I got a question from Dave yesterday about MEBB vs CFSB. I can always count on him to come up with something i haven’t thought about yet. Thank You. I thought this may interest ya’ll so here it is.
I was reading through some old articles this weekend (Coach Rutherford’s MEBB, Robb Wolf’s two on Power Bias) and it got me wondering what you thought of the MEBB vs. Jeff Martin’s Strength Bias program. Do you like one construct better than the other? Or do they both have different strengths? I guess I was just wanted to know what your thoughts about the two programs are.
I like the theory behind both programs (MEBB and CFSB). They both want you to get strong while not loosing your conditioning. Strength is not at odds with conditioning so i like how they are treated with these programs.
CFSB has a set rep scheme at either 3 or 5 reps for the first 5 weeks then you work for a 1rm on week 6 then back off and start over at week 8. It recommends limited movements which i think may blunt your progress. (squat, press, fs, deadlift)
MEBB takes a different approach. It allows for many more variations of both movements and rep schemes. It also does something that the CFSB doesnt do. It includes the olympic lifts. They are a big part of CF and of utmost importance when you are talking about developing useful power. Who cares if you can squat 700 lbs if you can’t sprint 40m. Have you ever seen an o-lifter sprint or box jump? Amazing!
I also like that Rutman includes some posterior chain work.
CFSB doesn’t really need to because of the consistent work with the deadlift and low bar back squat.
Which is better?
It totally depends on your exposure to CF and the lifts. In the CFSB article they discuss the need to be proficient in the movements prescribed. This is also true for MEBB. You can’t flourish if your squat sucks…in either program. So as CFSB suggests take your time to learn the lifts. Find someone that knows them and pay them to teach you. It is worth it. There is nothing better than hands on coaching.
Learn the snatch and Clean and Jerk and you will be a better athlete for it.
If i were to take one of the two programs…There is no doubt MEBB would be better.
I do a hybrid program with some influence from Max and Rutman. I like the o-lifts first for explosive power. I usually do some varient of them in my training before anything else. This is followed by a strength move (squat, press, dead, ohs…) for a higher rep count. I think it is important for Crossfitters to be able to move relatively heavy loads at relatively high reps (10-20 reps). I will finsish that off with 2 or 3 sets of 3 or 4 reps. All of this will usually be followed by some short metcon such as CFSB and MEBB prescribe.
I love Robb’s stuff and usually incorporate it into metcons.
|Where: Crossfit Tulsa
When: May 23, 2009 (the day after my birthday!!)