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Legion Strength & Conditioning Podcast

Todd Nief

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Legion Strength & Conditioning Podcast
Legion Strength & Conditioning Podcast

Legion Strength & Conditioning Podcast

Todd Nief

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Followers
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Plays
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About Us

Coaches Jon, Luke and Todd break down many of the common questions, errors, and misconceptions that people have about training.

Latest Episodes

#34: They're Not Just Metcons

In this podcast, we’re going to break down how to effectively design conditioning workouts so that you can actually get better at doing the things that you struggle with under fatigue. Struggle with pull-ups? Do a bunch of metcons with pull-ups in them. Struggle with heavy squat cleans? Do some EMOMs! Unfortunately, it's not always that simple. Listen to the full episode to learn how to design conditioning workouts to actually get you better at the things that you struggle with under fatigue. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:15] Conditioning workouts can have a different “feeling” and a different stimulus. Your conditioning workouts should have a goal, and shouldn’t be thrown together haphazardly. [04:56] The mistake that many athletes make when thinking about training for a competition vs training to get better at something. [12:03] Training isn’t linear – don’t expect to improve immediately from each training cycle. [18:31] They key to designing conditioning workouts that are appropriate for your skill level [25:25] Why some athletes can get better at CrossFit just by doing a strength cycle and focusing on “heavy metcons” – and why that’s a disaster for the wrong kind of athlete.

34 MIN1 w ago
Comments
#34: They're Not Just Metcons

#33: Learning How to Pace

Athletes typically go through a few stages when learning how to pace in CrossFit. First, they go way too fast, fall apart halfway through a workout, then barely hang on in order to finish. Then, they learn that they should pay attention to their pacing and have a plan - but often become overly rigid and stuck on their plan, and they don’t adapt well when they’re unable to maintain their split times or their fractioning strategy. At the highest level, they are able to go into a session with a plan, but make intuitive adjustments throughout based upon how they’re feeling - and they know what feedback from their body they should ignore and “push through,” and what signals they need to actually pay attention to in order to adjust their pacing. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [0:15] There’s a standard trajectory that many athletes follow while learning to pace: not having any strategy and going out too hot, then learning to plan and over-planning, then developing an intuition for how to react on the fly based upon how they’re feeling in a workout. [3:52] Workouts are not “just work” – athletes should be trying to learn about their pacing strategy and their reaction to different scenarios (ie splits for each interval of a rowing workout, fractioning strategies for gymnastics, etc) [8:31] Athletes tend to go through a phase of over-calculating pacing. At this stage, attempt to force adaption through strict structure; instead, there needs to be acceptance and understanding of the need to deviate from the ‘spreadsheet’ in certain situations. [12:02] Elite athletes cannot always be trusted when explaining pacing since they have an overdeveloped intuitive capacity to make pacing decisions – and they often don’t even realize that they are using certain strategies. [16:16] Athletes can often learn a lot about their ability to pace by working through very specific pacing scenarios (ie “Row 500m at 1:55 pace, then do 1 clean every 10s for 10 reps”) [20:00] As athletes improve, they will need to increase their paces. Many athletes will settle into a specific range of paces or reps for certain workouts – without realizing that they’ve increased their capacity and need to start to push themselves harder. [25:45] Pacing in a competitive scenario isn’t just about how you feel relative to the workout – it’s about how you feel relative to other competitors around you potentially going a lot faster than you.

28 MIN3 w ago
Comments
#33: Learning How to Pace

#32: Training Masters Athletes

Most masters athletes have some understanding that they may need to train a bit differently than their 24-year old peers. But, what exactly should they do differently? And what about masters athletes who haven’t really done serious training before? In this episode, we dive into how masters athletes should prioritize their training programs - and discuss the importance of having clear priorities and being willing to put some things on “maintenance.” We also explain why people underrate the ability of masters athletes to acquire new skills - and the mistake that most athletes make when trying to refine or develop their skills. If you're not already subscribed to our newsletter, head over to http://legionsc.com">www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: http://instagram.com/legion.sc">@legion.sc Show Notes: [0:12] Understanding the difference between “biological age” and “training age” – and ...

