Notes on Training Intensity - Part 3: Submaximal Weight Training

It is a well known fact that once an athlete has progressed to a reasonable level of strength, maximal strength levels can only be improved by lifting heavy weights (>80%1RM). Beginners and early intermediate strength trainers can see improvements with much lower percentages due to the novelty of the stimulus for their body. Once someone has passed that early development stage, training with moderate weights (50-70% 1RM) may allow them to maintain their strength in the short term but not improve it. Continued training at these lower percentages will soon result in a loss of strength.

So what value then would submaximal weight training offer for experienced individuals looking to improve maximal strength? It would at first seem like not much, especially if by nature the weights would be quite a bit below the 80% threshold. My belief is that although submax weights won’t directly make you stronger, they will provide the structural and technical foundation necessary to maximize strength work performed later. This will occur primarily through allowing a high volume of work to be done, which has the following (potential) benefits:

1. Psychological and physiological break from high intensity work

2. Preparation of connective tissues, muscles, and bone for heavier weight training

3. Increased contractile mass

4. Possible technical improvements

The first point is self – explanatory: any type of training will become psychologically and physiologically monotonous if practiced for a long enough duration. This represents a drop in the stimulus to adapt and also in motivation to push towards the same type of goal. Vladimir Zatsiorsky, in his landmark text “Science and Practice of Strength Training” suggests that training stimuli should be adjusted before they become stale in order to maximize adaptive response. By switching from high load, low volume work to moderate load, high volume sessions, the physiology and psychology of the athlete are stimulated.

Inherent to lifting weights in the 80%+range are large forces throughout the system with relatively little blood flow increases. There are certain people who can tolerate these stresses in perpetuity and have no issues however I believe most athletes and especially older athletes can benefit from a break from lifting heavy weights.

High volumes of work are associated with larger changes in blood flow to muscles, creating a more efficient network for delivering nutrients and extracting waste products. Connective tissue properties change with the type of work they are exposed to, with submaximal volume loading being associated with an increased elasticity of tendons and ligaments. These properties will lend themselves well to high load lifting by strengthening the platform the muscles have to operate from.

Hypertrophy (increase in contractile mass) of muscle tissue is typically achieved not through maximal weight loading but through submaximal weights lifted many times. The goal is essentially to maximize muscle protein breakdown by a balance of load and volume. In most literature (Zatsiorsky’s included), the range of repetitions given for maximal muscle size gain is between 6 and 10, corresponding to approximately 65-75%1RM. However there are multiple other programs out there, such as the popular German Volume Training that rely on lower percentages of 1RM and higher volumes of work for increasing contractile mass.

For all individuals, increasing muscle cross sectional area results in a greater potential for muscular strength. This potential must be realized through appropriate (high intensity) training however creating a better starting point through submax work is a reasonable goal. For CrossFit in particular, unless an individual is quite large already (i.e. average height and in the 200lb+ range), most could benefit from having more contractile units to engage.

*Note: like all things in strength training, this is not a new concept… Charles Poliquin has been a long standing advocate of accumulation-intensification (building potential – converting potential) and this idea has been in Eastern Bloc theory for at least 40 years.*

Much like rhythmical submaximal running, using higher rep sets with moderate load can help embed consistency of technique through multiple repetitions. In CrossFit terms, this might lead to an increased ability to hold form with fatigue – enhancing the ability to deliver more reps faster towards the end of a WOD. For novice and intermediates whose form deviates from rep to rep, allowing a large amount of practice without having to deal with a heavy load would be very beneficial.

Lifting weights is a skill, and admittedly lifting heavy weights is a different skill than lifting light weights although there is obviously some crossover. Training submaximally in the back squat for example involves the same muscle groups, positioning, and sequence of movement as performing heavy sets in the same movement.

Keep in mind that I am not suggesting continually training at submax effort for months at a time, as that would necessitate to long a departure from heavy load adaptations. What I am suggesting is that submaximal weight training can have several benefits that will enhance strength development when that becomes the primary focus.

