Strength training: why and how to do training

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Crossfit strength training is an opportunity:

  • Increase strength, increase muscle and ligament strength, strengthen bones and joints.
  • Gain muscle mass. Muscle mass is working capacity, one of the components of which is strength. Strength training does not allow you to gain muscle mass as fast as bodybuilding, but your appearance will improve.
  • Improve results in martial arts, arm wrestling and other sports where the use of force is required. Strength training is an important part of training for beginners who want to learn how to fight.
  • Make a reserve for gaining muscle mass and developing endurance . Strength training is the basis for the development of any physical qualities.
  • Improve appearance and health. Power crossfit training includes all body systems in work, they allow you to get rid of harmful substances that could accumulate for decades.

Crossfit strength training. Features

Crossfit strength training
  • We focus only on the main basic exercises . The goal of strength training is to include maximum muscle in a single exercise and one workout as a whole.
  • In each exercise, we perform from 1 to 4 repetitions . More – move on to workout training instead of strength training.
  • As part of a circular training session, there will be more rest between circles than with the development of working capacity . The athlete works with submaximal weights, which seriously loads the nervous system.
  • When recovering, we take into account not only muscle, but also nervous readiness to perform work . If the thought of training causes disgust (for athletes with an experience of more than 2 months) with full muscle readiness – this is a symptom of nervous overwork. Give your body a few more days of rest.
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Crossfit strength training. General recommendations

CrossFit Power Extreme
  • Set a goal, find motivation to solve the tasks. Without the presence of motivation, without an understanding of the principles of the motivational sphere, we tend to quickly abandon training and not achieve results.
  • Learn the rules of strength training with bodybuilding training as an example . Learn to distinguish between anaerobic and aerobic exercises.
  • Pay attention to recovery after exercise . Correct recovery can accelerate progress by 2-3 times.
  • Nutrition is an important addition to any workout . For muscle growth and increased strength, nutrition should be anabolic – with a caloric surplus, the presence of high-quality proteins, fats and slow carbohydrates.
  • Adjust your worldview . Check for ideological errors that prevent you from living and achieving goals not only in training, but in all areas of life.

Strength training. Training programs

CrossFit Training Programs

Cycle number 1

Workout 1

ExerciseWeightRepetitionsRest in seconds after exercise
Squats70420
Horizontal bench pressfifty420
Deadlift704180
Squats70420
Horizontal bench pressfifty420
Deadlift704180
Squats70420
Horizontal bench pressfifty420
Deadlift704

Workout 2

ExerciseWeightRepetitionsRest in seconds after exercise
Medium Grip Chin PullNet weight + 10 kg420
DipsNet weight + 10 kg420
Bench press404180
Medium Grip Chin PullNet weight + 10 kg420
DipsNet weight + 10 kg420
Bench press404180
Medium Grip Chin PullNet weight + 10 kg420
DipsNet weight + 10 kg420
Bench press404

Comments on the programs:

  • Pick your own weight based on your own physical abilities.
  • One cycle – two workouts. It is not necessary to tie them to the days of the week.
  • Increase your workload with basic training principles. Read more here .
Crossfit strength training for girls