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
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 & Airdyne/Assault Bike TAO
EMOM 7 mns, 5 barbell rows and 10 seconds bike. 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.
Straight into…
Airdyne/Assault Bike
10 sec MAX effort Cal
Give everything you have for 10 seconds and try to keep the calories/watts around the same on each round. If you do not have a Assault Bike, do Max Effort Jumps instead (5 reps of max height & distance, jumping over something like a box is best, or up a flight of stairs).
TYQ
Sandbag Squats & Sled Sprints TYQ
3 sets with 2 mns rest in between
Sandbag squats
Max reps, total muscle failure
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.
Do not rest on top, load the VMOs and just keep going. If you take more than 3 breath, you’re done.
Straight into:
Sled Sprints
We are shooting for 100m but go hard and fast until you quit. Just go for it. The point is muscle failure, but your mind will quit first. This should anger you, so take it to the absolute max. Your legs will be cramping for 10mns if you do this right.
TYQ
Harnessed Bear-Crawl Sprint
3 sets of max weight for 40m
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-
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. https://youtu.be/eL2RAFOa1CE
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 decent 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.
- 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 & Dumbbell Front Squats TYQ
3 sets with 3 mns rest in between
Conventional Deadlift
Max reps (choose a weight where you can get roughly 15 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…
Dumbbell Front Squats
Use two dumbells. Choose a weight that would allow you around 20 reps.
TYQ
Rope Pull
3 sets with 2mns rest in between
The rope pull is for around 30m but keep going if you can. Stop the set when your form breaks down to the point that you have to stand up and switch to external torque. The idea is intensity through muscle failure, so 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.
Key points:
- 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
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
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
Max Effort Jump & Sandbag Toss
EMOM 7mns of 5 reps of each exercise, both on the minute
Max Effort Jump
5 reps of max height & distance (jumping over something like a box is best, or up a flight of stairs)
Straight into:
Sandbag Tosses 5 reps
Grab that sandbag and throw it as high as you can 5 times. It’s that simple.
Shoot for around 3 meters. https://instagram.com/p/
TAO & TYQ
Anderson Squats & Sandbag Squats
5 sets with 2mns 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
Max reps, total muscle failure (shooting for around 20 reps)
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.
Do not rest on top, load the VMOs and just keep going. If you take more than 3 breath, you’re done.
TYQ
Sandbag Press & Overhead Yoke Carry TYQ
3 sets with 2 mns rest in between sets
Sandbag Press
Find your max weight for 10 reps on the strict sandbag press followed by as many push presses as you can do. Just keep going to muscle failure.
Straight into:
Overhead Yoke Carry
Max Weight for 25m, but don’t stop just because you got to the finish line. If you can keep going with that weight, keep going.
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.
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.
TYQ
200m Sled “sprint”