In the next part of the series, I’ll discuss what submaximal weight training looks like and how repetitions, load, and sets combine to create a volume stimulus.

Notes on Training Intensity - Part 2: The Value of Submaximal Work?

A lot of my recent reading has been in the area of training for middle distance running. I find these races (800-1600, even up to 3 and 5k) intriguing for their combination of both raw speed and incredible stamina. It is very hard (maybe impossible?) to find a successful middle distance running coach who doesn’t employ a large volume of submaximal work in their program, and for good reason.

The value of submaximal work for middle distance running is threefold:

1. It creates a solid platform of aerobic adaptation

2. It conditions bones, connective, and muscle tissues to deal with the stresses of high and low velocity running

3. It re-sets the body to a calmer state in between bouts of high intensity work

Aerobic adaptation for runners is one of the Holy Grails (the other is of course speed) and there is no better way to develop it than high volumes of work. Various programs will disagree (such as CrossFit Endurance) but those are programs that – a. have not been tested in the long term, b. have not shown to be effective at the highest level of performance, or c. involve individuals who already have a massive training base from years and years of higher volume work. Developing the aerobic system enables the athlete to perform a higher volume and greater quality of intensity work later in the year, leading to more performance potential.

Conditioning the structures of the body through lower intensity work also makes sense – we get a stimulus for adaptation that is (if progressively applied) gentler than if we were to utilize high intensity methods right off the bat. Hundreds and thousands of repetitions condition and perfuse tissues (increased blood flow through capillary formation), creating a stronger platform that is faster to recover.

Lastly, the calming effect of “easy” work is often underestimated. Easy work is typically more enjoyable and less stressful on both body and mind than high intensity work, which is by nature uncomfortable. Two of the most restorative training sessions one can participate in are an easy session of trail running or a relaxing swimming session. Research suggests that the nervous system benefits from this type of session through a relaxing of the nervous system and re-setting of the body to a homeostatic state (versus a body that is in a continual state of stress-adaptation).

Surely it makes sense for running, but what about CrossFit? Well, since many CrossFit events are in the 2 – 10 minute range (i.e. running 800 – 3k), I think the concepts of training for middle distance runners are directly applicable to our sport also. Of course, we have the necessity of not only having to develop the energy system pathways but also high levels of connective tissue and muscular strength – so our submaximal base work should contain two components – submaximal aerobic and submaximal weight training.

In Part 3, I'll look at submaximal weight training and the potential benefits it can have for CrossFit and other sport athletes.

Notes on Training Intensity – Part 1: High Intensity all the Time?

This is part 1 of (potentially) a 3 or 4 part blog series. Read and enjoy, feel free to comment!

There are a lot of simple statements about training that just make sense. They tend to get overlooked by virtue of their simplicity and logic – overshadowed by more outrageous claims and marketing hype. The truth is that if you can keep your training philosophies as simple as possible, you will progress. In this blog I’m going to discuss training intensity, and by “intensity” I am referring to the level of effort/discomfort/stress of a training session. In support, I will supply two basic statements that if followed, will provide the guidance to higher and higher levels of physical fitness.

1. You can’t train high intensity all the time

2. Never underestimate the value of submaximal training

I’m sure to some of my CrossFit crew the first statement might seem like sacrilege, but give me a shot and I think I’ll convince you that I’m on the right side of the law. For those of you involved in other forms of training for sport, these concepts will resonate immediately.

Firstly, here are my observations of what happens to people who train to maximum (or close to maximum) too regularly:

1. They experience massive initial gains (GOOD – sort of)
2. After 3 months to a year they start to accumulate muscle and joint pain
3. They begin to get nagging injuries
4. Their “maximum” effort becomes, over time, a lower and lower percentage of their actual maximum capability
5. They burn out

So what exactly is happening here? Definitely the process of training to maximum is a powerful stimulus for adaptation – hence the very rapid gains in strength and overall fitness we often see in programs like CrossFit. Depending on the initial fitness level of the individual who starts such a program, they may progress very well for up to ~2years following a high intensity training program (generally, the lower the initial fitness level, the longer the person will progress in this system). After that point, there is a stagnation and then regression in performance and ability to tolerate high intensity work (increase in injury and symptoms of overtraining). For some individuals, this process may only take 6 months and is also dependent on the frequency and structure of the training they are performing (i.e. Crossfit.com versus a more progressive plan).

