How to get STRONG for CrossFit (and why you need to!) Part 1 of 3
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- Опубліковано 22 тра 2024
- If you're watching this video, I'm assuming you want to know how to get STRONG for CrossFit! Which is what this video series is all about. Welcome to part 1, where I teach you about the different kinds of strength you need to have to be successful in the sport of fitness.
I'll show you the strength pyramid, in which absolute strength makes up the base, or the foundation. This is the base that you build other types of strength on top of, which makes it a very important step that you can't afford to skip.
Find out where power, relative strength and skill comes into the equation so that you can start to build a plan around your own strengths and weaknesses.
Watch part 2 here: • How to Build RAW STREN...
And part 3: • How to get REALLY STRO...
Let me know in the comments; in which section do your weaknesses lie?
0:00 Intro
0:22 The Strength Pyramid
01:14 Absolute Strength
02:25 Power
02:51 Relative Strength
04:38 Gymnastic Skill
09:10 Where Are You Lacking Strength?
#wodprep #crossfit #strength
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Based on the strength pyramid, what areas of strength do you think you need to work on? Leave a comment below, and let me know if you have any questions! Part 2 and Part 3 are LIVE! Part 2: ua-cam.com/video/Li9TJaOzrwc/v-deo.html Part 3: ua-cam.com/video/RBcShA_Pcd0/v-deo.html
Relative. I struggle e.g. with pull-ups...
But I have another question. I am 53 now, doing CF for 8+ years. After 50 **a lot** has changed: metabolism, my body's reaction to training, etc. I had the intuition about Your piramide and 4 months ago added 2 days/week at a gym working on absolute strength. Result: +4 kg (I am 89 kg now), +20% strength, a bit worse cardio condition. I started reading and discovered some papers claiming that at my age, I should substitute HIT training with LIT (Low-Intensity Interval), some tips on diet, etc.
My question: can you give some tips on building strength and at least keeping the CF level after 50? I would truly appreciate some advice :)
Andy
Absolute!
@@AndrzejWodecki here's the reply that my head coach wrote to your comment!
"The articles on the risks of HIIT training stem around a chronic over use of the training modality which can cause a mitochondrial and metabolic issue in any age group of people (that is the claim).
This is no different than saying if you train really really hard all the time with poor recovery you will be worse off.
So its all about volume and dosing and moderation.
No program should be all out everyday. And that will help optimize recovery so that you can gain strength and fitness.
So a balanced training plan with intense days and lower effort days is key. CrossFit is safe. Just dont push to 100% effort every session."
@@WODprep Thanks :) Quite reasonable. But in case you find some reliable resource on training plans and diet for 50+, I would appreciate it. There is a lot of noise on the internet, so anything sensible is welcome.
Leg strength. You may very well speak on the subject in the next video 😉
I quit CrossFit b/c the programming did not have a focus on absolute strength. I signed up at LA fitness and started a 5/3/1 program. My numbers have objectively improved over the last 4 months. I wish more CrossFit owners would get this figured out!
I joined CrossFit for the opposite situation. I was on TX 5x5 for 2-3 years, and my lifts had plateaued. I also found my athletic performance (run fast/jump high/ sport endurance) had declined a little. My gym programs 1 basic lift per month on the 5-3-1 cycle, and that’s okay enough. Some people are getting stronger off of it. But for me, learning the clean, snatch, and jerk combined with Metcon has helped me improve athletically.
Sounds like you needed to find a better box rather than quit
I think a lot of gyms do it right, but some are simply trying to keep people fit (which is OK!) but sometimes causes a decline for those who have been lifting a while! Just like any template or gym programming, it’s going to work for a lot of people l, but not for all!
The standard CrossFit programming is always going to be generic. If you go to a half decent box then they will also have open gym sessions for working on specific goals
I need to work in all of it, but absolute strength would be the biggest one. I learned the different strengths in CrossFit, thank you for making this video and I look forward to the next one. ❤
Thanks! Video 2 will be out in the next couple days!
