fractal
Level 7 Valued Member
One more barbell combo that I really like. In fact this is probably my favorite:
1. Snatches
2. Front squats
This is a pretty good KB combo as well
One more barbell combo that I really like. In fact this is probably my favorite:
1. Snatches
2. Front squats
This is a pretty good KB combo as well
@Simply strong Michael Rutherford kind of has something like this. Rutherford runs a Crossfit box but he is smart about. He realized that many Crossfitters were being held back by a lack of maximum strength so he came up with the Max Effort Black Box. It's 3 days a week with a day of rest in between. Workout starts with working up to a 5, 3, or 1RM on a lift. Then you do a metcon, Finish with a posterior chain. Always. For instance, if your ME lift was overhead press, do a posterior chain exercise. If your ME exercise hit the posterior chain, you still do a posterior chain exercise.
It's a cool template.
A pair of 32’s or 40’s for 5-10 reps is usually challenging for even pretty strong folks.The problem is that at some point the weight provided by the KBs on the front squat is just too light.
Bruce Wilhelm won worlds strongest man a couple times with his most recent training background of essentially this. Not sure what his shot put or wrestling training looked like but perhaps still similar.1. Snatches
2. Front squats
I would argue that Crossfit programming is the antithesis to a minimalist program. There may have been a time when you could minimalistly train muscle-ups and snatches in various intensity/volume combinations and still be competitive but the sport of Crossfit, I think, requires a plethora of specific variety now.What if one combined variety and minamalism.
For a different thread: I would like to see a StrongFirst approach to programming for a Crossfit competitor though.
I guess I'm a bit slow but earlier today it sort of hit me that it's important to not get stuck in only straight forward or back or upwards strength.
The twisting (expressed more in anti-twisting) strength is also very important. Asymmetrical movements like the one arm pushup, one arm swing, one arm snatch, TGUs etc cover the twist/anti-twist strength. I guess suitcase carries and one arm C&P would too to some extent.
And I think that, for most people most of the time, doing something like a getup or a one-armed standing press is going to provide a pretty big WTH effect and alleviate the need for specifically training rotational movements. Good, IMHO, to remember that for a sport athlete, strength training is GPP, and a lot of the improvement that are to be made should be made while performing the sport itself.I'm always speaking from a judo wrestler's perspective, and maybe one reason some of the gym body types aren't too strong on the mats is because they are always doing symmetrical moves with barbells or bodyweight and aren't working the anti-twist stuff that comes into play all the time, every moment of wrestling.
And me, doing all four of those, hehehe... WTH effect squared!No, I don't think you're "a bit slow" - I do think you are unabashed when it comes to asking questions as they come to you, and I find nothing wrong with that.
Part of the reason the movements in our minimalist programs have been selected is because they provide a lot of "what the heck" effect. What the heck effect is also sometimes called carryover, but we need to be careful about how we use our terms. I don't think it makes a lot of sense to expect carryover between different lifts since they're all pretty specific. But, as you've observed, things like deadlifts, one-arm presses, swings and getups can help you perform better at a sport - in your case, judo. That is all good. And it's why I prefer to talk about the WTH effect rather than carryover.
And I think that, for most people most of the time, doing something like a getup or a one-armed standing press is going to provide a pretty big WTH effect and alleviate the need for specifically training rotational movements. Good, IMHO, to remember that for a sport athlete, strength training is GPP, and a lot of the improvement that are to be made should be made while performing the sport itself.
So, deadlift + one-armed press + practice judo should yield a pretty good judo athlete. The same can be said for swing + getup + practice judo.
-S-
The TGU would be my solo exercise of choice if I had to choose.
If only you could find a way to press upwards, and never have to bring it back down. The ultimate minimalist.
On the same theme, I think Dan John's 18 week protocol is excellent - 2 lifts a day, 3-5 days a week, 2 week blocks where the lifts change every 2 weeks...I like two-lift program, one program per day, 5 days per week ?