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© 2024 Vital with Paul Weber
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Paul is a 1:1 Coach and Resource for Advanced CrossFit, Hybrid and Tactical Athletes
"See how far you can go."
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What is Zone 2?Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is physiologically sustainable.Why is Zone 2 valuable? Intensity prevents you from training enough. Zone 2 allows you to accumulate a bigger training dose over the periods of time that really matter (months, years, career).How to do Zone 2 Because you are in a physiologically sustainable state, there is no need for rest. Zone 2 work can be cyclic...
Bottom line – SPECIFICITYLess specificity than simple barbell training When you have multiple training priorities (when you’re trying to improve in multiple disciplines simultaneously) then specificity becomes even more important. For a CrossFitter, the training effort you can give to any one discipline is less than it would be if you were just a weightlifter, just a gymnast or just an endurance athlete. When you have a scarcity of training effort, you need to be even more sel...
Mobility, Speed, Metabolite Tolerance, Recovery and PreparednessPeak biological ages by sport:Middle Distance Runners – 24 Sprinters – 25 Weightlifters – 26 *GAP*IronMan Triathletes – 33Powerlifters – 35 Bodybuilders – 36 MobilityShoulders and hips need more regular maintenancePositions required in CrossFit are not required by evolutionary biology, they require maintenance20 minutes a day for shoulders20 minutes a day for hipsEvery day3 exercises for each, 1-2 minutes...
Join the free training: https://www.paulbweber.com/base-training-blueprintWhat an offseason is not:CompetingSimulated competingTraining with no consideration for longevityTaking fatigue to the limit of your tolerance That is in season training, when all of those things are necessarySo what is the offseason then? During the offseason, you train to address your weaknessesYou identify, separate and pursue your training prioritiesYou consider longevityAnd fatigue is tolerableWhy is this nece...
If Snatch > 65% Back Squat, just get stronger. No full Olympic lifts until absolute strength improves.If Snatch < 55% Back Squat, you need to practice Olympic lifting at low loads and high volumes often.If Snatch is 55-65% Back Squat. Look at your strength:weight ratio.If Back Squat is <2.25x Bodyweight, get stronger.If Back Squat is >2.25x Bodyweight, you’re already quite strong. You may be able to see a similar performance increase with less effort by prioritizing skill. Especia...
These Events are a lot more “game-y” and entertaining than Quarterfinals. The tradeoff is that they are more exciting to watch but there will also be less separation, making it partly a test of fitness and partly a spectator sport. Event 15 Rounds for Time800m Run10 Clean and Jerks @185/125Time Cap: 30 Minutes4k Run = 15+ Minutes50 C+J = 3+ MinutesThis is a running event. Assault Runner will favor larger athletes. Posterior chain hot from this. This will be about runn...
For those who Quarterfinal Workout 3 was significantly lower than their other scores. 1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling. The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough. This means that the best way to improve your muscle endurance is to get stronger. These 4 exercises ensure you’re getting stronger in the movement patterns a...
Start with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the programming prioritized distinct attributes in each test. And there was good separation in each test. So it wasn’t about execution, there were real limiters in every test. Look at your scores. 1. Your scores are pretty balanced. Time to get strong. 2. You have one score that was significantly lower than the rest. Find your lowest score. If 2 was your lowe...
1. Lifters 2. Training Shoes 3. Versalifts 4. Straps 5. Runners 6. Grips 7. Tape 8. Synthetic Belt 9. Knee Sleeves 10. ClothingMy picks:LifterTYR L-1https://www.amazon.com/TYR-L189-Lifter-BLK-Gold/dp/B0CFPL1T1G/ref=sr_1_1?crid=1W6H4TRUHC3XS&dib=eyJ2IjoiMSJ9.9JnoXy-UtB6BzqRUrTCmim9TkmGYYOifoMbi9SaeEbbj8sqEiZvIdawO8pecqyO-fX7ohHEHS464Pje-MH2PzSBAP5Cmj80ZuT9bG-DgLUzJa1rXX623jtggX8ihUTtrbgcIrj_iWYgirJ97vLJft6Z_zqFm7cn1vwh_Xo9KqQQky-M1gHJn1Ojjh4FsmdyJnw2JfT_quOZ2Nu_veBY47STgmP4ABzu_Dr3GX...
Love these tests. Love the movement selection. Love the length. More separation and less execution-dependent than previous years. OrderPrioritize 1 and 2. Earlier submission window. More room for error with pacing, longer, possibly more room to improve your score with a redo. Workout 1Rest is gonna bait people. Imagine this is written as a “16 Minute AMRAP.” Or 12. 3:1 Work:Rest not enough to effect pacing that much. Row cals accumulate faster than snatches and box step ups – aim your effort ...