34 MINOCT 14
Comments
#32: Training Masters Athletes

#31: Acquiring skills in CrossFit so you can actually do them in workouts

When we talk about skill acquisition in CrossFit, we often think about things like “getting a muscle-up” or “improving double-under technique.” These are all important aspects of improving your abilities in the sport, but there’s a huge difference between simply improving movement quality and improving the ability to do high repetitions when fatigued. So, how do more standard models of skill acquisition apply to getting better at skills in CrossFit? How do we differentiate between the information related to improving skills in areas like music performance and chess to improving in individual sports like CrossFit? If you're not already subscribed to our newsletter, head over to http://legionsc.com">www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: http://instagram.com/legion.sc">@legion.sc Show Notes: [0:16] The concept of skill acquisition in sport can mean different things depending on the characteristics of the sport. What does it mean in a sport like soccer or basketball where you have an adversary trying to stop or outwit you? What does it mean in individual sports like running or powerlifting? What does it mean in non-sporting scenarios like chess, music or computer programming? And, how do we differentiate between skills that can be learned vs “physical capacity?” [11:26] Learning to react against others and execute on complex motor patterns when being “defended” or “attacked” is not the same thing as being able to have good technique under fatigue. And, in CrossFit, technique is usually not the separator between athletes. However, technique still matters – so how can we develop athletes from the start to have good technique? [18:33] Will there come a point where we’ve started to see the maximum physical potential of CrossFit athletes so there’s no longer as much “surprise” in CrossFit Games events? Will the sport still be as exciting when people aren’t obviously getting better every single year? Links, Resources and People Mentioned: “Range: Why Generalists Triumph in a Specialized World” by David Epstein Tiger Woods Roger Federer 10,000 Hour Rule K. Anders Ericsson “The Sports Gene: Inside the Science of Extraordinary Athletic Performance” by David Epstein Pyotr Ilyich Tchaikovsky International Functional Fitness Federation (IF3)

28 MINSEP 30
Comments
#31: Acquiring skills in CrossFit so you can actually do them in workouts

#30: How Often Should I Peak?

What do we actually mean when we talk about “peaking?” How should an athlete structure a peaking phase in their training? And, how do we get CrossFit athletes to be be able to do competitions when they’re not in top shape without getting hurt and without judging themselves harshly for their performance relative to others? Structuring a season for a CrossFit athlete has become a lot more complicated based upon the somewhat confusing structure of online qualifiers and Sanctional events, so figuring out a plan becomes all the more important. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:15] What does it mean to “peak”? [07:55] How should we plan a season based upon a confusing schedule of qualifiers and Sanctionals? How often can we peak in a season? How should we structure an off-season – and what are the unique challenges of structuring a season in CrossFit compared to other strength and endurance sports? [16:44] How to detach your identity from your performance so that you can stick to a larger plan for your season – rather than getting caught up in the hype and comparison of every qualifier that you do. [25:18] How often should we touch on “sport specific training” throughout the season – even during a non-peaking phase? And, what is the role of “mental toughness” training in our sport?

36 MINSEP 16
Comments
#30: How Often Should I Peak?

#29: Why You Shouldn't Stop Doing Conditioning to Get Stronger

If you want to get strong, you have to stop doing conditioning, right? While you may find that athletes do often get stronger by focusing only on strength development, this does not carry over well to mixed modal sport. Instead, a concurrent training model (working on strength and conditioning simultaneously) creates a more robust adaptation that carries over to running around the block and doing deadlifts - in a way that just focusing on running and deadlifting independently does not. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [0:12] Will conditioning limit your development of strength? Maybe. But removing conditioning from a competition program does not work well for CrossFit athletes. Even in fields such as weightlifting and powerlifting, where sufficient conditioning performance is not necessary to succeed, athletes are completing some form of regular conditioning. [4:31] Athletes will often need to do a focused training cycle in order to gain muscle. However, it’s difficult to change body composition (by either adding muscle or losing fat) for most individuals. Having an off-season during a yearly training block can be a useful tool in putting on muscle while also allowing the body to take a break from stressful, high-intensity work. [7:13] Certain populations (those who struggle to cycle moderate weight with consistency, those whose one-rep max limits them competitively) can benefit from strength-focused training. Most athletes still need to do a substantial volume of conditioning work in order to do well in CrossFit. [16:00] Training both strength and conditioning at the same time builds robust adaptation. There may be trade-offs in terms of the amount of strength that you can build relative to your absolute potential, but the strength will carry over more to mixed modal sport if you are training conditioning simultaneously. [21:52] The volume of movements like squatting done in conditioning workouts needs to be taken into account when programming strength development work. [29:16] Having a plan for a “season” of training is essential. Coaches and athletes should have priorities, and structure training throughout a season to focus on developing those priorities.

