I look at this advice a bit differently, I suppose, but maybe that's in the context of my specific goals. What he is really saying is that you can't do both really well, as they're competing modalities where fatigue from one indefinitely starts to impact the other. For me, I prioritize Crossfit and it's programming. However, I try to plan two hypertrophy days (upper/lower) into my week, with some form of autoregulation, depending on the CF training block I'm in. I know this video is moreso related how to program strength and conditioning together. However, in crossfit, at the box I'm part of, this is part of the programming and done pretty well. For me, the 20% is actually hypertrophy (bodybuilding), where I focus on maintaining muscle size in areas that aren't commonly targeted in CF.
I get the idea of breaking down the strength/metcon combo into a ratio and I get that you're working out some kind of formula. What I don't get is how you calculate it. I understand you're using cross multiplication (which is simple) but you don't have a unit of measurement to establish the other side. Sure you have the formula for the strength component but how does that translate to the metcon portion? How do you equate total pounds lifted in the strength portion to various inputs from potential metcon movements such as double unders or burpees or handstand walks? Having a formula is great and all but without an explanation of what your unit of measurement is (or better yet an example), the video doesn't really make any sense. Do you guys have a follow up to this?
We will have to do a follow-up video. It's an "is/of" = "x/100" equation taught in middle school, so it's not hard but should be shown so we will do a new video. If you know your 20% volume than you have the "is" and you have the x (20%). Cross multiply and you can now find your 80% volume. How you want to break that up is calculated through the volume of your conditioning.
1 compound lift at the beginning of your workout, example (5x5) 30 min and then some kind of conditioning metcon/ hypertrophy work. As simple as that! No need to over complicate (: work hard, be consistent and you'll see results.
We tried that and the data points across 1,000's of athletes were way worse than this method. I am sure what you have done works great for you, though!
@@GarageGymAthlete forsure. I own a gym where weve been doing this method for 10 years or so. Amazing transformations across the board in fitness and aesthetics
I heard some guy lost 12kg in just one month by following diet plan from *Agoge Diet* so I tried that too. Although I didn't lose that much, I could say this thing really works and it's definitely worth trying
I don’t want to sound arrogant like some of the comments here, but I’m still a bit confused. Are you saying have a lower volume of strength and then focus higher volume on conditioning? Still trying to wrap my head around it since I’m slowly moving from boring bodybuilding style lifting to more metcons and stuff of the sort. But I don’t not want to do compound lifts. Can I start out with a compound lift in a hypertrophy volume and go more intense with my metcons?
What if the strength training was your main focus but then you wanted to begin to gain conditioning but in a later block your focus will change to conditioning being the focus. Do you still only have 20% strength
You have two options here: 1.) Don't count it and just consider it cyclical in nature; i.e. same with rowing, double unders, air dyne, running, etc. 2.) Or equate a percent of your body weight to the burpee as the volume i.e. a strict pull-up is nearly 100% of your bodyweight and the argument of "how much" the burpee would equate to could go on for days. Some would say it's 100% b/c the whole body moves, but most people could do 100 burpees and not 100 pull-ups, so it is fairly obvious it is not 100%. I would put it at less than 50%.
Not sure the math adds up in all this....metcons typically will use lower weight than a strength and if you’re using the volume equation for strength then the same for metcon you’re not going to see 80/20.... unless you’re doing some seriously high rep metcon or some really low weight strength... Maybe provide an example because a few examples I’ve seen don’t add up in the numbers. For instance 5 sets of 2 squats at 200lbs...2000 Then 5 rounds of 30 wallballs and 20 burpees @ 20lbs......5000 That strength is not 20% of the metcon but any less would be not very challenging for strength while any more on the metcon would be ridiculously brutal... Thoughts?
The math, without a doubt, adds up... as we program it for 1,000's of athletes on a weekly basis. We dial in strength at 20% using Prilepin's Chart (which we also have a video on). That will give you your 20. Then from there you can find your 80% using is/of math. That is how much volume you would use in the metcon. It is low-volume strength but the combination is effective and we have produced some really strong athletes. What we are NOT doing is taking a powerlifting program and smashing that to a metcon. That's where high-volume strength meets metcons and where intermediate athletes go to die ;). If you are comparing anything you have seen to what we are doing, it will be different. And that's ok with us.
