First, before knowing what planning to follow or do, it is necessary to know what are the demands that the sport in question is required and, in this way, make the most of the training time to be able to work all these demands.
As we know in CrossFit, many physical skills are required, but do you work all? I say this because we all usually like them more than others, and interestingly in most cases, they are usually weightlifting movements and gymnastic exercises.
These are quite striking exercises or movements and that when you manage to increase your maximum weight or your first muscle-up, it generates joy and unparalleled and addictive satisfaction, so many athletes love to focus their training on these exercises, to get up more weight or link more muscle-ups, but that is not the correct option.
Proper planning will not make you try and test maximum weights day after day. This is the only thing that can bring you an injury or create frustration because not every day, you will be able to improve your records.
Nor can you focus your planning on what you like best or what you are best at. Remember that in CrossFit, it is not worth highlighting who is good at a particular thing, but the athlete who is balanced in all physical abilities.
A good training schedule has to train the athlete, physically adapting the body progressively to high loads, and mentally improving confidence and making sure you can do it.
I give you two examples of physical and mental work based on programming.
The first example, physical work
An athlete who wants to get his first muscle up the ring, how many times have you seen in your box a person who tries it, tries it and fails, retests it, and fails again, like this for several days, weeks, and even months. How often have you seen that same athlete, dedicating a while to perfect and learn the technique with the low rings or making ring dips to strengthen and secure all movements, gaining strength and stability? I already answer you. Surely you’ve seen it many more times trying to see if a ring muscle-up comes in to do accessory work related to that exercise.
Here is the great human error, which aims to build a house by the roof.
The second example, mental work
Another athlete who does not follow a scheduled and elaborate schedule wants to improve as a CrossFit athlete. The box arrives one day, it’s time to do Back Squat maximum and maybe two weeks ago that it doesn’t do any Back Squat or the last day it did it was 60% of its maximum weight and with enough repetitions. He starts to put on weight, and when he gets close to his maximum weight, every time he places the weight on his back and lifts it off the rack, even before doing the squat, he thinks: “Ugh, how the bar weighs today.” When that goes through his mind, the safest thing that this athlete does not even match his maximum weight, and if he arrives, it will be by the hair.
This happens not only because perhaps he has not had a physical adaptation before the attempt at maximum, but because mentally he has not tried to work with such high weights for a long time and when the bar weighs him before doing the squat, his mind begins to doubt if he will be able to lift it and when there is doubt, the concentration is lost, and as a result, the lifting fails.
Here is the mental factor of programming; you cannot pretend to do something that you are not sure you can do. You have to get used to and convince the mind that the work you are doing will allow you to reach your next goal.
CrossFit programming for competition
Up to this point, everything we have discussed is useful for all people who practice CrossFit and set any goal, but now we are going to go. Further, we are going to talk about programming for CrossFit competitions.
If you want to compete in some competition, whether in your box, in your city, or at the national level, you have to take off the damage that many people have when physically preparing.
Some people say “that” I don’t do it because they don’t ask for it in CrossFit, but what do they ask for in CrossFit? In CrossFit, a complete athlete is asked, with the best form of fitness. Therefore, any exercise that helps improve your performance and is transferable to the most common CrossFit exercises is good for you and includes it in your face. CrossFit planning to a competition
What cannot be is that an athlete who considers that he has a good Snatch and C&J brand and wants to do competitions, does not know how long he can do the 5 km running.
Now that you are reading this article, you know how much you have of maximums in Snatch, C&J, Back Squat, Front Squat, but do you know how long you would do the 5 Km running? Would you get off the 21 minutes ?, or the 5 Km Row would you get off the 19 minutes? Do you think that improving the times in these workouts will not bring you benefits in your endurance in a word in a competition?
Or going further, how many times do you practice the weightlifting technique, and how many times do you practice the technique by running or swimming? Do you also train series to see if you improve your speed and endurance? Could you tell me how long you have gone down this last year in 1 Km Run, or words known as a Fran, Grace, Karen, Isabel, DT?
Many people go to competitions and strive to improve but do not realize that these small details are what make the difference and that in a training plan, you can include everything in it is organized correctly.
It isn’t easy to include everything that is requested in CrossFit in the same week. Not even CrossFit Games athletes can include it in their programming and dedicate the whole day to it. Nor can you improve all the capabilities at once, but with a correct periodization in your physical preparation, I assure you that you can improve everything.
Now if you want you are sure that you want to improve your performance either for yourself or to face competition, with a correct and optimized CrossFit planning, I encourage you to see our Training Program.