Absolute, 100% what is lacking in most gyms and where you see people leaving CrossFit.
A lot of gyms DO have an absolutely strength development track, but unfortunately not all of them.
Definitely power and the complexity of the snatch, jerk, clean haunt me. But, moving heavier weight through absolute strength is needed first, I am learning
Relative strength - bodyweight movements
Thanks for the good content - Relative and upper body absolute strength are the areas I need to work on
My weekness is Relative strength. Very informative video thanks 😊
For me it’s gymnastics that I need the most help with. Great video! I 100% agree that to many of us forget strength (and basic cardio) is the base.
Always working on absolute strength. I find that at my CrossFit gym most people are always shooting for how fast they can complete a workout, even if it means going lighter then they should. Sometimes its beneficial to go slower if your moving more weight, in my opinion. I know that has helped me in the long run.
My weakness is absolute strength definitely. But I have witnessed my improvements by recording my PBs. For instance, in January (when I started with crossfit) my deadlift was just with the barbell and 2.5Kg plates (20Kg in total). Now, I can lift 68Kg. Little by little 😊
This video was really useful to understand how can I focus my trainings. Thanks a lot for sharing 💙
For me it’s power movements. I come from a powerlifting background but I also have decent relative strength.
Since I just started Crossfit in February, I'm lacking everything except maybe BP... Looking forward to the next video, Ben!
Great post Ben! thanks for the information! it totally makes sense.
absolute (ly). Something I have always struggled with, having come from a running and bodyweight fitness background. I also think some of my hang up with absolute weight is that I don't have the mental fortitude to push heavy loads on heavy days. I'm a weeny, I'll back off from my 1RM or 3RM max if the stars aren't perfectly aligned, lol
This was great! Love the use of the pyramid to break down the focus required for different parts of CF. I 100% need to work on my absolute strength!
Thank you. I need to work on my absolute. I was trying to work harder ok the others, but my focus is my absolute strength.
This sums up exactly what I’m trying to do- build foundational strength! This is the area I need to work at in order to get better at the other things. My plan is 3x a week foundational strength using WODprep strength and 3 metcons per week. But I look forward to your next video to learn more!
That's a great plan! Our WPx Strength Track is a great way to add a little extra strength work - thanks so much for the support Kristen!
Looking forward to the next video!!
It's out already! Video 3 coming today...
I could not agree more with this video! I told a CF friend one time that I never felt in my initial 3 years of CF that I developed my real strength. Of course I got stronger, but relative to the years involved, I never got stronger. The PRs came as a result of better form, even on those “absolute” power movements. I took years off from CF bc of the pandemic and then to develop overall strength. When I returned to CF earlier this year, I was already hitting PRs on movements I hadn’t worked on much bc my absolute strength was better.
As for ur question, I can certainly still improve my absolute strength, but I can also improve my relative strength. My power is there. I can move the bar quickly and get under it quickly with balance. But I’m also overweight (240# at 6’0”, somewhere in the mid-20s for BF%) so moving my body weight is more difficult, esp if the goal is high volume. So losing body weight while maintaining my muscle mass and strength are the biggest area I need to improve.
I think you nailed it! The key to turning your absolute strength into relatve strength will come from shedding extra pounds all while making sure to keep training absolute strength!
Spot on. Absolutely, absolute strength.
Keep watching for more tips! Video 2 is out and 3 coming today.
Relative Strength is where I need to work!! HSPU are not an issue... its the pulling and grip (PU and T2B) which is my issue
Good work recognizing you need to focus on pulling, not pressing. More on that in the next video!
I definitely need to work everything to be honest (new-ish to CrossFit here) but I would not have imagined Absolute strength was actually a key factor in CrossFit
Absolutely a big factor! While not frequently tested in competition, it's very important to have because of the carry over to other elements of strength!
Relative strength is my weakness. I struggle targeting this area.
