Contributed by Coach Scott. Train with Scott in one of the following classes based at Elite Athletic Development / CrossFit Arlington Heights:
> Strength & Power l Wednesday, 6 p.m. – 7:30 p.m. or Friday, 5:30 p.m. – 7 p.m.
> Skills & Strength Intensive / Advanced WOD l Sunday, 9 a.m. – 10:30 a.m.
> CrossFit Boot Camp, Sunday l 10:30 a.m. – 11:30 a.m.
Are you ready to up your training game? Whether you are new to training or an advanced athlete, participating in the Elite Athletic Development / CrossFit Arlington Heights Winter 2014 Strength & Power cycle at least two classes per week will positively impact your fitness and performance. Guaranteed.
The eight-week Strength & Power cycle (January 13 – March 7) is divided into goal-specific “mini-cycles” programmed to develop absolute strength output, or drive your 1RM in the Back Squat, Front Squat, Overhead Press, Bench Press, and Deadlift. Programming will also increase proficiency in several key functional movements, including Chin Ups, Pull Ups, Dips, Grip Strength, and carrying heavy loads across long distances. This is a shift from the past few Strength & Power cycles which concentrated almost exclusively on increasing power output by training the Olympic lifts. The Clean & Jerk and Snatch are still included in the January – March cycle, but will be programmed to contribute to total body strength … and ensure interested athletes are properly prepared for the CrossFit Games Open slated to start in March.
The benefits of strength training are many, and include:
- Positive change in body composition
- Increased muscle mass (turn into a calorie burning machine)
- Complete more “work” during CrossFit classes (more repetitions and more weight)
- Attempt new movements with new strength (more Rx and fewer scaled WODs)
- Increased ability to generate force (other activities become easier)
- Improved sports performance (sprint faster, jump higher, and hold your ground)
- Increased confidence
- Ability to improve all other areas of fitness
If you’ve not participated in a previous Strength & Power cycle, now is your chance. If you’ve been a regular to the Strength & Power classes, you’ll find the new programming physically and mentally challenging, and a great opportunity to accelerate your progress.
Editor’s Note: Visit the EAD / CFAH Athlete Center to access the 3-2-1 Goal Training Plan Template and Goal Planning Worksheet. Use both tools to organize your first quarter training performance goals.
Scott Mezzano is an EAD / CFAH / CFAX performance coach. He earned his BS & MS, Exercise Science, from Western Illinois University. He is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, and holds certifications from the American College of Sports Medicine and USA Weightlifting. Scott is a Fitness Education adjunct instructor at McHenry Community College.