Yeah, I'm very interested in the GPP info. I should probably do some reading on my own.

Anyways, I've got a toyota tacoma truck, and I can buy rope, and there's a decent amount of empty space to move it around in. Any quick workout ideas to do with pushing or pulling the truck?

Also, in another thread you alluded to Starting Strength not providing enough work for the connective tissue to develop. What's the basis for your concerns?

Rudimentary programming for an elite athlete doesn't exist.

this i know.

i was just trying to say give an outline of what you would do.
wanted to be nice about what he had to type and not say.......

if blah blah blah macro this, bf that, age this, yada yada.

just what more along the lines of what do you like for gpp stuff?
what would you do with someone who was coordinated and athletic?
(this obv. does not apply to me, unfortunately)

ex. take some rando stud d1 dude and give a basic idea of what you would put him through if it was gpp specific.

i hope that makes sense.

just curious as to what his ideas are. i am not too dense to realize that i am asking for a somewhat specific answer to a non-specific question (the anyone factor) but i bet he can catch me drift.

You are not way off. You should focus on strength for the time being, that being said don't let your general mobility and agility deteriorate. It's easy to get drunk with the progress of lifting. GPP comes into play here during the offseason. And not crossfit GPP.

Again, I could write a book on speed related training. There is no cookie cutter approach to getting faster. You are better off coming up with a program and having me take a look at it. Otherwise, I'd have to do a battery of testing and analysis before I would be willing to write an entire workout. I can make you a list of test numbers I'd need to see, if you were willing to do all that I'm sure we could talk.

Your lifting program should change every 8-12 weeks regardless. Closer to your season you will naturally shift from a strength gaining phase to that of a peeking --> maintenance phase.

Don't apologize. You're welcome.

I'm going to address GPP (including what I do with D1 types) in an article for the forum.

haha, well thank you.

lemme know when you get to those questions (if you have time), or if you want you can just PM me, it's all good

gotta crash, gn

-Jeff

edit- gpp stuff sounds great too, looking forward to that article very much so. If it helps for my first question, I can post you a more detailed breakdown of my training later.

Need a caloric and nutrient break down for a response.

What caused this feeling of not enough food? Did your workouts stall?

Hit me with it!

Keep in mind, I'm very beginner to all this. i.e. I'm happy to learn/do anything complex, but I'll probably have a bit of a learning curve on anything tricky.

... but yeah, if it's just stuff like 40 yard dash, I'm sure I can move 40 yards in a straight line.

edit: as soon as I figure out how to convert yards to metres.

I don't support this for a novice.

do you have any experience with endurance athletes?

how would you recommend incorporating weight training for them? like for marathon runners. or cyclists.

I'm sorry but I really would not feel comfortable with giving lifting advice for such a situation. I would not only have to see him, but I'd need his entire medical history and ready access to his primary care provider to even think about a training program.

I can tell you that nutritionally you won't get started unless somebody does the work and starts keeping track of his diet. There are a lot of nutrient timing tips that could help him (without so much as changing the actual diet he eats).

Sorry if the response comes across as dismissive, I just have to be careful about the kind of advice I administer. I am, after all, not a doctor.

Do you have any experience with golfers?

I guess I will talk to him

what nutrient timing tips are you referring to? Any general diet stuff would be good.

what do you recommend I do with him then, find some good physician?

My problem is that I read "starting strength" program and interpret that as starting a strength program after having been off, not the crossfit book for novices.

That being said, changing frequencies after 12 weeks is something I'd do regardless of somebody being a novice or not.

You seem like you don't agree? Why not? I think one of the earliest habits I can set in the life of a client is a sense of needing to avoid stagnation.

Properly trained, even a novice should master basic form and adapt to initial frequency within 12 weeks. To me, 12 weeks is a lifetime in terms of body composition and performance training.

That all being said my initial assertion stands. Regardless of experience, when it comes time for the season the routine has to shift gears to peeking
--> maintenance.

A couple, but I am an avid golfer myself, so I've studied biomechanics swing/plane theory and have a good understanding of the game and movement.

Yes, a few triathletes

I've also trained cycling teams as well. 6, to be exact, all of whom competed in Indiana's Little 500 and some of the individual riders competing in national level circuit events.

No cross country or strictly distance runners tho.

I think with these athletes the focus in the offseason is still on the specific sport (i.e. unlike baseball or football where there is a non-playing offseason)

For most endurance athletes, lifting is a vital part of recovery and is used as a support mechanism. I'd have to know much more about you to prescribe any one specific program.

if you could rate the most important body parts/functions in the golf swing that can be improved upon in the gym I'd appreciate it

ACKKKKK starting strength/rippetoe is not crossfit. It's ok, I understand why you are confused about that.

