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
Wide-Grip Strict Supinated Chest-to-Bar Pull-ups
1 set of 5 reps with max weight
The point here is to find a width at which you cannot default to your traps and have to engage your latissimus dorsi to the max (NOT your teres major, that is coming next), to do that engage your internal obliques first. The elbows are pointing toward the floor. Once you can go over 6 reps, start adding weight.
If you cannot make your chest touch the bar, it’s ok. Do not use momentum.
You need lat and biceps mobility to achieve the position and by that I mean, as always, range of motion while maintaining proper torque. Again DO NOT SHRUG.
Pronated Barbell Rows & Ab-Wheel
5 rounds of 5 reps for each exercise without resting (if possible)
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/
Up to 100# and down in 25# plates increments:
1-Arm Sloth Press and Overhead Squat
60sec AMRAP
1 rep consists of: 1-arm Sloth Press + 1-arm Overhead Squat
Rest 30sec and switch arms
Rest 1 minute and do the whole thing again
This is about form, not reps, so don’t worry about counting. The Sloth Press is one of my favorites to work on lat mobility. The point here is to keep tension throughout the body. Do NOT relax at the bottom of the squat, stay above parallel with as much tension as possible. As you lower the weight, engage your internal obliques and also feel it through your glute medius and latissimus dorsi. Pressing is internal torque, so on the way up you must engage your external obliques, the lats (teres major) and pecs as hard as possible and you can NOT shrug during this movement at any time. Again shoulders should be down, lats and pecs engaged during the press.
Demo for the Sloth Press: https://instagram.com/p/_
Sandbag Squats
2 set of max reps (around 20) with 60sec rest in between.
You will notice that on the way down you load your inside hamstring a lot which is exactly what I want, along with engaging the external obliques. Keep that loading to come out of the hole as well. Once you reach past parallel, engage in external torque (ET), through the internal obliques. This movement should actually not require you to think about it, those patterns come naturally (showing you the effectiveness of the sandbag). You will also notice that, after a few weeks, your ankles collapse less and less on those as you find proper torque.
Rest 30 seconds and then…
Sandbag Carry
Grab the same bag you use for the squats and do a max distance carry with it.
Rest as needed then,
Sandbag Clean and Jerk
AMRAP 60sec
Try to use around 80% of your 1 rep max and shoot for 10 reps
3 rounds with 60sec rest in between.
Rest then,
Rope Pulls, Overhead Yoke Carry, Sled Drags
3 sets
The idea is to do 3 carries one after the other, with 1mn rest between each exercise
Rope Pull
1 set of max weight for 30m
The idea is still intensity, so pull as fast as possible. If you are not cramping everywhere after that 2nd set, you either went too light or too slow. 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.
- 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/
Rest one minute then,
Overhead Yoke Carry
Max weight for 30m
For this distance, I expect you to do at least your Snatch 1RM. 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.
Rest one minute then,
Sled Drags
Max weight for 30m
Move your feet as fast as possible and go heavy.Remember this is still your strength training.
Rest one minute. Perform three sets total of this circuit.
Cooldown
400m Sandbag Carry
200m Sled Sprint DO NOT WALK – I don’t care how much it hurts.
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
Barbell Rows
Max weight for 5 reps – supinated 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/
Up to 100# and down in 25# plates increments:
The Crab
Go 15m facing each way
Rest 1mn
The Crab w/ Push-ups
Go 15m facing each way (break in between)
Rest 1mn
The Rabbit
Go 15m
Rest 1mn
The Panther
Go 15m
Rest 1mn
The Cricket
Go 15m
Do it again for two sets total.
1-Arm Barbell Press
Work up to a 10-rep max with a barbell for each arm for 2 sets.
Focus on the lats and pecs throughout this movement. On the descent, you should feel yourself almost cramping through your lats and ribs. If you don’t, try harder. At the end of this movement, my lats feel like I just did lat pulldowns, and that’s the idea. This is a press on the way up, so create internal torque.
Demo video: https://instagram.com/p/
AMRAP 6 minutes of: (As Many Reps As Possible)
- Sandbag Front squats 5 reps
- Sandbag Press 5 reps
Use a light sandbag (30-40kg or so) and do not put the bag down. Here is a link on how to do the workout correctly: https://youtu.be/Z74m0YgDx1U
Sandbag Carry
Max weight for 50m for 2 sets
I expect you to get to 50% of your deadlift on this.
Yoke Carry
Max weight for 50m for 2 sets
If you do not die, add weight. The lift off will be ET (so internal obliques) but the carry switches you to internal torque (IT) (external obliques). Work on foot speed. Do not take bigger steps to move faster, take faster ones. 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 down), 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/
Harnessed Bear-Crawl Sprints
Max weight for 30m for 2 sets with 90sec rest in between
Since you did not do sled drags first, I expect you to go heavier than usual. 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-
Cooldown-ish
400m Sandbag Carry
200m Sled Sprint DO NOT WALK – I don’t care how much it hurts.