Great video explaining the foundations that no-one else is talking about 👍 I definitely needed to hear that I have to focus more on absolute strength to build up to relative strength right now. Thank you so much!
Thanks for watching!
Brilliant video I'm on it right now. I love strength training 🏋♀️🏋♀️🏋♀️🏋♀️🏋♀️
Personally I struggle with mobility. I am 52 and have been doing crossfit for the last 3.5yrs. My mobility has greatly increased but not optimal. I am ok with Absolute strength I guess but due to my mobility problems I struggle with Power although lately I have also improved int his aspect. What i struggle most is Relative strength and gymnastics. To compound things I also have a chronic golfer's elbow that really impairs my ability to do a lot of bar work but I still try. So yeah, I struggle with my body weight and gymnastic skill work. Great video BTW and thanks for sharing.
Glad you liked the video! Keep working on the mobility! You might be interested in checking out our mobility courses: wodprep.com/courses
This is exactly what I'm focussing on this year, having joined CrossFit last year, I rushed through the programming, picking up RX weights, doing BMU's and working on the high level gymnastic skills, but not focusing on strength and then I got injured while competing in the Open. When I recover I want to use Wendler's 5-3-1 programme to build on my absolute / relative strength and improve my base before I even attempt another BMU. I'm interested to see what Ben thinks the benchmark is for absolute strength is in the next vids. BTW, loved the last series you did on RXing the CrossFit Games, keep up the good work!
Sounds like you have a really solid plan! Hope you love the next two videos - we have a slightly different approach than the Wendler program, but that should still work pretty well!
Upper body relative and absolute strength. I can’t move a barbell fast either but I figure that will come without much particular extra work outside of the WODs.
It will come, but accessory weightlifting work would help make the progress come a little faster! Perhaps check out WODprep Weightlifting - wodprep.com/courses
Relative strength. Love the video
Thanks Kristin
Absolute strength - I can snatch 85kg and C+J 110kg, but can only back squat 130kg and deadlift 190 kg
I 100% agree with you! Increasing absolute will help your numbers go up on the snatch and c&j!
Hi, this video makes total sense, and is very uncomplicated! Only started CF Feb 23 at 49yrs, and loving it. Absolute strength is the area I really need to improve on! I’m quite good at relative strength and am ok with the power aspect of workouts. I’m small (5ft3in, 52kg) and need advice on building my absolute strength.💪🏻😊
Glad you liked it! Hope you like videos 2 & 3 as well!
Very timely video! Just last week, I was reflecting on what I lack for success in CrossFit and concluded that I lacked the underlying strength to be good at skilled movements and/or have the endurance for metcoms, etc. Your pyramid clarified for me the relative foundational elements of strength and helped me see the progressive nature of strength building. Thank you!
Second this! Almost an identical experience for me.
So glad to hear this helped you both. Video 2 is out now and the third one will be out today so don't miss them - got some more great tips for you.
"Too often, a major problem we run into with athletes, is they start to focus, and worry about, their POWER and GYMNASTICS skills.." >> This statement 100% called me out.
You’ll love the next two videos!!
Relative strength for me!
Thank you Ben, very informative video. At my age, absolute strength is my weakness, although I have progressed quite a bit.
The great thing with strength is; you can always revisit it and make it a priority. Keep at it, and watch out for video 3 out today!
I think I need my relative strength to increase. I can lift very strongly in my absolute strength, but struggle with body weight movements 😅
Could be power-to-weight ratio. So you might be strong, but relative to weight, not as much! This is very common and can definitely be helped with nutrition and practice!
I am curious about strength needed for dumbbells movements (db snatches).
In this years open I had to break the DB snatches and the Thruster since the volume of these movements with relative high weight was too much for me. I guess overhead stuff is the simple answer 😅
(I am the Engine CF type with proper gymnastic skills, so 100 burpees or some ring muscle ups are nice for me)
Great videos, thank you! These play an important part why I like CrossFit :)
It's probably an absolute strength issue. There's not too much high level skill with DB Snatches, but imagine if you could deadlift 500lbs.... it would feel like a paperweight!
