106 Gymnastics Volume, Intensity And Density The Paul Weber podcast

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108 Gymnastic Conditioning 24:50

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Send us a text Key Takeaways The mechanical loading of burpees and box jump overs limits the number of reps we can safely do - about 150 reps per session. Because we are limited in volume, we want to do all of our burpees and box jump overs at race relevant paces - 15 reps per minute or faster . Use as short of a working interval as you need to achieve this race relevant pace, then gradually extend the intervals as you improve. Use endurance modalities to do more conditioning than you could with gymnastics movements alone.…

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107 Gymnastic Strength and Movement Economy 57:39

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Send us a text In this episode, we cover every CrossFit gymnastics movement, to what degree each movement depends on strength or movement economy, and how to train each movement. Hey guys, letting you know that I have 1:1 coaching spots available. With the Open over, this is the start of the offseason for most athletes. This is the time for doing an assessment, knowing your training priorities, and training your weaknesses. If you’re interested in 1:1 coaching, complete this intake form and I’ll send you some feedback: https://forms.gle/XLnB4BcaknBLicf28 This will give us a chance to interact and see if ongoing coaching is a good fit. For those who are ready to get started, here's the link to hire me: https://www.paulbweber.com/coaching …

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106 Gymnastics Volume, Intensity and Density 30:42

16 dagen geleden30:42

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Send us a text In this episode, we cover these concepts for CrossFit gymnastics: Volume – the common number of reps per workout for each gymnastics movement Intensity – the intensity of the workout in which the gymnastics reps occur Density – the direct muscle fatigue of the workout in which the gymnastics reps occur…

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105 Gymnastic Strength Training 46:29

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Send us a text In this episode, I cover: What is Gymnastic Strength Training (GST)? Why GST is specific for CrossFit athletes My personal experience with GST My clinical experience using GST with CrossFit athletes How to do GST (frequency, sets, reps, exercise selection, cycle length and deloads) How to progress from GST to in-season gymnastic training The physiology of GST When to use and not use GST Credit to Gymnastic Bodies, GymFit, Building the Gymnastic Body and Coach Chris Sommer. https://www.gymnasticbodies.com/…

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104 Building Advanced Strength for CrossFit 38:43

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Send us a text Live Training Thursday, February 27th, 1pm MT Save your spot: https://www.paulbweber.com/building-advanced-strength-for-crossfit In this episode, I cover an overview of the demand of CrossFit, concurrent training and strength training.

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103 Non-Functional Hypertrophy 23:57

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Send us a text This episode covers: why not all muscle growth is created equal which type of hypertrophy matters for strength and how to train for it the strength-endurance continuum blood flow restriction and "pump work" which training strategies make sense for CrossFit athletes and which ones don't Resources The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies (Brad’s review) https://journals.lww.com/nsca-scj/fulltext/2014/04000/The_Role_of_Fiber_Types_in_Muscle_Hypertrophy_.3.aspx The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations (Fry’s review) https://link.springer.com/article/10.2165/00007256-200434100-00004 Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones (strength-endurance continuum study) https://pubmed.ncbi.nlm.nih.gov/12436270/ Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review (BFR study) https://pmc.ncbi.nlm.nih.gov/articles/PMC10204387/#ref-list1 Supertraining by Yuri Verkhoshansky…

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102 CrossFit Programming Mistakes 42:58

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Send us a text Lack of week to week control Lack of fatigue management Too much variety Too frequent severe and extreme intensity conditioning Lack of offseason, lack of periodization leads to lack of peaking, lack of availability

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101 Programming Strength for CrossFit 29:48

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Send us a text In this episode, I cover: My personal experience in the sport and how important it was to me to figure out how to get stronger and build muscle as a CrossFit athlete How CrossFit values strength over gymnastics and conditioning My experience coaching athletes on strength-biased programs The problem with most CrossFit programs and why most people can't get stronger on them How strength works Whether you should train explosively or close to failure Which exercises to do Training frequency Number of sets per week An offseason strength-biased program Cycle length Common weak points in CrossFitters…

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100 Some things I've changed my mind about 41:30

