Mid of this year I found your channel. At the time I was kinda following the nutrition part in "fitness in 100 words", doing a lot of fasting, and so on. I felt a lot of fatigue many times and I didn't know why. I thought that maybe was just my nature. But after I watched your videos, mainly the ones about nutrition, I started to pay a lot more attention to my diet and give my body what it was asking for. Along with some insights from my girlfriend (triathlete) and another science-based nutrition book, I started to feel a lot of improvements, on all levels. At a certain point, I even took too much energy drinks and put a bit of extra weight, but anyway I was PRing all my loads and overall performance. So I decided to loose this extra weight while keeping the muscle (gains) I achieved. And this was through a diet that I prepared for myself on a daily basis, by feeling, and adding this extra workout session whenever I could of at least 15 min, and not more than 1h30, of "cardio" exercise, as varied as I could find. Jumping rope, skierg, rowerg, bikeerg, peloton, traditional gym bike, spin bike, step master, running outdoors, walking on a treadmill with steep incline, etc... All in a confortable pace, listening to my body everyday... I follow .com programming for more than 2 years now, and this said, this last 4 months I achieved a performance that I was seeking, and it came when all these pieces fell together: experience, focus on stimuli of the wod, nutrition, active recovery, sleep (this was never an issue). I'm so enlightned by these achievments that I almost don't even need a full day of rest on my weekly routine. Sauna and massages also help a lot :) Thanks Gommaar!
Amazing. Now follow wodsciences programming and crack the next level. I tell I did all the big programming companies but never performed as well as with wodscience and simultaneously felt as fresh.
Young crossfitters will never believe this. If you join a crossfit class 5 times a week where you do 20 minutes of a strenght part and then a metcon of 20 minutes you‘ll have big improvements at the beginning then after 3 years a plateau and after 6 years your burned out. You’re basically competing all the time. That‘s what happened to me and people I know. Instead do this: Periodize your year in terms of intensity and volume. I recovered from burnout and now I feel fresh while achieving improvement again. The original crossfit method (method) was periodized inside a week which was already better then any crossfit gym programming today. This guy Goommar get‘s it 100%. You can check every programm of every professional sport and you‘ll find these principles there too. Glassmann knew that but but obviously your modern day average crossfitter rebels against that, wants to be the hero and go all out every day. Good luck, you‘re fucked.
@@PascalBösiger very well said. Scaling and volume control has helped me “reconcile” with the double duty schedule at our gym and avoid burnout. Feeling much better these days and improving!!
I agree with Gommsar. My main limitation in the last years was my endurance. I went through different programs (comptrain, hwpo,..) but I never addressed the cause correctly. Now before the crossfit season for 2.5 months I focus on zone 2 two/three times a week and weight/gym progressions with both intensity. After the first mesocycle I started to increase my running speed while staying in zone 2 and I recovered faster during weight sets. I see very good results in both domains, I think I will start the crossfit season with a better base this year.
Brlilliant channel and ideas! A real gem. My main focus is hypertrophy, do you think it would be more efficient to have separate conditioning block maybe twice a year to have a targeted work on endurance, capillary density, then most part of the year do hypertrophy and strength specific work and only have a maintenance amount of zone 2 work, maybe 30 minutes twice a week? Also, after each 4 weeks block of hypertrophy training I put in about a week long deload, during this I tend to do even more zone 2 work. Also I'd add that combining zone 2 with controlled nasal breathing have wonderdul synergistic effect.
Another informative video! I’m curious how the recovery time from phosphocreatine-dominated work compares to the recovery time from anaerobic glycolysis. In the gym, I often feel ready to lift again sooner after low-rep heavy sets than high-rep lighter sets, but tend to deliberately give myself at least as long a rest as I would for such lighter sets under the assumption that that the ATP-PC energy system needs as much (if not more) time to replenish, it’s just that at rest I don’t “feel” the fact that it’s not yet recovered because there isn’t the same metabolic acidosis-related burn that you get with higher rep stuff. Is this true, though? Or might it actually replenish faster? Also, I imagine that while endurance adaptations can accelerate phosphocreatine replenishment for the reasons you described, they can probably do even more for recovery from the fast glycolytic efforts, owing to lactate shuttling allowing some of the recovery work to be performed in non-fatigued muscle fibres. Or is that incorrect?
