Why do you think there is so much push back against Crossfit programming?
CrossFit programming falls under the umbrella of high intensity, steady state training. This type of training has a tremendous benefit in terms of power, speed, and endurance, but it is not sustainable to do this type of training every day. Good CrossFit boxes will include recovery workouts or "work-ins" between the intense workouts to allow for proper recovery. Transcript: "Why do I think? There's so much pushback against CrossFit programming. So I'm not going to talk about coaches and quality of coaches or certification of coaches. I'm going to talk about the programming itself. The programming in CrossFit, Falls under the considerations of what we would call high, intensity steady state training. So we're trying to produce a lot of work in a very short period of time and essentially turning weight training or gymnastics training into a and those skills into a race and so the result to the body is that we get a high-intensity response that creates a very high heart rate and we have to maintain that heart rate for the entire race. Now, that's It's fantastic. If we're doing it every now and then. But the challenge becomes is in the CrossFit programming, is that is a workout of the day that something that is required of us almost every day. And when CrossFit first came out, they, you know, we're pretty strict on, you're going to do a wad every single day, and it's going to be in this format high intensity, steady state. It might be an amrap, it might be an Imam, it might be As many rounds as possible as many reps as possible. There were specific, programming, attributes that all fell under. The umbrella of high-intensity steady state training. This has a tremendous benefit in terms of the amount of power speed and endurance that we can create and to try to sustain an obviously elevates. Our conditioning level the challenges that it's just not sustainable like to be able to do that. Every day of the week is not Not sustainable. And what Chris CrossFit had to do is they had to implement some recovery workouts or as I call them work, ins in between the workouts to allow for that recovery so that you weren't coming every day. So, if you've got a good box, that knows how to program nose, out of scheduled programming. I think you're okay. For me, I'll only program high intensity steady state training once to twice per week, maximum,"
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Why do you think there is so much push back against Crossfit programming?
CrossFit programming falls under the umbrella of high intensity, steady state training. This type of training has a tremendous benefit in terms of power, speed, and endurance, but it is not sustainable to do this type of training every day. Good CrossFit boxes will include recovery workouts or "work-ins" between the intense workouts to allow for proper recovery.
What is the most consistent movement or strength dysfunction that limits performance?
When the pelvis is out of its neutral alignment it can lead to poor performance and eventually cause an injury. To ensure proper alignment I recommend doing a general warm up then using a foam roller to massage the six important points on the pelvis. After that do a variety of squats and lunges to balance the pelvis before loading or doing dynamic warm-ups.
What are your opinions on “knees over toes” guy?
One thing I'd like two-time Over Tokai to address is the relationship of the pelvis to the knee relative to the toe when squatting. If the knees go past the toe with a neutral pelvis, there can be a lot of shear forces on the patellar tendon and ACL. However, if we drive the hips back at the same time, then there is lots of safety as the responsibility is shared across multiple joints.
What is one of the most under utilized lift or exercise in your opinion for swimmers?
One of the most underutilized lifts or exercises for swimmers is a Reciprocating Press. This exercise involves pressing two weights out and in at the same time while also engaging the frontal plane motion of the pelvis. It can be done with a staggered stance to take pressure off the lower back.
If you only had ten minutes each day to build strength, what would you do and why?
If I had 10 minutes each day to build strength, I would pick a different type of strength training every day. On one day I might do Agile strength with kettlebells or the Viper Pro, while on another day I might do deadstrength such as deadlifts, and on another day I might do odd-position strength involving pushing and moving a heavy object into an odd position. On other days I might do relative strength like push-ups, sit-ups, pull-ups and squats; max strength by picking up heavy objects; and strength endurance by doing conditioning-related activities such as pushing a sled around.
What do you think of block vs linear periodization in creating a strength training plan?
My approach to athlete training is to give them what they can handle on a given day and make them a little bit better athlete. I don't have the luxury of being able to plan out a year in advance due to their schedules and commitments to other sports coaches.