March 20, 2025
Strength vs Conditioning: The Perfect Training Path - E.347
The secret to athletic improvement isn't finding the perfect program at the perfect time – it's showing up consistently and putting in the work day after day. This powerful truth forms the foundation of Misfit Athletics' Off-Season Block One, launching March 24th with a two-week free trial that arrives strategically on the heels of the CrossFit Open.
In this special edition podcast, we're joined by CrossFit athlete Paige Semenza who brings her unique perspective as both competitor and first-time programmer for this groundbreaking training block. Together we unpack the philosophy behind offering two distinct tracks – Strength Bias and Conditioning Bias – allowing athletes to personalize their approach while still following structured progressions that build foundations for long-term success.
We dive deep into the programming methodology, exploring how volume progressions in lifts like back squats and strict press can yield remarkable strength gains without the psychological barriers of one-rep max attempts. You'll discover why we're emphasizing running and C2 biking during this block, with Paige sharing how Zone 2 training transformed her competitive performance despite initially seeming counterintuitive to many CrossFitters.
The beauty of this off-season approach lies in its simplicity and focus. Rather than attempting to improve everything simultaneously, we've created a framework that allows you to prioritize either strength development or conditioning while still addressing gymnastics skill work through weekly progressions. This isn't about flashy, ego-driven training – it's about building the foundations that will support dramatic improvements when competition season returns.
Whether you're recovering from the Open or preparing for the next stage of competition, this programming block offers the perfect balance of structure and flexibility. Sign up for your two-week free trial on March 24th and discover how consistent, purposeful training can transform your fitness journey one training session at a time.
------------------------------
Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.
If you'd like to join the Misfit family and get fit head to misfitathletics.com and start your free trial today.
Free Trial on PushPress:
https://www.pushpress.com/partners/misfit
Free Trial on SugarWOD:
https://app.sugarwod.com/marketplace/misfitathletics/misfit-affiliate-class-programming
As always, shout out to our sponsors who make this podcast possible
Sharpen The Axe - sharpentheaxeco.com
Proper Fuel - properfuel.co
For your Individual programming needs - misfitathletics.com
For your Gym programming needs - teammisfit.com
For your Apparel needs - sharpentheaxeco.com
Chapters
00:00 - Welcome to Misfit's Off-Season Block One
02:45 - Why Jump Back In After the Open
05:44 - Choosing Between Strength and Conditioning Bias
10:56 - Lifting Progressions and Volume Training
16:28 - The Power of Accessory Work
18:15 - Skill Development and Weekly Focus
24:57 - Running, Biking, and Zone Two Training
43:12 - Simplicity in Off-Season Programming
54:23 - Paige's Experience as a Programmer
Transcript
WEBVTT
00:00:01.366 --> 00:00:03.858
We're all misfits.
00:00:03.858 --> 00:00:10.470
Alright, you big, big bunch of misfits, you're a scrappy little misfit, just like me.
00:00:18.506 --> 00:00:20.088
Biggest bunch of misfits I ever said either.
00:00:20.088 --> 00:00:22.850
Special edition Misfit podcast.
00:00:22.850 --> 00:00:24.272
This week has been a doozy.
00:00:24.272 --> 00:00:38.921
We did the 25.3 recap show, we did the Misfit affiliate phase podcast and now we are jumping back on to talk to you about off-season block one, and we have a special guest today.
00:00:38.921 --> 00:01:10.001
Now, normally we would talk about Paige, we would talk about your athlete accolades, but this is actually the very first program at Misfit Athletics that's being sent out to the masses and diagram, sort of crossover of athlete coach, and now we're adding programmer to that.
00:01:10.001 --> 00:01:10.924
Um.
00:01:10.924 --> 00:01:15.393
So, first and foremost, welcome to the show yeah, thanks, I'm excited.
00:01:15.634 --> 00:01:32.128
I'm a little nervous, but I'm excited you know I haven't been nervous to do one of these in a long time but I was nervous to do the first like hundred, so I don't know when you hit your stride.
00:01:32.128 --> 00:01:32.689
Yeah.
00:01:33.260 --> 00:01:34.686
Me and Sebastian talked about that.
00:01:35.441 --> 00:01:38.510
The good thing is you know what you can't tell.
00:01:38.510 --> 00:01:45.847
Typically Like that's always been my tip for people I'm like when you watch someone, can you tell that they're nervous?
00:01:45.847 --> 00:01:55.409
And like sometimes you can, it's like, oh shit, but like more often than not, nothing, like you can't tell at all, and that makes me personally feel a little bit better.
00:01:55.409 --> 00:02:02.933
So when we started all this, like I would never have been the kind of person to get in front of a camera, microphone, anything, no fucking chance.
00:02:06.299 --> 00:02:07.361
Now me and mckenna.
00:02:07.361 --> 00:02:12.368
Yeah, now me and mckenna, like we love listening to drew, took me a little while, um, all right.
00:02:12.508 --> 00:02:20.402
So monday, march 24th, misfit athleticscom link in bio on social media.
00:02:20.402 --> 00:02:22.024
Take yourself over to fitter.
00:02:22.024 --> 00:02:26.567
There is a two week free trial to get signed up for offseason block number one.
00:02:26.567 --> 00:02:39.996
And I want to open the podcast by talking a little bit about why would we put a program out on the heels of the open one week later?
00:02:39.996 --> 00:02:42.018
Hey, jump back in, let's go.
00:02:42.018 --> 00:02:48.481
Hey, jump back in, let's go.
00:02:48.502 --> 00:02:52.193
Um, and it really has to do with send, like setting the right narrative, putting the right idea out there into the world of what it takes to improve.
00:02:52.193 --> 00:02:56.665
It's not the perfect program at the perfect time.
