your waist, fat or plates is up to you). This exercise will hit the Latissimus Dorsi (Google if you don’t know what this is).You should feel it in the lat area below the shoulders. If you feel this anywhere near the traps, you are shrugging too much and you need to correct that. Now that might not happen today (and that’s alright) but, you should strive to feel the right muscles working. This is a skill in itself, that may take time to develop. Some muscles will respond fast, while others will take longer. That’s ok, you are in this for the long haul. If pull ups are not yet feasible, then switch to ring rows. Same idea though, if you can do more than 5 reps the set-up was too easy for you.
Straight into…
Sandbag Tosses
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/BUcCRVEliN-/
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
TYQ
Rope Pulls & Sandbag Carry
2 sets with rest as needed.If you feel you can still generate some intensity do a 3rd set
Rope Pull
The rope pull is for 25m, pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. This will be a heavier weight, challenge yourself
Your main focus should be to move your hands as fast as possible.
Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
Do not default to your traps.
Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/BQOh0bQA2ZA/
Straight into…
Sandbag Carry
Max weight for 50m.I expect you to use a weight roughly around 50% of your 1-rep max deadlift
TYQ
Oh Carry / Sandbag Carry & Press wod
AMRAP 7mns
This is one of my early workouts, and still a favorite of mine
https://instagram.com/p/x0J7J3C84t
Overhead Yoke Carry
Max Weight for 50m
This very important exercise teaches you how to properly engage your lats (teres major) in an overhead position. It will work the low traps (always very tricky), lat mobility, anti-rotation ( great external obliques work), erectors,etc. The yoke forces you to stabilize toward and away from you (frontal plane) and not up and down (sagittal plane). If the Yoke at the gym is too heavy (or they do not have one) create a yoke by drilling holes on 4x4s and stick them on an Axle bar. Put some nails at the bottom of the wood to carry weights and voila – yoke! A sandbag works as well, albeit not as well. You can use a bar with chains (not bands), but be aware that the weights moving side to side make this very aggressive on the shoulders
Sandbag Carry & Press
Choose a weight 90% of your 1 rep sandbag clean and jerk, carry it to the Yoke and press the sandbag over the bar.That simple 🙂
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
60sec rest
Repeat
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
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
TAO
Yoke Anderson Squats
EMOM 10mns
Yoke Anderson Squats
Use the first minutes to go up in weight.You should hit your top weight by minute 5-6
Max weight for 5 reps.Most likely the reps will go down to 2-3 by the end of the EMOM.That is totally normal, and expected.I would say that if you manage to keep the rep range at 5 through the last 5 sets you did not go heavy enough
Anderson Squats are named after the impossibly strong Paul Anderson, the god-father of Powerlifting. He brought squatting to Russia and was arguably the strongest squatter of all time and a gold medalist in Olympic weightlifting (within 18 months of picking up the sport!). He would perform various acts of strength for the camera and one of them was this one where he squatted two 55 gallons full of concrete: https://youtu.be/XRBst03LtnI
Focus points are:
This exercise will allow us to train the squat pattern (think jumping).
For our purpose, the best way to set is up is on a yoke.
The bar should be set up in a way that, at the beginning of the lift, your hips are above parallelHere is the demo vid: https://youtu.be/55WKyyQ8auQ
This movement is all external torque so you are looking to engage your glute medius, internal obliques, outside hamstring & quads to the max.
If you feel it in any way in your external obliques and/or erectors you are doing this wrong.
Go heavy.5 reps means you cannot do 6 at that weight
TYQ
Farmer’s Carry & OH Yoke Carry
3 sets with 2mns rest
Farmer’s Carry
Max weight for 50m
Straight into…
OH Yoke Carry
Max weight for 50m
Overhead Yoke Carry
This is another very important exercise. This one teaches you how to properly engage your lats (teres major) in an overhead position. It will work the low traps (always very tricky), lat mobility, anti-rotation (so great obliques work), erectors, etc. The yoke forces you to stabilize toward and away from you (frontal plane) and not up and down (sagittal plane). If the yoke at the gym is too heavy (or they do not have one) create a yoke by drilling holes on 4x4s and stick them on an Axle bar. Put some nails at the bottom of the wood to carry weights and voila – yoke! A sandbag works as well, albeit not as well.You can use a bar with chains (not bands), but be aware that the weights moving side to side make this very aggressive on the shoulders.