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Send us a text CrossFitters have to do anaerobic training You have to do every movement every week Do as little movement prep as you can Always progress aerobic work from long to short CrossFitters shouldn't train explosively Scientific evidence always trumps experience Supplements don't work Eating more will always result in more lean body mass gain The effectiveness of crosstraining…

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099 The 2025 Fitness Season 25:19

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Send us a text CrossFit, Inc. appears to be taking a major step away from being an events company. The product that CrossFit, Inc. is offering athletes in 2025 is poor. And leaves a big opportunity for other events companies to provide better experiences. Hyrox is just one of them. Here’s what I’m telling my clients who are competitive fitness athletes – look for other experiences outside of the CrossFit, Inc. season. I understand the title of Fittest on Earth and CrossFit Games and “Semifinals” etc. have clout in the minds of many – but it may not be like that for much longer. Here’s the check I would do if you’re an athlete – does competing in an online “semifinal” really mean anything? To you? To the community? Is it as good of an experience as a Hyrox event? Or a big in person competition? Online competitions are objectively worse than in person comps for everyone except the company running them. I will admit that there’s still plenty of nostalgia and aura around the CrossFit, Inc. season. And that’s still something – if you want to do it – go for it. Just be aware that the resources are shifting, the professional athletes will probably shift with the resources, and the clout will shift with pro athletes. Here’s what a great sport could look like. INTENTION - athletes are honored not degraded All events are in person Standardization number of events, order of events, purpose of each event movement selection checks and balances…

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098 3 Things I Wish I Knew as an Athlete 24:58

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Send us a text Effort isn't the only thing that matters. Release the outcome. Trust your coach.

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097 How I Built my Online Business 17:57

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Send us a text In this episode, I talk about: the feelings that led me to start a business the very first thing I did exactly what I did every week to go from 5 clients to a successful business

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096 The Pro Gym 25:45

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Send us a text In this episode, I talk to gym owners about the concept of a Pro Gym and how this would benefit CrossFit competitors. Key features of a Pro Gym: Presence of a pro or semi-pro level competitor 24 hour access to all necessary equipment Individualized coaching offerings (individual design, personal training, small group training)…

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095 Revisiting MWG 18:55

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Send us a text We know that CrossFit consists of Monostructural (M), Weightlifting (W) and Gymnastics (G) movements. For Monostructural Movements, the tension in the muscle is relatively low. Maybe 20% of 1RM. Because the % 1RM is so low, these tasks are more sustainable, and I can slow down or speed up as needed. Here it helps to see the relationship between pace and time. The shorter the workout, the faster you can go. But for Weightlifting and Gymnastics movements, the tension in the muscle is much higher. Anywhere from 30-100%. When we try to use the Pace and Time frame, we run into a problem. Pace is constant in these movements. I can’t really speed up how fast I do wall balls, or snatches, or chest to bar. The pace in these movements is determined by how short your arms and legs are. Instead of a relationship between pace and time, for Weightlifting Movements, it helps to think about the relationship between % 1RM and Rep Max. The heavier it is, the fewer reps you can do. For gymnastics, it’s just much harder to measure % 1RM. So I think about the relationship between Rep Max and Time Spent Working. The bigger your rep max, the longer you can keep working without having to stop. You have a rep max for every Weightlifting and Gymnastics movement you might see in a CrossFit workout. Say, for example: Your rep max for 275/405# Deadlifts is 5 Your rep max for 155/225# Front Squats is 10 Your rep max for Ring Muscle Ups is 15 Your rep max for Wall-Facing Handstand Pushups is 20 Your rep max for 85/135# Snatches is 30 Your rep max for 65/95# Thrusters is 50 Your rep max for Dumbbell Snatches is 100 Your rep max for Wall Balls is 150 Your rep max for Double Unders is 300 The higher your rep max, the more time you spend working. This ability to work continuously is key to winning workouts. With Monostructural Movements, you can slow down or speed up as needed. With Weightlifting Movements, pace is constant and determined by the length of your arms and legs. Your rep max will determine how much work you can do without having to stop. The heavier the weight, the more your rep max will depend on your strength. The lighter the weight, the more your muscle endurance and aerobic capacity will matter. Gymnastics Movements consist mostly of upper body contractions. Because of this, rep maxes are much lower than in most Weightlifting Movements. Your rep maxes in Gymnastics Movements are well predicted by your strength and movement economy.…

