The Keys To Becoming A Dominating Crossfit Athlete Within The Sport of Fitness.

By on March 11, 2015

The Keys To Becoming A Dominating Crossfit Athlete Within The Sport of Fitness.

It has arrived and it’s not going anywhere anytime soon.

I think it’s safe to ay that’s it’s officially here to stay and the sport is only going to continue to grow.

And while the sport continued to get bigger, so will the skill and performance levels of it’s athletes.

Bigger, stronger, faster, leaner, meaner…

This has already began to happen.

Just look at the freaks that have come out over the past couple of years…

Screen Shot 2015-01-15 at 10.33.38 AM

Men and Women who were once hitting max lifts for singles are now putting up the same loads for unbroken sets of 5.

The ol’ 500 lbs Deadlift with a sub 5 minute mile??

It’s happening.

What was once thought to be impossible is now POSSIBLE within the sport of Fitness.

Good news is, even with all of these amazing increases in skill and strength that we see happening at the top of the sport DOESN’T mean that everyone needs to be at that level.

NOT everyone who has a passion to compete in the sport of Fitness needs to go to the Games to showcase their skills.

With the rise of the sport has meant more opportunities to compete.

This is prevelent with the amount of different competitions athletes can compete in and WIN on a weekly basis.

From weekend throwdown’s to Holiday events, to online challenges, there’s cash and prizes to be won, bragging rights to be earned and if you’re at all serious about being a better competitor in the sport of Fitness, then you’ll want to pay close attention to the key factors I’m about to unleash below.

But, why the hell should you listen to me?

Well, through my own programming and training design, I’ve been able to get myself to the North Central Regionals 3 x’s in the past 4 years and plan on making it a 4th time here in 2015 (hard at it right now).

In addition to that, while I’ve not made it to the Games myself, I’ve trained side-by-side with the one of best in sport in Kyle Kasperbauer (who got 3rd in the 2012 Crossfit Games).

I’ve also been programming and designing plans for nearly a decade now for athletes ranging in all sorts of different sports and skill level.

But this isn’t about me…

It’s about YOU and how I can get yourself BETTER at the Sport of Fitness.

I just didn’t want you to think I was some “keyboard” guru BS coach that didn’t walk the walk 😉

Trust me, I’m in the trenches, grinding away daily always looking for ways to push the limits of the human performance machine.

So, let’s dig into these main keys on how to make that happen.

Key #1 – To Become A Better Crossfitter, Stop doing “Crossfit”.

Say what?

Stop doing the sport?

No.  I’m NOT saying that.

What I’m saying is to first know the difference between Crossfit for “fitness” and Crossfit for SPORT.

This here is a MAJOR MISTAKE that a LOT of Crossfit athletes mess up.

For Fitness, Crossfit is great in regards to getting you more fit overall.

What it’s NOT great at helping you do is getting better at the SPORT of Crossfit.

Weird to think about right?

Think about it.

With any sport out there, the training needs to be somewhat specific right?

For example, you’re not going to train like a marathoner if you play football or vice versa.

CrossFit for fitness and crossfit for sport – know the difference.

If becoming a better competitor within sport is your main goal. the “WOD’s” that most Crossfitter’s do on a daily basis can’t be your main form of programming.

Instead, you need to have more structure within your programming.

Now I know that “constantly varied” is a major key concept within the Crossfit world, but remember that we’re talking about becoming a better overall competitor here, not just “fitter”.

While there will still be a good bit of “constant variation” or what I like to call, “chaos” involved  within your training, it should NOT be your main staple of programming.

So, that’s what I mean by saying, stop doing Crossfit 😉

Now that I’ve got that laid out, let’s get into the deeper details on what you should focus in on specifically.

Key Focus #2 – Get STRONGER

heavy front squats

To build strength, you need to have STRUCTURE.

In addition to structure, you need to have a way to PROGRESS.

Sad news is that with the crazy amount of “chaos” that most Crossfitters have, strength usually takes a back seat which is NOT good.