Abusive Notion #1If I stop training full tilt for a week, I’ll lose fitness. Truth #13-10 days is not enough time for detraining to occur. Abusive Notion #2Tapering doesn’t do anything. Truth #2Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports.1. Fresher – lower fatigue while maintaining fitness2. Time for aches and pains to go away – less restraint when it’s time to competeHow to Taper3-10 daysHalf the volume alwaysHalf the intensity sometimesWh...
A common cause for lack of progress is prioritizing conditioning at the expense of strength and skill. This results in a few negative outcomes: 1. Not strong enough because of the Concurrent Training Effect2. Mobility never gets addressed3. Too much high intensity conditioning leads to central fatigue and burnoutInstead, prioritize strength and skill first. Here's how: 1. Train with the Minimum Effective Volume of strength and hypertrophy~3–6 top sets of 1–5 repetitions each week per lift (sq...
Stimulus to Fatigue Ratio (SFR) in CrossFitThree Types of Stimulus1. StrengthMechanisms:Recruit more motor unitsInhibit GTOHypertrophyOutcomes:Can handle larger loads without encountering the muscles inability to supply the necessary forceAll movements in that pattern require a lower % of 1RM Contractions become more repeatableExamples:Top sets, accessory work2. ConditioningMechanisms:Increase rate of metabolite clearanceIncrease metabolite tolerance (if high intensity)Increase relative contr...
Muscle endurance is the ability to repeatedly apply submaximal force, and it is directly tested in CrossFit in a variety of combinations and movement patterns. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. This was demonstrated in a study that compared bench press 1RM to the results of a muscle endurance test. Performance in the muscle endurance test depended on maximal strength, bodyweight and maximum absolute power.The researchers conc...
The fatigue mechanisms that produce exhaustion depend on the exercise intensity. Exercise Intensity DomainsModerate – below lactate thresholdHeavy – above lactate threshold, below critical powerSevere – above critical power Almost everything you do in CrossFit occurs in the severe intensity domain.Below critical power, there are stable levels of muscle PCr, blood lactate and VO2.Above critical power, you’ll deplete PCr and progress towards your maximum lactate tolerance and VO2max. Each of th...
Previous studies that demonstrated the efficacy of low load resistance training were on less trained subjects, not elite athletes. Until recently, the proposed explanation for these findings was neuronal adaptation common among novices. This was a preliminary study that sought to test this training methodology with elite athletes. 18 Elite Korean Weightlifters trained 3x a week over 8 Weeks in one of three groups:Light – 30-60% 1RMHeavy – 60-90% 1RMBlendedBack Squat 1RM, Isometric Trunk Str...
KEY TAKEAWAYSIndividualization = QualityThe individual is a key variable in the dose-response equation, whether that dose is training, nutrition or recoveryControl your IntensityMaintain your composure in trainingTrend #1: Increase in training volumeIncrease in training volume over a career, mainly through an increase in the amount of low intensity training. Modern athletes are tolerating higher training volumes than previously recorded.500-900 hours per year9-17 hours/weekHow are they doing ...
Minimum Effective Dose for StrengthWhy this is important for CrossFitters: CF athletes often have multiple training priorities and a concurrent training approach. Knowing minimum effective doses allows athletes and coaches to maximize the return (gains) on energy expenditure (effort). Effort is the input, gains are the output. MED is the minimum training dose to produce meaningful gains. MEDs can maximize gains in a few ways: 1. MEDs leave more energy expenditure for other...
CONCURRENT TRAINING REVIEWStrength – adaptations to resistance training that include hypertrophy, maximal strength and powerEndurance – adaptations to endurance training that include aerobic endurance and capacity; define CTHigh Intensity – Training Zone 3, above LT2 aka the anaerobic threshold Low Intensity – Training Zone 1 or 2, below LT2 aka the anaerobic threshold VOLUME The less you do, the less you attenuate. Low intensity – 45 minutes, low glycogen, energy deficit can activate AMPK an...
Modern, elite endurance athletes perform ~80% of their training at low intensity and ~20% at higher intensity.It has not always been this way. This training intensity distribution appears to have increased in popularity each decade. The % of training at low intensity has increased.Defining the termsLT1 is the lowest exercise intensity at which there is a measurable increase in blood lactate concentration, compared to resting lactate concentrations.LT1 is not really a threshold. Nothing dramat...
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