35 MINSEP 2
Comments
#29: Why You Shouldn't Stop Doing Conditioning to Get Stronger

#28: CrossFit Games 2019 Wrap-Up

As has been the case throughout the entire 2019 season, there was much controversy surrounding the 2019 CrossFit Games. Luke coached two national champions this year, so we get some “behind-the-scenes” insight from him - and learn about the process of having his coaches pass snipped when his athletes were cut. We dig into the controversy surrounding the cuts and try to unpack the reason that people are so upset about them - as well as come up with some possible solutions to make the cuts more fair. And, we also discuss the necessity of creating an ecosystem for the sport of fitness as a whole that gives everyone competing a great experience - not just the folks standing on the podium at the end of the weekend. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes [0:20] Luke’s behind-the-scene takes from coaching some national champions at the Games - and having his coaches band snipped. [5:30] How do you communicate with your athletes relative to the cuts? How do you speak to them so that they can go into an event with confidence and leave with their head held high - even if they’re cut early in the event. [13:39] What are the positives and the negatives of the new structure with the cuts? How could the cuts be structured to make the competition more fair? [23:35] The order of the events - and the optimal balance of luck and skill in sport. [31:45] What happens to the folks who are not on the podium? What should their experience be? [37:20] What should the CrossFit Games qualifying process look like for 2020?

43 MINAUG 19
Comments
#28: CrossFit Games 2019 Wrap-Up

#27: Conditioning Progression for Advanced vs Intermediate Athletes

As we’ve discussed many times on the show, the way that elite athletes train for the sport of CrossFit can be confusing and often negative for people who aren’t yet at an elite level. Many athletes want to improve their conditioning and be able to do better in longer workouts, but - in many cases - simply doing more longer workouts with a lot of different stuff in them is not sufficient or effective to create improvement. Instead, athletes need to balance building up an appropriate base of support (so they’re not just “compensating” their way through workouts with high power output strategies) while still keeping an appropriate dose of chaos and sport specific work in their training. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:18] Beginners often get a lot better quickly just by doing “CrossFit.” Similarly, advanced athletes have a large base of support so they need to do less base-building and accumulation and are able to adapt quickly to sport specific training. However, people in the middle can often develop compensatory strategies in their conditioning workouts if they do too much sport specific training without having built the base of support to do high intensity mixed work appropriately. [09:07] There needs to be a balance between building up a base through appropriate principles of long-term development and having enough chaotic, sport-specific training so that individuals don’t get fit in ways that don’t translate over to their sport. There also needs to be an understanding of the psychology of athletes – while coaches can’t cater to athletes’ every whim, they do need to allow them autonomy and understand that long-term compliance is more important than the perfect program. [17:49] Intermediate athletes often need more specificity in terms of prescription: split times, weights, fractioning strategies, etc. Advanced athletes will self-organize and do things “correctly,” so they need less specific guidance. However, too much direction from a coach can prevent athletes from learning how to pace workouts and make decisions on the fly based upon how they’re feeling. [26:24] It’s much more interesting to see what someone has done to make steady improvements year-over-year rather than to see what someone has done who catapults quickly to the top of the sport. Steady progress likely shows an understanding of how to build sustainably and correct weaknesses over time, while extremely rapid progress likely shows more “talent” and gives less generalizable information.

34 MINAUG 5
Comments
#27: Conditioning Progression for Advanced vs Intermediate Athletes

#26: Michael FitzGerald of OPT Calgary

This week, we have a rebroadcast of the audio from a webinar that we did with Michael FitzGerald of Optimum Performance Training Calgary a few months back. Many athletes want to improve their endurance in the sport of CrossFit, but what should they be doing? More running? More biking? More thrusters and pull-ups? Going faster? Going slower? Michael breaks down how he thinks about improving the aerobic system for CrossFitters - including common misconceptions as well as some things that he's changed his mind about in the last few years. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc

71 MINJUL 22
Comments
#26: Michael FitzGerald of OPT Calgary

#25: The Lifecyle of a CrossFit Athlete

What is the lifecycle of a CrossFit athlete? How does one progress from starting CrossFit as a fitness program, deciding to do a bit of additional work, then progressing into doing competitions. How do athletes balance training with a group vs working on an individualized program as they get more serious about their training? And, how should athletes think about structuring a season with the myriad of opportunities to compete now available? If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc

