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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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077 Build Your Squat

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Manage episode 428452048 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

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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.

  continue reading

102 एपिसोडस

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077 Build Your Squat

The Paul Weber Podcast

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Manage episode 428452048 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

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.

  continue reading

102 एपिसोडस

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Send 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…
 
Send 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…
 
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.…
 
Send 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?…
 
Send 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/…
 
Send 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/…
 
Send 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…
 
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