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Paul Weber द्वारा प्रदान की गई सामग्री. एपिसोड, ग्राफिक्स और पॉडकास्ट विवरण सहित सभी पॉडकास्ट सामग्री Paul Weber या उनके पॉडकास्ट प्लेटफ़ॉर्म पार्टनर द्वारा सीधे अपलोड और प्रदान की जाती है। यदि आपको लगता है कि कोई आपकी अनुमति के बिना आपके कॉपीराइट किए गए कार्य का उपयोग कर रहा है, तो आप यहां बताई गई प्रक्रिया का पालन कर सकते हैं https://hi.player.fm/legal।
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Squid Game: The Official Podcast
Squid Game is back, and so is Player 456. In the gripping Season 2 premiere, Player 456 returns with a vengeance, leading a covert manhunt for the Recruiter. Hosts Phil Yu and Kiera Please dive into Gi-hun’s transformation from victim to vigilante, the Recruiter’s twisted philosophy on fairness, and the dark experiments that continue to haunt the Squid Game. Plus, we touch on the new characters, the enduring trauma of old ones, and Phil and Kiera go head-to-head in a game of Ddakjji. Finally, our resident mortician, Lauren Bowser is back to drop more truth bombs on all things death. SPOILER ALERT! Make sure you watch Squid Game Season 2 Episode 1 before listening on. Let the new games begin! IG - @SquidGameNetflix X (f.k.a. Twitter) - @SquidGame Check out more from Phil Yu @angryasianman , Kiera Please @kieraplease and Lauren Bowser @thebitchinmortician on IG Listen to more from Netflix Podcasts . Squid Game: The Official Podcast is produced by Netflix and The Mash-Up Americans.…
070 Answering your Questions about Training
Manage episode 424196513 series 3498945
Paul Weber द्वारा प्रदान की गई सामग्री. एपिसोड, ग्राफिक्स और पॉडकास्ट विवरण सहित सभी पॉडकास्ट सामग्री Paul Weber या उनके पॉडकास्ट प्लेटफ़ॉर्म पार्टनर द्वारा सीधे अपलोड और प्रदान की जाती है। यदि आपको लगता है कि कोई आपकी अनुमति के बिना आपके कॉपीराइट किए गए कार्य का उपयोग कर रहा है, तो आप यहां बताई गई प्रक्रिया का पालन कर सकते हैं https://hi.player.fm/legal।
In this episode, we answer the questions:
- How do you define Zone 2?
- When in an ideal training day should you do Zone 2?
- How do I know if I could be doing more conditioning?
- How do I know if I’m attenuating my strength gains?
- Is this the right RPE?
- Should I push through the pain or modify?
- How do I know I’m getting better at gymnastics?
- Should I make up a workout I missed?
- Should I train when I’m sick?
- Am I progressing fast enough?
102 एपिसोडस
Manage episode 424196513 series 3498945
Paul Weber द्वारा प्रदान की गई सामग्री. एपिसोड, ग्राफिक्स और पॉडकास्ट विवरण सहित सभी पॉडकास्ट सामग्री Paul Weber या उनके पॉडकास्ट प्लेटफ़ॉर्म पार्टनर द्वारा सीधे अपलोड और प्रदान की जाती है। यदि आपको लगता है कि कोई आपकी अनुमति के बिना आपके कॉपीराइट किए गए कार्य का उपयोग कर रहा है, तो आप यहां बताई गई प्रक्रिया का पालन कर सकते हैं https://hi.player.fm/legal।
In this episode, we answer the questions:
- How do you define Zone 2?
- When in an ideal training day should you do Zone 2?
- How do I know if I could be doing more conditioning?
- How do I know if I’m attenuating my strength gains?
- Is this the right RPE?
- Should I push through the pain or modify?
- How do I know I’m getting better at gymnastics?
- Should I make up a workout I missed?
- Should I train when I’m sick?
- Am I progressing fast enough?
102 एपिसोडस
सभी एपिसोड
×Send us a text Lack of week to week control Lack of fatigue management Too much variety Too frequent severe and extreme intensity conditioning Lack of offseason, lack of periodization leads to lack of peaking, lack of availability
1 101 Programming Strength for CrossFit 29:48
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29:48Send us a text In this episode, I cover: My personal experience in the sport and how important it was to me to figure out how to get stronger and build muscle as a CrossFit athlete How CrossFit values strength over gymnastics and conditioning My experience coaching athletes on strength-biased programs The problem with most CrossFit programs and why most people can't get stronger on them How strength works Whether you should train explosively or close to failure Which exercises to do Training frequency Number of sets per week An offseason strength-biased program Cycle length Common weak points in CrossFitters…
1 100 Some things I've changed my mind about 41:30
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41:30Send us a text CrossFitters have to do anaerobic training You have to do every movement every week Do as little movement prep as you can Always progress aerobic work from long to short CrossFitters shouldn't train explosively Scientific evidence always trumps experience Supplements don't work Eating more will always result in more lean body mass gain The effectiveness of crosstraining…
Send us a text CrossFit, Inc. appears to be taking a major step away from being an events company. The product that CrossFit, Inc. is offering athletes in 2025 is poor. And leaves a big opportunity for other events companies to provide better experiences. Hyrox is just one of them. Here’s what I’m telling my clients who are competitive fitness athletes – look for other experiences outside of the CrossFit, Inc. season. I understand the title of Fittest on Earth and CrossFit Games and “Semifinals” etc. have clout in the minds of many – but it may not be like that for much longer. Here’s the check I would do if you’re an athlete – does competing in an online “semifinal” really mean anything? To you? To the community? Is it as good of an experience as a Hyrox event? Or a big in person competition? Online competitions are objectively worse than in person comps for everyone except the company running them. I will admit that there’s still plenty of nostalgia and aura around the CrossFit, Inc. season. And that’s still something – if you want to do it – go for it. Just be aware that the resources are shifting, the professional athletes will probably shift with the resources, and the clout will shift with pro athletes. Here’s what a great sport could look like. INTENTION - athletes are honored not degraded All events are in person Standardization number of events, order of events, purpose of each event movement selection checks and balances…
1 098 3 Things I Wish I Knew as an Athlete 24:58
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24:58Send us a text Effort isn't the only thing that matters. Release the outcome. Trust your coach.