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094 What Can We Learn from Games Athletes? 17:31

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Send us a text A question I got in the last webinar was, “If most competitor programs don’t follow these principles, how come there are athletes who follow them who are successful?” This question really is a bigger question of, “What can we learn from the training of elite athletes?” The short answer is: a lot. Of course. Here is a frame that I use to understand why elite athletes are successful. 1. Training Age How long has this athlete been training? 2. Set Point What did they come out of the box with? 3. Trainability How fast and how much do they respond to training?…

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093 Should You Train to Failure? Evaluating Options for Strength Training 15:38

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Send us a text Strength gains occur through neural adaptations and through muscle growth. Neural adaptations seem to be stimulated by muscle activity and force production. We ensure these by training explosively or by training heavy. Muscle growth, on the other hand, is stimulated primarily by mechanical tension. We ensure this by training close to failure. In this episode, we discuss: Training Explosively Training Heavy Loads Far from Failure Training Heavy Loads Close to Failure Training Moderate Loads Close to Failure Resources: Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy https://pubmed.ncbi.nlm.nih.gov/32681665/ Specific Adaptations to 0%, 15%, 25%, and 50% Velocity-Loss Thresholds During Bench Press Training https://pubmed.ncbi.nlm.nih.gov/35728808/ Velocity Loss as a Critical Variable Determining the Adaptations to Strength Training https://pubmed.ncbi.nlm.nih.gov/32049887/ Comparison of Velocity-Based and Traditional Percentage-Based Loading Methods on Maximal Strength and Power Adaptations https://pubmed.ncbi.nlm.nih.gov/30946276/ Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/34769755/ Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs https://pubmed.ncbi.nlm.nih.gov/32401690/…

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092 CrossFit Training Strategies from the Perspective of Concurrent Training 22:08

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Send us a text Concurrent Training is defined as training strength and conditioning in the same week. When you do Concurrent Training, you introduce the Interference Effect (also known as the Concurrent Training Effect). Above a certain volume of conditioning, you will slow down your strength gains. You can even make yourself weaker if you do enough conditioning. There are a few mechanisms that appear to cause the Concurrent Training Effect: Glycogen Depletion Neural Fatigue AMPK and SIRT1 lead to the inhibition of mTOR These mechanisms apply even after very short HIIT sessions (e.g. repeated :10 bursts on the assault bike). Interference gets stronger as you get more advanced, so advanced athletes need to be especially intentional about minimizing it. In light of these physiological realities, the researcher recommended these practical applications: "For advanced athletes, it is appropriate to divide pure strength and endurance exercises into separate training sessions. Single modality training sessions should be separated as much as possible (> 48 hours), especially for continuous endurance and hypertrophy-oriented exercises. When organizing training, consider the intensity of exercise, which can significantly impact the endocrine or immune system for up to several days. In the “mixed training session”, it is appropriate to give priority to strength training. In the “mixed training session”, the first part should not be too exhausting (RPE, %RM, HR) concerning muscle glycogen, the central nervous system, so as not to affect the upcoming exercise When choosing exercises and methods for one training session, consider the local load, and combine the upper and lower half of the body (gymnastics – running; squat – ski erg) When applying pure endurance exercise combined with the strength part, it is advisable to choose HIIT methods, or rowing, cycling. Before WOD, it is possible to choose a higher load for previous exercises to improve the economic cost of locomotion" Here are some of my best practices from all the research I’ve seen for athletes who need to make meaningful strength gains: Train fed – helps avoid glycogen depletion Train fresh – helps minimize neural fatigue Separate high intensity conditioning from strength training and keep it to 1-2 times per week Effects of heavy conditioning days will linger – even after 24-72 hours, so if strength is a high priority, aim to train it after a low day (mid-week active recovery day or complete rest day) Keep low intensity conditioning to 45 minutes or less Resource: CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675627/…

