Train your weakness, not your strength
This is going to sound wild, but consider dropping your strength training to only 2 times a week! What, am I an idiot?! Strength training rocks! Yes I agree, that's why I stick to powerlifting and strongman, BUT consider the numbers mentioned above.
Top level guys squat around 400 and pull around 500. You're focusing on your most trained attribute 4 days a week, yet don't have a structured plan for aerobic training, that which you need to work on most. Think about it.
You could lose 200-300 pounds off your main lifts and still be fine as far as strength goes, but your aerobic condition is not competitive. That's what you might want to focus on and get a cardio coach who really understands the energy systems and how to increase mitochondria, cardiac output, fast/slow twitch oxidative capabilities, threshold training, cardiac power and so on. The aerobic system has a tremendous capacity for improvement, it should be the base of training for an endurance sport like crossfit. Crossfit is such a young sport, I can see that the training systems are still developing a lot, and with a smart training program it's possible to get a good advantage over the less educated competitors.
Thanks for sharing your project, it's very interesting to see how your body changes with the change of sport! Thanks a lot! I hope my ideas were helpful to you reaching your goals. :read: :)
July 16th, 2012 @ Crossfit PB
Back from the Games and more motivated than ever. One of the best experiences of my life.
Got to spend a lot of time with various people and had a lot of great feedback on my training. I'm not going to go into all the details as you will see it unfold as we go along.
One thing though is you'll see a lot of changes in my programming as I really focus on my weaknesses. I'm turning the majority of my programming over to Anders Varner and the folks at Crossfit PB. This isn't because I don't feel like what I am doing will work, but more about finding people who have achieved the level I wish to obtain and fast tracking my progress. We both agree that if I wasn't at the strength level I am then what I've been doing with a few small tweaks would absolutely be the best course of action. However, we need to prioritize and as I have some MASSIVE areas I need to catch up on this needs to be prioritized.
Here's how today broke down.
1) Mobility work
2) Snatch off high box - Technique work
Need to learn how to move my body faster. I'm so used to being rigid and tight that it's hard for me to move in a fluid motion.
3) High bar olympic back squat - worked up to 315x5 with 3 second pauses in bottom position
I need to learn to get comfortable in the bottom position as I'm going to be spending a lot of time there with all these new exercises. Surprisingly, I'm able to perform these pretty well but hanging out for three seconds in the hole is never fun.
Metcon - 30 seconds of each x 4 rounds
a) High bar olympic back squat - 135lbs
b) Full sit ups
c) Handstand holds against wall
Rest time was the time it took to get to the next station. Nothing fun about this.
Sprints 100m x 5
Legs were already shot, low back was throbbing and I wanted to quit before we even started. Then I thought "Froning's probably already worked out twice today". Pushed through and although it was by no means fast, I did the work.
Sidenote* In high school my best time for the 100m was 11 seconds flat. I also ran on the 400m relay team and clocked a best time of 53.7 seconds. Gives me something to shoot for.
July 17th, 2012 @ Crossfit PB
1) Mobility work
2) Snatch off low box - more technique work
3) Push Press - 3x5
4a) Ring Dips - Max reps
4b) Kipping Pullups - Max Reps
Figured out how to string together kipping pullups. I get a little wild after 3 or 4 reps but I felt like I made a step in the right direction today.
AMRAP - 12 minutes
a) Snatches x14 w/115lbs
b) Burpee to Ring dips x7
Later in the evening I hit 30mins on the elliptical after I got done coaching.
July 18th, 2012 @ Crossfit PB
Today was one of those days were everything hurt. Luckily, my massage girl could squeeze me in and so I got a little work done to flush out some soreness before I had to hit the gym.
In the gym we focused a lot on technique and didn't worry about the weight, so if everything seems light, that's because it was.
1) Mobility Work
This was brutally painful today and came straight from Kelly Starett. Basically, we took a Rouge VooDoo Floss Band and wrapped it around the top of my arm as tight as possible, then forced my arm into flexion and extension before hanging on the pull-up bar. Hurt like a bitch but gave me at least a inch of extra arm length allowing me to get into the front squat position.
2) Split Jerk - 5x3 w/95lbs
Technique, technique, technique. Learning to move my body fast under the bar vs moving the bar fast away from the body is going to take some time, but things started to click towards the end.
3) Front Squats - 5x3 w/135lbs
Don't really remember how many sets we did as again we were just working on technique. Keeping elbows up and getting my body into the bottom position. Frustrating as the weight feels so light yet I struggle with the catch position and balancing so the concentric phase is terrible. At least standing up is easy.
4a) Romain Deadlifts - 3x8 w/225lbs
4b) Goodmornings - 3x8 w/95lbs
Superset with no rest between them. Hamstrings were fried.
Conditioning Test - 5mins
Row 500m then complete as many Thrusters w/95lbs as possible. I finished with 20.
This was done to give us some base numbers for my current fitness level. I will do a few more tests next week as well. Plan is to come back to these every now and then to track progress.
high resistance intervals
A tip for hill sprints: try them as high resistance intervals. Since you have a high bodyweight this makes it more effective. Do 5-10 second sprints and rest enough to bring heart rate to below 130. Can go up to 10 sets a couple of times a week.
This should have the effect of actually increasing the aerobic capabilities of your fast twitch fibers, which normally are primed for anaerobic work. Avoid getting your heart rate over your anaerobic treshold, so that the work is high intensity but aerobic! More than 10 second sprints with high resistance will start accumulating lactic acid which defeats the purpose of high resistance intervals for aerobic efficient power output. I believe the effect on a cellular level is increased mitochondria in the fast twitch fibers, but I might remember wrong. This should be helpful since your fast twitch fibers are pretty large.