Well said brother, always great to see your videos. At the end of the day, all the energy systems work together and OXPHOS underpins them all. Without the mitochondria and oxygen, nothing last more than a few seconds. It's all about that zone 2 🤓
Hi! I love your content 😊 Im wondering if you have approached the topic of muscle endurance, I mean, how to improve the resistance of a particular muscle to perform a lot of volume. In my case, I experience a very low shoulders endurance compared to other muscles and it have been difficult to improve honestly. I dont know if I need to train in a particular way or just be patient. Some times I think is genetics… thanks!
Yes, very important topic too - especially in functional sports. Have the same problem as you btw :). I approach it as 1/ build maximal strenght first (1-5 RM) and then 2/ start doing working sets with lower percentages until failure. A great addition to such sessions are sprint interval workouts where you do 45 sec of work (two to three different exercises) at RPE 9-10 and then rest double or triple the amount you worked - repeat a couple of times.
My cardio is my biggest enemy, so I just started a 12-week cardio block with 4 sessions in Zone 2, where the volume will increase over time, 1 session with 4x4 intervals based on FTP, and only 1 EMOM session where I will work at higher heart rates, incorporating CrossFit movements I also do some weightlifting on the evenings 3 times a week. I hate zone 2 because I find it really boring. But i am going to do it for the 12 weeks to see if I get any benefits
When you say 4x4 based on FTP I hope you are doing this higher than FTP and not at FTP. 4mins at FTP would not be sufficient to drive adaptation. If doing at FTP I’d suggest longer intervals of 10-20mins
I'm from a marathon and ultra background, mid to back of the pack and have been doing crossfit for about 18 months. I still run 3 times a week and crossfit 3 times a week. So it's hard to say if my running has helped as I started from that base.
I m a bit lost : you wan gain mitochondria you need volume, you want make them more “efficient” you need intensity. But in the study presented 3-4 month, it was showed that CrossFitters do not need that much low intensity training. The last studies tend to prove, even if we already have a rx + level that lis intensity is mandatory?
I think I might understand why most people are upset with this approach. I am talking about regular people going to a crossfit box. You're used to going to the gym having fun and always competing with your gym buddies via pedal to the medal approach. Now you're suggesting to people that are going 3-4 times a week to a crossfit class to come and let's say row for 40 minutes because that will improve their fitness, yet they feel this is really useless and it's not approach they are used to and find it really boring. It might even be useless because you don't have enough available days to train per week so it is better for you to have HIIT 3 x week. I think it's really hard to solve and incorporate this in everyday crossfit gyms. You either have to educate people more about benefits of this approach or much better periodization which is again a change to what we are used to in a traditonal crossfit and we know how much people are SCARED OF CHANGE (Might lead to dissatisfaction, might lead to loss of members and for a owner a less revenue overall). For know I only see one way to incorporate this and its through engaging in this approach in spare time. For me it''s everyday biking, because that's a vehicle I use to go to Uni and I think of that as my Zone 2 training.
I think you hit the nail on the head. Regular ppl who want to come to the gym 2-4 times a week might as well stick to the pedal to the metal approach - certainly initially when they start the CF journey. Bit inevitably this will lead to performance plateau and some structure with lower intensity work has to be incorprated to avoid those plateaus on the long-term. What is fun vs. what is necessary... a never-ending battle in training :)
That‘s right or at least leave a period of 6 hours between strenght and cardio. But if you want to improve your strenght sessions implement sprints and/or jumping into them. For example 3 broadjumps after every set of squats and so on…
Gomar, when you make videos, you want to minimize visual distractions. Your position is close to a wall and your lighting is hard, casting a dark shadow on the wall. This could be a distraction for some people. To fix it, you can move away from the wall or you can use softbox lighting.
people who train endurance (zone 2) recover faster from high intensity interval training because they have more capillaries surrounding their mitochondria.
Yes. Lower intensity training - especially high volumes - drive oxygen delivery to muscle fibers. Faster ATP resynthesis after a set of high power output contractions and hence better recovery.