00:02:56.665 --> 00:03:04.626
And the stars align and I'm finally motivated and I'm going to go into the gym and I'm going to work my ass off for one week, two weeks, three weeks, four weeks, five weeks.
00:03:04.626 --> 00:03:23.102
It's because our examples, the people that have the quote unquote tricks, um, like page show up and then they show up again, and then they show up again, and then they show up again and hopefully they learn while they're doing that and that's basically it, like that's the whole idea.
00:03:23.102 --> 00:03:32.419
So I don't know if that resonates with you page, but I'm just like we're gonna jump right back in and it's very intentional, um, because we got fucking.
00:03:32.419 --> 00:03:36.250
There's always work to do always, yeah, I um.
00:03:36.631 --> 00:03:53.528
You know, usually, year after year, my season is extended, right, I, I get to the, the next level of, but I think back to 2021 when my season ended with the virtual semifinal Um, and I was disappointed.
00:03:53.528 --> 00:04:06.354
I was also very fueled by it to get to, to stop taking shortcuts and to really dial things in and go all in, and that started when that season ended.
00:04:06.354 --> 00:04:19.428
So you know, whether it's the open or it's the next phase of the of the season or whenever, that is like you, you'll start slow and that's okay, but you're starting.
00:04:19.428 --> 00:04:28.894
So I think there is a lot of excitement that could come from that with reframing your mindset to you know it's something positive.
00:04:30.401 --> 00:04:32.728
People that don't go through anything are kind of boring.
00:04:32.728 --> 00:04:52.492
Like, adversity creates a level of complexity, it teaches you about life and I don't want to talk people out of trying to be great, because that would be a bad promotion for offseason block one but the mountaintop actually isn't even the mountaintop.
00:04:52.492 --> 00:04:59.723
And that's when you start to realize like, once again we come all the way back around at the beginning and it's the process, it's the thing.
00:04:59.723 --> 00:05:06.153
You wouldn't have been able to make it there if what you do on a day-to-day level wasn't special for you.
00:05:06.153 --> 00:05:17.401
Um, so again, like, come on, man, it's like six, seven, eight days after my retest, yes, it is like, and it's not gonna be.
00:05:17.401 --> 00:05:18.264
We're not gonna like.
00:05:18.264 --> 00:05:22.281
Like blow you out of the water with the things that you have to accomplish.
00:05:22.281 --> 00:05:42.086
Um, and obviously that's kind of the point of this podcast and we'll get into it One of my favorite times of year because of the strength bias track and conditioning bias track there will almost always be unless it's competition peaking a way for you to personalize your programming at Misfit Athletics.
00:05:42.839 --> 00:05:45.367
One size fits all no, no, no, there is athletics.
00:05:45.367 --> 00:06:16.588
One size fits all no, no, no, there is no one size fits all for this thing that we do, especially because there's so many things that you need to be good at and the strength and conditioning bias is is a way for us to narrow in more because there are less choices, like once you decide strength or conditioning bias, then you have no choices, like your program's laid out for you, and I think that can be fun for misfits sometimes, like I won't fucking choose my third piece, my fourth piece, whatever, like coach, tell me what to do that sort of thing.
00:06:16.588 --> 00:06:19.023
I'm wondering.
00:06:19.023 --> 00:06:24.788
You have remote clients, you have people that reach out to you.
00:06:33.120 --> 00:06:35.802
You have remote clients, you have people that reach out to you.
00:06:35.802 --> 00:06:40.286
What is your path to helping someone decide or you deciding for someone which they should follow open?
00:06:40.286 --> 00:06:49.016
Um, you know, maybe we didn't have a strength component like a strength strength component, so it might be kind of hard to dictate dictate based off that.
00:06:49.016 --> 00:07:00.065
But, um, especially with my athletes that I'm working with, a lot of it comes down to um just kind of listening to where their mindset wants to drift towards.
00:07:00.065 --> 00:07:00.666
Um.
00:07:00.767 --> 00:07:08.653
I have an athlete specifically who, um was really kind of bummed out that his conditioning didn't feel like he was up to par.
00:07:09.339 --> 00:07:16.634
So to get him to buy in, I know that like, okay, if you are motivated to get better with your conditioning, I think we're going to start there.
00:07:16.634 --> 00:07:26.055
That's kind of like, you know, I think if you have the mindset of one way or the other, I think that's one way to easily dictate which way you're going to buy in.
00:07:26.055 --> 00:07:38.516
So if I know that I am really attracted to lifting right now and I know I can buy into that and not have to fight the resistance so much, okay, let's start there.
00:07:38.516 --> 00:07:47.704
You have two nine-week blocks that you get to zero in on one thing and if you feel like you're primed up from those first nine weeks.
00:07:47.704 --> 00:07:49.891
You can switch over to the conditioning from there.
00:07:49.891 --> 00:08:05.709
Um so, but as far as working with my athletes, specifically, I want to know what's going to get them to buy in the most and if, if I'm not in agreement with them, where can I sprinkle in things that I can kind of show them?
00:08:05.709 --> 00:08:09.648
Um, you know where they may have some weaknesses.
00:08:11.271 --> 00:08:20.872
Yeah, that's a extremely important and powerful answer and, I think, one where you have to go through trying to force an athlete to do something.
00:08:20.872 --> 00:08:23.644
Um, you have to kind of go through that a little bit.
00:08:23.644 --> 00:08:28.072
It's, you know, there's I don't know, some sort of quote here and horses and drinking water and all that.
00:08:28.072 --> 00:08:36.942
And, like most of the people, most of the coaches and most of the athletes, know the answer to these questions already.
00:08:36.942 --> 00:08:49.822
But it's more complicated than that and you just addressed exactly why, like, do you need to be fitter from a cardiovascular and muscular sort of endurance standpoint?
