#036: Battery: Training for Weightlifting Tests in CrossFit

Show Notes

Outline:

1. What is it?
(defining battery + physiological systems that allow expression of it)

2. What are you preparing for?
(common testing scenarios in the Sport of Fitness)

3. How do you develop your battery?
(creating training structures)

Part 1: What is battery?
(Definition + Physiological Systems)

Definition: the ability to be able to repeatedly hit a high percentage of your one rep max under fatigue

Two subjective things: 1) High Percentage 2) Under Fatigue

So it could be…

1. 30 Snatches for Time @ 80%
2. 3 Rounds: 1k AirBike & 1 C&J @95%
   *the former the barbell is generating the fatigue, the latter the other movements create the fatigue

Also, a max lift while under fatigue is highly correlated with an athlete’s ability for battery

Physiological Systems that Encourage an Excellent Battery

#1 – Maximal Strength
Requires: great neural drive, trunk rigidity, positional strength

#2 – Aerobic Qualities
Requires: breathing coordination & strength, cardiac output (mainly SV), muscular endurance

#3 – Technical Prowess
Requires: pattern fatigue resistance: maintaining skill & position despite high metabolic activity

But… don’t get lost in the weeds.  

DON’T pick one physiological quality and tailor your training to improve it.

DO prepare yourself for the type of test you need to improve upon.

Part 2: What are we preparing for?
(Common Testing Scenarios)

Open Test Examples

12.2
14.3
15.1a
17.3
18.2a
19.2
20.4

Sanctional Test Examples 

2019 French Throwdown Event 8: Ski – Snatch Ladder
-Every 75s x ~10 Sets: 8/6 Cal Ski + 1 Snatch @ Climbing Weight

2019 Rogue Invitational – Squat Clean Ladder
-For Time: 10 Squat Cleans (185/125lbs), 8 Squat Cleans (225/145lbs), 6 Squat Cleans (255/165lbs), 4 Squat Cleans (285/185lbs), 2 Squat Cleans (305/205lbs)

Games Test Examples

2017 | Event 9 | Clean & Bar Muscle-Up Ladder

2018 | Event 7 | Fibonacci – 5/8/13 of pHSPU & Dbl KB DL @203/124lbs

2019 | Event 1 | First Cut – 4 Rounds: 400m Run , 3 LRC, 7 Snatch 185/130lb

2020 | Event 1 | 2007 Reload – 1k Row into BMU & Heavy Push Jerks

Themes

Often is Snatch or Clean & Jerk variation

Often comes from the floor – especially in the Open

Part 3: How do you develop battery?
(creating program structures)

Before anything else you need to answer…

Is battery something you need to work on?“

Battery Test

Part 1: 8:00 Clock: Find a Power Clean 1RM
[8-12:00 Rest]
Part 2: AMRAP 8:00: Power Cleans @90%

Results
15 or less = Battery needs development
16-24 = acceptable range
25 or more = 1RM needs development 

If you do this test, please let me know your results!

Are you issues with battery specific or generalized?

Avatar 1: Power clean fine, but squat clean bad

Avatar 2: Cleans are fine, but Snatches and Jerks are bad

Avatar 3: All patterns need battery development 

4 Progression Styles (for Battery Development)

1. Interval Strength Work
2. Fatigued Strength Work
3. Active Recovery Intervals
4. Comp Simulations

(1) Interval Strength Work

EMOM 8: 3 Power Clean @78% – drop & reset

E3M x 5: 8 Back Squat @74%

Every 20s until Failure (or) 30 Reps: 1 Power Snatch @82%

3 Sets:
Every 6s x 2:00: 1 Clean & Jerk @155/105lbs
-Rest 3:00 

(2) Fatigued Strength Work

4 Sets:
-1k row @ 2k TT pace
-15s transition
-5 Squat Cleans @ 80%
-Rest until 8 out of 10 recovery

5 Rounds
-1k AirBike
-3 Full Snatch @ 75%
(Rest 1:1 b/w Rounds)

E4M x 3 Sets
-100 Double Unders
-10 Cal Ski @1400/1050 Cals/Hr (minimum pace)
-1 Power Clean + Front Squat + Jerk @ 92% of Power Clean

(3) Active Recovery Intervals

20:00 AirBike @ Zone 2 HR
-E3M: 6 Back Squat @ 75%

25:00 Air Runner for Distance @ Zone 3 HR
-OTM: 1 Deadlift @87%

10:00 Ski @ Zone 2
-At 1, 4, 7, 10: perform max unbroken STO @225/160lbs
*bar comes from the floor

(4) Comp Simulations

AMRAPS (or) RFT ft. Ascending Weight Barbells (e.g. 19.2, 20.5)
(or)
Establish a Weightlifting Max Lift after a MetCon (e.g. 15.1a, 18.2a)

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