I got question from Jay about training methods and MEBB. Here is my response. If you want an extended version you can check Jay’s website.
Here is how i structured my own training before i decided to take a couple weeks off post games…
I really enjoyed it and thought the volume and progress were very good for me.
I would caution you to build up to this or just dive in but expect a little retrograde performance at first.
I would have three sections to every workout. First was Explosive strength. This was usually the olympic lifts but occasionally i would box jump or sprint (less than 40m)
The second section was considered strength work. Squat, press, Deadlift, weighted dips/pullups… You get the idea. I would limit this to one movement or you will be in the gym for hours. Pick a couple to focus on for 3-6 weeks and then mix it up. Linear progressions work pretty well hear depending on your experience lifting. If you want to get fancy this would be a good place to look at the conjugal method from West side barbell. Just a thought but make sure you don’t get overly complicated.
Last part was conditioning. I kind of cycled the heavy vs. body weight training. For a week or 2 i would go heavy followed by a week of body weight/ monostructural work.
Lastly i would finsish with some posterior chain work as i feel that Crossfitters tend to have an imbalance in their hips. We are quad dominant. On that note it would be helpful to stretch/ roll everyday even on off days to prevent the overuse that comes with increased volume.
Thanks again, Dutch, for the advice and help so I can structure my workouts accordingly. Not only will this help me with myself but also with my clients and my future affiliate.
I appreciate the fantastic responses and the ballbusting about the love…
HA
Is the “explosive strength” portion of the workout where you do ME? Or, do you sometimes do ME during the “strength work” and focus on technique during the explosive stength segment?
Jason,
It really depends on the day. Sorry to be so ambiguous but my max efforts rotated based on how i was feeling that day. There is lots of percentage work in there too.
Not ambiguous, that is exactly what I was thinking. I’ve been following CFFB for a few months now but I have just started reading more about max effort formats. I like the CFFB programming but the small amount that I’ve read here and on Robb Wolf’s blog has caught my intrest.
IMO, CFFB is fantastic, but for purely CrossFit purposes and for Functional Fitness it may not be what you need. For football or rugby players it is great, though.
MEBB is more programming flexible, if you feel comfortable enough with that part of it, give it a shot.
Check out PMenu’s articles for sale about MEBB.
Jay, I decided to give CFFB a try for a while because I want to improve my overall strength. Being a small guy (5’4″ 138) I felt pure strength was a limiting factor in improving at crossfit WODS. I will definitley be doing more research into MEBB.
then maybe CFFB would work for you, actually CFSB will and so will MEBB… but if you are a relative beginner, check into CFSB, it does work. MEBB takes some programming knowhow but its doable.
I see I’m a few post to late, but I still had a question in reference to the westside method.
If you were going to plan a max effort day and an explosive day, wouldnt the crossfit workouts, like high rep deadlifts and squat cleans count as these? and you wouldnt have to factor them into your ME days?