Excellent video.
First of its kind, I think.
I went into crossfit thinking I would be able to do the relative/power and gymnastics within weeks, but alas no.
So I'm lacking in absolute strength
I'm looking forward to part 2
Thank you - glad you found it useful. Did you check out video 2? 3 is out today, with more tips on how to build the strength you need!
Hi Ben
Again a great video - love the model and the way you highlight the various aspects of strength
The case for me is that CrossFit is only a part of my competitions since I go to local functional fitness competitions year round
So I don’t really have a specific off season
If you could at a later point give your input into more tight cycles of strength that you could do year round that would be awesome!!
In order to truly be an "athlete" - it's important to have a true off season for strength development. You can still do competitions all year long, but you should prioritize the ones that mean the most to you, and try to peak for those. Strength development really can't be condensed. You can, but the results won't be as drastic as a full 10-12 week strength cycle focus.
For sure absolute stréngth
Absolute strength but only legs..front squat back squat. Knees keep me from doing those movements alot and it really shows with the next level movements.
Same....knees keep holding me back from working on squat strength.
Absolutely absolute strength is where I’m lacking
Absolutely!
Absolute
Relative Strength and then gymnastics
I am lacking power strength-…However, I work on absolute strength every workout- maybe I need more balance in my programming! Greet video Ben! I ALWAYS LEARN so much from your teaching!
Thank you! Oftentimes, adding in some more skill work for those power movements can be enough to bring up that weakness - if you already have your absolute strength where it needs to be!
Love the theory in this video... I wasn't even aware of this pyramid. for me im weakest in my Gymnastic and Relative strength!!
It's not talked about enough!
Relative strength
Relative strength for me for sure - still can’t get pull ups.
Needed to hear this. I am struggling a lot with wods because I haven't got the strength yet. And a lot of the time the programing doesn't allow for strength building and so I feel like I need to do extra work in my own time.
It's hard to focus on everything all at once. That's why we recommend periodizing training so that you focus on strength during the off season and build in more skills and metcons as the year progesses.
For me it's easy - power. But in terms of absolute strength, I think of it in two ways, (1) max strength/load vs. (2) ability to complete a lot of reps under somewhat less than your 1 rep max. I'm also inclined to argue that the latter is more important than the former. Thoughts? I thought that Quarterfinal workout 4 was (1), and probably for a majority of athletes, that was the case. But for the top athletes it was definitely (2) which I though made it a much better workout than I expected.
Yes, both 1rm and capacity at sub-1rm percentages is very important. In theory, if you drastically increase your 1rm, you will be able to complete lots more repetitions at sub-1rm ranges
Relative is definitely my area of weakness. Absolute isn’t perfect by any means but I’m pretty confident in most lifts for that raw strength.
Good stuff! Which relative things do you struggle with? Often times increasing your absolute strength (and keeping bodyweight constant) will drastically help your relative strength!
Muscle ups and HSPU I can’t do. Which I can do around 15 strict pull ups so you’d think a muscle up is possible. HSPU I’ve got a left shoulder instability so it’s more a fear of going down and up. Losing some weight would make me better at both of these for sure. I’ve got some extra lbs in the way. Maybe 15 or so.
@@WODpreprelative strength can also be improved by doing negative pull-ups or similar 💪
This was me btw. Google switched my accounts on accident. 😅
Hy Ben
Great video again 🎉🎉🎉
I’m lacking of Power but to improve that I think I have to work hard on my absolute strength… I guess these 2 are connected. No?
That’s why I joined WPXStrenght on March.
Thank you!
WPX Strength is a great program! I hope it's helping!
Very interesting ! Do you have targets for absolute strength (what is considerated good for men/women)?
I think I have to work on my relative strength.
YES! I will cover that in video 2 and 3!
For me its my Absolute strength by far.
i find that i can oly lift more than most at the gym and can do more gymnastic skill than almost all. but when it comes to how much can i lift, i just need to get lifting way more!
