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.
- 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
Sandbag Front Rack Carry
Go for a 200-400m SB front rack carry. Focus on squeezing the bag through the pecs and teres majors, and walking on the balls of the feet. Push those external obliques out and walk according to your breathing rhythm.
TYQ
Seated Vertical Rope Pulls & Sandbag Overhead Carries
2-3 Sets: ME Seated Vertical Rope Pulls + ME OH SB Carry. Rest 90s between sets.
Seated Vertical Rope Pulls
We are looking to take the hips out of the movement, putting more emphasis on the upper body structure. Focus on feeling the external obliques, teres majors, the pecs, the long head of the triceps, and the short head of the biceps. Try to keep your breathing and your movement as smooth and cyclical as possible. When you feel either become rather acyclical, switch to the overhead carry. Use a weight that allows you to feel a pump in the right muscles. Here is a video.
Overhead Sandbag Carry
We are using this combination to elicit better awareness of the role of the pecs and teres majors in overhead stability and control, so use a weight that allows you to feel these muscles stay engaged. Squeeze the bag as hard as you can between your palms and try to keep your external obliques long. If you really struggle to find tension overhead, switch to a front rack carry so that you can feel the proper muscles working during the movement.
TYQ
Heavy Sandbag Carry & Sled Drags
2 sets: Max Effort BW or more SB Carry + Max Effort Sled Drag. Rest as needed between sets.
Sandbag Carry
Focus on staying mostly on the balls of the feet, squeezing your glutes, and pushing your obliques out. Find a breathing rhythm that works for you and carry your heaviest bag as far as possible.
Go straight into a reverse sled drag for max effort, Rinse and repeat.
TAO
Sandbag Tosses for Distance
3 sets of 5 reps for max distance on each throw
This is all about triple extension and power. Throw that sandbag as far as you can on each throw.
TAO
Sumo Deadlift
5 sets of 3 reps. Try to increase weight each set. Rest :45-:60 between sets.
Focus on driving up aggressively and accelerating that bar up as you extend the hips. Exhale forcefully and from the back of the throat with each rep. Try to keep your time under tension as little as possible.
TYQ
Sandbag Carry
400m carry. Try to go unbroken.
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
Single Arm Barbell Snatch & Press & Carry
Do 3 sets of one snatch, one press, and a 100’ carry with a turn at 50’ per side.
Focus on shoulder structure here, don’t worry about adding too much load too quickly. Focus on feeling the right muscles stabilizing and working. Breathe while you move.
TYQ
Sandbag Dimmel Deadlifts & Conventional Deadlifts
2-3 sets: ME SB Dimmel DL + ME Conventional DL. Rest as needed between sets.
Sandbag Dimmel Deadlifts
Find tension in your IT chain by squeezing the bag and finding a stance where you feel your medial hammies and glutes working hard. Play around with beginning with awareness breathing (exhale on the eccentric, inhale on the concentric–nasal if possible) and switch to IT action breathing (exhale on the concentric through pursed lips, inhale through nose on the eccentric) until you really feel the entire chain light up nicely.
Mouth breathe as you transition from the sandbag to the barbell. Make yourself sound like Darth Vader on the transition.
Conventional Deadlift
Choose a weight that you can easily do 10-15 reps with. We are going to work from a dead stop each time. Nasal inhale on the eccentric and pursed lips exhale on the concentric. Dead stop on each rep. Use straps if you have to.
TYQ
Yoke Carry
3 Sets: 20m AHAP. Rest as needed between sets.
As heavy as possible for 20m. Still mind your form! 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.
I expect you to do at least your squat weight MINIMUM, although my benchmark is 150% of your back squat weight for 20m, so you should get around 125% for 30m at least. 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! It also means you are into internal torque chain.
TAO
Triceps Extensions & Biceps Curls & Ab-Wheel Rollouts
5 sets of 5-8 reps as heavy as possible (AHAP) on all exercises
Walk from exercise to exercise but no additional rest in between
Increase weight for each round if necessary
Triceps Extensions
This is a press, so normally internal torque, but I want you to use external torque to target the lateral head of the triceps. This will disengage your pec major to a degree – this is a trade-off to work on tricep strength. If you don’t have access to a cable machine, use a band with a pvc pipe. It is not ideal, as the cable would give you constant tension throughout the movement compared to a band, but let’s start somewhere.
Key points are:
External torque means strength. Go heavy.
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External torque means internal obliques and rectus abdominis. Use both on the way up.
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Bring your chest up while pressing down
Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like to use kettlebells. Just make sure you crank in ET. If your wrists bend, it is absolutely normal. Use your lumbar spine as well (within reason).
Ab-Wheel Roll-out
Create internal torque for both upper and lower body on the way out and external torque for both upper and lower body on the way back. This is an arch, so you will never disengage one torque to work on the other. You will increase tension through both, with more focus on one. 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/
Up to 100# and down in 25#-plate increments: https://youtu.be/P2F8uq4LNkA
Instead of weight on your shoulders you can also put a foam roller under your shins. The further toward your ankles, the harder the movement becomes. Do it in a way that you cannot get 6 reps. It’s a perfect progression toward doing the exercise on your feet (I ain’t there yet).
TAO
Sandbag Over Yoke
Build up to a heavy 5. Complete 20 reps for time at that weight.
Gut check time! Find out what you’re made of!