This block is fairly long because we need to give the body time to generate new tissues that will augment our performance later on in the season. We will also start to incorporate some cardio vascular training. Here we will focus on getting stronger in both power lifting and olympic lifting, as well as our gymnastics strength.

I’ve had a pair for about 14 years, and they are very durable. These are not like olympic lifting straps, they will lock into the knurling on the bar, and allow you to hold very heavy loads on deadlifts, and rowing movements. This is a year long cycle that prioritizes certain aspects of training, depending on how close we are to the competitive season. The plan we will be talking about is very similar to what many strength and conditioning athletes do for their long range plans.

Before we get into the details of this 6 week block, that will kick off our training year, lets first discuss what a training year should look like for those that really want to peak for the open. We need to get back to serious training, if we are to increase our fitness in the coming year. It’s good to relax in the off season, and try new things, as well as allowing your body to recover from the niggling aches and pains that accumulate over the year. I, like many athletes out there, have kind of just been doing a few workouts, and relaxing after my competitive season. After completing these 6 weeks you will be more muscular, and your ability to handle heavy weights for high reps will be at an all time high.

This is the first part the 12 week program. This is a 6 week high volume plan, designed to increase muscle mass, and muscular endurance, two deficiencies common in almost all functional fitness athletes. Don’t make the mistake of working out without a well thought out plan. The off season is officially over, and it’s time to get back to some serious training.

12 week crossfit program pdf