Do you need a Strength Program to Improve your CrossFit Training?

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A common question most crossfitters face at one stage or another in their training is the notion of weather or not they need to start following a strength program.

Common reasons for this are

  • Other competitors are doing it
  • It seems to be the natural progression in training
  • You feel that if you found weights easier your overall ability to perform would improve

& here is the truth..

You could probably do with being a little stronger overall, it never hurts (until you are actually more strong than fit).

But generally if you are the average person, yes overall strength is definitely a plus

But what type of strength should be focusing on

Here are few breakdowns of different types of strengths that exist in training and in life

  • Raw Strength (think of this as your 1 rm strength)
  • Speed Strength (Think of this in terms of explosive movements, like power cleans and box jumps)
  • Muscle Endurance (think of this as your ability to do 10+ reps of a movement without burn out)
  • Static Strength (Think of this as your ability to hold positions, like a plank or a handstand)

Before you decide to follow a Raw Powerlifting Type program figure out if that is actually what you need

NOT EVERYONE NEEDS THAT

Especially not if you actually need to develop more speed strength or overall muscle endurance ( probably the most relevant for met cons)

So Think carefully about what areas you lack in and then work towards your goals

Here are your SOLUTIONS GUIDELINE

If you…

  • Struggle to complete all Bench Marks Rx’d you need more Raw strength
  • Struggle to improve your olympic lifts, you probably need more olympic lifting coaching but also speed strength
  • Struggle to do more than 10+ reps of weighted movements in work outs then you need more muscle endurance
  • Struggle to maintain good posture during barbell movements, running and handstands, you need more static strength

 

Next …

Goals are important so what would be some goals that everyone should aim for in Strength Training for the long term.

Average Joe and Jane

  • Male
  • Deadlift 2 x Body weight
  • Bench Press x Body weight
  • Back Squat 1.5 x Body Weight

 

  • Female
  • Deadlift 1.5 x body weight
  • Bench Press 3/4 x Body weight
  • Back Squat x Body Weight

 

Now that you have some guidelines to determine weather you need more speed strength or raw strength & also have a guideline of basic parameters of strength to aim for, hopefully you have more clarity around what areas you are lacking in and which ones need your attention

Note: In the Next Video we will discuss the Difference Between Training Gymnastics Vs Weight Training So Sign up to our newsletter to stay updated on that video next!