How to get optimal gains from your strength training
Progressive overload is a subject that does not get a lot of attention inside of CrossFit. The reason probably being that their initial training philosophy was about constant variance in training. CrossFit wanted everybody to “prepare for the unknown.” by being a jack of all trades and a master of none. Although this sounds really entertaining, there is a catch to it. You miss out on possibly one of the biggest training principles known; “progressive overloading.”
Progressive overload basically means that you make an exercise or activity slightly more difficult over time. The idea of progressive overload is to keep the body challenged in order to keep making desired adaptations. Why is it difficult for a CrossFitter to endeavor progressive overload? Their constantly varied training makes it very difficult to make slight adjustments in exercises programs.
A program that integrated progressive overload would look like:
21-15-9
push ups
squats
to
21-15-15-9
push ups
squats
With the CrossFit mindset it would look something like:
21-15-9
push ups
squats
to
21-15-9
snatches
burpees
You can see these last two workouts do not adjust to one another. Programs that switch from exercise to exercise each week potentially limit growth. This is because there is always a neurological limiting factor when you perform an exercise that you have not done in a long time. Your body is limited in expressing its true capabilities due to motor control always being in the way. Apart from that, your body needs to be challenged in order to grow. Unless you know everything about your workout - rest times, rep schemes, tempo/time under tension, exact weights, speed/power output, distance traveled - and act on this data by making an adjustment somewhere, you are missing out on progressive overload. To realize progressive overload, one needs to stay under a certain individual threshold of tolerance and safety.
So, what are some ways to utilize progressive overload inside CrossFit?
1.Increase weights
This is one of the most common ways to make an exercise or activity more difficult.
I.e.
week 1: 4x8 squat @200 lbs
week 2: 4x8 squat @205 lbs
week 3: 4x8 squat @210 lbs
etc.
Although this looks simple, one must assure all possible variables are alike as it would hinder progressive overload. Think of:
-sleep
-tempo
-rest times
-range of motion
i.e. (Variation in Tempo)
week 1: 4x8 squat @200 lbs, tempo 2201
week 2: 4x8 squat @205 lbs, tempo 2204
HOW to READ TEMPO
First number is the lower or negative(lengthening of muscle)
Second is the hold
Third is the positive or shorten the muscle
Fourth is the hold at the top
2. Increase volume
This is also a common way to increase difficulty in training.
I.e.
week 1: 4x8 squat @200 lbs
week 2: 5x8 squat @200 lbs
week 3: 4x10 squat @200 lbs
week 4: 5x10 squat @200 lbs
As you can see, you can increase the reps or the sets. Typically not both as it could be a jump that is too big, resulting in failing reps or teaching compensatory movement patterns. Of course there is a certain limit to this where you would quite likely want to increase in weights and then increase the volume with that weight overtime. With the gymnastics movements, this would be the moment where you could start implementing weighted vests. You can also try out some of the ways below in combination with increased reps.
3. Increase time under tension
Time under tension (TUT) can be a deadly way of making exercises more difficult. To successfully implement TUT one needs to accurately track tempo. One way you can easily implement this (not with all exercises) is actually by decreasing the tempo but only during the easy phase of the tempo.
i.e.
week 1: 4x8 squat @200 lbs, tempo 2201
week 2: 4x8 squat @200 lbs, tempo 2200
The typical way of implementing progressive overload via time under tension looks like this:
week 1: 4x8 squat @200 lbs, tempo 2201
week 2: 4x8 squat @200 lbs, tempo 3301
Although it does not seem like that much of a change the overall time under tension increased from 160 to 224, that is a HUGE step.
4. Decrease resting times between sets
This could lead to a more metabolic response, but this is a legit way of implementing progressive overload. I am not sure if there are apps that track rest times, you can simply look at the times each set as you finish and you´ll be fine.
i.e.
week 1: 4x8 squat @200 lbs, 3 min rest
week 2: 4x8 squat @200 lbs 2:30 min rest
week 3: 4x8 squat @200 lbs @2:00 min rest
week 4: 4x8 squat @200 lbs @1:30 min rest
5. Increase velocity
For this you'll likely want to utilize a velocity tracker. Increasing the speed of the lift can be used in different ways.
1.Keep the weights the same and try to lift it faster over time.
i.e.
week 1: 4x8 squat @200 lbs, 0.7 m/s
week 2: 4x8 squat @200 lbs, 0.8 m/s
2.Lower the weights allowing for a faster contraction.
i.e.
week 1: 4x8 squat @135 lbs, 1.5 m/s
week 2: 4x8 squat @115 lbs, 1.9 m/s
6. Increase range of motion
Range of motion can be implemented in various ways.
1. Adding a progressive deficit
i.e.
week 1: 4x8 handstand push ups
week 2: 4x8 handstand push ups on 25 lbs plates
week 3 4x8 handstand push ups on 45 lbs plates
2. Start with partial reps and a heavier weight, then extend the range of motion with the same weight
i.e.
week 1: 5x5 Block pulls from above the knees @400 lbs
week 2: 5x5 Block pulls from below the knees @400 lbs
week 3: 5x5 Block pulls from 1/2 of the shins @400 lbs
week 4: 5x5 Deadlifts @400 lbs
In conclusion
All of these methods have different benefits to them. One thing is for sure though: there are still plenty of ways to make your exercises more difficult even if you do not have access to a gym. This is a great opportunity to experiment with one of the methods previously mentioned! You can even combine them with each other if you want.
Are you still looking for a bit of guidance in your training? Contact me today to get started with your personal program!