The main issue for both performance and overall body health is that by nature, high intensity work is low volume. Low volume work (either high or low intensity) does not inherently provide enough of a base level of development from which to progress from. High intensity work exposes muscles, joints, and connective tissues to aggressive stresses repeatedly – stresses that those tissues are not adequately prepared to deal with.

High intensity work is also high stress. This has both physiological and psychological impacts. Physiologically, too much intensity leads to a pervading environment of stress on your both your nervous and musculoskeletal systems. This stress leads to excessive muscular tension and alters hormone balance. Psychologically, high intensity is a fatiguing objective to obtain at every session, and can lead to lower interest in training and less motivation to push harder when the workout requires it.

These factors combine to create the situation I outlined above – “high intensity” becomes “moderately high intensity” over time by virtue of the inability of the body and mind to support true high intensity work. The fallacy is that the individual who is undergoing this performance decay will feel that they are executing at maximum output when in actual fact they are well below their potential.

In part 2, I'll discuss the value of submaximal training in support of high intensity activity. Comments, retorts, and questions are welcome!

Day 1 from the Games... Quick Update!

Short update from Day 1 at the HDC…

The day dawned chilly as fans and athletes gathered by the iconic Santa Monica Pier for individual event 1. A massive crowd gathered but was eerily silent as the heroes of our community gathered facing the Pacific ocean. The men lead off, and were fortunate to avoid the heavy breaks that battered the women 90 minutes afterwards. Both women and men were pushed to the limit in a WOD that extended into the 40-50min plus range. 14 hours later, three individual events were in the books, the temperature had shifted by about 20 degrees and back again, and the Zone crew were exhausted but in high spirits.

The reason: our very own Lucas “Scoots” Parker sits in 22nd position after battling with the top names in the Crossfit world. It was an amazing sight to see him trot out with a bunch of excessively lean mesomorphic robots for WOD 1… and put in some awesome performances in events 2 and 3. One of Lucas’ best assets is that his fitness and strength seem to be adaptable to almost any circumstance – testament to his excellent preparation – which serves him well in a contest format in which there are more unknowns than knowns.

At the end of Day 1, a 21 year old (but 3 year Games veteran) Ben Smith, sits in first, with Rich Froning and Chris Spealler in close pursuit after some incredible finishes in the rope climb - clean and jerk WOD. Unfortunately one of the favorites for the title, Mikko Salo, ruptured an ear drum when he was kicked in the head during the WOD 1 swim. Like a true champion, he finished the event, but looked very ragged on the last run as Scoots passed him. He is apparently doing okay now that he has been fully checked out by the medical staff.

Three other athletes have recieved DNF’s – all by way of the open-water swim difficulties – but have been allowed to continue to participate while not recieving points.

The venue is amazing, the crowd is great, and our Zoner crew is doing its best to support our boy and our buddies from Taranis. It will be an early start tomorrow morning again but we’re all looking forward to what the day will hold.

Hope you all are able to access the live feed and enjoy getting together at the gym to check it out – should be fun!

Remember – keep fit and have fun!

Cam

PS. I touched Chris Spealler’s shoulder!!! OMG.

Getting "published"

Hey all,

So part of my “day job” is to help provide educational opportunities for high performance sport coaches through provincial (NCI-BC) and national directives. As part of fulfilling those duties I wrote an article on designing interval training circuits for targeted performance goals… and it’s finally been published. The HP Sircuit is an online magazine directed at high performance coaches in Canada and is sponsored in part by Own the Podium (OTP). It’s got a pretty neat layout with interactive videos and features (some of you may recognize Dana Agar-Newman from PISE and the weightlifting group that used to train at the Zone in the videos).