Send us a text In this episode, I talk about: the feelings that led me to start a business the very first thing I did exactly what I did every week to go from 5 clients to a successful business
Send us a text In this episode, I talk to gym owners about the concept of a Pro Gym and how this would benefit CrossFit competitors. Key features of a Pro Gym: Presence of a pro or semi-pro level competitor 24 hour access to all necessary equipment Individualized coaching offerings (individual design, personal training, small group training)…
Send us a text We know that CrossFit consists of Monostructural (M), Weightlifting (W) and Gymnastics (G) movements. For Monostructural Movements, the tension in the muscle is relatively low. Maybe 20% of 1RM. Because the % 1RM is so low, these tasks are more sustainable, and I can slow down or speed up as needed. Here it helps to see the relationship between pace and time. The shorter the workout, the faster you can go. But for Weightlifting and Gymnastics movements, the tension in the muscle is much higher. Anywhere from 30-100%. When we try to use the Pace and Time frame, we run into a problem. Pace is constant in these movements. I can’t really speed up how fast I do wall balls, or snatches, or chest to bar. The pace in these movements is determined by how short your arms and legs are. Instead of a relationship between pace and time, for Weightlifting Movements, it helps to think about the relationship between % 1RM and Rep Max. The heavier it is, the fewer reps you can do. For gymnastics, it’s just much harder to measure % 1RM. So I think about the relationship between Rep Max and Time Spent Working. The bigger your rep max, the longer you can keep working without having to stop. You have a rep max for every Weightlifting and Gymnastics movement you might see in a CrossFit workout. Say, for example: Your rep max for 275/405# Deadlifts is 5 Your rep max for 155/225# Front Squats is 10 Your rep max for Ring Muscle Ups is 15 Your rep max for Wall-Facing Handstand Pushups is 20 Your rep max for 85/135# Snatches is 30 Your rep max for 65/95# Thrusters is 50 Your rep max for Dumbbell Snatches is 100 Your rep max for Wall Balls is 150 Your rep max for Double Unders is 300 The higher your rep max, the more time you spend working. This ability to work continuously is key to winning workouts. With Monostructural Movements, you can slow down or speed up as needed. With Weightlifting Movements, pace is constant and determined by the length of your arms and legs. Your rep max will determine how much work you can do without having to stop. The heavier the weight, the more your rep max will depend on your strength. The lighter the weight, the more your muscle endurance and aerobic capacity will matter. Gymnastics Movements consist mostly of upper body contractions. Because of this, rep maxes are much lower than in most Weightlifting Movements. Your rep maxes in Gymnastics Movements are well predicted by your strength and movement economy.…
1 094 What Can We Learn from Games Athletes? 17:31
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17:31Send us a text A question I got in the last webinar was, “If most competitor programs don’t follow these principles, how come there are athletes who follow them who are successful?” This question really is a bigger question of, “What can we learn from the training of elite athletes?” The short answer is: a lot. Of course. Here is a frame that I use to understand why elite athletes are successful. 1. Training Age How long has this athlete been training? 2. Set Point What did they come out of the box with? 3. Trainability How fast and how much do they respond to training?…
1 093 Should You Train to Failure? Evaluating Options for Strength Training 15:38
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15:38Send us a text Strength gains occur through neural adaptations and through muscle growth. Neural adaptations seem to be stimulated by muscle activity and force production. We ensure these by training explosively or by training heavy. Muscle growth, on the other hand, is stimulated primarily by mechanical tension. We ensure this by training close to failure. In this episode, we discuss: Training Explosively Training Heavy Loads Far from Failure Training Heavy Loads Close to Failure Training Moderate Loads Close to Failure Resources: Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy https://pubmed.ncbi.nlm.nih.gov/32681665/ Specific Adaptations to 0%, 15%, 25%, and 50% Velocity-Loss Thresholds During Bench Press Training https://pubmed.ncbi.nlm.nih.gov/35728808/ Velocity Loss as a Critical Variable Determining the Adaptations to Strength Training https://pubmed.ncbi.nlm.nih.gov/32049887/ Comparison of Velocity-Based and Traditional Percentage-Based Loading Methods on Maximal Strength and Power Adaptations https://pubmed.ncbi.nlm.nih.gov/30946276/ Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/34769755/ Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs https://pubmed.ncbi.nlm.nih.gov/32401690/…
1 092 CrossFit Training Strategies from the Perspective of Concurrent Training 22:08
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22:08Send us a text Concurrent Training is defined as training strength and conditioning in the same week. When you do Concurrent Training, you introduce the Interference Effect (also known as the Concurrent Training Effect). Above a certain volume of conditioning, you will slow down your strength gains. You can even make yourself weaker if you do enough conditioning. There are a few mechanisms that appear to cause the Concurrent Training Effect: Glycogen Depletion Neural Fatigue AMPK and SIRT1 lead to the inhibition of mTOR These mechanisms apply even after very short HIIT sessions (e.g. repeated :10 bursts on the assault bike). Interference gets stronger as you get more advanced, so advanced athletes need to be especially intentional about minimizing it. In light of these physiological realities, the researcher recommended these practical applications: "For advanced athletes, it is appropriate to divide pure strength and endurance exercises into separate training sessions. Single modality training sessions should be separated as much as possible (> 48 hours), especially for continuous endurance and hypertrophy-oriented exercises. When organizing training, consider the intensity of exercise, which can significantly impact the endocrine or immune system for up to several days. In the “mixed training session”, it is appropriate to give priority to strength training. In the “mixed training session”, the first part should not be too exhausting (RPE, %RM, HR) concerning muscle glycogen, the