Time to get strong! Video 2 and 3 will help!
Absolute and Power
Time to get strong! Keep watching for parts 2 and 3...
Relative
Relative strength, for sure.. I'm on the heavy-er people camp.
Power and gymnastics
Finally, thanks to this video I was be able to realize where my weaknesses are. I need to focus on my absolute strength, then on my power. My best is relative strength. I'm 41, 1.64mts, 73kgs weight (~160lbs) and I'm stuck, for example, on my snatch :( (My RM is 135lbs). My back squat is ~255lbs, bench press 185lbs...
I'm waiting for your 3rd video to start focusing on my "lacks"...
Ben, any tips to get better for the next open and/or local competitions?
Glad it helped! For next Open/Competition I would start by looking at the movements or modalities that commonly trip you up. Look for low hanging fruit. When focusing on next year's Open, start now by building a huge strength base then periodizing your programming to peak for the Open.
Check out video 3 (later today) for more help with building strength and if you're looking for help with this kind of programming, head over to wodprep.com/train (for our daily programming tracks?
It's tough to build absolute strength at crossfit. The workouts are not built to improve that. Need to supplement with a gym routine. That being said I could use more in the power section. All starts at the bottom though
Yep, all starts with the foundation! More about how to add that into your training in video 2 and 3!
Thanks for the video, it makes things more clear for me. I definitely lack absolute strength. But during training I get problems with my body if I make my loads heavier. Like back pain and other reactions of my body. So I’m not sure how to train this raw strength.
Perhaps the program you're doing isn't suitable - or you need to work through some technique issues. More on this in videos 2 & 3!
Great video!!! My main weaknesses are Raw strength and Engine. Would you recommend focusing on both in parallel or will they undermine each other? Would it better to focus fully on raw strength now and then move on to engine focus in the autumn (or something similar)?
Kind regards
Jacob
Raw strength now, engine after that!
Definitely power is my weakness.
I have absolute and power the rest not so much
I am new to CrossFit (started mid January). I need to work on both absolute strength (everything on the list) and relative strength (esp. strict pull ups). I'm wondering which absolute strength exercises will help most with the pull ups. I know I need strong lats to do DL with proper form. Are there others I should focus on? Is there a relative importance of upper body strength vs. lower body strength? Looking forward to the next 2 videos!
I try to show up every day and have fun. The programming normally takes care of the rest
Hope the next 2 videos help!
For me, I'm still building absolute particularly in the upper body. This leads to lack of relative and power strength.
Agreed! Watch videos 2 and 3 for help with this!
Relative strength is my weakness at this moment. I was wondering how to progress gradually in this pyramid if I plan to participate in local competitions, like 3-4 times per year. I mean, there's no real off-season, so I was thinking in a quarterly training cycle. Wdyt Ben?
It's OK to compete all year, but also important to have 1 or 2 events you prioritize so that you can have a true off season to work on your weaknesses and develop strength (~8-12 weeks of true strength cycles)
Definitely absolute strength for me. At just 165 pounds I have pretty good relative strength, but the heavy bars crush me
At least you know where you need to focus your time and energy! Watch videos 2 & 3 for more on this...
I need to start back at the foundation with absolute strength.
Yeah so many people fall into the trap of rushing to get the skills without having a decent strength base. The good thing is, it's never too late to go back and build it up. Hope you enjoy videos 2 & 3 too!
You just made me feel a lot better about being all absolute strength and low skill. Coming from powerlifting to CrossFit, I guess that makes sense. 😂
Haha we all have our strengths! Check out my channel for more free skill tips - or I have a full range of courses you can buy too - www.wodprep.com/courses
Sounds like you need the Starting Strength NLP
I lack relative strength and gymnastics
Relative strength - tricep push ups are killing me and can’t do strict hspu
Currently doing the Wodprep gymnastics accessory but after watching this video, would you suggest it's best to focus on a Wodprep Strength accessory first? Because I believe I struggle with Relative & a bit of Power Strength.