00:08:49.822 --> 00:09:10.285
Most people are probably going to say yes, like I think there's probably 60 to 70 percent of the people should be um, in a black and white scenario on the conditioning track, and then there's 20 to 30 percent who should be on the strength track, and then there are some people that truly are sort of living in that gray area.
00:09:11.005 --> 00:09:27.322
But if we're talking about the idea of delayed gratification and putting work in and chugging along and making incremental growth over the course of an entire year, should you feel motivated and excited about the first step in that process?
00:09:27.402 --> 00:09:48.419
Probably, um, and one of the reasons why there are two off season blocks that are like this um, you get the opportunity to say I don't need to be a strength bias athlete, but I want to, um, and I'll hopefully be in the right place mentally and physically when OS2 comes around to be a conditioning biased athlete.
00:09:48.419 --> 00:09:53.513
So that's a really, really good answer and a really important one for people to understand.
00:09:53.513 --> 00:09:58.832
Now, that doesn't give everyone permission to go on the opposite side of the coin that they should be on.
00:09:58.832 --> 00:10:18.476
But if you are, you know, sort of down in the dumps a little bit about the open or something to that effect, and or just want to switch up the style of training that you have but like, have it, have you know, sort of a concept behind it and a progression to it, then there's nothing wrong with kind of sticking with what you're already good at.
00:10:25.960 --> 00:10:46.871
Um, okay, one of the things that, if you listen to this podcast on a regular basis, um, they've heard me talk about um I think we talked about it quite a bit in the energy systems podcast was how could we get somebody better at monostructural conditioning, um, when some of our sets and reps and rest periods just seem like a lot when you first get started.
00:10:46.871 --> 00:11:13.509
So like, if we use an example of someone and I'm going to completely make this up so let's say it's three rounds of seven minutes on two minutes off on a machine if you're not a misfit or you're like not as great on machines or maybe not quite as aerobic just kind of feels like a lot, like it really feels like kind of an aggressive start to things.
00:11:13.509 --> 00:11:34.212
If you take that exact same workout and cut it in half and it's three and a half minutes on one minute off, you're going to get over the course of however many rounds you do the same work to rest um throughout, but it's just going to feel much more manageable.
00:11:34.212 --> 00:11:38.607
Um, and this is actually something that I've personally tested.
00:11:38.607 --> 00:11:43.548
I already tested off season one all the way through and I'm in off season two right now.
00:11:43.548 --> 00:11:53.253
I'm doing a lot of it on the concept to bike and, like my leg endurance has completely changed and it was.
00:11:53.253 --> 00:11:54.821
It's been like 10 or 11 weeks.
00:11:55.601 --> 00:12:12.144
Um, I did a assault bike sprint piece in my garage the other day and if you know me, by the way, just shout out to that fucking machine like it is a nightmare maintenance wise.
00:12:12.144 --> 00:12:22.606
As an affiliate owner and I know that the echo bike is like the thing and it's really well made and it counts probably more.
00:12:22.606 --> 00:12:34.058
You know one-to-one but that as a tool, like I hadn't done it in a while and I was doing 20 second sprints and like I my recovery was walking, I was.
00:12:34.058 --> 00:12:46.094
I would walk all the way down my driveway and then come back and then you know kind of flush on the bike, the, the feeling that I had in my chest is just like you forget what the assault bike feels like.
00:12:46.094 --> 00:13:00.820
But back to the point three 20 seconds sprints like four ish minutes rest, 23 calories, 21 calories, 20, 19 calories, me doing 23 to 19.
00:13:00.820 --> 00:13:07.590
If you have any idea who I am, paige saw me do two sprints on a rower and they were like six hours apart.
00:13:08.919 --> 00:13:10.606
That's true, that's true.
00:13:11.226 --> 00:13:15.330
It's like holy shit, and I used to not be able to sprint on the C2 bike at all.
00:13:15.330 --> 00:13:20.812
I'd have to do like a very controlled send like three or four notches off.
00:13:20.812 --> 00:13:31.561
So if, like, I can get that thing down to like a 110, my sprints have to be at like a 130 because I just I can't do a second one or a third one, my legs just like lock up, and that's also been working.
00:13:31.561 --> 00:13:38.384
So basically, what we're doing here is we're we're taking those more manageable chunks in off season one.
00:13:38.384 --> 00:13:46.753
They're going to be cut right in half and then in off season two we're going to put you halfway between that and the real gears chart, which will start kind of in the fall.
00:13:46.753 --> 00:13:49.525
And man, it works really well.
00:13:49.759 --> 00:14:01.413
Like one trick that I do have in the programming notes you guys will be able to see, but like start somewhere where you're positive you can hold it and use the projected distance.
00:14:01.413 --> 00:14:09.474
So it says you know, I got 2, got 2146 meters on this interval.
00:14:09.474 --> 00:14:17.780
I use the projected finish to just just one more, two more, three more, five more meters, whatever it is, and I try to do that in every single round.
00:14:17.780 --> 00:14:29.792
Um keeps me closer to that like zone four and out of, like I'm a point of no return kind of guy, like you know, a couple rounds, mix it up and then I'll see you later, like way later.
00:14:30.493 --> 00:14:39.921
Um, and it's, it's worked incredibly well for me and it's weird because I like started as an old school CrossFitter, like head through the wall kind of a thing.
00:14:39.921 --> 00:14:48.046
Um, but it's working incredibly well and, um, I'm just really excited for you guys to get to follow the full progression.
00:14:48.046 --> 00:14:51.008
Normally we sprinkle them in as non-mandatory.
00:14:51.008 --> 00:14:59.293
This is, every single person is following the progression all the way through off season one, off season two and then into phase one.
00:14:59.293 --> 00:15:05.618
Like right now, it's a bunch of words on a piece of paper that people are going to read.
00:15:11.186 --> 00:15:13.798
But if you guys execute like it's going to make a huge difference.