central nervous system, so as not to affect the upcoming exercise When choosing exercises and methods for one training session, consider the local load, and combine the upper and lower half of the body (gymnastics – running; squat – ski erg) When applying pure endurance exercise combined with the strength part, it is advisable to choose HIIT methods, or rowing, cycling. Before WOD, it is possible to choose a higher load for previous exercises to improve the economic cost of locomotion" Here are some of my best practices from all the research I’ve seen for athletes who need to make meaningful strength gains: Train fed – helps avoid glycogen depletion Train fresh – helps minimize neural fatigue Separate high intensity conditioning from strength training and keep it to 1-2 times per week Effects of heavy conditioning days will linger – even after 24-72 hours, so if strength is a high priority, aim to train it after a low day (mid-week active recovery day or complete rest day) Keep low intensity conditioning to 45 minutes or less Resource: CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675627/…
1 091 Mental Fatigue and Physical Performance 18:43
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18:43Send us a text Many studies have induced mental fatigue to see if it affects physical performance. They have everybody perform the test under normal conditions. Then they wait a couple days. Then they take one group, and have them perform 30-60 minutes of mentally fatiguing tasks right before the retest. The other group watches a documentary. Here are the tests that mental fatigue is likely to make you worse at: Endurance (e.g. cycling at 80% intensity to exhaustion, 30 minute TT) Muscle Endurance (e.g. repeating 50% 1RM to failure) Strength-Endurance Battery (e.g. repeated near-maximal sprints or jumps) Skill (e.g. soccer, basketball, and table tennis) Tests it is much less likely to affect: Anaerobic (30s all out, one time) Strength (maximal voluntary contraction) Power (sprinting, countermovement jump) Resources: Effects of Mental Fatigue on Strength Endurance: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/36509089/ Mental Fatigue and Sport-Specific Psychomotor Performance: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/33710524/ Effects of Prior Cognitive Exertion on Physical Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/31873926/ How to Tackle Mental Fatigue: A Systematic Review of Potential Countermeasures and Their Underlying Mechanisms https://pubmed.ncbi.nlm.nih.gov/35543922/ Mental fatigue impairs physical performance in humans https://pubmed.ncbi.nlm.nih.gov/19131473/ The Effects of Mental Fatigue on Physical Performance: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/28044281/ Endurance exercise-induced and mental fatigue and the brain https://pubmed.ncbi.nlm.nih.gov/32176398/ Mental Fatigue Impairs Endurance Performance: A Physiological Explanation https://pubmed.ncbi.nlm.nih.gov/29923147/ Mental fatigue impairs physical performance but not the neural drive to the muscle: a preliminary analysis https://pubmed.ncbi.nlm.nih.gov/36988671/ Mental fatigue impairs time trial performance in sub-elite under 23 cyclists https://pubmed.ncbi.nlm.nih.gov/31206523/ Interindividual Variability in Mental Fatigue-Related Impairments in Endurance Performance: A Systematic Review and Multiple Meta-regression https://pubmed.ncbi.nlm.nih.gov/36808018/ The effects of mental fatigue on sport-related performance https://pubmed.ncbi.nlm.nih.gov/30390836/ Mental fatigue impairs repeated sprint and jump performance in team sport athletes https://pubmed.ncbi.nlm.nih.gov/37957039/ Perceived Exertion: Revisiting the History and Updating the Neurophysiology and the Practical Applications https://pubmed.ncbi.nlm.nih.gov/36361320/…
Send us a text https://www.paulbweber.com/complete-athlete-process I see a problem with how evidence is valued in the CrossFit community. It seems like personal experience and understanding of "the methodology" are all that matter in the eyes of many CrossFitters. This belief is difficult to defend. First, you must believe that personal experience is more valuable than any other source of insight. So-and-so has the answers because he's jacked, won the CrossFit Games, etc. That's valuable experience, no doubt. But it has to be weighed against evidence from other sources. Sources that are, in almost every case, stronger than personal experience. Second, you must believe that theory is capable of explaining all problems related to training. Have a problem? Constantly varied. Functional movement. High intensity. This is a high burden of proof to place on a theory. "The methodology" is not sufficient to be considered evidence. It is only a theory. In order for "the methodology" to produce evidence it has to be tested, like any other theory. When people contradict a statement based on "the methodology" I have to end the conversation. We are not valuing evidence the same way, so there's no progress that can be made. I believe there's a hierarchy of evidence. Insight can come from many places. The stronger the evidence, the more suggestive power it has. Personal experience is at the bottom of this hierarchy. Promising? Yes. Conclusive? Not very. Above personal experience is "expert opinion." This is where a lot of coaches live. Expert opinion is stronger, in most cases, than personal experience because the sample size is larger. Above personal experience and expert opinion we have scientific literature. I have heard the belief that because there isn't much literature on CrossFit, we can't learn much from research. We certainly have to be careful in our interpretation and application of all research, but there are loads of studies that apply to CrossFit. Studies on elite athletes in other sports Concurrent training studies Studies that help us better understand exercise physiology These, when carefully interpreted and applied, can be a strong source of insight for those who do CrossFit. Ideally, you have all three sources of insight to support how you train. Personal experience suggests it, experts suggest it, research supports it. That's what will lead to the best guidance for athletes, and the best future performances in our sport. If you're a coach, constantly go after all three sources of insight. Train - get your personal experience. Coach - get your clinical experience. Learn - practice understanding, interpreting and applying research. Everything has to be put to the test. And not just once - over and over again. My promise to you is to constantly put everything I teach to the test. I don't exist only in the realm of theory. I train myself and I train clients, I have skin in the game. I invite you to join me and seek insight that can help athletes in CrossFit. I invite you to test everything. We start Thursday, September 26th. https://www.paulbweber.com/complete-athlete-process…