End of Three Fitness End of Three Fitness Do you have any videos that will further describe this? I’m unsure on how to calculate metcon volume with body weight movements (burpees, box jumps, jump rope etc.) I can’t figure out how Fitness Junkie calculated 5000 for their metcon above.
@@GarageGymAthlete using the 80/20 method you have outlined here. What does the weekly schedule split to? Is this 5 days a week? 3 days? Do you tend to keep the strength work to full body or a push, pull, legs for 6 days a week? That's all I'm really stuck on.
Do you feel this ratio holds true in regards to bodybuilding and conditioning? Want to continue to compete in classic bodybuilding but actually want to feel fit and potentially join a local box. So holding size is a priority
i still don't get it.... If i workout 1 hours 30 minutes i should spend 18 minutes doing a strenght exercise like 3x5 of back squats? the rest of the time goes to metcon exercises?
What is your thoughts your the 80/20 method but the 80% weighted toward powerlifting instead? I’m a firefighter so I need a good conditioning base, but I also want a high level of strength as I compete in powerlifting.
What number would you assign as BW? Would you consider weighing 100kg and complete 5 sets x 5 reps x BW (100kg) the same as lifting 5 sets x 5 reps x 100kg?
Hey, Stephen! In regard to body weight, not necessarily. But typically, dependent on your goals, you'd set the strength volume first based off of your goal which can be done in a number of ways like following Prilepin's Table. Of course, there are many other ways but it is normally based off of percents of a 1RM.
I would say if you're lifting heavy like 3 reps of 80% of your clean then it would be 20%, but you would want to keep it within that 20% volume range you've allotted yourself. If it's busting out max burpees EMOM that's definitely 80%
S_ warren7630 volume is load x sets x reps. I.e: total volume for one day (V) = 10,000lbs Strength portion = 20% x 10,000lbs Strength portion = 2,000lbs Conditioning portion = 80% x 10,000lbs Conditioning portion = 8,000lbs Let’s say you want to increase your bench press. You want to use heavy weight (high intensity) with low reps (low volume). For example let’s say you’re going to do a 5/4/3/2/1 at 80%/85%/90%/95%/100%, and your 1 rep max is 225 (1RM=225). That would be: 1 set of 5@ 180 1 set of 4@ ~190 1 set of 3@ ~200 1 set of 2@ ~215 1 set of 1@ 225 Multiple sets, reps, and weight at each weight and add them together: (1x5x180)+(1x4x190)+(1x3x200)+(1x2x215)+(1x1x225) which equals 2,915lbs. Set a proportion equation up where 2,915/x = 20/100 and cross multiple to solve for x, which will give you the days total volume (bc 2,915 would be 20% of it). Then take the the total value (14,575lbs) and subtract 2,915 to get 80% of the days total volume (11,660). That would be the amount of volume you would need to fill for your conditioning. However you want to fill up that number is up to you.
![FNAF vs TF2 - Episode 2 [SFM]](http://i.ytimg.com/vi/z5b3V2-VLb0/mqdefault.jpg)
I look at this advice a bit differently, I suppose, but maybe that's in the context of my specific goals. What he is really saying is that you can't do both really well, as they're competing modalities where fatigue from one indefinitely starts to impact the other. For me, I prioritize Crossfit and it's programming. However, I try to plan two hypertrophy days (upper/lower) into my week, with some form of autoregulation, depending on the CF training block I'm in.
I know this video is moreso related how to program strength and conditioning together. However, in crossfit, at the box I'm part of, this is part of the programming and done pretty well. For me, the 20% is actually hypertrophy (bodybuilding), where I focus on maintaining muscle size in areas that aren't commonly targeted in CF.
I get the idea of breaking down the strength/metcon combo into a ratio and I get that you're working out some kind of formula. What I don't get is how you calculate it. I understand you're using cross multiplication (which is simple) but you don't have a unit of measurement to establish the other side. Sure you have the formula for the strength component but how does that translate to the metcon portion? How do you equate total pounds lifted in the strength portion to various inputs from potential metcon movements such as double unders or burpees or handstand walks? Having a formula is great and all but without an explanation of what your unit of measurement is (or better yet an example), the video doesn't really make any sense. Do you guys have a follow up to this?
