040 Base Training for CrossFit

The Paul Weber Podcast

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Base Training for CrossFit

I have met loads of CrossFitters who...do loads of CrossFit.

Then they wonder why they've been at the same competitive level for years.

The reason is, they're trying to expand their abilities beyond what their base will allow.

Why Aerobic Endurance?

Energy expenditure

Why Maximal Strength?

Maximal strength is the foundation for muscle endurance

Down to 40% of 1RM, maximal strength predicted performance in an ME test.

Strength and Aerobic Endurance Take a Long Time

Peak biological ages by sport:

Bodybuilding - 36
Powerlifting - 35
IronMan Triathlon - 33

Weightlifting - 26
100m Sprinters - 25
Middle Distance Runners - 24

Relative to other attributes, it takes a long time to reach your strength and aerobic endurance potential.

We also have evidence that the residual training effect is longer for strength and aerobic endurance than any other physiological attribute (Issurin 2008).

It takes a long time to get your strongest and most aerobic, and it takes a long time to lose them.

In light of this evidence, CrossFitters should aim to develop their base: their strength and aerobic potential early in their careers and in their competitive seasons.

Once the athlete has attained the requisite levels of strength and aerobic endurance for their tier of competition, only then should they shift to more sport-specific training priorities.

What are those requisite levels?

Bodyweight
Females: 130-160lbs @14-16% Body Fat
Males: 190-220lbs @8-10% Body Fat

Strength
CGBP 200/300
WPU 200/300
BS 295/450
Sn 185/285
C+J 225/335
Endurance
Capable of cycling for 60 minutes steady state and pace

Career
4 years base training before transitioning to sport-specific training

Season
Base/Build = 245 days = 67% of year
Int for 2-4 weeks per competition period = 30-60 days
21 day prep per competition period + 3-10 day taper = 30 days
Compete 2-4x per year
3-10 day deload per competition = 14-28 days