Send us a text https://www.paulbweber.com/complete-athlete-process *Sunday last day to get early bird price Principle #1: The Strength-Muscle Endurance Relationship Principle #2: Muscle Growth is Highly Correlated with Long Term Strength Gains Principle #3: The Concurrent Training Effect
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The Paul Weber Podcast
Send us a text We discuss: What is training intensity? Common mistakes CrossFitters make in their conditioning Insights from elite, Norwegian endurance coaches and athletes Sport-specific insights for each endurance modality We'll review the common mistakes: Training high intensity too frequently Finishing conditioning sessions at RPE 10 Training with too much variety Assuming crosstraining will make you better in your primary modality No week to week control Starting workouts too hot Showing up to the gym not knowing what you're going to do that day Not tapering Metcons at max intensity Assuming a little extra Zone 2 will produce a training adaptation And address them with insights from elite endurance athletes and coaches: The high-low model Competitions account for a large proportion of annual high intensity in most sports Considerably more moderate intensity than high intensity Mostly controlled, very few sessions "all-out" Do most or all of your quality sessions in your highest priority modality Practice week to week control of your sessions and progression Progressive intensity increases throughout each session Present key sessions to athletes 1-7 days in advance Before a competition, taper your training volume by 50% As intensity increases, rests get longer The minimum session length for low intensity training by modality Resource: Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations https://pubmed.ncbi.nlm.nih.gov/39012575/…
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1 086 What CrossFit Can Learn from the iF3 25:04
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25:04Send us a text "The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body for competitive functional fitness. Our goal is to increase safety and fairness in functional fitness competitions through implementation of a standardized rulebook, clear movement standards, written safety guidelines for event organizers, training for technical officials, and increased competitive opportunities for athletes. Competitive Programming in International Functional Fitness Medley Style Competitions follows the following methodology: The tests are known in characteristics (i.e the categories or capacities being tested stay constant) but are unknown in demand (i.e. the actual movements, repetitions, loads, time domains, etc. being tested change at each competition). The tests are created with the intention of allowing athletes to perform to their max potential. The tests for the World Championships are initially created by the Programming Committee. All tests themselves are then performed and tested for safety, reliability, and response elicited well in advance of the competition date. The final testing protocol for the competition is sent to the Board of Directors for final approval." The iF3 has provided a great model for CrossFit, Inc. as far as: Intention Ordering Standardization Checks and Balances Balanced Testing https://functionalfitness.sport/…
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The Paul Weber Podcast
Send us a text In the wake of the CrossFit Games, many people have found themselves disenchanted with CrossFit. For some, they feel that an organization they used to align with has betrayed their trust. 1. it’s important to recognize what makes CrossFit attractive 2. once we understand those characteristics, we can know what we want to preserve while CrossFit goes through something of a reformation We discuss: 1. Degradation vs. Sanctity 2. Risk vs. Safety 3. Physicality vs. Skill 4. Primal Man vs. Civilized Man 5. Effort vs. Thought 6. Survival vs. Hitting the Mark Here's what I'm trying to do - we chose CrossFit. You and I. We voted for it. With all of its risk. With all of its military connections and primal physicality. We don't want CrossFit to die, or even to change that much. We want it to be safe. But when something becomes safe to the point of having no risk at all, we lose interest. Finally, CrossFit is one of the only sports, or endeavors in general, that overtly makes a sort of spiritual claim. Crowning the winners of the CrossFit Games the "Fittest on Earth." In order for that claim to be compelling, it requires risk of pain, physicality, primal movement, effort and approaching physiological limits (like we had to when fighting for survival). However, in the opinion of many athletes, for years that intention has gone just a little too far. At the end, we want the athletes to emerge victorious. We don't want to have to honor them after death, we want to honor them in life. This requires that we reframe the CrossFit Games, and that the sport team at CrossFit, Inc.: clarify their intentions standardize the movements establish the competitive season develop safety protocols design balanced testing be accountable to checks and balances If these things happen, we can begin to see CrossFit as a sport, rather than a gauntlet of spiritual significance. And we can participate with an amount of risk we can all accept.…
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The Paul Weber Podcast
1 084 Response to the 2024 CrossFit Games 42:00
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42:00Send us a text I share a recounting of the Lake Day event from various sources. I argue that these accounts indicate that there was unquestionable negligence on the part of CrossFit, Inc. and its leaders. I share my emotional reaction to Lazar's death and what I experience as the oppressive, unfair leadership of CrossFit, Inc. I suggest a way forward that must include a change in leadership at CrossFit, Inc. For deeper understanding of oneself and others on moral issues, I recommend reading The Righteous Mind by Jonathan Haidt. Resources The Righteous Mind: Why Good People are Divided by Politics and Religion by Jonathan Haidt The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification https://robbwolf.com/2009/11/24/the-black-box-summit-or-how-i-got-fired-from-the-crossfit-nutrition-certification/ Games Event 4 Sprint Couplet: Were some lanes faster than others? /w Stats https://www.reddit.com/r/crossfit/comments/cqlzej/games_event_4_sprint_couplet_were_some_lanes/ The CASTRO / VELLNER Controversy https://www.youtube.com/watch?v=eUu2HVXmCYc Event 5 – Ranch Loop – 2020 CrossFit Games https://games.crossfit.com/video/2020-games-ranch-loop/open RECAP: Individual Event 3 — 2021 NOBULL CrossFit Games https://www.youtube.com/watch?v=OfxChwYxnaQ Brent Fikowski in response to the 2024 CrossFit Games https://www.instagram.com/p/C-ntx57JG8y/?hl=en&img_index=1 …