00:15:13.798 --> 00:15:14.120
It really is.
00:15:14.120 --> 00:15:26.773
Yeah, I I usually get like a little I won't like, I won't say jealous, but I do get a little jealous this time of year because people are all, a lot of people are getting ready for that off season block and again I'll be moving on to the next phase of competition with semifinals.
00:15:26.773 --> 00:15:32.149
So I never truly get that off-season fire.
00:15:32.149 --> 00:15:39.852
You know a lot of people can come in and I think the best thing about this time of year is less is more.
00:15:39.852 --> 00:15:51.096
So being able to give the intensity to those one or two bitch work pieces, being able to give the intensity to a Metcon, you really can get a lot of quality work out of that.
00:15:51.096 --> 00:15:58.748
And I think that's the one thing that I do love about the offseason is you don't have to go and spend hours in the gym, you get to get in there, get after it.
00:16:00.109 --> 00:16:04.474
So, yeah, the machine, you know, obviously we love, we love our bitch work here.
00:16:04.474 --> 00:16:07.576
So, um, always an exciting thing to talk about.
00:16:08.562 --> 00:16:09.826
I get a lot of buy-in too.
00:16:09.826 --> 00:16:16.812
Um, let's say, uh, semifinals or games, athlete, they were injured or didn't get the.
00:16:16.812 --> 00:16:19.587
You know, things didn't go the way that they expected them to go.
00:16:19.587 --> 00:16:29.461
I tell them, I put in a lot of notes of like rp6, seven things like that, and they do that over the course of the whole summer.
00:16:29.461 --> 00:16:38.969
And then phase zero comes around and they pr every single thing because none of it is like insurmountable on a daily basis.
00:16:38.969 --> 00:16:54.302
Like you go in, you do the work and and that's why I'm I'm really pushing for an off season one to have a lot of negative splits, um, only because that proves that you didn't overdo it or like misjudge the entire situation.
00:16:54.769 --> 00:16:57.697
Right, yeah, and it gives you those mental wins as well.
00:16:57.697 --> 00:16:58.961
Right, like to know that.
00:16:58.961 --> 00:16:59.501
I went in.
00:16:59.501 --> 00:17:05.912
I started at this pace, I ended at this pace and I increased my effort each round, but did it consistently.
00:17:05.912 --> 00:17:07.673
Um, those are.
00:17:07.673 --> 00:17:09.076
Those are confidence boosters.
00:17:09.076 --> 00:17:12.760
Whether you confidence boosters, whether you know it or not.
00:17:12.780 --> 00:17:14.002
Yeah, it's run and bike season.
00:17:14.002 --> 00:17:25.153
Man, the running should speak for itself.
00:17:25.153 --> 00:17:27.259
Like it, it's you on your own two feet, it's you moving your body through space.
00:17:27.259 --> 00:17:30.788
It's like such a natural form of expressing your fitness, your skill.
00:17:30.788 --> 00:17:52.955
Like, like, obviously we see some CrossFitters out there that you might want to get some insurance on your pavement cause they might just, you know, pound their foot through the earth, um, so there's there's so much to it, and being able to give people the space just to to get out there and run um to express their fitness and to improve their fitness, I think is really powerful.
00:17:52.955 --> 00:17:56.148
Run um to express their fitness and to improve their fitness, I think is really powerful.
00:17:56.148 --> 00:18:02.050
And then the C2 bike.
00:18:02.131 --> 00:18:08.349
Like the amount of times the sport asks you to have the like, the most absurd leg endurance um is, you know, that's like basically the sport you know they talk about.
00:18:08.349 --> 00:18:30.442
Like, like quad, quad dominance in the sport of crossfit, um, and being able to move your legs in that 80 to 90 rpm range, um, the amount of times we're about to ask you to uh, just manipulates musculature and the slow twitch stuff and the ability to flush waste in such a powerful way.
00:18:30.442 --> 00:18:33.337
But we need time, like again.
00:18:33.337 --> 00:18:39.701
That that's why this is a good thing that we're so far away, because these things it's not like like.
00:18:39.701 --> 00:18:44.718
It's not like you try page, you try way harder than I do on those days.
00:18:44.718 --> 00:18:48.972
You've just logged way more hours than I have and had way more sessions to it.
00:18:48.972 --> 00:18:57.365
That sort of thing Cause like, if I'm making the progress that I am in nine to 15 weeks, what happens if I do that for a year or two?
00:18:57.625 --> 00:18:58.205
that kind of thing.
00:18:58.205 --> 00:18:59.693
Yep, yeah, yeah.
00:18:59.693 --> 00:19:14.076
That's how I felt kind of with the zone two sessions, our Maffetone session, starting those way back and fully buying in again after 2021, when I didn't qualify and just telling myself I'm going to commit to these.
00:19:14.076 --> 00:19:20.162
It's one zone two session a week eventually became two and then in a peaking schedule there might be three.
00:19:20.162 --> 00:19:39.165
Um, but just getting to log time on my feet help me learn like, help me fall in love with running, like I love going on a zone to run when it's now springtime and the sun is out and you get to go out on a running trail or you know, just get out in nature, put some headphones on.
00:19:39.165 --> 00:19:42.013
Yeah, it's just, it's.
00:19:42.013 --> 00:19:46.936
It's fun when we get to take our fitness outside and this is that time of year.
00:19:48.670 --> 00:20:21.316
Yeah, people, what you're saying sounds foreign to people, but like I'm a meathead through and through and I started to like running and it's like, hey, maybe you sucked at pacing, maybe because the every like four years when I was a kid and he just cooked down the road and never run again, come back just dying.
00:20:21.316 --> 00:20:27.643
And it's like such a beautiful, like exaggeration of why people don't like running.
00:20:27.643 --> 00:20:34.261
Like when you get on the C2 rower and it says 132 and you're doing you know long repeats.
