NEW PROGRAMMING

Starting this week, you will see additional changes to the programming as posted on the website. From here on out, each day you will see a WOD posted, as well as either a strength or endurance workout. Additionally, Saturdays will have either a strength or endurance workout, but no WOD. The purpose of this programming is to allow the individual to continue to build their strength and technique capacity, as well as maintain the endurance type of work that is required of the military, especially those approaching OCS, TBS, or SPECWAR training.

The endurance programming has been explained in a separate post, and will remain consistent. Basically, there will be 3 workouts a week, 2 interval and 1 stamina. Each workout will have a time recommendation posted with it, ie 3 hours after WOD.

The strength programming is based on a combination of the CrossFit Strength Bias article, and Oly Lift programming used by Mike’s Gym. The strength workout should be done prior to the WOD. Execute a proper warm up (the Neptune warm up with additional work specific to the strength movement of the day), and then move into the strength work. Most days, the strength workout will consist of either 3 sets of 5 reps or 5 sets of 3 reps of a specific exercise. The exercises will be some variation of the squat, the clean, the snatch, the deadlift, and the press. The focus should be on the proper execution of the movement with STRICT form. Recover as needed between sets, but that does not mean take the intensity away. Once you have completed the strength workout, rest, stretch, and recover no less than 5 minutes and no more than 15 minutes, then perform the WOD. Because the strength programming is developmental, you MUST accurately log your loads lifted, or you’ll be lost when attempting to determine your load for the day.

Keep in mind, the aim of this programming is to address the variety of demands place on a military athlete. Although the programming will be based on completing the WOD and strength or endurance workouts in the same day, you MUST listen to your body. Additionally, this programming will require an increased focus on flexibility and proper preparation pre and post workout. I cannot stress enough, you must listen to your body. There is nothing wrong with only doing the strength work, only doing the WOD, or just simply taking a day off. Remember the saying, there is no such thing as over training, just under recovery!