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091 Mental Fatigue and Physical Performance 18:43

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Send us a text Many studies have induced mental fatigue to see if it affects physical performance. They have everybody perform the test under normal conditions. Then they wait a couple days. Then they take one group, and have them perform 30-60 minutes of mentally fatiguing tasks right before the retest. The other group watches a documentary. Here are the tests that mental fatigue is likely to make you worse at: Endurance (e.g. cycling at 80% intensity to exhaustion, 30 minute TT) Muscle Endurance (e.g. repeating 50% 1RM to failure) Strength-Endurance Battery (e.g. repeated near-maximal sprints or jumps) Skill (e.g. soccer, basketball, and table tennis) Tests it is much less likely to affect: Anaerobic (30s all out, one time) Strength (maximal voluntary contraction) Power (sprinting, countermovement jump) Resources: Effects of Mental Fatigue on Strength Endurance: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/36509089/ Mental Fatigue and Sport-Specific Psychomotor Performance: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/33710524/ Effects of Prior Cognitive Exertion on Physical Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/31873926/ How to Tackle Mental Fatigue: A Systematic Review of Potential Countermeasures and Their Underlying Mechanisms https://pubmed.ncbi.nlm.nih.gov/35543922/ Mental fatigue impairs physical performance in humans https://pubmed.ncbi.nlm.nih.gov/19131473/ The Effects of Mental Fatigue on Physical Performance: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/28044281/ Endurance exercise-induced and mental fatigue and the brain https://pubmed.ncbi.nlm.nih.gov/32176398/ Mental Fatigue Impairs Endurance Performance: A Physiological Explanation https://pubmed.ncbi.nlm.nih.gov/29923147/ Mental fatigue impairs physical performance but not the neural drive to the muscle: a preliminary analysis https://pubmed.ncbi.nlm.nih.gov/36988671/ Mental fatigue impairs time trial performance in sub-elite under 23 cyclists https://pubmed.ncbi.nlm.nih.gov/31206523/ Interindividual Variability in Mental Fatigue-Related Impairments in Endurance Performance: A Systematic Review and Multiple Meta-regression https://pubmed.ncbi.nlm.nih.gov/36808018/ The effects of mental fatigue on sport-related performance https://pubmed.ncbi.nlm.nih.gov/30390836/ Mental fatigue impairs repeated sprint and jump performance in team sport athletes https://pubmed.ncbi.nlm.nih.gov/37957039/ Perceived Exertion: Revisiting the History and Updating the Neurophysiology and the Practical Applications https://pubmed.ncbi.nlm.nih.gov/36361320/…

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090 The Hierarchy of Evidence 24:15

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Send us a text https://www.paulbweber.com/complete-athlete-process I see a problem with how evidence is valued in the CrossFit community. It seems like personal experience and understanding of "the methodology" are all that matter in the eyes of many CrossFitters. This belief is difficult to defend. First, you must believe that personal experience is more valuable than any other source of insight. So-and-so has the answers because he's jacked, won the CrossFit Games, etc. That's valuable experience, no doubt. But it has to be weighed against evidence from other sources. Sources that are, in almost every case, stronger than personal experience. Second, you must believe that theory is capable of explaining all problems related to training. Have a problem? Constantly varied. Functional movement. High intensity. This is a high burden of proof to place on a theory. "The methodology" is not sufficient to be considered evidence. It is only a theory. In order for "the methodology" to produce evidence it has to be tested, like any other theory. When people contradict a statement based on "the methodology" I have to end the conversation. We are not valuing evidence the same way, so there's no progress that can be made. I believe there's a hierarchy of evidence. Insight can come from many places. The stronger the evidence, the more suggestive power it has. Personal experience is at the bottom of this hierarchy. Promising? Yes. Conclusive? Not very. Above personal experience is "expert opinion." This is where a lot of coaches live. Expert opinion is stronger, in most cases, than personal experience because the sample size is larger. Above personal experience and expert opinion we have scientific literature. I have heard the belief that because there isn't much literature on CrossFit, we can't learn much from research. We certainly have to be careful in our interpretation and application of all research, but there are loads of studies that apply to CrossFit. Studies on elite athletes in other sports Concurrent training studies Studies that help us better understand exercise physiology These, when carefully interpreted and applied, can be a strong source of insight for those who do CrossFit. Ideally, you have all three sources of insight to support how you train. Personal experience suggests it, experts suggest it, research supports it. That's what will lead to the best guidance for athletes, and the best future performances in our sport. If you're a coach, constantly go after all three sources of insight. Train - get your personal experience. Coach - get your clinical experience. Learn - practice understanding, interpreting and applying research. Everything has to be put to the test. And not just once - over and over again. My promise to you is to constantly put everything I teach to the test. I don't exist only in the realm of theory. I train myself and I train clients, I have skin in the game. I invite you to join me and seek insight that can help athletes in CrossFit. I invite you to test everything. We start Thursday, September 26th. https://www.paulbweber.com/complete-athlete-process…