29 MINJUL 8
Comments
#25: The Lifecyle of a CrossFit Athlete

Latest Episodes

#34: They're Not Just Metcons

In this podcast, we’re going to break down how to effectively design conditioning workouts so that you can actually get better at doing the things that you struggle with under fatigue. Struggle with pull-ups? Do a bunch of metcons with pull-ups in them. Struggle with heavy squat cleans? Do some EMOMs! Unfortunately, it's not always that simple. Listen to the full episode to learn how to design conditioning workouts to actually get you better at the things that you struggle with under fatigue. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:15] Conditioning workouts can have a different “feeling” and a different stimulus. Your conditioning workouts should have a goal, and shouldn’t be thrown together haphazardly. [04:56] The mistake that many athletes make when thinking about training for a competition vs training to get better at something. [12:03] Training isn’t linear – don’t expect to improve immediately from each training cycle. [18:31] They key to designing conditioning workouts that are appropriate for your skill level [25:25] Why some athletes can get better at CrossFit just by doing a strength cycle and focusing on “heavy metcons” – and why that’s a disaster for the wrong kind of athlete.

34 MIN1 w ago
Comments
#34: They're Not Just Metcons

#33: Learning How to Pace

Athletes typically go through a few stages when learning how to pace in CrossFit. First, they go way too fast, fall apart halfway through a workout, then barely hang on in order to finish. Then, they learn that they should pay attention to their pacing and have a plan - but often become overly rigid and stuck on their plan, and they don’t adapt well when they’re unable to maintain their split times or their fractioning strategy. At the highest level, they are able to go into a session with a plan, but make intuitive adjustments throughout based upon how they’re feeling - and they know what feedback from their body they should ignore and “push through,” and what signals they need to actually pay attention to in order to adjust their pacing. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [0:15] There’s a standard trajectory that many athletes follow while learning to pace: not having any strategy and going out too hot, then learning to plan and over-planning, then developing an intuition for how to react on the fly based upon how they’re feeling in a workout. [3:52] Workouts are not “just work” – athletes should be trying to learn about their pacing strategy and their reaction to different scenarios (ie splits for each interval of a rowing workout, fractioning strategies for gymnastics, etc) [8:31] Athletes tend to go through a phase of over-calculating pacing. At this stage, attempt to force adaption through strict structure; instead, there needs to be acceptance and understanding of the need to deviate from the ‘spreadsheet’ in certain situations. [12:02] Elite athletes cannot always be trusted when explaining pacing since they have an overdeveloped intuitive capacity to make pacing decisions – and they often don’t even realize that they are using certain strategies. [16:16] Athletes can often learn a lot about their ability to pace by working through very specific pacing scenarios (ie “Row 500m at 1:55 pace, then do 1 clean every 10s for 10 reps”) [20:00] As athletes improve, they will need to increase their paces. Many athletes will settle into a specific range of paces or reps for certain workouts – without realizing that they’ve increased their capacity and need to start to push themselves harder. [25:45] Pacing in a competitive scenario isn’t just about how you feel relative to the workout – it’s about how you feel relative to other competitors around you potentially going a lot faster than you.

28 MIN3 w ago
Comments
#33: Learning How to Pace

#32: Training Masters Athletes

Most masters athletes have some understanding that they may need to train a bit differently than their 24-year old peers. But, what exactly should they do differently? And what about masters athletes who haven’t really done serious training before? In this episode, we dive into how masters athletes should prioritize their training programs - and discuss the importance of having clear priorities and being willing to put some things on “maintenance.” We also explain why people underrate the ability of masters athletes to acquire new skills - and the mistake that most athletes make when trying to refine or develop their skills. If you're not already subscribed to our newsletter, head over to http://legionsc.com">www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: http://instagram.com/legion.sc">@legion.sc Show Notes: [0:12] Understanding the difference between “biological age” and “training age” – and ...