Thank you
WPx Strength would be a great thing to focus on now, then later in the season move back to WPx Gymnastics!
I think my Power is lacking. I have a 166 kg back squat and 21 strict pull-up PRs, but only 95 kg C&J.
I’m missing DL (Absolute Strength) and relative strength.
I feel like my absolute strength as far as squats and strict press. I think my deadlifts and bench are decent. And I'm definitely lacking relative strength for HSPU. What would you say a strict to jerk percentage should be. I can only strict press 90# but push jerk 150.
I can strict press ~200lbs, and jerk ~315lbs. We share similar percentages - but I know that the Jerk is largely a technique issue for me!
That's a pretty impressive strict press.
I'm lacking in absolute strength.
Relative power... or absolute when it comes to strict press....
Makes sense! Upper body pressing is a common weakness we see with female athletes - definitely something to focus on, which will help with relative things like push-ups and HSPU!
I think I could work in all 3 honestly. I’ve spent the last few months building up my engine (which has significantly improved) but it seems my strength has suffered as a result. For example, I did really well on workout 2 of quarter finals (few reps short of finishing), but couldn’t hit the 165 clean and jerk for workout 4 to save my life lol. Not sure how to balance both engine and strength without one affecting the other.
It's good to put some focus in one area over another for a while - it's hard to improve everything all at once as you say. What we encourage at WODprep is taking some time to focus on one - while doing enough of others to maintain them, then switch focus when you've brought a weakness up. You often have to do a lot of work on something to build it up, but it's surprising how little you need to do to maintain it. More on this in the next videos...
As an ex/ current(ish) powerlifter - currently ranked somewhere in all time top 10 for my age and weight class the bottom bits are not my issue. Flexibility especially thoracic and skills are what I lack. Although powers is good my flexibility really limits my oly lifting and I simply don't have the skills yet .. Although I did manage 50 kilpping pull ups today as part of today's WOd down as 5 sets of 10 😁
Oh and my fitness needs work too ... No surprise lol
I’ve plateaued as far as absolutel strength is concerned
I lack in absolute strength first.
I feel like my absolute strength is relatively good. However when it comes to volume especially deadlift, KB deadlifts, thats when I cannot even lift 70% of my 1RM after a few reps due to my back acting up. Should I then focus on strengthening the muscles in my lower back and add more volume in my sessions or should I focus on Power and Volume?
If your back is weak relatively, then yes - I would focus on building that up first!
Upper Body Absolute Strength. Deadlift, back squat, front squat are ok. Bench Press and Strict Press are lacking
Love it, we cover both of those in the next video!
absolute
What if you’re weak and lack strength in general? 😅 it’s brutal out here.
Time to work on Absolute strength!
Absolute strength needs some work.
How do you improve relative strength? That’s where I struggle, Is it simply losing weight in body fat?
Losing body fat (if you have excess fat to lose) will certainly help, and if you already have plenty of absolute strength.
I would say I lack in most areas of absolute strength. Do you have a program that one could follow to improve here?
YES! Watch video 2 and then 3 (out today) where I go into more detail on that!
Mine would be relative strength
I think my weakness is in Power :/
Strict HSPU
I’m lacking absolute strength.
Check out video 2 which is out now, then 3 out today for more help with this.
Putting "things like kipping patterns" and "high volume kipping ring muscle ups" at the top of any pyramid of strength is absurd. Only CF's long time cult members would say this with a straight face. Gymnastics strength by itself at the top of a strength pyramid, which is really just relative strength, is dubious itself. Power is king in real life. And, power is also king in real gymnastics.
Yes, as a cult we are just out here trying to spread absurdity so we can increase our cult members.
no advice for age group wods ! i am disappointed 😢
wodprep.com/blog/crossfit-age-group-semifinals-2024-workouts-strategy/
This is a joke! CF was the way to functional living and getting stronger and more agile. Now claiming you need to get strong to be able to do CF.