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 Barbell Overhead Squat
2 sets of 6 reps for each arm with 30sec rest in between
Form is everything so focus on tempo. Slow on the way down, normal speed up. 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). This is a very good exercise to work on Teres Major mobility. The point here is to keep tension throughout the body. Pressing is internal torque, so engage the lats (Teres Major) 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.
TAO
Sumo Deadlift TAO
Work your way up in weight and height until you find your 3 rep max
This session will be designed to work toward allowing you to pull in ET from the ground (if you already are capable of it, good for you ? Sumo is for you). Most people cannot achieve this because of a lack of mobility (range of motion while maintaining proper torque, in this case external torque). Mobility depends on strength, since it relates to torque. Off the floor, you should be able to keep in ET and pull some weight. As the weights get heavier, you’ll see yourself be pulled forward and switch to IT. When this happens you will elevate the weights using blocks until you can get back to the perfect position (all ET). So forth and so on until you pull a max 3 reps from right below the knee.
Key points are:
- You are to create External torque
- Use straps if you have to but no mixed grip. It leads to very bad habits.
- No bouncing, learn to reset each rep.
- Explode up but do not rip the bar. Find tension through those internal obliques first.
- Do these barefoot
TYQ
Deadlift & Harness Bear-Crawl Sprint TYQ
3 sets with 2mns break in between
Conventional Deadlift
Max reps (choose a weight where you can get roughly 10 reps with a reset on the floor each time)
Key points are:
- You are to create Internal torque so that means inside head of the hamstrings, external obliques, pecs, short head of the biceps and glutes major
- Use straps if you have to but no mixed grip. It leads to very bad habits.
- No bouncing, learn to reset each rep.
- Explode up but do not rip the bar off the floor. Find tension through those external obliques first.
- Do these barefoot
Straight into:
Harnessed Bear-Crawl Sprints
Max weight for 50m
Think of this as a 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-
Demo Vid https://youtu.be/-ibyxu3osu0
TAO
Ab-wheel & Rear-Delt Raises TAO
EMOM 5mns of 5 reps for each exercise, both on the minute
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:
Rear Delt Raises
Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes.
TYQ
400m Sandbag Carry
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 minute break 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
TAO
Dips with weight & Wide-grip Supinated Strict Pull-ups TAO
EMOM 8mns, 5 reps each exercise. Both on the minute.
Dips with weight
Max weight for 5 reps
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.
Key points
- Use bars not rings. The rings would require stabilization and thus the pec major. This is not what we are after here.
- Use weight around your waist and put the weight behind you, not in front. This will target the triceps even more (I got that one from the Chinese Oly lifters)
- External torque means strength. Go heavy.
- External torque means internal obliques and rectus abdominis. Use both on the way up.
Wide-grip Strict Supinated Pull-ups
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
TYQ
Dumbbell Presses & Rope Pulls TYQ
3 sets without rest to muscle failure
Dumbbell Press: Start (standing) with a weight you can strict press for 10-12 reps. Once you fail, turn it into a push press and keep going until failure.
Straight into:
Rope Pull
Max weight for 25m-ish.
The point is to go to muscle failure, but we are shooting for that distance to get there. Again, if you can keep going, keep going. Just make sure you do not stand up. The idea is intensity, so pull as fast as possible. If you are not cramping everywhere after, 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/
https://youtu.be/0eq9YkdCxTI
When done with the first rope pull, go right back into the dumbbell presses for set 2.
TAO
Ab-Wheel & Biceps Curls TAO
EMOM 5mns, 5 reps each exercise. Both on the minute.
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:
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
Do it again
DAY 3 – OPTIONAL
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
Sloth Press
2 sets. Focus on getting 10 great reps on each set. 2 minutes rest between sets.
Form is everything. 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.
Demo videos
1 arm at a time with Matt:
https://instagram.com/p/
Facing forward with Julien:
https://instagram.com/p/_
TAO
Supinated 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, Supinated Grip – Max weight for 5 reps
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:
TYQ
Bench & Rope Pulls
4 sets with 90s rest in between
I think this is one of my favorite workouts
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:
Rope Pulls
The rope pull is for around 60m, still pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. 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/
TYQ
The Animals
I am sure you have been waiting all week for this. I wouldn’t want to disappoint!
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
Someone asked to do this one 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)
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.
Rear-Delt https://youtu.be/xPneINls0Uk
Side Delt https://youtu.be/QgzoEcV3Fw4
TYQ
Sandbag Carry
Let’s test something different. Instead of a 400m carry, let’s do a 5-minute carry