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The Paul Weber Podcast
1 083 Steroids in Professional CrossFit 27:29
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27:29Send us a text A recent study anonymously surveyed professional CrossFit athletes. 1/3 of the athletes surveyed used steroids. Elite athletes report using steroids to increase sport performance, to make more money, and often believe that others are using them. Most athletes acknowledge that steroids are effective. Which is correct – steroids are very effective at building muscle and strength. Most athletes also acknowledge that steroids are cheating and risky to your health. However, despite the majority of the athletes using steroids experiencing adverse effects (61.3%), most reported satisfaction with use, believing that the benefits outweigh the drawbacks. The most common steroid the pro CrossFit athletes used was testosterone (71%). Users deployed on average two types of steroids. Most users were male (74.2%) and about half were males aged 30-39. Athletes who are older and who have more competition experience are more likely to use steroids. From here, we cover: How Steroids Work Side Effects of Steroids Discussion of Steroids in Sport Assessment of Anabolic Androgenic Steroids Use Among Professional CrossFit® Athletes: Motives, Perception, and Safety https://pubmed.ncbi.nlm.nih.gov/38812099/ Anabolic–androgenic steroids: How do they work and what are the risks https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.1059473/full Self-reported attitudes of elite athletes towards doping: differences between type of sport https://pubmed.ncbi.nlm.nih.gov/16586338/ Doping in sport: a review of elite athletes' attitudes, beliefs, and knowledge https://pubmed.ncbi.nlm.nih.gov/23532595/ For full list of references, message me on Instagram @paulbweber…
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1 082 Differences between Tactical Training and CrossFit 18:39
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18:39Send us a text I was recently asked what my thoughts are on rucking for CrossFit. The main differences between CrossFit and Tactical training are: 1. Careerspan 2. Skills In short, Tactical and CrossFit are different disciplines with unique demands.
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The Paul Weber Podcast
1 081 Profile of an Elite CrossFit Athlete 24:29
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24:29Send us a text A study published last month looked at the characteristics of 19 elite CrossFitters. Here are some of their characteristics: Body Bodyweight M: 195lbs F: 150lbs Body Composition M: 12% BF (9.4-14.2%) F: 15-16% BF (13.2-17.8%) Lean Body Mass M: 165lbs lean mass (150-181lbs) F: 120lbs lean mass (114-128lbs) Strength Back Squat M: 415 +- 30lbs F: 285 +- 15lbs Relative Back Squat M: 2.13x BW Back Squat (1.94-2.32x) F: 1.93x BW Back Squat (1.77-2.09x) Anaerobic Capacity “Elite” at 30s Wingate Mean Power M: 968W W: 644W Aerobic Capacity “Unprecedented” VO2 Max – some on par with elite endurance athletes M: 62 ml*kg-1*min F: 55 ml*kg-1*min In light of these findings, I suggest a periodized approach to long term athlete development in CrossFit: 1. Muscle first. 2. Then strength. 3. Then capacity. Here's why I suggest this order: 1. Muscle size is protective against injury. 2. Muscle mass takes a long time to develop. 3. Neuromuscular efficiency will only get you so far. 4. It can be difficult to put on muscle mass in-season. 5. The sport tests premium movements more than work rate. 6. Strength is highly correlated with muscle endurance above 40% of 1RM. 7. The concurrent training effect only works one way. 8. Maintaining is less work than gaining. 9. With resistance training, you practice the same skills that make up the vast majority of the sport. Physical and Physiological Characteristics of Elite CrossFit Athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11209587/…
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Send us a text Join the interest list for the next training camp: https://paul-b-weber.ck.page/13e7cf61c4 2024 Training Camp Recap Friday "Combine" 1RM Snatch 1RM Back Squat 2k Row --- Saturday "Duathlon" 500m Swim 5k Run "Strongman" Station 1: 60 Seconds: Max Reps of 2 Axle Clean and Jerk + 2 Log Clean and Press Men Axle - 205# Log - 160# Women Axle - 155# Log - 120# Station 2: For time: 200m Run, 10 Tire Flips, 100ft Yoke Carry Men's Yoke - 500# Women's Yoke - 300# Station 3: Stone Over Bar, 6 Stones, 90 Second Time Cap Men 145-175-210-245-300# Women 95-110-145-175-210# "Skill" 10 Rounds for Time 5 Single Arm Dumbbell Overhead Squats @50/70# 4 Single Leg Pistols 30 Double Unders 2 Wall Walks 1 Rope Climb -immediately into- 200' HSW 20 Minute Cap --- Sunday "Premium Movement" 15-12-9-6-3 Ring Muscle Up Squat Clean @95/135 "Work Rate" 21-15-9 Assault Bike Cals Burpees Kettlebell Swings @24/32kg…
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The Paul Weber Podcast
1 079 Answering More of your Questions about Training 44:47
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44:47Send us a text In this episode: I have to miss a workout – can I switch days of my week around? Can I do Zone 2 on my rest day? How do I eat if I have to train right when I wake up? How do I know I’m improving my skill? My shoulder, knee hurts – what should I do? Should I get massage, cupping, scraping, chiro? What is a reasonable goal for me to set this year? What about supplements? How do I improve my mobility? Any information on cutting? What is muscle endurance? What about anaerobic training? What if I’m already big? Do I have to keep getting bigger? Do you have programs?…
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The Paul Weber Podcast
1 078 Should You Do Explosive Training? 18:35
