To continue my previous post about MEBB i will take a look at the newest advanced template. If you haven’t seen it yet, check it out here.

Also if you are looking for a more in depth discussion you can talk to the Rutman himself at one of his MEBB seminars now traveling the country.

Let me start out by saying that this is an advanced template and thus designed for the advanced athlete. Most beginners to CF type programming will benefit from a basic linear progression so don’t make this shit more complicated than is necessary. having said that, Rut has come up with a highly effective program that i think will hugely benefit the more advanced Crossfitter.

Like any template it is flexible so you can make it work for your specific goals. The advanced template is designed as a 3 on 1 off 2 on 1 off. It has an alternating structure in that one week you are doing 3 lifting days and 2 conditioning days with the next week opposite. I like this because i think it helps you control your volume in the Crossfit workouts. lets be honest, sometimes the volume gets out of control.

The strength work is much more complete with this template. Rut takes a different approach this time. He is still including his Max effort lifts but more importantly he is also including a couple volume sets for muscle endurance as well as some speed sets at a decreased weight for speed and power development. This whoudl be a huge help to those of you that lack solid technique in the olympic lifts. This will allow you to be explosive with weights that will be significant enough to produce some adaptation. I find that many people lacking in technique just don’t put the effort into the olympic lifts because of a lack of confidence therefore decreasing its effectiveness. If you are a 185lb male snatching 60kg for a max, at least do it with some authority!!

Overall i dig this program and think it is fantastic. I like that he split days with conditioning from strength. I used to find myself preoccupied with the days conditioning and therefore slacking on the strength work so i think this is good.

One last note, even though it is at the bottom of the page it is important for people to be foam rolling and stretching after each session and on rest days. If you don’t treat your body well, it won’t treat you very well…