Many people are not sure what all the buzz is in the fitness world so I decided to put together a group of the most popular and potentially effective.
Crossfit is a development of fitness but on a very broad scale. Crossfit is considered a base strength and conditioning program. The system of Crossfit is very versatile and scalable while using many different concepts. Powerlifting movements like deadlifts and squats are commonly used. Implements like kettle bells are common place. Heavy ropes, tires to flip and sled to push are used often.
In many ways, Crossfit is a philosopy. A mantra for those athletes that embrace words and concepts like WODs, Box, Olympic lifts, Paleo eating and knee high socks. The idea of Crossfit is to always be prepared much like the conjugate method that Westside Barbell embraces. Crossfit athletes are encouraged to always be prepared with better endurance, necessary strengh while using the least restrictive tools. The more raw methods the better. A person will never see a Crossfit facility with preacher curls, leg extensions and plenty of mirrors. Chalk, yelling encouragement to each other, a little blood and a pack of athletes is the common scene around boxes.
The time investment in Crossfit is varied on the level of the athlete. An individual can perform as many as 6 sessions per week while most do train just three times a week. The programming is constantly varied to address the broad and generalized concepts of fitness. The programming does utilize high intensity training while utilizing functional movements.
One of the biggest appeals of Crossfit is the scalability for all levels of fitness. Bracketing is utilized for individual skill levels. Bracketing allows for the programming to be enhanced and scaled back based on the fitness level of the athlete. Crossfit classes for kids and the elderly are becoming more and more popular. Yes, lifts like overhead squats are being taught to grandmother and grandchild.
Every athlete will benefit by increased power, strength, cardio fitness, flexibility and mobility. The psychological benefits are profound as well. Imagine someone that can’t even do a push up but after several weeks he is doing 15 in a row! Crossfit boxes are commonly seen yelling encouragement to each other to finish and not quit their WOD.
Im sure by now you’ve heard of kettlebells, and if you aren’t
incorporating them into your training program you’re really missing
Why you ask?? First of all, Time Investment. Kettlebell training can provide
such a quick increase in many aspects of your training in very little
time. . Endurance Coordination, ROM, torso strength, and power are
just a few components that you can expect to increase in as little as
a couple weeks. Since kettlebell training is based on using the body
as a whole and transferring force from the point of contact on the
ground into the kettlebell, workouts are much shorter than the
traditional bodybuilding type training the average joe knows from
reading the magazine rack. You are using your whole musculature at
once for the whole training session it rapidly depletes energy and
causes a massive amount of caloric expenditure. Ive done workouts
that were a brutal 10 min, 30 min, 45 min and even an easy hour. it
all depends on the intensity and type of training you are going for.
Kettlebell Sport (Girevoy Sport) is the competition of kettlebell
lifting . Sets are done that are ten minutes in length focusing on
more strength endurance than just pure strength. Dont laugh just yet,
jerking double 52 or 70 lb weights for ten minutes is a feat not many
even want to think about.
Programming depends on what you are looking for . A pure
strength routine for powerlifting may be based on the basic moves
such as heavy double swings, double clean and presses, turkish
getups and double snatches. these could be sets of 3 or 5 reps and
anywhere form 3-10 sets with lots of rest based on your progression
and ability level. On the other page , a hockey player may want to
work more on rotational strength and the frontal plane. Here they
could do rotational snatches, renegade rows and pistols squats An
endurance routine or general conditioning program could use the same
exercises but lighter weight and put into a circuit and repeated for
minutes. There are no boundaries. kettlebells work with all sorts of
training as they are incredible with movement based resistance
training . Why do you think there are so many mixed martial artists
training with them??
I believe kettlebells are best used 3-4 times per week if the
training consists of only kettlebells. Remember were not trying to
turn the body into seperate pieces like bodybuilding. Keep it the
whole unit. A hard day of training followed by one or two rest days
. If adding to a powerlifting or bodybuilding routine, perhaps 1-2
days to supplement your existing training. Even adding one day per
week with kettlebells coupled with other training will benefit you
as far as joint stabilization and strength along with the benefits
listed above. Just one day of training with an experienced kettlebell
teacher can have even the most highly conditioned athlete feeling
musculature they may have never felt before.
What to expect? Powerlifters and athletes can expect better power
transfer and a feeling of being much more grounded due to the
kettlebells trying to take you off balance the whole time you train
with them. Rotational strength, stability, and quickness can all
increase causing an athlete such as a baseball player or soccer
player to generate more force into the ball.
In the end kettlebells, although not as heavyweights as you may be
used to lifting, can certainly fill in the gaps in the traditional
weight training program.
P90X is a 90 day fitness program developed by Tony Horton to do in the comfort of your own home utilizing the muscle confusion concept. The body is an adaptive mechanism so the theory is to keep the athlete’s body guessing while progressing.
The time investment will be for 90 days while training 6 days a week for about 55 minutes per session. The amount of time may seem like a lot to many but it is recommended that each person get about 60 minutes of daily exercise due to our sedentary lifestyles.
The programming is put together through a series of dvd’s that also includes a workout calendar and nutrition guide. There is very little equipment required for P90X where you are recommended to use exercise bands and a yoga mat. A person can also add dumbells, chin bar, yoga blocks, plyo mats and a heart rate monitor.
The main focus of P90X is to get the person stronger while increasing lean body mass. The results of a P90X athlete will be added muscle, less fat, increased flexibility and mobility using the variety approach of muscle confusion.
Insanity training is similar to P90X but the emphasis is on cardio for a 60 day training cycle using total body conditioning in the comfort of your own home. The appeal of this programming is about its nonstop approach while using next to no eqipment.
Each session lasts roughly 45 minutes and the athlete will be working out 6 days a week utilizing max interval training. Dvd’s direct the programming while offering a workout calendar, workout guide and nutritional guide. As stated previously, no equipment is needed for Insanity but a plyo mat and heart rate monitor is recommended. Programming of this type would be great for someone that has limited transportation or travelling a lot where equipment can be scarce.
The results of the Insnaity programming will be increased cardio health, fat loss, added endurance and increased mobility using the variety of movements.
TRX is a portable training device that using a person’s bodyweight via suspension training in functional movements utilizing multiple planes.
TRX is not that different from kettlebell programming where there is a lot of variability in the training. It allows for the bracketing concept buy simple moving the foot and leg position for a person to use their bodyweight more effectively when required. The programming does offer dvd’s and other guides to structure training.
Since there is such an emphasis on bodyweight training the core is emphasized through most movements. An athlete can do a variety of exercises like chest press, rows, lunges and planks.
The body will become stronger while mobility is increased in the hips, low back, abs, obliques and abs. It is common for TRX athletes to boast the benefits of increased strength, balance, coordination, flexibility, core and joint stability and injury prevention.