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18:35Send us a text Should you Do Explosive Training? Explosive Training - training with the intent to move as fast as possible, with speed characteristics faster than sport tasks In CrossFit, we are primarily concerned with performance in the Olympic lifts. The Olympic lifts fall in the strength-speed category. From here, we will define “explosive training” as any exercise that allows for faster rate of force development than the Olympic lifts. We will define these training styles, with example exercises, and consider whether CrossFitters should perform these with the goal of improving their Olympic total. There are a few different types of training that we will discuss: 1. Jump Training (Plyometrics and Concentric-Only Jumps) 2. Speed Work Jump Training – Plyometrics Plyometric training utilizes the stretch‐shortening cyc le (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric). Examples of this include: Depth jump Countermovement jump Deep squat jump In certain positions, muscle-tendon complexes stretch and then shorten, and this elastic energy helps you perform more work. This is why pause reps are so much harder than reps where you can use the stretch-shortening cycle. Jump Training – Concentric-Only Jumps Concentric-only jumps, in contrast to plyometrics, emphasize the ability of the leg and hip extensors to produce power without the assistance of the stretch-shortening cycle (for example, pause squat jump, pause jump). Jump Training may fit into a CrossFitters program in a few instances: 1. Upper body injuries – can preserve some RFD qualities while letting the upper body recover 2. Low speed talent – can help improve RFD qualities in a slow lifter 3. Variety – allows you to complete higher volume-loads Speed Work This is known by a few names: Velocity-Based Training (VBT) Dynamic Effort (in the Conjugate system) Essentially, it is performing submaximal loads in small sets (usually 1-3 reps) with the intention of moving the load as fast as possible. Generally, this is closer than jump training to the force-time properties of the full Olympic lifts. So compared to jump training, speed work is a bit more specific. Unlike jump training, since you are using a barbell, you are also getting more opportunities to refine the skill. In short, speed work allows you to accumulate more training. Speed work has a few distinct advantages to heavier training: 1. More opportunities to refine technique 2. Opportunities to practice moving quickly – for athletes with less speed talent 3. Variety – allows you to complete higher volume-loads Conclusion In conclusion, there are two types of explosive training that may have some application to CrossFitters: 1. Jump Training (Plyometrics and Concentric-Only Jumps) 2. Speed Work For the CrossFitter, these are mainly assistance exercises for the Olympic lifts. But given their lack of specificity relative to other exercises, like squats, pulls, deads, the full Olympic lifts and hypertrophy work, their prescription needs to be carefully selected. I do prescribe them occasionally for athletes with: 1. Upper body injuries – can preserve some RFD qualities while letting the upper body recover 2. Low speed talent – can help improve RFD qualities in a slow lifter 3. A movement-skill deficit – gives them more opportunities to refine technique 4. For the sake of variety – which allows you to complete higher volume-loads…
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The Paul Weber Podcast
Send us a text Squat 1RM “Nearly Perfectly Correlated” with Weightlifting Performance The relationship between squat 1RM (both front and back squat) and weightlifting total had already been established in competitive weightlifters. A recent study confirmed this relationship across 13 weightlifters who had qualified for the 2023 World Championships. This simply describes the properties of the best lifters, it does not make any direct statements about how to train for weightlifting. Here are some mistakes I see among CrossFitters when it comes to the Olympic lifts: 1. Going heavy too often Lifting heavy loads requires effort. When effort is up, cognitive engagement is down. When cognitive engagement is down, you’re not sensitive to errors. Error sensitivity is essential to improving how you move. If you’re never sensitive to errors when doing the movement, you’ll always move the same way. Not only can you not be as sensitive to errors when the weight is heavy, but you also can’t do as many reps. Lower the load and do more reps, so you have more opportunities to improve your skill. Low Load High Volume Weightlifting 30-60% 1RM 30-60 reps per session Small enough complexes and long enough rest periods to keep fatigue low 1-2x/week/lift Once you can snatch 65% of your back squat, that’s when you can be confident that increases in your squat 1RM will mean increases in your snatch and clean and jerk. 2. Always performing the full lifts Not only do many CrossFitters perform the Olympic lifts at high percentages most of the time, they’re also doing it in the full lifts. When you’re skilled in the snatch and clean and jerk, indicated by a 65% snatch:back squat ratio, the full lifts induce a significant amount of fatigue. This fatigue can interfere with gains in the squat. Once athletes achieve a 65% snatch:back squat ratio, if they still need to improve their Olympic total, I shift the emphasis to improving their squat strength. The squat is going to allow you to load the legs more, achieve more mechanical tension in the working muscles in the Olympic lifts, thus achieving more muscle growth, which is highly correlated with long term strength gains. Training the squat requires lots of mental acuity and neural drive. If you’re pre-fatiguing yourself with heavy, full lifts prior to your squats, you could be slowing down your strength gains. This is why it’s important to prioritize, especially as you get more advanced, not just the general discipline of strength but the exercise. If you need to improve your 1RM in the squat, train it fresh, train it enough, prioritize it. Front or Back Squat 2-10 working sets per week Working set = 7.5-9.5 RPE Sets of 5 – allows you to achieve lots of mechanical tension with less joint and connective tissue stress than sets of 1-4 2x/week frequency With advanced trainees I will progress the number of top sets from 2-10. Accessory Work Another Squat Pattern in the 5-15 rep range (High Bar Squat, Front Squat, Wedge Squat, SSB Squat) A single leg squat in the 5-15 rep range (DB RFESS, SSB RFESS, FFE Reverse Lunge, Reverse Lunge) I will also include a posterior chain accessory, though this does not contribute very directly to squat strength (glute ham raise, back extension, RDL, SLDL, good morning) With advanced trainees I will progress the number of top sets from 1 per exercise to 3 per exercise. Take this approach if you already snatch 65% of back squat and still need a bigger Olympic total.…
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The Paul Weber Podcast