34 MINOCT 14
Comments
#32: Training Masters Athletes

#31: Acquiring skills in CrossFit so you can actually do them in workouts

When we talk about skill acquisition in CrossFit, we often think about things like “getting a muscle-up” or “improving double-under technique.” These are all important aspects of improving your abilities in the sport, but there’s a huge difference between simply improving movement quality and improving the ability to do high repetitions when fatigued. So, how do more standard models of skill acquisition apply to getting better at skills in CrossFit? How do we differentiate between the information related to improving skills in areas like music performance and chess to improving in individual sports like CrossFit? If you're not already subscribed to our newsletter, head over to http://legionsc.com">www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: http://instagram.com/legion.sc">@legion.sc Show Notes: [0:16] The concept of skill acquisition in sport can mean different things depending on the characteristics of the sport. What does it mean in a sport like soccer or basketball where you have an adversary trying to stop or outwit you? What does it mean in individual sports like running or powerlifting? What does it mean in non-sporting scenarios like chess, music or computer programming? And, how do we differentiate between skills that can be learned vs “physical capacity?” [11:26] Learning to react against others and execute on complex motor patterns when being “defended” or “attacked” is not the same thing as being able to have good technique under fatigue. And, in CrossFit, technique is usually not the separator between athletes. However, technique still matters – so how can we develop athletes from the start to have good technique? [18:33] Will there come a point where we’ve started to see the maximum physical potential of CrossFit athletes so there’s no longer as much “surprise” in CrossFit Games events? Will the sport still be as exciting when people aren’t obviously getting better every single year? Links, Resources and People Mentioned: “Range: Why Generalists Triumph in a Specialized World” by David Epstein Tiger Woods Roger Federer 10,000 Hour Rule K. Anders Ericsson “The Sports Gene: Inside the Science of Extraordinary Athletic Performance” by David Epstein Pyotr Ilyich Tchaikovsky International Functional Fitness Federation (IF3)

28 MINSEP 30
Comments
#31: Acquiring skills in CrossFit so you can actually do them in workouts

#30: How Often Should I Peak?

What do we actually mean when we talk about “peaking?” How should an athlete structure a peaking phase in their training? And, how do we get CrossFit athletes to be be able to do competitions when they’re not in top shape without getting hurt and without judging themselves harshly for their performance relative to others? Structuring a season for a CrossFit athlete has become a lot more complicated based upon the somewhat confusing structure of online qualifiers and Sanctional events, so figuring out a plan becomes all the more important. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:15] What does it mean to “peak”? [07:55] How should we plan a season based upon a confusing schedule of qualifiers and Sanctionals? How often can we peak in a season? How should we structure an off-season – and what are the unique challenges of structuring a season in CrossFit compared to other strength and endurance sports? [16:44] How to detach your identity from your performance so that you can stick to a larger plan for your season – rather than getting caught up in the hype and comparison of every qualifier that you do. [25:18] How often should we touch on “sport specific training” throughout the season – even during a non-peaking phase? And, what is the role of “mental toughness” training in our sport?

36 MINSEP 16
Comments
#30: How Often Should I Peak?

#29: Why You Shouldn't Stop Doing Conditioning to Get Stronger

If you want to get strong, you have to stop doing conditioning, right? While you may find that athletes do often get stronger by focusing only on strength development, this does not carry over well to mixed modal sport. Instead, a concurrent training model (working on strength and conditioning simultaneously) creates a more robust adaptation that carries over to running around the block and doing deadlifts - in a way that just focusing on running and deadlifting independently does not. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [0:12] Will conditioning limit your development of strength? Maybe. But removing conditioning from a competition program does not work well for CrossFit athletes. Even in fields such as weightlifting and powerlifting, where sufficient conditioning performance is not necessary to succeed, athletes are completing some form of regular conditioning. [4:31] Athletes will often need to do a focused training cycle in order to gain muscle. However, it’s difficult to change body composition (by either adding muscle or losing fat) for most individuals. Having an off-season during a yearly training block can be a useful tool in putting on muscle while also allowing the body to take a break from stressful, high-intensity work. [7:13] Certain populations (those who struggle to cycle moderate weight with consistency, those whose one-rep max limits them competitively) can benefit from strength-focused training. Most athletes still need to do a substantial volume of conditioning work in order to do well in CrossFit. [16:00] Training both strength and conditioning at the same time builds robust adaptation. There may be trade-offs in terms of the amount of strength that you can build relative to your absolute potential, but the strength will carry over more to mixed modal sport if you are training conditioning simultaneously. [21:52] The volume of movements like squatting done in conditioning workouts needs to be taken into account when programming strength development work. [29:16] Having a plan for a “season” of training is essential. Coaches and athletes should have priorities, and structure training throughout a season to focus on developing those priorities.