TYQ
Rope Pulls & Weighted Push-ups & 400m Sprint
3 rds straight up, no rest
Rope Pull
The rope pull is for around 50m but keep going if you can. Stop the set when your form breaks down to the point that you have to stand up and switch to external torque. The idea is intensity through muscle failure, so still pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. This exercise is VERY difficult, even for me, and I am really good at rope pulls. We want MAXIMUM blood flow into the lats – this is far more important than you know.
Your main focus should be to move your hands as fast as possible.
Stay in rhythm.It usually means you are in internal torque and doing the exercise correctly
Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/BQOh0bQA2ZA/
Weighted Push-ups
Internal Torque on the way up obviously
It is way harder to do those after rope pulls, and i would like to see you get 15 reps so adjust the weight accordingly (more weight, less weight, push ups, knees push-ups, etc…)
400m Sprint
Sprint, not jog so go at it
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
400m Sandbag Carry
Straight into
200m Sled Sprint
On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.
That 200m sprint with tired hamstrings is just fun.No other word for it
DAY 3
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
1-Arm Barbell Overhead Squat
60 seconds
Form is everything, so do not count the reps, instead focus on tempo. Slow on the way down, normal speed up. On the way down, try to feel the tension in the external obliques (push your obliques out at 45 degrees but NOT your abs out, there is a world of difference there). On the way up, once you break, parallel shift the tension to the internal obliques. This is a very good exercise to work on lat mobility. The point here is to keep tension throughout the body. Pressing is internal torque, so engage the lats and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged.
Rest 2 mn and do it again
TAO
Pronated Barbell Rows & Ab-Wheel
EMOM 10mns
It is very important you go as heavy as possible, while maintaining good form obviously. This is all external torque (ET), so should be done as a strength training workout.
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.
Straight into…
Ab-Wheel
Create external torque for both upper and lower body. If you are able to perform a set of 5 reps, start adding weights onto your shoulders.
Ab-Wheel with weight on the back (Yaya) demo:
https://instagram.com/p/tgSIUVi8-K/
Up to 100# and down in 25# plates increments:
TYQ (29:00 – 44:00)
Bench & Arm / Arm Rope Pulls
2 sets with rest as needed.I am dead after 2 sets but again if you feel you can do a 3rd set with intensity, go at it
Bench (decline if you can)
Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.
Straight into:
Arm over Arm Rope Pulls
Max weight for 100’ (35m)
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 the time I am done, I want to die and so do my forearms and abs!
Demo vid with Julien https://instagram.com/p/BDbhGITC8xD/
Demo vid with Val https://instagram.com/p/t6itk-C8-x/
The key is to focus on grabbing the rope 3 times when you reach for it. You can see, I start losing my rhythm whereas Val keeps hers. Be like Val!
Those last sets will give you somewhat of a pump…
TYQ
The Animals
2 sets of the exercises below. You can do each exercise for 2 sets before moving on to the next one or do all of them in a row and repeat. 60s break max in between each set and each exercise. If you can move faster, do so.
The Crab ?
Go 25m facing each way
The Rabbit ?
Go 25m and back
And someone asked to do that one after benching again so here it is…
Well i think that’s what she was asking for, there was talk about me being crazy.I think she meant smart by this
The Cricket
Go 15m… hopefully
TAO
Rear/Side Delt Raises
EMOM 5mns, 5 reps each exercise. Both on the minute.
Max weight for 5 reps on each exercise back to back. Do 5 reps of rear delt raises followed by 5 reps of side delt raises.
TYQ
Sandbag Carry
Let’s test something different. Instead of a 400m carry, let’s do a 5-minute carry