Send us a text We care about hypertrophy as CrossFitters because lean body mass is highly correlated with strength in the advanced and within individuals over time . There are two mechanisms of hypertrophy that appear to be primary: 1. Mechanical Tension 2. Metabolic Stress CrossFitters, generally, should emphasize strategies that optimize for mechanical tension because of: 1. The effect that lower rep ranges have on strength 2. Access to equipment There are other, what we might call “side effects” of hypertrophy training, that are not necessary for hypertrophy but often come along with hypertrophy training: 1. Muscle Damage (EIMD in research terms) 2. Muscle Soreness (DOMS in research terms) Mechanical Tension Any weight above your 30RM is enough tension to create a robust muscle growth response. On the other hand, any weight below your 30RM is usually not enough tension to create a robust muscle growth response. Metabolic Stress Metabolites and cell swelling appear to directly trigger muscle growth. In the gym, this is indicated by the burn and the pump that most people experience with higher rep ranges. This mechanism does not appear to be essential. You can get a great hypertrophic stimulus with just mechanical tension (e.g. sets in the 5-10 rep range). Practical Application for CrossFitters 1. CrossFitters ought to bias lower rep ranges, which emphasize mechanical tension as a hypertrophic mechanism, and have a bigger effect on strength. 2. CrossFitters in many cases ought to bias lower rep ranges, which emphasize mechanical tension, because most of the time they do not have access to bodybuilding machines. 3. CrossFitters should select exercises so that their strength transfers to sport-specific skills. When you train this way, you will inevitably experience muscle damage and muscle soreness. Muscle Damage Exercise can result in localized damage to muscle tissue. Here’s what causes muscle damage: 1. New Exercises 2. Low Training Status, for whom everything is a new exercise 3. Tension, volume, proximity to failure There appears to be a sweet spot. Avoiding damage altogether may result in less growth. Too much muscle damage could be detrimental to growth. Theoretically, we have to recover from the damage before the cells can grow. This is why I generally don’t like CrossFitters dropping in on classes, or doing Murph on Memorial Day, these things usually introduce novel stimuli that cause lots of muscle damage, fatigue, soreness and often interfere with the progression of that cycle. Muscle Soreness One would think that muscle damage and muscle soreness correlate perfectly. They do not. Muscle soreness could be caused by a combination of neural mechanisms, stress on fascia or stress on connective tissue. We don’t really know. You can have damage without soreness. BUT, soreness probably does mean some amount of damage. In short, getting really sore doesn’t mean you got a great stimulus. You mostly get sore from novel stimuli. This is one of the reasons that CrossFitters with lots of variety in their programs can be sore all the time without achieving very much, if any muscle growth. In summary, when it comes to side effects: Performance is probably the best indicator we have in the field of both damage and neuromuscular fatigue. If your performance is improving, hold or increase volume. If your performance is stable, hold volume and improve support. If your performance is falling, reduce volume.…
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The Paul Weber Podcast
Send us a text Why We Stop: Hypotheses about Fatigue Mechanisms in CrossFit Option A: Neural Drive + Disruption of Muscle Metabolic Homeostasis + Breathing Frequency + Heat + Heart Rate + Muscle Deoxygenation = Perception of Effort = Decision to Slow Down or Stop Option B: Muscle force cannot meet the demand Some combination of these two fatigue mechanisms, we suspect, explains exhaustion CrossFit. The questions are: to what extent is each limiting me in this workout? And what do I do about it? Hypothesis: above 40-50% of 1RM, you may be limited by muscle fatigue directly. You can be not fatigued at all, completely fresh, but if I put 200% of your max clean on the bar and tell you to clean it, you won’t be able to clean it. Even with low fatigue and maximal motivation. That is a failure of the muscle to produce the necessary force. Hypothesis: your perception of effort influences your decisions between work bouts. First, we need to define perception of effort. It’s the combination of neural drive, breathing frequency, heat, deoxygenation of the muscle, disruption of metabolic homeostasis, when these are occurring simultaneously, we perceive this as effort. Once we surpass our tolerable amount of perceived effort, we slow down or stop. In the lab and in training, this decision usually occurs prior to an imposed physiological limit. In competition, motivation across all competitors is generally very high, and the gap between when you decide to slow down and when you have to slow down likely diminishes (still at play, but less pronounced). W hat do I do about perception of effort? You can train, so that you can hold faster paces with less perception of effort. You can use affirmations, which lower your perception of effort. You can reduce stress. Mental fatigue increases perception of effort which reduces work capacity. You can slow down your breathing rate. You can commit to a series of metrics. Orienting on performance makes the reward immediate. This is why I like to: 1. Measure everything 2. Include specific challenges to my clients on each training piece. I use the language “I challenge you to get 9 rounds.” This connects them to a performance metric that they believe is meaningful, increases their motivation and then gives them the immediate reward after having met the standard. Conclusion If you are consistently encountering loads above 40-50% of 1RM, then getting stronger is going to lower the % of 1RM and make the direct muscular fatigue mechanism less likely to limit you. If you are in a workout with more of an endurance feel, then train and use the strategies I mentioned before to lower your perception of effort and go faster. Further reading: How Bad Do You Want It? By Matt Fitzgerald Endure by Alex Hutchinson Research of Dr. Samuele Marcora Fatigue is specific to working muscles: no cross-over with single-leg cycling in trained cyclists https://pubmed.ncbi.nlm.nih.gov/22806085/…
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The Paul Weber Podcast
1 074 Strength in CrossFit - 3 Key Principles 14:44
