Show Notes
There were…
• 800 DUs in Open 18.3
• 180 GHD Sit-Ups & 180 Pistols in Quarterfinals E2
• 73 Wall Walks in Open 21.1
• 60 RMU in Online Semifinals E3
If you want to prepare for these test, you have to turn up the volume.
Outline
- Defining Training Volume
- Principles of Training Volume
- How Much Is Enough? (and How Much Is Too Much?)
- Benefits (& Drawbacks) of Building Volume
- How to Go About Building Volume (Training)
Defining Training Volume
Definition: the amount of training an athlete is doing
For a more detailed answer read…
Measuring Volume in CrossFit (Pro)
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Principles of Training Volume
Volume is always in respect to time.
Volume is pattern specific.
Volume is always in relationship to intensity.
Volume is always in relationship with density.
How Much Is Enough?
(and How Much Is Too Much?)
Don’t build volume for the sake of building volume or at the expense of training quality or health, but I truly believe that most people can benefit from building volume.
It comes down to your goals & the level of the athlete.
Open + Weekly Repeat (2 tests / 7 Days) for 3 weeks (0.3 workouts / day)
Quarterfinals – 5 events in a 3-4 days (1.5 workouts / day)
Semifinals – 7 events in 3 days (2.3 workouts / day)
Games – 2010-2020 averaged 12.5 events, in 4-5 days (2.5 workouts / day)
CrossFit Open Functional Volume Data (Pro)
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Benefits of Building Volume
More Efficient & Economical (on multiple levels)
• Motor Learning | Movements Get Smoother
• Your Systems Adapt: Heart, Lungs & Blood
• You improve muscular endurance
• You improve your capacity across all times domains
Drawbacks of Building Volume
Conflict of resources for athletes who need to get stronger.
• Time, Energy, Tension
If strength is a huge priority…
Let the goal be the goal and don’t build a ton of training volume.
How to go about Building Volume
I personally think about this taking place on two fronts:
- Physiological Capacity: Energy Systems Training (EST), Aerobic Development, Zone Work, etc.
- Sports Performance: MetCons (the way which you will be tested)
(1) Physiological Capacity
*you don’t necessarily need to progress through these steps linearly
Step 1: Build time in Low Intensity Cyclical
Step 2, Option 1: Progress Cyclical Intensity
Step 2, Option 2: Cyclical + Isometrics & Low Eccentric Movements
• This is what I refer to as Aerobic Accessory
Step 3: Energy Systems Training
• Tougher intervals or cyclical
• Option to add in mixed movements that require a high power output
• x20: 40s Row, 20s Rest @ 2k TT Pace
• 8-10 Sets: 40 Calorie AirBike @ 10:00 Test Avg. Wattage + 12 BFB @ 3.2s/rep, rest to 7/10 recovery
(2) Sports Performance
*you don’t necessarily need to progress through these steps linearly
Step 1: Low Interference Intervals with Cyclical Component
AMRAP 18:00
-4 BMU
-8 PC 135/95
-12 Calorie Row
*rest 90s b/w rounds
Step 2: Low Interference Continuous Work with a Cyclical Component
AMRAP 18:00
-4 BMU
-8 PC 135/95
-12 Calorie Row
Step 3: Low Interference MetCon
AMRAP 12:00
-8 Thrusters 95/65
-8 Toes to Bar
*then repeat the same steps for high movement inference.
Closing Thoughts
- First create a way to measure how much volume you are doing now
- Progress the volume slowly from their (5-10% per week)
- Make sure you are recovering from the work you are putting in
- Build volume in the pre-season and early in competition prep (taper in your final phases)
- Deload and take off seasons to ensure you stay healthy & resilient
I want to hear from you.
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Episode #041 (airing on July 13) I will be doing a Q&A with listeners like you.
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Then I’ll answer it on in the show. It’s as simple as that!
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