35 MINSEP 2
Comments
#29: Why You Shouldn't Stop Doing Conditioning to Get Stronger

#28: CrossFit Games 2019 Wrap-Up

As has been the case throughout the entire 2019 season, there was much controversy surrounding the 2019 CrossFit Games. Luke coached two national champions this year, so we get some “behind-the-scenes” insight from him - and learn about the process of having his coaches pass snipped when his athletes were cut. We dig into the controversy surrounding the cuts and try to unpack the reason that people are so upset about them - as well as come up with some possible solutions to make the cuts more fair. And, we also discuss the necessity of creating an ecosystem for the sport of fitness as a whole that gives everyone competing a great experience - not just the folks standing on the podium at the end of the weekend. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes [0:20] Luke’s behind-the-scene takes from coaching some national champions at the Games - and having his coaches band snipped. [5:30] How do you communicate with your athletes relative to the cuts? How do you speak to them so that they can go into an event with confidence and leave with their head held high - even if they’re cut early in the event. [13:39] What are the positives and the negatives of the new structure with the cuts? How could the cuts be structured to make the competition more fair? [23:35] The order of the events - and the optimal balance of luck and skill in sport. [31:45] What happens to the folks who are not on the podium? What should their experience be? [37:20] What should the CrossFit Games qualifying process look like for 2020?

43 MINAUG 19
Comments
#28: CrossFit Games 2019 Wrap-Up

#27: Conditioning Progression for Advanced vs Intermediate Athletes

As we’ve discussed many times on the show, the way that elite athletes train for the sport of CrossFit can be confusing and often negative for people who aren’t yet at an elite level. Many athletes want to improve their conditioning and be able to do better in longer workouts, but - in many cases - simply doing more longer workouts with a lot of different stuff in them is not sufficient or effective to create improvement. Instead, athletes need to balance building up an appropriate base of support (so they’re not just “compensating” their way through workouts with high power output strategies) while still keeping an appropriate dose of chaos and sport specific work in their training. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:18] Beginners often get a lot better quickly just by doing “CrossFit.” Similarly, advanced athletes have a large base of support so they need to do less base-building and accumulation and are able to adapt quickly to sport specific training. However, people in the middle can often develop compensatory strategies in their conditioning workouts if they do too much sport specific training without having built the base of support to do high intensity mixed work appropriately. [09:07] There needs to be a balance between building up a base through appropriate principles of long-term development and having enough chaotic, sport-specific training so that individuals don’t get fit in ways that don’t translate over to their sport. There also needs to be an understanding of the psychology of athletes – while coaches can’t cater to athletes’ every whim, they do need to allow them autonomy and understand that long-term compliance is more important than the perfect program. [17:49] Intermediate athletes often need more specificity in terms of prescription: split times, weights, fractioning strategies, etc. Advanced athletes will self-organize and do things “correctly,” so they need less specific guidance. However, too much direction from a coach can prevent athletes from learning how to pace workouts and make decisions on the fly based upon how they’re feeling. [26:24] It’s much more interesting to see what someone has done to make steady improvements year-over-year rather than to see what someone has done who catapults quickly to the top of the sport. Steady progress likely shows an understanding of how to build sustainably and correct weaknesses over time, while extremely rapid progress likely shows more “talent” and gives less generalizable information.

34 MINAUG 5
Comments
#27: Conditioning Progression for Advanced vs Intermediate Athletes

#26: Michael FitzGerald of OPT Calgary

This week, we have a rebroadcast of the audio from a webinar that we did with Michael FitzGerald of Optimum Performance Training Calgary a few months back. Many athletes want to improve their endurance in the sport of CrossFit, but what should they be doing? More running? More biking? More thrusters and pull-ups? Going faster? Going slower? Michael breaks down how he thinks about improving the aerobic system for CrossFitters - including common misconceptions as well as some things that he's changed his mind about in the last few years. If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc

71 MINJUL 22
Comments
#26: Michael FitzGerald of OPT Calgary

#25: The Lifecyle of a CrossFit Athlete

What is the lifecycle of a CrossFit athlete? How does one progress from starting CrossFit as a fitness program, deciding to do a bit of additional work, then progressing into doing competitions. How do athletes balance training with a group vs working on an individualized program as they get more serious about their training? And, how should athletes think about structuring a season with the myriad of opportunities to compete now available? If you're not already subscribed to our newsletter, head over to www.legionsc.com and get with the program. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc

29 MINJUL 8
Comments
#25: The Lifecyle of a CrossFit Athlete
hmly
himalayaプレミアムへようこそ聴き放題のオーディオブックをお楽しみください。