#033: Structure vs. Variety in Programming CrossFit Training

Show Notes

Outline

1. Defining Structure & Variety
2. Pros & Cons of Each in a Training Structure
3. Learning how to blend these in a comprehensive training program

Dictionary Definitions

Structure: something arranged in a definite pattern of organization

Variety: the quality or state of having different forms or types

Working Definitions

Structure: Metrics like volume, load, density are carefully selected and progressed linearly over a period over time for improving specific movements.

Variety: Doses of patterns, volume, load or density ungulate, mimicking the testing body of the sport

Every training plan has a mix of both elements.

So the question becomes…

Where on the spectrum of extremely structured versus extremely varied should your training fall?”

Pros & Cons of Each in a Training Structure

Advantages of Structure
• Variables are easy to measure
• Adjustments to the program are easy to make

Example: Your back squat hasn’t gone up in 2 years, you can look back at your past training and can fairly easily reverse engineer what was going on during that time

Disadvantages of Structure
• The Sport of Fitness isn’t highly structured

Advantages of Variety:
• You are more likely to hit on more combinations of movements in a given training cycle or week.
• It is how the sport is tested

Disadvantages of Variety:

• You probably won’t get significantly better at any single metric, unless you training is less varied than you think.
• And if you aren’t getting better at X thing, the way that you fix that issue is not very clear.
• Progressing is very hard and almost by nature if you start progressing something, you training becomes less varied.

Learning how to blend these in a comprehensive training program

Solution: different training phases have different amount of structure and variety

Training Phase Examples

Off-season (Limiters / Weaknesses) – low variety, high structure
• Develop your Weightlifting numbers and gymnastics capacity

M: Snatch % Work, Hinges, Bar Muscle-Up Volume Progression
Tu: C&J % work, Back Squat, Strict Dips
W: Snatch % work, Strict CTB, Erg-Based Cyclical Work
F: Powers, Front Squat, Oly Pulls
Sa: Heavy Snatch & C&J, MetCon

Bridge / Transition Phase – moderate variety, moderate structure

M: Interval with CTB + Barbell Movement
Tu: Weightlifting battery work (pre-fatigued with cyclical @ tempo)
W: Back Squat Progression + MetCon w/ DB Movement(s)
F: Weightlifting EMOM: Weightlifting & Hanging Gymnastics
Sa: Weightlifting Percentages & MetCon with Inverted Gymnastics

Competition Prep – high variety, moderate structure

M: Broken MetCon with CTB (and/or) TTB
Tu: Weightlifting strength touches + barbell cycling intervals
W: Fatigued Muscle-Up Intervals + Couplet MetCon w/ Rowing
F: Weightlifting Strength Touches + Mid-Range Burpee MetCon
Sa: Open-style Workout (Gymnastics + Weightlifting Couplet or Triplet)

Competition Phase – low variety, high structure

M: ReTest (or) Back Squat & Weightlifting Strength Percentage Work
Tu: Muscle-Up Skill Work + Skill Touches in Interval
W: Barbell Cycling Maintenance + Easy Cyclical
Th: Active Recovery: Fully-rested Skill Work, Cyclical @Z0-Z1, Mobility
F: Test Day
Sa & Su: Recovery: Easy Cyclical & Mobility / Movement Work

Post-Competition Recovery – high variety, low structure

• Nothing programmed
• Jump into class once in a while
• “Freestyle” Strongman & Bodybuilding
• Get outside to walk, kayak or bike
*leisurely pace 1-2x per week