00:20:34.261 --> 00:20:39.719
Like that's dumb, like that makes absolutely no sense, but those alarm bells don't go off with the running.
00:20:39.719 --> 00:20:45.609
So you get a chance now to because there is weekly zone to running for the conditioning bias people.
00:20:45.609 --> 00:20:56.693
You get the opportunity to kind of slow the fuck down and realize that like it's actually better to be outside and in the sun and all that than it is to be cooped up in a gym on a machine.
00:20:57.134 --> 00:21:00.123
Yeah, and spoiler alert, you are going to go slow.
00:21:00.123 --> 00:21:04.839
You like you have to and it gets better over time.
00:21:04.839 --> 00:21:23.092
I remember talking with McKenna when she first started all of her zone, two running, um, and you guys biased that for a while but it was like I feel like I'm trudging through mud, I'm going so slow, but again, if we're going based off heart rate, um, you have to check your ego and just accept that.
00:21:23.092 --> 00:21:33.375
Okay, this is where my heart rate is at, this is the pace I'm going and it's going to get better over time yeah, a lot of people will have to walk in bouts and there's absolutely nothing wrong with that.
00:21:33.474 --> 00:21:49.705
What would be wrong is if your ego was invited to this session and you just pushed into zone three, zone four, so that you could keep running, like that's not going to help anybody of the block.
00:21:49.705 --> 00:21:53.628
Is this idea of segmented training versus sports specific?
00:21:53.628 --> 00:22:05.826
And the only reason I want to bring it up is because the programming that was happening, leading into the open, is very different from the programming that happens coming out of the open in a traditional sense.
00:22:05.826 --> 00:22:10.375
Sports specific training is an athlete playing their sport.
00:22:10.375 --> 00:22:23.017
Um, so they're in the gym and they are doing machines and bench press and whatever it is that they would do for their sport, but then eventually they actually are going and playing a traditional sport.
00:22:23.597 --> 00:22:35.713
Ours is weird because the sport and the training it's a little confusing knowing what is what, but we can lay some really incredible foundations if we pull the pieces out that we struggle with under intensity.
00:22:35.713 --> 00:22:45.604
So if you do struggle with the weightlifting, hey, let's do two lifts a day instead of one and really focus on them with no intensity outside of it.
00:22:45.604 --> 00:22:50.281
The only intensity is the focus and the sort of power output that you bring to it.
00:22:50.281 --> 00:22:52.595
Gymnastics is a huge one, right?
00:22:52.595 --> 00:23:01.773
Like we have skill progressions, that that basically build on each other every single week for the nine weeks or across the entire 18 weeks.
00:23:01.773 --> 00:23:17.076
And learning how to practice that thing before, like, like a fresh set of muscle ups, is not the same as either muscle ups after rowing or muscle ups when your heart rate's in the 170s 180s like two just completely different things.
00:23:17.837 --> 00:23:20.403
Um, so we're going to be able to do that.
00:23:20.403 --> 00:23:22.294
And then we've already addressed the machines a little bit.
00:23:22.294 --> 00:23:32.871
But, like you want to find out how to like the idea of showing up and having incremental process and learning, like it's hard not to learn on the machines.
00:23:32.871 --> 00:23:37.583
It's easy not to learn in a crossfit workout, like what the fuck just happened to me.
00:23:37.583 --> 00:23:46.512
The machines, like I'm staring at that stupid number for maybe 30 minutes, maybe you know if it's zone two, maybe an hour, hour and a half.
00:23:46.512 --> 00:24:02.717
So, like, um, we will still have Metcons, intervals, all that stuff, but they're simple, like, they're very much just like stimulus based, because we are checking the boxes off already with the skill, with the lifting, with the conditioning.
00:24:03.238 --> 00:24:07.355
Yeah, and I again like, like I said before, with less being more.
00:24:07.355 --> 00:24:18.349
Um, in addition to that, knowing that you have nine weeks of progressions or potentially 18 weeks of progressions, like give yourself grace to actually start small.
00:24:18.349 --> 00:24:32.044
So like, if I'm going into a toaster bar skill piece and it's, you know, six sets of smooth toaster bar or whatever we're going to have popping up here, I don't have to hit my grand number of.
00:24:32.044 --> 00:24:37.075
I'm going to go 20 reps for six sets, like okay well, what are you going to do next?
00:24:37.095 --> 00:24:40.294
Yeah, Like, what are you going to do next week when it's meant to go up in reps?
00:24:40.294 --> 00:25:02.547
So, um, you know saying, all right, I'm going to start off with six perfect reps for six sets, Um, and you're going to see that over time nine weeks, 18 weeks, whatever it is First of all feel better and then eventually feel better at a Metcon, and then you're hanging on for sets of 14 or 16 or whatever the number is.
00:25:08.634 --> 00:25:12.269
So, just like the running, it's okay to start slow or to start small For sure.
00:25:12.269 --> 00:25:18.633
So I have 50 bullet points on these notes to my left here and I could.
00:25:18.633 --> 00:25:24.336
I could talk a little bit about each bullet point, but we're not going to.
00:25:24.336 --> 00:25:26.219
That would be, that would be dangerous.
00:25:26.219 --> 00:25:34.845
Maybe we'll do like a Patreon for people that want Drew's nine hour episodes at some point, which I honestly would be fucking stoked.
00:25:34.845 --> 00:25:41.576
I was joked that like I would love an affiliate class to be like four people in two hours long, that would be my idea.
00:25:41.576 --> 00:25:44.652
I don't know what the membership I'd have to charge to make that happen.
00:25:45.133 --> 00:25:46.476
But, like we're, I want to.
00:25:46.476 --> 00:25:47.278
I want to go deep.
00:25:47.278 --> 00:25:49.482
So here's what I'm going to do.