Well as you know novices have amazing recovery abilities. Because of that you don't need to "mix things up" because they're adapting quickly to every workout and rarely get stale or stuck (unless their programming sucks). So why **** with something that is working so well? They are adding weight to their squats, DL's, bench/press, cleans, chins whathaveyou, pretty simple, and effective. You shouldn't, unless it stops working. I also think just having them doing the basic compound lifts will keep their time more focused and give them more practice with the lifts. When it stops working is when you should get a novice on something more advanced, or tweak slightly what you're doing.

I think a lot of guys have this thing where they think they have to switch programs all the time, and then choose programs that don't compliment each other well. Like doing strength training then completely abandoning the core lifts in their next program. They go round and round jumping from new program to new program and in the end they barely go anywhere.

In general terms, what sort of weightlifting program would an NBA player do during the season? Are we talking something like dramatically reduced volume intended only to preserve strength over the course of 82 games? How do you minimize the hit to performance from tired muscles and avoid overtraining & fatigue?

hi,
i am extremely weak physically. i want to train primarily to do an olympic distance triathlon (swim 1.5km, bike 40km, run 10km) in the future, and to get stronger for alpine/rock climbing.

i weigh 155, 6'0, probably body fat of about 19% but this is just an informed guess. i ran 7 km (4.35 miles) in 38 minutes the other day which was definitely maximal effort. my most recent 'training' has involved doing exercise blocks where i swim then bike, or bike then run. in the past i did starting strength for a while but grew bored. now i want to get stronger for things i find enjoyable so that is no longer a problem. my max lifts were DL 5x165, OH press 5x71.6, bench 5x121. i had trouble with my squat form so was spending a lot of time on lower weights, so the stats are insignificant. whatever the case, i have not lifted for a long time and would say that i have lost any strength i once had.

1. i feel that i need to develop some kind of strength base for triathlons and climbing. i assume you would agree, but if not, that's good to know too. i would like to continue doing these things while developing strength. i am comfortable with doing things that are hard physically even though i am weak; i am also comfortable with doing things like micromanaging nutrition or sleeping if it will aid in performance gains.

2. i am pretty knowledgeable about cooking clean and the various diets and programs associated with this. climbing and triathlons both require a fairly lithe frame but it is clear that i need to get stronger. what should i eat? i have currently just been eating about 500 calories of fruit in the morning with a cup of coffee, then i will do max effort endurance, then eat some pasta and lie in bed with my eyes closed for an hour; i think this is probably unnecessary for recovery given the level i am at, but i enjoy it anyway. normally i eat fish or chicken with steamed vegetables for dinner. when i am biking for more than an hour (i recently rode 125 miles in 3 days with a tent etc on the bike), i will eat energy gels and drink gatorade, aiming to replace about 300 calories an hour.

when i was lifting i would eat eggs/vegetables for breakfast, and then 3 meals that were either salad+protein (50 grams usually, salmon steak, etc) or 2 vegetables+protein

i don't eat protein powder, drink milk, or use creatine. if you don't think i need to be lifting given my history, do you recommend supplementation if i am not lifting?

3. when i was rock climbing recently, i had my hand in a jam (so it couldn't move, allowing me to weight it and get over a tricky section of rock); my feet came out from under me and all my weight suddenly fell onto my arm and i felt my shoulder go. it's still a bit sore, but i went rock climbing recently (2 weeks after the injury) and although it was hurt a bit at times it did not stop me climbing as hard as i had before. if i do dislocates with a bar, as soon as the shoulder goes to dislocate i feel very slight pain. there is slightly less mobility in the shoulder also. is this an issue? if so, what steps should i take to heal faster?

4. where do i go to get my current VO2 max tested? i am mainly interested out of curiosity.

5. i have recently wanted to start getting semi-regular massages. do you recommend this to any of your athletes? if so, what am i looking for? health spa? osteopath? would you go after you worked out or on days where you weren't working out?

thanks a lot, i appreciate the time you've spent making this thread as great as it is so far.

well im a cyclist. im not very good or fast. but i put in a lot of miles the last 2 yrs. average about 200/week except in the winter.

i dont really have a program or schedule. if i feel good, i ride far and fast. if im tired, i ride slow and short, or i just suffer.

anyway, id like to get faster. id also like to stay active thru the winter. its gets cold snowy and icy here. im strong now but i usually lose it and id like to avoid that this winter.

so i figure i should start lifting. i also have a trainer but i can only go about an hour on there due to boredom.

so how can i get stronger from weight training, while retaining at least some of my endurance base?

also, ive never lifted weights with my legs in my whole life.

Again, the initial argument was over an athlete in contest prep. There is strong empirical evidence suggesting to necessity to alter training preparation in anticipation of a peak performance timeline and the rigors of any enduring season.

If anything, changing after 12 weeks is very much a psychological advantage as well. It can be stimulating, as we can agree for some people disinterest can set in from doing the same thing for long time.

.

A response to any further crossfit OR rippetoe posts: let's take a break until I understand the subject matter a little better. I'm going to buy books tomorrow and have a post by the end of the week regarding my feelings about crossfit and mark rippetoe.

Kosher with everyone?