Take a peek at it online here: http://issuu.com/sirc/docs/hp-spring-2011

It’s a fairly basic rundown of the process of creating circuits but it gives a step-by-step process towards understanding each component and how to put them together.

Thoughts, comments, and questions are welcomed.

Cam

Back at it...

Truth be told, I never really "left"... my focus since last year's Canadian Regionals has always been to get there again and perform better... but sometimes it's the pressure of the proximity of competition that fully ignites the fire.

The latter part of the summer was filled with more "fun" acitivities and a relaxed approach to training. I spent more time biking with Michelle, playing pitch and putt (with not a lot of improvement in skill...), and just having fun doing regular WODs at Crossfit Zone.

In the fall I transitioned into a strength and mobility focus... which in hindsight don't really work well together. The mobility component focuses on relaxing muscle tissue and de-tuning the nervous system whereas heavy strength work relies on just the opposite. I think I wasted a couple of months trying to achieve both but in the end did result in more hip mobility and reliable squat depth.

Also, due to lots of stresses with working a ton, I found more success with doing sessions by myself with less pressure of competition. In a later blog, I'll discuss my "stress cup" hypothesis and how that interacts with one's ability to train or just generally tolerate stress in general.

In the end through December I was able to make some decent gains on my lifts:

Press up by 15lb to 165
Deadlift up by 20-25lb to 420
Squat up by 10-15lb to 320
Bench press up by 10-15lb to 260

Most of my conditioning came in the form of the prowler sled - a big change from last year when I spent a lot of time running through the fall. The end result is that I am heavier and stronger in bigger weight metcons but less strong as a runner and probably in overall aerobic power.

This has been changing over the last few months as my running has picked up, along with adding a host of conditioning sessions each week... more on that later.

I'm going to start back in by recording my training as it happens and then add in other topics as the weeks and months pass. Here is my training this week so far:

Sunday Feb 6: 30min easy run (65% effort) - broken into chunks of 7-10min with 1-2min of stretching work. This session was from OPT's blog - more on THAT later too!

Monday Feb 7: Heavy workout at CF Zone: 4 min for as many rounds as possible of: 4 deadlifts @ 325lb, 4 muscle ups, followed by 75 pullups for time. I got 4 rounds of deadlifts but with just under a minute left couldn't get another muscle up. Also tweaked my back on the first lift but since then it has been getting better very quickly.

Tuesday Feb 8: early afternoon: 1min @90%, 1min @50% x 15 sets on airdyne (aka deathbike). Went fairly well, started off easier and finished by building significantly in the harder intervals.

evening: workout at CFZ: "Classic" - 3 rounds of: 400m run, 15 thrusters (95lb), 15 knees to elbows, finishing with a 400m run. great battle in this one with a crew of "big dawgs" out in the 630 class. I paced the first run a bit too much but could have made up time on the thrusters if I had dug in a bit more... live and learn :). In the end I had the third best time of the day with 11:37.

Wednesday Feb 9: Pretty sore all over today, going to do some mobility and work on some technique bits with the snatch.

Every second, repetition, and pound counts!

the Zone team in Okotoks on Day 1

Hello all,

I'm back from the Canadian CrossFit Regional Championship. It was an epic challenge of both my physical and mental strength and a weekend I will remember forever. I faced some very tough workouts, made many new friends, and shared triumphs and tragedies with the Zone crew and the other competitors. While happy that I gave 100% effort and finished strongly, I'm not satisfied with the result and know that I can perform at a higher level. I placed 34th in the end out of about 55 athletes (only 52 made it through to the end), an improvement over my finish at the BC's and ahead of some very legit Crossfitters. I'll write a more in-depth review soon with pics of the competition, there are many stories to share :)

Thanks everyone for your support leading up to and during the championship - I appreciate it immensely and it is through the strength of that support that I am able to achieve great things.

