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 Press & Overhead Squat
1-arm press followed by an 1-arm overhead squat. (This constitutes 1 rep)
2 sets of max weight for 10 reps per hand with 60sec rest
This is about form, so don’t worry about the weight too much. This 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 around parallel with as much tension in the glutes, quads and hamstrings 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. Shoulders should be down, lats and pecs engaged.
TAO
Supinated Barbell Rows & Max Effort Jump TAO –
EMOM 10 mns, 5 barbell rows and 5 sandbag toss. Both exercises on the minute
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. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.
Straight into…
Max effort jump 5 reps
The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc. I like jumping up a set of stairs. It gives me a step to shoot for. That task-oriented mindset is important.
TYQ
Sandbag Overhead Press & Bench Press & Rope Pulls TYQ
3 sets with 60-90 seconds rest between sets
Sandbag Press
Start with a weight that allows you to do 5 strict presses. When you can’t strict press anymore, keep going using push presses until failure.
Straight into:
Bench 5-5-5…(decline if you can)
Start with close-grip bench press for 5 reps, move to normal grip for 5 more reps, move to wide grip for 5 reps. The weight should be heavy enough that you cannot keep going. If you chose a bit light, keep on going by moving your hands back to close grip, and adjust the weight for the next set until failure.
Straight into:
Rope Pull
The rope pull is for around 50m but keep going if you can, 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.
- 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/
TYQ
Sandbag Squats & Harnessed Bear-Crawl Sprint
3 sets with 60-90 seconds rest between sets
Sandbag squats
We are shooting for 10 reps, but as usual if you can do extra reps go for it.
You will find your groove and see your form improving as the set progresses. Keep tension throughout the movement even if it means cutting the depth. Remember the definition of mobility? You will notice after a few weeks that your ankles collapse less and less on those as you find proper torque.
- The descent is internal torque so focus on your external obliques.
- Bounce out of the bottom still in internal torque until your hips go past parallel and then…
- Switch to external torque (focus on internal obliques).
- The sandbag should put you in the correct movement pattern.I am reminding you of what we are looking for but usually the sandbag does it for me
Straight into:
Harnessed Bear-Crawl Sprint
2 sets of Max weight for 25m with 2mn rest
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-
Eventually you should feel this in your glute major. Again, keep your steps short and fast and try to keep your hips low. This is not a quad exercise, it is a Gluteus Major annihilator.
TAO
Bicep Curls & Rear-Delt Raises TAO
EMOM 5mns of 5 reps for each exercise, both on the minute
Biceps Curl
The idea is to get the long head (outside head) of the biceps to do the work so create external torque. Your chest should not be engaged. You may use dumbells, kettlebells or a barbell.
Rear Delt Raises
Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes.
TYQ
200m Sled “sprint” & 400m Sprint
As Jackie Perez found out, do not ever ask me “is that it?” Grab a partner. His/her only task is to let you not quit. The friendship must be on hold for the next 10 minutes. Anything is allowed to keep you moving. Yes, I said anything! When I did this, I don’t remember my legs ever refusing to move, but that had to be my slowest sprint ever.
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
Sumo Deadlift TAO
Work your way up until you find your 3 rep max from the floor
This session will be designed to work toward allowing you to pull in ET from the ground. The second form breaks down and you cannot keep that external torque you are done. Mobility depends on strength, since it relates to torque. Off the floor, you should be able to keep in ET.
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.
- Your shoulders should be straight over the bar, not in front of it. Remember this is not a clean position, but a deadlift. One has nothing to do with the other.
TYQ
Deadlift & Sandbag Carry
2 sets with 60-90 seconds rest between sets
Deadlift: conventional
Max reps with 75% of your 1-rep max
This is Internal Torque so you should NOT feel your lumbar spine at all. I want you to focus, with all your might, on your external obliques (and transverse) just like when you are doing the External Obliques Opener.
Straight into:
Heavy Sandbag Carry
Max weight for max distance
Carry the sandbag until your glutes and hammies cramp or you start to slow down and make that funny wiggle walk. The benchmark on this is 50% of your max deadlift. You should be able to do at a MINIMUM 50% (if you cannot, work on it!). This is my other favorite structural exercises, which is also a Load + Carry + Hold. It will fry your posterior chain and most likely your soul.
TYQ
Sandbag Press & Sandbag Carry
AMRAP 8mns – 1 sandbag push-press, 50′ sandbag carry
Start with 1 sandbag push-press, then carry the sandbag 50’. Repeat for 8 mns.
Go heavy on the sandbag, 75% of your 1 rep max.
TAO
Rear-Delt Raises & Biceps Curls TAO
EMOM 5mns, 5 reps each exercise. Both on the minute.
Rear-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
One time, all out sprint
DO NOT WALK – I don’t care how much it hurts. Sprint, sprint, sprint. Better die trying at 150m than walking to the finish line
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 Viking Press –
AMRAP 60 seconds, rest 1 minute and do it again
This is about form, not reps so don’t worry about counting. This 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 around parallel with as much tension in the glutes, quads and hamstrings 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. Shoulders should be down, lats and pecs engaged.
Demo for the Sloth Press: https://instagram.com/p/_
TAO
Sandbag Cleans
5 sets of max weight for 3 reps with 60sec rest in between
This is ET work so go HEAVY. There is no way you are not dying by rep 3. Why 3 reps? Because you shouldn’t be able to do 4 at that weight. Put max power in it. This is not a curl, I want a power clean. Here is a video of the clean & jerk with a sandbag so you can see how to perform the clean: https://youtu.be/izLUVd-zszw
Get that triple-extension going. This is not an over-the-shoulder thing, this is an aggressive clean. Go as high as possible on every rep.
TYQ
Sandbag Press
3 sets of Max weight for 10 reps with 60 seconds rest between
Start by strict-pressing the sandbag and when you fail switch to push-presses.
TAO & TYQ
Anderson Squats & Sandbag Squats
4 sets with 90sec rest in between
Yoke Anderson Squats TAO
Max weight for 5 reps.
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.
Straight into:
Sandbag squats:
We are shooting for 12-15, as usual if you can do extra reps go for it. You will find your groove and see your form improving as the set progresses. Keep tension throughout the movement even if it means cutting the depth. Remember the definition of mobility? You will notice after a few weeks that your ankles collapse less and less on those as you find proper torque.
- The descent is internal torque so focus on your external obliques.
- Bounce out of the bottom still in internal torque until your hips go past parallel and then…
- Switch to external torque (focus on internal obliques).
- The sandbag should put you in the correct movement pattern.I am reminding you of what we are looking for but usually the sandbag does it for me
TYQ
Overhead Yoke Carry & Rope Pulls TYQ
3 sets with 60 sec rest in between sets
Overhead Yoke Carry
Max Weight for 50m. 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.
Straight into:
Rope Pull
The rope pull is for 50m, still pull as fast as possible. If you are not cramping everywhere after the third 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.
- 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/
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.