Mid of this year I found your channel. At the time I was kinda following the nutrition part in "fitness in 100 words", doing a lot of fasting, and so on. I felt a lot of fatigue many times and I didn't know why. I thought that maybe was just my nature. But after I watched your videos, mainly the ones about nutrition, I started to pay a lot more attention to my diet and give my body what it was asking for. Along with some insights from my girlfriend (triathlete) and another science-based nutrition book, I started to feel a lot of improvements, on all levels. At a certain point, I even took too much energy drinks and put a bit of extra weight, but anyway I was PRing all my loads and overall performance. So I decided to loose this extra weight while keeping the muscle (gains) I achieved. And this was through a diet that I prepared for myself on a daily basis, by feeling, and adding this extra workout session whenever I could of at least 15 min, and not more than 1h30, of "cardio" exercise, as varied as I could find. Jumping rope, skierg, rowerg, bikeerg, peloton, traditional gym bike, spin bike, step master, running outdoors, walking on a treadmill with steep incline, etc... All in a confortable pace, listening to my body everyday... I follow .com programming for more than 2 years now, and this said, this last 4 months I achieved a performance that I was seeking, and it came when all these pieces fell together: experience, focus on stimuli of the wod, nutrition, active recovery, sleep (this was never an issue). I'm so enlightned by these achievments that I almost don't even need a full day of rest on my weekly routine. Sauna and massages also help a lot :) Thanks Gommaar!
Amazing. Now follow wodsciences programming and crack the next level. I tell I did all the big programming companies but never performed as well as with wodscience and simultaneously felt as fresh.
Thanks for sharing your story!
Young crossfitters will never believe this. If you join a crossfit class 5 times a week where you do 20 minutes of a strenght part and then a metcon of 20 minutes you‘ll have big improvements at the beginning then after 3 years a plateau and after 6 years your burned out. You’re basically competing all the time.
That‘s what happened to me and people I know.
Instead do this: Periodize your year in terms of intensity and volume. I recovered from burnout and now I feel fresh while achieving improvement again.
The original crossfit method (method) was periodized inside a week which was already better then any crossfit gym programming today.
This guy Goommar get‘s it 100%. You can check every programm of every professional sport and you‘ll find these principles there too. Glassmann knew that but but obviously your modern day average crossfitter rebels against that, wants to be the hero and go all out every day. Good luck, you‘re fucked.
“You’re basically competing every day”. Powerful statement. Great thoughts, I fully agree.
@@PascalBösiger very well said. Scaling and volume control has helped me “reconcile” with the double duty schedule at our gym and avoid burnout. Feeling much better these days and improving!!
I agree with Gommsar. My main limitation in the last years was my endurance. I went through different programs (comptrain, hwpo,..) but I never addressed the cause correctly. Now before the crossfit season for 2.5 months I focus on zone 2 two/three times a week and weight/gym progressions with both intensity. After the first mesocycle I started to increase my running speed while staying in zone 2 and I recovered faster during weight sets. I see very good results in both domains, I think I will start the crossfit season with a better base this year.
Brlilliant channel and ideas! A real gem. My main focus is hypertrophy, do you think it would be more efficient to have separate conditioning block maybe twice a year to have a targeted work on endurance, capillary density, then most part of the year do hypertrophy and strength specific work and only have a maintenance amount of zone 2 work, maybe 30 minutes twice a week?
Also, after each 4 weeks block of hypertrophy training I put in about a week long deload, during this I tend to do even more zone 2 work.
Also I'd add that combining zone 2 with controlled nasal breathing have wonderdul synergistic effect.
Great video 🤓
Another informative video! I’m curious how the recovery time from phosphocreatine-dominated work compares to the recovery time from anaerobic glycolysis. In the gym, I often feel ready to lift again sooner after low-rep heavy sets than high-rep lighter sets, but tend to deliberately give myself at least as long a rest as I would for such lighter sets under the assumption that that the ATP-PC energy system needs as much (if not more) time to replenish, it’s just that at rest I don’t “feel” the fact that it’s not yet recovered because there isn’t the same metabolic acidosis-related burn that you get with higher rep stuff. Is this true, though? Or might it actually replenish faster? Also, I imagine that while endurance adaptations can accelerate phosphocreatine replenishment for the reasons you described, they can probably do even more for recovery from the fast glycolytic efforts, owing to lactate shuttling allowing some of the recovery work to be performed in non-fatigued muscle fibres. Or is that incorrect?
Great video as always. I've just started integrating low intensity session into my routine. Looking forward seeing if this has the desired effect :)
Excellent choice - how is it going?
Well said brother, always great to see your videos. At the end of the day, all the energy systems work together and OXPHOS underpins them all. Without the mitochondria and oxygen, nothing last more than a few seconds. It's all about that zone 2 🤓
@@Upsidestrength OXPHOS? Is that the creatine phosphate system?
