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Although I visit this site to do more reading rather than writing, I can add something that has worked for me in the past to get through weight lifting plateus in between fb seasons. When I got stuck at something like 350 benchpress or 405 squat, I would switch to a pyramid rep program. Usually I would do something like 10,8,5,3,3,2,5,10. This allowed me to gain strength on my 1rm's and keep a bit of muscle endurance. It also allowed the body to warm up some more before loading up the bar. But like everything else, what may work for one person may not work for another.
BK |
I've been fiddling with Crossfit for awhile, and got serious about it over the summer. I am in much better shape now because of it, but following the programming on the mainsite doesn't provide enough running or, in my opinion, strength in areas like chest or shoulders. I've had to supplement, and throw in a lot of the bodyweight metcons along with strength programming and running.
That being said, I just came across www.sealfit.com, which seems to incorporate crossfit-type metcons with programmed strength, more running and endurance work. Anyone else have any experience with it? I just ran the workout for today this morning, and it was a kick in the teeth (in a good way, of course). |
Personal Experience
I have been doing crossfit for about 4 months now and my experience has been phenominal. The gym that I attend is run by a USMC Scout/ Sniper who picked up a lot of his training ingenuity while trying to stay in shape in Fallujah.
When I started out I was definitely overweight and have dropped about 25 pounds over the course of 4 months without major diet alterations AND my stength, stamina and explosiveness have gone through the roof. Since the workouts are designed to be short and intense, we do not do a lot of running >1000 meter intervals but are encouraged to run on our own time in what are called the "Endurance WODs." I am a former D1 football player so I had a decent strength background to begin with. Several years of focussing more on strength than conditioning (because it comes easier to me) left me strong but in poor condition. The best aspect of crossfit (other than the conditioning) is that you are forced to learn exercises that are extremely difficult like overhead squats, snatches, cleans, handstand pushups etc that have great carryover to practical force application and your body's ability to do work. |
What would be better in combat? Fitness or power?
I've been looking into xfit for about 2 weeks now, and my only question is that, in a combat and/or military setting, are you more likely to use the overall fitness of xfit and workouts of its nature, or would being a major league lifter be more useful. I know for me, at 6'2" 168ish combined with what would be genetics I guess, (all males in my family are tall and rail thin), I have a better chance of using xfit and maximizing my fitness than being "optimus prime" and benching 538 lbs. There's nothing wrong with that, but I just don't see it for my body type.
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Read more. When your eyes get tired, go do the WOD, and come back and read. CH |
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Thanks. |
There's also Crossfit Strength Bias, if you're looking to improve your overall strength, especially with the "slow lifts".... Basically heavy lifts (squat/press,dead/front squat), then followed by a metcon using that same lift but at a lighter weight for higher reps.
The "time" scheme is 2 days on, 1 off, 3 on, 1 off. Day 3 is supposed to be a "Long Metcon" I usually hit a long run, row, or ruck. The article on it provides a simple template for you and "build" your own metcons throughout.... If anyones interested I can post or email the article to them |
Increase Strength and endurance at the same time
Just passing this along. Read up on the "Blitz Only Thread".
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SEALFit
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Most fun I've ever had with workouts. If I wasn't 18x, I would still be utilizing SEALFit as my main workout program. It's wonderful having suckfests programmed for you by someone with experience. I also like the SEALFit community better than the CrossFit (CF) community. Compared to CF, I believe SEALFit is definitely a step up in terms of mental and physical conditioning. After adapting to CF, SEALFit was the next logical step for me in improving general physical preparedness (GPP). In regards to SFAS: I do not believe religiously following the main programming alone will prepare someone for selection. Based on the knowledge available on this forum, SEALFit main programming does not include enough rucking (posted 1 or 2 times per month), running or calisthenics to be a good selection preparation program. And, to be honest, the candidate WODs likewise do not include enough rucking for a ruck-based selection like SFAS. To conclude, I feel that SEALFit is outstanding (better than CF) for both GPP and mental conditioning, which can help those aspects of training involved in selection prep programs, but doesn't focus on the specifics that the QPs (and the Army, for that matter) have declared necessary for selection preparation. If GPP is what you want, I would recommend SEALFit over CF. DISCLAIMER: I've made some assumptions here concerning SFAS, which I've yet to attend. I believe the assumptions to be reasonable based upon the knowledge provided on this forum by those who have attended the course. Please correct me if I am incorrect or stepping too far outside of my lane. |
I appreciate your help, KiloNovember.
I think I'm going to look at SealFit mixed with rucking and some time on my road bike this summer. |
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