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089 Researched Training Principles 26:22

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Send us a text https://www.paulbweber.com/complete-athlete-process *Sunday last day to get early bird price Principle #1: The Strength-Muscle Endurance Relationship Principle #2: Muscle Growth is Highly Correlated with Long Term Strength Gains Principle #3: The Concurrent Training Effect

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088 The Complete Athlete Process 18:49

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Send us a text https://www.paulbweber.com/complete-athlete-process

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087 you're training too hard. 46:17

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Send us a text We discuss: What is training intensity? Common mistakes CrossFitters make in their conditioning Insights from elite, Norwegian endurance coaches and athletes Sport-specific insights for each endurance modality We'll review the common mistakes: Training high intensity too frequently Finishing conditioning sessions at RPE 10 Training with too much variety Assuming crosstraining will make you better in your primary modality No week to week control Starting workouts too hot Showing up to the gym not knowing what you're going to do that day Not tapering Metcons at max intensity Assuming a little extra Zone 2 will produce a training adaptation And address them with insights from elite endurance athletes and coaches: The high-low model Competitions account for a large proportion of annual high intensity in most sports Considerably more moderate intensity than high intensity Mostly controlled, very few sessions "all-out" Do most or all of your quality sessions in your highest priority modality Practice week to week control of your sessions and progression Progressive intensity increases throughout each session Present key sessions to athletes 1-7 days in advance Before a competition, taper your training volume by 50% As intensity increases, rests get longer The minimum session length for low intensity training by modality Resource: Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations https://pubmed.ncbi.nlm.nih.gov/39012575/…

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086 What CrossFit Can Learn from the iF3 25:04

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Send us a text "The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body for competitive functional fitness. Our goal is to increase safety and fairness in functional fitness competitions through implementation of a standardized rulebook, clear movement standards, written safety guidelines for event organizers, training for technical officials, and increased competitive opportunities for athletes. Competitive Programming in International Functional Fitness Medley Style Competitions follows the following methodology: The tests are known in characteristics (i.e the categories or capacities being tested stay constant) but are unknown in demand (i.e. the actual movements, repetitions, loads, time domains, etc. being tested change at each competition). The tests are created with the intention of allowing athletes to perform to their max potential. The tests for the World Championships are initially created by the Programming Committee. All tests themselves are then performed and tested for safety, reliability, and response elicited well in advance of the competition date. The final testing protocol for the competition is sent to the Board of Directors for final approval." The iF3 has provided a great model for CrossFit, Inc. as far as: Intention Ordering Standardization Checks and Balances Balanced Testing https://functionalfitness.sport/…

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085 How Did We Get Here? 29:55