Hi! I love your content 😊 Im wondering if you have approached the topic of muscle endurance, I mean, how to improve the resistance of a particular muscle to perform a lot of volume. In my case, I experience a very low shoulders endurance compared to other muscles and it have been difficult to improve honestly. I dont know if I need to train in a particular way or just be patient. Some times I think is genetics… thanks!
Yes, very important topic too - especially in functional sports. Have the same problem as you btw :).
I approach it as 1/ build maximal strenght first (1-5 RM) and then 2/ start doing working sets with lower percentages until failure. A great addition to such sessions are sprint interval workouts where you do 45 sec of work (two to three different exercises) at RPE 9-10 and then rest double or triple the amount you worked - repeat a couple of times.
@ thank you! I will start this week with the first point 😊 love your content!
My cardio is my biggest enemy, so I just started a 12-week cardio block with 4 sessions in Zone 2, where the volume will increase over time, 1 session with 4x4 intervals based on FTP, and only 1 EMOM session where I will work at higher heart rates, incorporating CrossFit movements
I also do some weightlifting on the evenings 3 times a week.
I hate zone 2 because I find it really boring. But i am going to do it for the 12 weeks to see if I get any benefits
When you say 4x4 based on FTP I hope you are doing this higher than FTP and not at FTP. 4mins at FTP would not be sufficient to drive adaptation. If doing at FTP I’d suggest longer intervals of 10-20mins
@@CG9446-k3q yes, i will increase the percentage over time. Starting off at 105%
I'm from a marathon and ultra background, mid to back of the pack and have been doing crossfit for about 18 months. I still run 3 times a week and crossfit 3 times a week. So it's hard to say if my running has helped as I started from that base.
I m a bit lost : you wan gain mitochondria you need volume, you want make them more “efficient” you need intensity. But in the study presented 3-4 month, it was showed that CrossFitters do not need that much low intensity training. The last studies tend to prove, even if we already have a rx + level that lis intensity is mandatory?
I think I might understand why most people are upset with this approach. I am talking about regular people going to a crossfit box. You're used to going to the gym having fun and always competing with your gym buddies via pedal to the medal approach. Now you're suggesting to people that are going 3-4 times a week to a crossfit class to come and let's say row for 40 minutes because that will improve their fitness, yet they feel this is really useless and it's not approach they are used to and find it really boring. It might even be useless because you don't have enough available days to train per week so it is better for you to have HIIT 3 x week. I think it's really hard to solve and incorporate this in everyday crossfit gyms. You either have to educate people more about benefits of this approach or much better periodization which is again a change to what we are used to in a traditonal crossfit and we know how much people are SCARED OF CHANGE (Might lead to dissatisfaction, might lead to loss of members and for a owner a less revenue overall). For know I only see one way to incorporate this and its through engaging in this approach in spare time. For me it''s everyday biking, because that's a vehicle I use to go to Uni and I think of that as my Zone 2 training.
I think you hit the nail on the head.
Regular ppl who want to come to the gym 2-4 times a week might as well stick to the pedal to the metal approach - certainly initially when they start the CF journey.
Bit inevitably this will lead to performance plateau and some structure with lower intensity work has to be incorprated to avoid those plateaus on the long-term.
What is fun vs. what is necessary... a never-ending battle in training :)
On strength days we should only do strength, that’s the main issue with affiliates now.
That‘s right or at least leave a period of 6 hours between strenght and cardio. But if you want to improve your strenght sessions implement sprints and/or jumping into them. For example 3 broadjumps after every set of squats and so on…
Gomar, when you make videos, you want to minimize visual distractions. Your position is close to a wall and your lighting is hard, casting a dark shadow on the wall. This could be a distraction for some people. To fix it, you can move away from the wall or you can use softbox lighting.
Thanks.
I love that you get backlash for just actually studying things and not just believing commonly held beliefs 😂😂
Backlash is OK I have to say, most people appreciate our work which is cool.
people who train endurance (zone 2) recover faster from high intensity interval training because they have more capillaries surrounding their mitochondria.
Yes. Lower intensity training - especially high volumes - drive oxygen delivery to muscle fibers. Faster ATP resynthesis after a set of high power output contractions and hence better recovery.
Long story short, when you put out Max effort wait 2 to 4 minutes between sets.
For most people this is a good strategy. Especially for building strength where you want to go to failure or near to each set.