Crossfit? After a short hiatus, we continue with the review and breakdown of the work of the energy routes applied to CrossFit, putting an end to the work of aerobic systems.
As we saw in the last entry, we had two main factors when developing our aerobic system, on the one hand the central adaptations (that we already saw) and now it is the turn to focus on the adaptations of the skeletal peripheral musculature.
Work on new adaptations or take care of our weaknesses
At this point I would like to make a point, it is very important when we program the training of the athlete, starting from a previous evaluation as demanding as possible. Among many other conditions, it is important to isolate our limiting factor in order to progress as much as possible in that particular aspect.
Therefore, it is important to discern when we have already identified that it is our own aerobic capacity that keeps us at bay in our progress, and therefore, if we should focus our attention on the central adaptations (cardiovascular, circulatory, lung capacity …) or as we have said, the capacity of our muscles in the use of that oxygen.
This distinction, we could say that it is almost exclusively mixed sports and CrossFit in particular.
Adaptation as an implicit part of the exercise
In the vast majority of aerobic sports (race, swimming cycling), these adaptations occur in concurrence of one another, said in a simple way: the runner is good at running (principle of specificity), where central adaptations and of the musculature used are given simultaneously (oxygen delivery and use by the muscles involved in the gesture).
In the sport of Cross Fit, we can say that this is not the case, in fact, our limiting factor is usually the use of that oxygen by the different muscle chains, since our central adaptations, which occur with almost any type, are “constantly varied”. Of gesture are usually above the peripheral.
* Exemplifying this concept:
If I run 4 times a week, I work my “engine” 4 times a week and work the muscles involved in the race 4 times a week, therefore, the adaptations usually occur in parallel
If I do 4 sessions of Crossfit, at that same intensity, maybe I will work my motor 4 times a week, but the volume and frequency of the peripheral musculature will vary because the sessions involve different musculature, therefore, the volume is lower than the received by the cardiovascular system and its adaptation will be less
Methods of Adaptation of Peripheral Skeletal Musculature
The methods that I will tell you next are oriented to cover this specific demand, once we have, as we have said, delimited this capacity as a limiting factor:
Focused on the development of the oxidative capacities of slow-twitch fibers . As we know they are the fibers that have greater capacity and potential for aerobic energy production due to their enzymatic properties and mitochondrial density. The purpose of this method is to produce an increase in size in them (hypertrophy).
I recommend its application in multi-joint and non-analytical gestures.
It is convenient a high specificity in movements commonly used in CrossFit, which allow us to meet the aforementioned constraints, pine bottoms, dominated, squats, oars, presses … everything has a place, depending on each person.
Linear progressions can be established, for example in micro cycles of 3 weeks, (with a fourth download and a specific testing)
4 to 5 sets of 8 to 12 repetitions at a time of 2020 (2 seconds of eccentric, 2 seconds of concentric, no pause between repetitions) with 6-8 minutes of active rest between sets.
With this innovative method we will increase the aerobic properties of fast-twitch fibers . We will achieve this by recruiting the motor units with a higher excitation threshold and with a continuous supply of oxygen.
To achieve this it is very important that the intensity is the maximum applied, but with a resistance that forces us to maintain a more moderate heart rate.
The exercises that would fulfill these demands of maximum intensity with a resistance applied could be uphill sprints with a high degree of inclination, pushes and dragging of very heavy sledges or intervals of assault bike / airdynes / spining bicycles to very high resistance.
The duration of the intervals will be about 10 or 12 seconds. With a rest not stipulated, but necessary until our heart rate returns to 130-140 PPM. We will make a total of 10 to 15 sets.
With this we put an end to the development of aerobic systems and in the next post we will review the most effective anaerobic-lactic methods to use to increase your performance