Here's a blog that I wrote for our crossfitzone.ca website about the importance of seconds, reps, and pounds in daily crossfit workouts and in the context of competition.

Enjoy,

Cam

Every second, every repetition, and every pound, counts!

“Every second counts” is a familiar saying in CrossFit since so many of our workouts revolve around achieving a best time. Some workouts are scored by weight achieved or repetitions performed, so one could say that every second, pound, and repetition count. They count because our workouts are competition – CrossFit is the sport of fitness and your score for the day reflects your ability to display your fitness through performing work recorded by time, weight, or repetitions.

Your score is compared to the last time you did a given workout, to the performance of your peers on that day, and against our online and in-gym top 5 times. Humans are by nature competitive and will strive to improve with the motivation of beating one’s best or the best of others. Many improvements you see in your times will come in the form of seconds rather than minutes and the more you progress, the more this becomes the case. With our online and in-gym leaderboards a few seconds, reps, or pounds are all that separate 1st from 5th and from 5th to 10th.

Time is lost easily – it accumulates all too readily with extra breaks between repetitions or exercises or when you hit the wall after going too hard at the start. Pounds are often elusive in that for some exercises, a 5 pound improvement may take a few months or more to gain. Repetitions are earned by hard effort towards the end of workouts when body and mind revolt against picking up static barbells.

The recent Canadian Crossfit Regional championship provides a good example of the power of reps, time, and weight in deciding the success of a competitor. With athletes from across Canada having to qualify to attend the competition, the quality of the competitors was assured and the variance in ability quite narrow. The fact that athletes were competing towards a spot at the Crossfit Games added to the push for points and placings, further drawing fine lines between competitors.
Here are a few examples of how much seconds and weight mattered over the past weekend.

In the women’s competition of 46 athletes,
• In the final event (Tire flip - clean and jerk – run workout) 10 seconds was enough to go from 7th to 4th and 11 seconds would have taken a competitor from 33rd to 28th. In a workout of 14 minutes duration, this is the difference of running slightly faster or performing two reps quicker.
• In the double under-burpee event, 20 seconds separated 18th place from 11th place and 1 second was the difference between 1st and 2nd.
• In the snatch event, a 5 pound increase (from 95 to 100lb) would have taken a competitor from tied for 20th (with 12 other athletes) to tied for 15th.

In the men’s competition of 52 athletes,
• A 10lb increase in the snatch weight (from 155 to 165lb) represented the difference between being tied for 30th and tied for 20th spot.
• In the wallball-pullup event, 5 consecutive competitors had times separated by just ONE second (13:12, 13:13, 13:14, 13:15, 13:16 – representing the difference between 33rd and 37th place). At the top, the difference between 9th place and 5th place was only 9 seconds.
• In the double under-burpee event, the difference between 5th and 20th place was a mere 23 seconds.

Keeping in mind that every placing in each event was worth an equivalent amount of points (i.e. 33rd place = 33 points), each second and pound possessed huge value to the competitors. Many final placings for athletes were determined by a spread of 3 or fewer points, so 1 second here or there and an extra 5 pounds could have represented the difference between a chance to compete at the Crossfit Games and going back home to plan for next year.

Effort is a part of our training plan – it’s a given factor by nature of the way we train. Rewarding that effort comes in the form of improvements over time in one’s performance as measured by the metrics of the workout. Seconds count. Repetitions count. Weight counts.

Experience with different types of workouts and efficiency of technique help you secure precious points towards your score. Effective pacing and strategy can help you improve your score by governing effort and directing it in the most energy-efficient manner. Solid technique at the start of the workout minimizes unnecessary energy expenditure and holding it through the WOD maximizes your potential for adding important reps under the duress of fatigue.

Keep in mind these points in your next workout as you try to achieve your best performance. Celebrate the winning of seconds, reps, and weight, no matter how small the improvements... because as you now know, they ALL count!