If you’re always doing random WOD’s all the time, there is no structure.

There is no real “progress”.

Maybe a little bit, but not enough to properly get you the results you want as a competitor.

To fix this problem you’ll want to have your strength work designed in such a way that you can properly focus in on progressing it overtime.

Best way to do this is by having smaller blocks of progressive strength work put in place within your programming.

The best results usually come from 4-6 week strength blocks or what I call “phases”.

These strength phases would be consistent for the 4-6 week period in having you focus in on the same strength movement with progressively designed set and rep schemes.

To give you an example, your programming for strength on a particular day might look like this…

Week 1 – Front Squat – Build To Heavy 1 Rep Max In 15 Mins

Week 2 – Front Squat 5 x 5 @ 75% of 1RM found from Week 1

Week 3 – Front Squat 6 x 3 @ 80-85% 1RM

Week 4 – Front Squat 8 x 2 @ 85-90% 1RM

Week 5 – Front Squat 5 x 5 @ 80% 1RM

Week 6 – Front Squat – RE-TEST 1RM – 15 Mins

That right there is a super simple example of how you could approach your strength work.

You’d want to do this for 3-4 days out of the week focusing in on 3-4 different main strength movements on each one.

In addition to strength work, you’d want to focus in on POWER development as well by using the main Olympic Lifts in a similar fashion.

Getting more efficient within the Olympic Lifts is EVERYTHING to a Crossfit competitor.

And when it comes to efficiency, moving better is what it’s all about which brings me into the next critical KEY component that being…

Key #3 – MOVE Better.

Screen Shot 2014-11-02 at 10.02.01 AMMobility and movement efficiency in the Sport of Fitness is everything.

Just look at the guys and gals who are at the top…

Rich Froning for example…  Almost all of his lifts look exactly the same from rep 1 to rep 30.

His form and technique stays on point.

The main reason he’s able to do this is because he’s able to move very efficiently.

Of course his overall conditioning makes a difference but, when you can move through full ranges of motion in an efficient manner, you’ll SAVE energy which will help you stay consistent with your movements.

Think about it.

If you have tight hips and terrible ankle mobility, squatting will be an issue for you.

If you have to fight against your own body just to move through the full range of motion, you’re going to get tired out rather quickly.

Improve your mobility, improve your efficiency, you’ll improve your ability to COMPETE.

It’s just that simple.

So instead of always just focusing in on the workouts, make sure to focus in on your ability to MOVE.


Key #4 – Finish It All Off With CHAOSweighted-vest

Ah, now this is where the FUN comes into play as this is where the random “WOD’s” or “chaos” become useful.

Now, while random is good, you still don’t want to be 100% random here.

In other words you still want to have a “method behind the madness” so to speak.

For me, I have a couple of different go-to “Chaos” training set ups that I like to use which include:

Interval / Pace Set Ups (E.M.O.T.M., AMRAPS)

Strength/ Power Metcons (Your Classic “21-15-9” type metcon set ups )

Grinders (longer chipper type wods)

Kardio Kings (longer wods or wods blended in with longer cardio based movements like running, rowing, ect)

The 4 main set ups that I listed above are what I use over the course of a weekly set up combined with structured strength and power work.

It’s a lethal recipe and and is exactly what makes up my proven effect “C2 Method” of program design.

It’s NOT just about “random workouts of the day”…

If you wanna learn more about how to take your strength, power, and conditioning all to the next level and beyond, check out the details on the next page HERE.

Train Aggressive

About Train Aggressive

Because the STRUGGLE is a part of natural growth and if getting yourself STRONGER in all areas of your life is what you want, then you must embrace the RESISTANCE. Bring that sh*t on because the TRUTH is, it’s a part of the thing we call LIFE and if you want to avoid it or deny it’s existence, then you’re just like the majority of people out there that want easy. Here at Train Aggressive we don’t ask for easy. If you truly want it, then you’ve got to EARN IT!

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