00:25:49.482 --> 00:25:58.779
I am going to read all of the categories to you, paige, and I want you to let me know what sort of comes to mind.
00:25:58.779 --> 00:26:04.199
It can be from a macro, like overarching, like oh wow, we're squatting and pulling.
00:26:04.199 --> 00:26:09.698
Or it can be like, oh, I like this specific progression, that sort of deal.
00:26:09.698 --> 00:26:13.352
So we're going to start with strength, and this is for everyone.
00:26:13.352 --> 00:26:14.355
So this will going to start with strength and this is for everyone.
00:26:14.355 --> 00:26:18.952
So this will start to help people wrap their minds around the difference between the conditioning bias and the strength bias.
00:26:18.952 --> 00:26:24.923
These five lifts on the five days of training are for everyone.
00:26:24.923 --> 00:26:26.333
Everyone will do these five.
00:26:26.333 --> 00:26:40.865
So we have the five rep max library deadlift progression, strict press volume progression, tempo pull snatching, positional squat, cleans and back squat volume progression.
00:26:40.865 --> 00:26:44.660
What sticks out to you on that list?
00:26:50.692 --> 00:26:52.459
Probably positional squat cleans.
00:27:07.078 --> 00:27:10.801
Yeah, I don't know why that one just kind of like day one, day five.
00:27:10.801 --> 00:27:12.845
We have the back squat volume progression.
00:27:12.845 --> 00:27:19.220
We will do the quote-unquote slow lifts and get you stronger.
00:27:19.220 --> 00:27:27.338
Now, if that's the case, then we also simultaneously probably should be working on getting you better at the more technical lifts.
00:27:27.338 --> 00:27:40.777
That's really when things come together, like when your back squats feeling really good and you've dialed in your technique is a lot of times when you PR your squat, clean your squat, snatch, you know shoulder to overhead, things of that nature.
00:27:42.491 --> 00:27:44.298
And here's what I'll say.
00:27:44.298 --> 00:28:08.343
I'm going to say volume progression three to five times, and I'm really excited because this is the very first time that this will be fully implemented on the website, and the reason why is because the instructions can be confusing, but it's like the best lifting program that exists, so I think it's worth it.
00:28:08.343 --> 00:28:15.771
Um so, basically what you would be looking at, let's say it's day one it um so basically what you would be looking at.
00:28:15.771 --> 00:28:16.874
Let's say it's day one.
00:28:16.874 --> 00:28:23.025
You have three sets of 12 on the back squat and it says 12 at 50 percent, 12 at 50 plus five pounds, 12 at 50 plus 10 pounds.
00:28:23.025 --> 00:28:24.755
All that means is each set that you do.
00:28:24.755 --> 00:28:28.952
You're going to add five pounds and then the next week you're going to add five pounds to all those sets.
00:28:28.952 --> 00:28:32.560
So it'll start at the plus five and then go to plus 10 and then go to plus 15.
00:28:45.210 --> 00:28:46.633
When and if you fail, you then have to go to tens or eights or sixes.
00:28:46.633 --> 00:28:49.219
So the issue here from me writing it for everyone is super easy to do as a remote coach.
00:28:49.219 --> 00:28:51.652
You just keep telling them what weights to do.
00:28:51.652 --> 00:28:53.730
They say, they say I didn't get it this week.
00:28:53.730 --> 00:28:56.676
You reverse back a couple weeks and you start on tens.
00:28:56.676 --> 00:28:59.442
Super easy, um, and it works very well.
00:28:59.442 --> 00:29:09.592
Like we've had, people on sets of 12 ride it for like eight to nine weeks, which is just crazy because it's the like, the old like.
00:29:09.592 --> 00:29:14.900
If you have, you pick up the baby cow and walk it up the hill, but then you, you pick it up every day.
00:29:14.900 --> 00:29:18.905
You should be able to pick it up by the time it's a full grown cow Probably not going to happen.
00:29:20.090 --> 00:29:21.657
But linear progression is very powerful.
00:29:21.657 --> 00:29:30.903
So there will be a video where that basically says click me if you failed and I will explain to you where to go.
00:29:31.584 --> 00:29:39.278
At that point oh my God, it works so well, though I couldn't like shoulder pressing right For sure Press.
00:29:39.920 --> 00:29:41.443
I did it for for strict pressing.
00:29:41.443 --> 00:29:51.374
I've done it for the people who have that block on, like like the dudes who can't squat 405, but they can hit 375 for 19.
00:29:51.374 --> 00:29:54.981
Like it's those numbers that really get in the way.
00:29:54.981 --> 00:30:07.140
So we start and we ride to a point where it's like so obvious that their max or their 10 or max or eight or six or four or two, like, are so much higher than they perceive them to be.
00:30:07.621 --> 00:30:15.953
There isn't really much danger in a set of 12, which is funny because it's way worse, but it's not psychologically worse failing a single.
00:30:15.953 --> 00:30:18.342
Oh my god, it's the end of the world.
00:30:18.342 --> 00:30:20.990
My masculinity points have dropped through the floor.
00:30:20.990 --> 00:30:21.752
I'm a fucking loser.
00:30:21.752 --> 00:30:31.617
Um, that's what's cool about the sets of 12 and the sets of 10 is like, oh, all right, fucking might as well, you know, cinch up the belt and get this started.
00:30:31.617 --> 00:30:35.423
It's not the same like psychological warfare as a one rep max.
00:30:35.423 --> 00:30:42.849
So we're doing that on strict press back squat, and then you'll hear here in a second that the strength bias people are also doing it on bench press.
00:30:43.570 --> 00:30:45.711
Um, and now I see how that sticks out.
00:30:46.492 --> 00:30:47.113
It just works.
00:30:47.113 --> 00:30:51.776
It works so well and I am willing I'll fuck.
