Conditioning for Crossfit: Fight Fatigue with Physiology

Conditioning for Crossfit

Love it or hate it, Crossfit athletes’ work capacity and ability to meet the demands of various physical challenges is impressive.

With maximal intensity workouts and events lasting from 1 minute to 45 minutes, the proper conditioning is a must to train these athletes for success. If you can nail down the proper conditioning for the diverse challenges of Crossfit, you can dominate conditioning for every other client.

We first have to identify a Crossfit athlete’s potential mechanisms of fatigue. To do this, we are going to get DEEP into some exercise physiology. Once we’ve outlined the physiology of fatigue, we will go through how to take your clients’ endurance and resilience to the next level.

Put your seat belt on.

Be sure to check out these videos before diving into the physiology in this one!

Basic Bioenergetics: How does your body find the energy to exercise?

Muscle Structure and Function

The Cardiovascular System: An introduction for strength and conditioning coaches

Assessing Breathing During a Team Warm Up

This video is an excerpt from the September 2017 Q&A with Bill Hartman.

When you’re put in a team setting, one-on-one work becomes impossible.

How, then, do you get into the nitty gritty?

We use Patrick’s question to walk through anatomy and its relationship with movement and breathing.

THIS IS WHY WE LEARN ANATOMY.

And why I think anatomy is taught the wrong way.

If you think through scenarios, especially ones which you can remember in your head, it makes the anatomy tangible. You can picture it. You can work through it. You can mold it in your mind.

So when you go through my respiration videos, try to relate these things to exercises you’ve done or people you’ve worked with.

We don’t believe in anatomy for anatomy’s sake. It is a means to being a creative coach.

After you watch the video, read “Make It Stick” by Peter Brown. It’s the best training book I’ve ever read.

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Skills, Tasks, and Levels of Competence

This video is an excerpt from the September 2017 Q&A with Bill Hartman.

How do we skip levels of competence when working with a client or patient?

I would argue that during this “treatment”, you didn’t objectively improve anything. You simply taught them to spit out and output that you like better.

If you want to change a squat, put a kettlebell in front of them.

If you want to change it again, give them a heavier kettlebell.

See ~11:00 of Brandon’s video for more on this.

There’s a difference between a skill and a task.

  • Tasks have context.
  • Skills require a level of competence.
  • Task = shooting a free throw
  • Skill = repeatedly shooting free throws well

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What Would You Do With This Baseball Player?

This video is an excerpt from the September 2017 Q&A with Bill Hartman.

This patient of mine was particularly interesting.

He’s a baseball player I’ve been seeing for a while now.

He came in the other day with mobile hips (a.k.a. “full lower body variability”). He was able to bring air into different parts of his rib cage as I demanded it from him.

But he still couldn’t rotate his shoulders well.

We tried traditional protraction-based exercsises. Those didn’t work.

Then I gave him manual work on his thorax. That didn’t work.

Then I noticed something.

Watch the video to hear about what I saw and what I did to get his shoulder rotation back.

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The Different Types of Anterior Pelvic Tilt (And What They Mean to Your Squat)

This video is an excerpt from the September 2017 Q&A with Bill Hartman.

Some anterior pelvic tilts occur ABOVE the pelvis.

Some anterior pelvic tilts occur WITHIN the pelvis.

These two are different. The affect hip IR differently and you should treat them differently.

In this video, we had a good question about squatting depth and hip shape. I grabbed my trusty pelvis model (never leave home without it) to give you a visual.

We worked through the different types of pelvic tilt, how they affect the hip joint, and acetabular ante/retroversion.

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You Are Wrong, but Don’t Give Up Yet

All models are wrong. Some are useful.”
-George Box (wiki)

We use models to understand things to a small degree. To communicate. Even though they aren’t always enough. And we have the ability to change these models as we change things.

EVEN THOUGH THEY’RE WRONG, THEY’RE STILL USEFUL.

As long as you understand that they’re wrong.

You can hear more about this at the end of the Q&A. This one was full of great questions (and I even had to break out the pelvis model). Never leave home without it!

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Training a Stud Soccer Player with Back Pain

Training a Stud Soccer Player with Back Pain

What do you do with an extended soccer bro who is in pain, but still has to perform?

In this video, I outline how I’m managing an athlete with very specific exercises. The goal is to unwind him on a week-to-week basis, so that he can continue to play and perform at a high level.

I’ll walk you through:

  1. This player’s background
  2. Why his back pain makes total sense
  3. My goals for him
  4. The 5 muscles that I deem the biggest “problem areas” for ANY client (not just soccer bros).
  5. The program I wrote him
  6. The 6 exercises I gave him
  7. How each exercise addresses my goals for him
  8. And we’ll end with a reminder on what YOU can do if you get an athlete like this soccer bro.

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A Real Basic Personal Trainer Introduction to Sales Copy

A Real Basic Personal Trainer Introduction to Sales Copy

I’ve always hated sales.

It’s so gimmicky, right?

Get abs in five minutes with just this belt!

We’re the number ONE facility in the US!

Weight loss is as easy as taking a pill!

Seriously hated sales.

Until I learned what it was actually about.

What’s the purpose?

How do you get new clients in the door?

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Choosing Corrective Exercises for the Upper Body

Foreword

Do you use corrective exercise?

If you do, are you confident that you aren’t just wasting your client’s time?

Most clients think this kind of “exercise” is boring. And if you’ve only got 30 minutes with a client, are you really going to spend that much time on it? What’s left to address their actual goals?

We’ve put together this post–one of our most thorough–to help you pick an exercise or two that will help your client correct imbalances, gain mobility, and, ultimately, augment their training. It includes:

  1. a why do you need this introduction,
  2. a short lecture video of training theory,
  3. a lab demonstration video of exercises and cues to use, and
  4. a downloadable assessment sheet for you to use with your clients

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