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14:44Send us a text 1. The Strength-Muscle Endurance Relationship The higher the % of 1RM, the less you can repeat it. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. The researchers concluded that the goal of a muscle endurance training program should be first to increase maximum strength until the specific load you are trying to endure is less than 40% of the individual’s 1RM . Only then should training shift to improving muscular endurance in the specific task. 2. Lean Body Mass Is Highly Correlated with Barbell Strength Strength is the sum of neural and morphological effects. Morphological effects are primarily driven by total muscle mass and neural effects mostly refer to coordination of that muscle mass. Neural effects occur quickly with big, quick effects on your strength. Muscle growth is a slower process with roughly linear effects on strength. That means short-term strength gains are largely neural in nature, whereas long-term strength gains become highly correlated with muscle growth. Three studies since 2020 have found significant correlations between lean body mass and performance in trained weightlifters and powerlifters. In light of these findings, here are a few suggestions for long term strength development: 5s as an ideal set size for long term strength gains. 5+ reps will reliably cause more hypertrophy than 1-4 rep sets More top sets with reduced intensity. Top Set = 7.5-9.5 RPE Squat – 2x/week, 2-10 top sets per week Bench – 3x/week, 3-15 top sets per week Higher volume and proper execution of accessories. 6+ sets per muscle group per week 5-30 reps per set 2-8 seconds per rep 0-2 Reps in Reserve Reduce variety of strength exercises. Front squat, back squat, single leg squat, snatch, clean and jerk Train the Olympic lifts with less intensity and higher volumes. 30-60% 1RM 30-60 reps per session Adequate rest periods and short enough complexes to keep fatigue low 1 session per week snatch, 1 session per week clean and jerk If you want long term strength gains, you must train with enough volume-load to induce hypertrophy. But it’s not enough to just train strength, which leads to principle #3. 3. The Concurrent Training Effect As you do more conditioning, your energy expenditure increases and you are more likely to activate molecular pathways that inhibit mTOR. This is why CrossFitters with chronically high conditioning volumes often find it difficult to make appreciable gains in their strength. Above your maximum compatible volume of conditioning, you will attenuate your strength gains. Reduce your conditioning volume to the maximum compatible volume (MCV) that allows you to make meaningful gains in your strength. Here are some benchmarks for conditioning volume in the offseason: High Intensity Conditioning – 1-2 high intensity sessions per week, everything else becomes low intensity Low Intensity Conditioning 45 minutes or less 3-6 times per week The more advanced you get, the more you need to get accurate with dosages. Conclusion Here are the standards for elite CrossFit: 1. 185/125lbs of Lean Body Mass 2. 2-2.5x Bodyweight Back Squat 3. Snatch 65% of Back Squat…
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The Paul Weber Podcast
1 073 Analyzing the Last Three Years of Games Programming 15:44
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15:44Send us a text Games Training Camp: https://www.paulbweber.com/training-camp Changes since Boz took over: 1. Odd objects are now more common than barbells (by almost double). Since 2021, the number of events including an odd object has gone from 20% to 40%. Since 2021, the number of events including a barbell has gone from 47% to 24%. Compared to Dave’s programming, Odd Objects’ value has doubled, while barbells’ value has been cut in half. This makes OOST very specific for Games Athletes. However, OOST remains very non-specific for everyone else. In the last two years, since CrossFit has programmed all semifinal events, 54% of semifinal events have had a barbell. Only 15% of semifinal events have had an odd object, and odd objects didn’t appear at all in this year’s semifinals. At the semifinal level, barbell strength is still 3-4x more valuable than odd object strength. Here are a few more reasons I don’t program odd objects for Semifinal and Games challengers: When you start training with odd objects, you are experiencing primarily neural adaptations in the first weeks. These can have big, quick effects on your strength with those implements. Only once these neural adaptations have run their course do you start experiencing more morphological changes (growing muscle). Because lean body mass is highly correlated with long term strength gains, you want to prioritize the benchmark barbell exercises that you train frequently. Gains in familiar exercises are better indicators of muscle growth than gains in novel exercises. Because of this, along with Semifinal programming emphasizing barbells over odd objects, Semifinal and Games Challengers should prioritize barbell strength training over OOST. Games athletes on the other hand, should know that odd objects have been valued more than barbells since Boz took over, and should prioritize odd objects between the semifinals and the Games. 2. Biking has become as valuable as running. Since 2021, the number of events including biking has gone from 7% to 17%. Since 2021, the number of events including running has gone from 27% to 17%. Dave favored running 3-4x as much as biking, but since Boz took over, biking and running have become similarly valuable. 3. Pushing has become more valuable. Since 2021, the number of events including pushing has gone from 27% to 44%. This is accounted for by the addition of parallel bars and the reduction in the number of scored events from 15 to 12. In 2021, pulling was twice as valuable as pushing (60% compared to 30%). Now, pulling is still slightly biased, but only by 1-2 events instead of 4-5. What has stayed the same: The Games has consistently valued premium movements Since 2021, the number of events emphasizing work rate has been 23-33%, while the number of events emphasizing a premium movement has been 67-77%. Examples of work rate: · Complementary movements with small set sizes (Mary, Helena) · Endurance modalities (mountain bike, 5k run) Examples of premium movements: · High skill gymnastics (freestanding HSPU, ring HSPU, HSW obstacles, pirouettes) · Heavy loads (pig flips and other heavy odd objects, heavy barbells, sleds) · Movements with a large unbroken work requirement (HSW unbroken segments, lunge unbroken segments, P-Bar traverse unbroken segments) · Movements with a dense work requirement (48 MU instead of 10, 75 C2B instead of 30)…
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