00:30:51.836 --> 00:30:53.477
I'll fuck it on a phone call with all of you.
00:30:53.477 --> 00:30:56.058
Call me, email me, dm me.
00:30:56.058 --> 00:31:00.961
I know there's 46 places to contact me now, but do all of them.
00:00:01.366 --> 00:00:03.858
00:00:03.858 --> 00:00:10.470
00:00:18.506 --> 00:00:20.088
00:00:20.088 --> 00:00:22.850
00:00:22.850 --> 00:00:24.272
00:00:24.272 --> 00:00:38.921
00:00:38.921 --> 00:01:10.001
00:01:10.001 --> 00:01:10.924
00:01:10.924 --> 00:01:15.393
00:01:15.634 --> 00:01:32.128
00:01:32.128 --> 00:01:32.689
00:01:33.260 --> 00:01:34.686
00:01:35.441 --> 00:01:38.510
00:01:38.510 --> 00:01:45.847
00:01:45.847 --> 00:01:55.409
00:01:55.409 --> 00:02:02.933
00:02:06.299 --> 00:02:07.361
00:02:07.361 --> 00:02:12.368
00:02:12.508 --> 00:02:20.402
00:02:20.402 --> 00:02:22.024
00:02:22.024 --> 00:02:26.567
00:02:26.567 --> 00:02:39.996
00:02:39.996 --> 00:02:42.018
00:02:42.018 --> 00:02:48.481
00:02:48.502 --> 00:02:52.193
00:02:52.193 --> 00:02:56.665
00:02:56.665 --> 00:03:04.626
00:03:04.626 --> 00:03:23.102
00:03:23.102 --> 00:03:32.419
00:03:32.419 --> 00:03:36.250
00:03:36.631 --> 00:03:53.528
00:03:53.528 --> 00:04:06.354
00:04:06.354 --> 00:04:19.428
00:04:19.428 --> 00:04:28.894
00:04:30.401 --> 00:04:32.728
00:04:32.728 --> 00:04:52.492
00:04:52.492 --> 00:04:59.723
00:04:59.723 --> 00:05:06.153
00:05:06.153 --> 00:05:17.401
00:05:17.401 --> 00:05:18.264
00:05:18.264 --> 00:05:22.281
00:05:22.281 --> 00:05:42.086
00:05:42.839 --> 00:05:45.367
00:05:45.367 --> 00:06:16.588
00:06:16.588 --> 00:06:19.023
00:06:19.023 --> 00:06:24.788
00:06:33.120 --> 00:06:35.802
00:06:35.802 --> 00:06:40.286
00:06:40.286 --> 00:06:49.016
00:06:49.016 --> 00:07:00.065
00:07:00.065 --> 00:07:00.666
00:07:00.767 --> 00:07:08.653
00:07:09.339 --> 00:07:16.634
00:07:16.634 --> 00:07:26.055
00:07:26.055 --> 00:07:38.516
00:07:38.516 --> 00:07:47.704
00:07:47.704 --> 00:07:49.891
00:07:49.891 --> 00:08:05.709
00:08:05.709 --> 00:08:09.648
00:08:11.271 --> 00:08:20.872
00:08:20.872 --> 00:08:23.644
00:08:23.644 --> 00:08:28.072
00:08:28.072 --> 00:08:36.942
00:08:36.942 --> 00:08:49.822
00:08:49.822 --> 00:09:10.285
00:09:11.005 --> 00:09:27.322
00:09:27.402 --> 00:09:48.419
00:09:48.419 --> 00:09:53.513
00:09:53.513 --> 00:09:58.832
00:09:58.832 --> 00:10:18.476
00:10:25.960 --> 00:10:46.871
00:10:46.871 --> 00:11:13.509
00:11:13.509 --> 00:11:34.212
00:11:34.212 --> 00:11:38.607
00:11:38.607 --> 00:11:43.548
00:11:43.548 --> 00:11:53.253
00:11:53.253 --> 00:11:54.821
00:11:55.601 --> 00:12:12.144
00:12:12.144 --> 00:12:22.606
00:12:22.606 --> 00:12:34.058
00:12:34.058 --> 00:12:46.094
00:12:46.094 --> 00:13:00.820
00:13:00.820 --> 00:13:07.590
00:13:08.919 --> 00:13:10.606
00:13:11.226 --> 00:13:15.330
00:13:15.330 --> 00:13:20.812
00:13:20.812 --> 00:13:31.561
00:13:31.561 --> 00:13:38.384
00:13:38.384 --> 00:13:46.753
00:13:46.753 --> 00:13:49.525
00:13:49.759 --> 00:14:01.413
00:14:01.413 --> 00:14:09.474
00:14:09.474 --> 00:14:17.780
00:14:17.780 --> 00:14:29.792
00:14:30.493 --> 00:14:39.921
00:14:39.921 --> 00:14:48.046
00:14:48.046 --> 00:14:51.008
00:14:51.008 --> 00:14:59.293
00:14:59.293 --> 00:15:05.618
00:15:11.186 --> 00:15:13.798
00:15:13.798 --> 00:15:14.120
00:15:14.120 --> 00:15:26.773
00:15:26.773 --> 00:15:32.149
00:15:32.149 --> 00:15:39.852
00:15:39.852 --> 00:15:51.096
00:15:51.096 --> 00:15:58.748
00:16:00.109 --> 00:16:04.474
00:16:04.474 --> 00:16:07.576
00:16:08.562 --> 00:16:09.826
00:16:09.826 --> 00:16:16.812
00:16:16.812 --> 00:16:19.587
00:16:19.587 --> 00:16:29.461
00:16:29.461 --> 00:16:38.969
00:16:38.969 --> 00:16:54.302
00:16:54.769 --> 00:16:57.697