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Send us a text In the wake of the CrossFit Games, many people have found themselves disenchanted with CrossFit. For some, they feel that an organization they used to align with has betrayed their trust. 1. it’s important to recognize what makes CrossFit attractive 2. once we understand those characteristics, we can know what we want to preserve while CrossFit goes through something of a reformation We discuss: 1. Degradation vs. Sanctity 2. Risk vs. Safety 3. Physicality vs. Skill 4. Primal Man vs. Civilized Man 5. Effort vs. Thought 6. Survival vs. Hitting the Mark Here's what I'm trying to do - we chose CrossFit. You and I. We voted for it. With all of its risk. With all of its military connections and primal physicality. We don't want CrossFit to die, or even to change that much. We want it to be safe. But when something becomes safe to the point of having no risk at all, we lose interest. Finally, CrossFit is one of the only sports, or endeavors in general, that overtly makes a sort of spiritual claim. Crowning the winners of the CrossFit Games the "Fittest on Earth." In order for that claim to be compelling, it requires risk of pain, physicality, primal movement, effort and approaching physiological limits (like we had to when fighting for survival). However, in the opinion of many athletes, for years that intention has gone just a little too far. At the end, we want the athletes to emerge victorious. We don't want to have to honor them after death, we want to honor them in life. This requires that we reframe the CrossFit Games, and that the sport team at CrossFit, Inc.: clarify their intentions standardize the movements establish the competitive season develop safety protocols design balanced testing be accountable to checks and balances If these things happen, we can begin to see CrossFit as a sport, rather than a gauntlet of spiritual significance. And we can participate with an amount of risk we can all accept.…

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084 Response to the 2024 CrossFit Games 42:00

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Send us a text I share a recounting of the Lake Day event from various sources. I argue that these accounts indicate that there was unquestionable negligence on the part of CrossFit, Inc. and its leaders. I share my emotional reaction to Lazar's death and what I experience as the oppressive, unfair leadership of CrossFit, Inc. I suggest a way forward that must include a change in leadership at CrossFit, Inc. For deeper understanding of oneself and others on moral issues, I recommend reading The Righteous Mind by Jonathan Haidt. Resources The Righteous Mind: Why Good People are Divided by Politics and Religion by Jonathan Haidt The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification https://robbwolf.com/2009/11/24/the-black-box-summit-or-how-i-got-fired-from-the-crossfit-nutrition-certification/ Games Event 4 Sprint Couplet: Were some lanes faster than others? /w Stats https://www.reddit.com/r/crossfit/comments/cqlzej/games_event_4_sprint_couplet_were_some_lanes/ The CASTRO / VELLNER Controversy https://www.youtube.com/watch?v=eUu2HVXmCYc Event 5 – Ranch Loop – 2020 CrossFit Games https://games.crossfit.com/video/2020-games-ranch-loop/open RECAP: Individual Event 3 — 2021 NOBULL CrossFit Games https://www.youtube.com/watch?v=OfxChwYxnaQ Brent Fikowski in response to the 2024 CrossFit Games https://www.instagram.com/p/C-ntx57JG8y/?hl=en&img_index=1 …

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083 Steroids in Professional CrossFit 27:29

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Send us a text A recent study anonymously surveyed professional CrossFit athletes. 1/3 of the athletes surveyed used steroids. Elite athletes report using steroids to increase sport performance, to make more money, and often believe that others are using them. Most athletes acknowledge that steroids are effective. Which is correct – steroids are very effective at building muscle and strength. Most athletes also acknowledge that steroids are cheating and risky to your health. However, despite the majority of the athletes using steroids experiencing adverse effects (61.3%), most reported satisfaction with use, believing that the benefits outweigh the drawbacks. The most common steroid the pro CrossFit athletes used was testosterone (71%). Users deployed on average two types of steroids. Most users were male (74.2%) and about half were males aged 30-39. Athletes who are older and who have more competition experience are more likely to use steroids. From here, we cover: How Steroids Work Side Effects of Steroids Discussion of Steroids in Sport Assessment of Anabolic Androgenic Steroids Use Among Professional CrossFit® Athletes: Motives, Perception, and Safety https://pubmed.ncbi.nlm.nih.gov/38812099/ Anabolic–androgenic steroids: How do they work and what are the risks https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.1059473/full Self-reported attitudes of elite athletes towards doping: differences between type of sport https://pubmed.ncbi.nlm.nih.gov/16586338/ Doping in sport: a review of elite athletes' attitudes, beliefs, and knowledge https://pubmed.ncbi.nlm.nih.gov/23532595/ For full list of references, message me on Instagram @paulbweber…

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082 Differences between Tactical Training and CrossFit 18:39

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Send us a text I was recently asked what my thoughts are on rucking for CrossFit. The main differences between CrossFit and Tactical training are: 1. Careerspan 2. Skills In short, Tactical and CrossFit are different disciplines with unique demands.