00:16:57.697 --> 00:16:58.961
00:16:58.961 --> 00:16:59.501
00:16:59.501 --> 00:17:05.912
00:17:05.912 --> 00:17:07.673
00:17:07.673 --> 00:17:09.076
00:17:09.076 --> 00:17:12.760
00:17:12.780 --> 00:17:14.002
00:17:14.002 --> 00:17:25.153
00:17:25.153 --> 00:17:27.259
00:17:27.259 --> 00:17:30.788
00:17:30.788 --> 00:17:52.955
00:17:52.955 --> 00:17:56.148
00:17:56.148 --> 00:18:02.050
00:18:02.131 --> 00:18:08.349
00:18:08.349 --> 00:18:30.442
00:18:30.442 --> 00:18:33.337
00:18:33.337 --> 00:18:39.701
00:18:39.701 --> 00:18:44.718
00:18:44.718 --> 00:18:48.972
00:18:48.972 --> 00:18:57.365
00:18:57.625 --> 00:18:58.205
00:18:58.205 --> 00:18:59.693
00:18:59.693 --> 00:19:14.076
00:19:14.076 --> 00:19:20.162
00:19:20.162 --> 00:19:39.165
00:19:39.165 --> 00:19:42.013
00:19:42.013 --> 00:19:46.936
00:19:48.670 --> 00:20:21.316
00:20:21.316 --> 00:20:27.643
00:20:27.643 --> 00:20:34.261
00:20:34.261 --> 00:20:39.719
00:20:39.719 --> 00:20:45.609
00:20:45.609 --> 00:20:56.693
00:20:57.134 --> 00:21:00.123
00:21:00.123 --> 00:21:04.839
00:21:04.839 --> 00:21:23.092
00:21:23.092 --> 00:21:33.375
00:21:33.474 --> 00:21:49.705
00:21:49.705 --> 00:21:53.628
00:21:53.628 --> 00:22:05.826
00:22:05.826 --> 00:22:10.375
00:22:10.375 --> 00:22:23.017
00:22:23.597 --> 00:22:35.713
00:22:35.713 --> 00:22:45.604
00:22:45.604 --> 00:22:50.281
00:22:50.281 --> 00:22:52.595
00:22:52.595 --> 00:23:01.773
00:23:01.773 --> 00:23:17.076
00:23:17.837 --> 00:23:20.403
00:23:20.403 --> 00:23:22.294
00:23:22.294 --> 00:23:32.871
00:23:32.871 --> 00:23:37.583
00:23:37.583 --> 00:23:46.512
00:23:46.512 --> 00:24:02.717
00:24:03.238 --> 00:24:07.355
00:24:07.355 --> 00:24:18.349
00:24:18.349 --> 00:24:32.044
00:24:32.044 --> 00:24:37.075
00:24:37.095 --> 00:24:40.294
00:24:40.294 --> 00:25:02.547
00:25:08.634 --> 00:25:12.269
00:25:12.269 --> 00:25:18.633
00:25:18.633 --> 00:25:24.336
00:25:24.336 --> 00:25:26.219
00:25:26.219 --> 00:25:34.845
00:25:34.845 --> 00:25:41.576
00:25:41.576 --> 00:25:44.652
00:25:45.133 --> 00:25:46.476
00:25:46.476 --> 00:25:47.278
00:25:47.278 --> 00:25:49.482
00:25:49.482 --> 00:25:58.779
00:25:58.779 --> 00:26:04.199
00:26:04.199 --> 00:26:09.698
00:26:09.698 --> 00:26:13.352
00:26:13.352 --> 00:26:14.355
00:26:14.355 --> 00:26:18.952
00:26:18.952 --> 00:26:24.923
00:26:24.923 --> 00:26:26.333
00:26:26.333 --> 00:26:40.865
00:26:40.865 --> 00:26:44.660
00:26:50.692 --> 00:26:52.459
00:27:07.078 --> 00:27:10.801
00:27:10.801 --> 00:27:12.845
00:27:12.845 --> 00:27:19.220
00:27:19.220 --> 00:27:27.338
00:27:27.338 --> 00:27:40.777
00:27:42.491 --> 00:27:44.298
00:27:44.298 --> 00:28:08.343
00:28:08.343 --> 00:28:15.771
00:28:15.771 --> 00:28:16.874
00:28:16.874 --> 00:28:23.025
00:28:23.025 --> 00:28:24.755
00:28:24.755 --> 00:28:28.952
00:28:28.952 --> 00:28:32.560
00:28:45.210 --> 00:28:46.633
00:28:46.633 --> 00:28:49.219
00:28:49.219 --> 00:28:51.652
00:28:51.652 --> 00:28:53.730
00:28:53.730 --> 00:28:56.676
00:28:56.676 --> 00:28:59.442
00:28:59.442 --> 00:29:09.592
00:29:09.592 --> 00:29:14.900
00:29:14.900 --> 00:29:18.905
00:29:20.090 --> 00:29:21.657
00:29:21.657 --> 00:29:30.903
00:29:31.584 --> 00:29:39.278
00:29:39.920 --> 00:29:41.443
00:29:41.443 --> 00:29:51.374
00:29:51.374 --> 00:29:54.981
00:29:54.981 --> 00:30:07.140
00:30:07.621 --> 00:30:15.953
00:30:15.953 --> 00:30:18.342
00:30:18.342 --> 00:30:20.990
00:30:20.990 --> 00:30:21.752
00:30:21.752 --> 00:30:31.617
00:30:31.617 --> 00:30:35.423
00:30:35.423 --> 00:30:42.849
00:30:43.570 --> 00:30:45.711
00:30:46.492 --> 00:30:47.113
00:30:47.113 --> 00:30:51.776
00:30:51.836 --> 00:30:53.477
00:30:53.477 --> 00:30:56.058
00:30:56.058 --> 00:31:00.961