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081 Profile of an Elite CrossFit Athlete 24:29

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Send us a text A study published last month looked at the characteristics of 19 elite CrossFitters. Here are some of their characteristics: Body Bodyweight M: 195lbs F: 150lbs Body Composition M: 12% BF (9.4-14.2%) F: 15-16% BF (13.2-17.8%) Lean Body Mass M: 165lbs lean mass (150-181lbs) F: 120lbs lean mass (114-128lbs) Strength Back Squat M: 415 +- 30lbs F: 285 +- 15lbs Relative Back Squat M: 2.13x BW Back Squat (1.94-2.32x) F: 1.93x BW Back Squat (1.77-2.09x) Anaerobic Capacity “Elite” at 30s Wingate Mean Power M: 968W W: 644W Aerobic Capacity “Unprecedented” VO2 Max – some on par with elite endurance athletes M: 62 ml*kg-1*min F: 55 ml*kg-1*min In light of these findings, I suggest a periodized approach to long term athlete development in CrossFit: 1. Muscle first. 2. Then strength. 3. Then capacity. Here's why I suggest this order: 1. Muscle size is protective against injury. 2. Muscle mass takes a long time to develop. 3. Neuromuscular efficiency will only get you so far. 4. It can be difficult to put on muscle mass in-season. 5. The sport tests premium movements more than work rate. 6. Strength is highly correlated with muscle endurance above 40% of 1RM. 7. The concurrent training effect only works one way. 8. Maintaining is less work than gaining. 9. With resistance training, you practice the same skills that make up the vast majority of the sport. Physical and Physiological Characteristics of Elite CrossFit Athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11209587/…

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080 Training Camp Recap 25:43

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Send us a text Join the interest list for the next training camp: https://paul-b-weber.ck.page/13e7cf61c4 2024 Training Camp Recap Friday "Combine" 1RM Snatch 1RM Back Squat 2k Row --- Saturday "Duathlon" 500m Swim 5k Run "Strongman" Station 1: 60 Seconds: Max Reps of 2 Axle Clean and Jerk + 2 Log Clean and Press Men Axle - 205# Log - 160# Women Axle - 155# Log - 120# Station 2: For time: 200m Run, 10 Tire Flips, 100ft Yoke Carry Men's Yoke - 500# Women's Yoke - 300# Station 3: Stone Over Bar, 6 Stones, 90 Second Time Cap Men 145-175-210-245-300# Women 95-110-145-175-210# "Skill" 10 Rounds for Time 5 Single Arm Dumbbell Overhead Squats @50/70# 4 Single Leg Pistols 30 Double Unders 2 Wall Walks 1 Rope Climb -immediately into- 200' HSW 20 Minute Cap --- Sunday "Premium Movement" 15-12-9-6-3 Ring Muscle Up Squat Clean @95/135 "Work Rate" 21-15-9 Assault Bike Cals Burpees Kettlebell Swings @24/32kg…

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079 Answering More of your Questions about Training 44:47

36 weeks geleden44:47

44:47

Send us a text In this episode: I have to miss a workout – can I switch days of my week around? Can I do Zone 2 on my rest day? How do I eat if I have to train right when I wake up? How do I know I’m improving my skill? My shoulder, knee hurts – what should I do? Should I get massage, cupping, scraping, chiro? What is a reasonable goal for me to set this year? What about supplements? How do I improve my mobility? Any information on cutting? What is muscle endurance? What about anaerobic training? What if I’m already big? Do I have to keep getting bigger? Do you have programs?…

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The Paul Weber Podcast « » 106 Gymnastics Volume, Intensity and Density

106 Gymnastics Volume, Intensity and Density

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The Paul Weber Podcast « »
106 Gymnastics Volume, Intensity and Density