Yeah I felt the same way watching it lol
Not gonna get into the math but that's exactly what everyone here needs to see to understand this lol
We will have to do a follow-up video. It's an "is/of" = "x/100" equation taught in middle school, so it's not hard but should be shown so we will do a new video. If you know your 20% volume than you have the "is" and you have the x (20%). Cross multiply and you can now find your 80% volume. How you want to break that up is calculated through the volume of your conditioning.
1 compound lift at the beginning of your workout, example (5x5) 30 min and then some kind of conditioning metcon/ hypertrophy work. As simple as that! No need to over complicate (: work hard, be consistent and you'll see results.
We tried that and the data points across 1,000's of athletes were way worse than this method. I am sure what you have done works great for you, though!
@@GarageGymAthlete forsure. I own a gym where weve been doing this method for 10 years or so. Amazing transformations across the board in fitness and aesthetics
I heard some guy lost 12kg in just one month by following diet plan from *Agoge Diet* so I tried that too. Although I didn't lose that much, I could say this thing really works and it's definitely worth trying
Thanks a lot. I wonder how should I define 20% & 80% of my daily workout? by time or the total volume of a workout? thanks
I get the volume formula for barbells (reps*sets*weights), but what about ergs/cals? how do you include those? Thanks!
so do all days mix strength and conditioning? 80/20 rule is normally to NOT do the 80%.
This makes sense but wondering how would I figure out what volume of weight I should be lifting per day?
Yyyeaaah. Thats going to be alot of calculations for my small brain!
I don’t want to sound arrogant like some of the comments here, but I’m still a bit confused. Are you saying have a lower volume of strength and then focus higher volume on conditioning? Still trying to wrap my head around it since I’m slowly moving from boring bodybuilding style lifting to more metcons and stuff of the sort. But I don’t not want to do compound lifts. Can I start out with a compound lift in a hypertrophy volume and go more intense with my metcons?
What if the strength training was your main focus but then you wanted to begin to gain conditioning but in a later block your focus will change to conditioning being the focus.
Do you still only have 20% strength
What do you use as a "weight" for (let's say) a burpee when calculating "Volume"?
You have two options here: 1.) Don't count it and just consider it cyclical in nature; i.e. same with rowing, double unders, air dyne, running, etc. 2.) Or equate a percent of your body weight to the burpee as the volume i.e. a strict pull-up is nearly 100% of your bodyweight and the argument of "how much" the burpee would equate to could go on for days. Some would say it's 100% b/c the whole body moves, but most people could do 100 burpees and not 100 pull-ups, so it is fairly obvious it is not 100%. I would put it at less than 50%.
Which option did you test on your clients?
This helps a ton! 💪🏻
Not sure the math adds up in all this....metcons typically will use lower weight than a strength and if you’re using the volume equation for strength then the same for metcon you’re not going to see 80/20.... unless you’re doing some seriously high rep metcon or some really low weight strength...
Maybe provide an example because a few examples I’ve seen don’t add up in the numbers.
For instance 5 sets of 2 squats at 200lbs...2000
Then
5 rounds of 30 wallballs and 20 burpees @ 20lbs......5000
That strength is not 20% of the metcon but any less would be not very challenging for strength while any more on the metcon would be ridiculously brutal...
Thoughts?
The math, without a doubt, adds up... as we program it for 1,000's of athletes on a weekly basis. We dial in strength at 20% using Prilepin's Chart (which we also have a video on). That will give you your 20. Then from there you can find your 80% using is/of math. That is how much volume you would use in the metcon. It is low-volume strength but the combination is effective and we have produced some really strong athletes. What we are NOT doing is taking a powerlifting program and smashing that to a metcon. That's where high-volume strength meets metcons and where intermediate athletes go to die ;). If you are comparing anything you have seen to what we are doing, it will be different. And that's ok with us.
End of Three Fitness End of Three Fitness Do you have any videos that will further describe this? I’m unsure on how to calculate metcon volume with body weight movements (burpees, box jumps, jump rope etc.) I can’t figure out how Fitness Junkie calculated 5000 for their metcon above.
@@GarageGymAthlete using the 80/20 method you have outlined here. What does the weekly schedule split to? Is this 5 days a week? 3 days? Do you tend to keep the strength work to full body or a push, pull, legs for 6 days a week? That's all I'm really stuck on.
Do you feel this ratio holds true in regards to bodybuilding and conditioning? Want to continue to compete in classic bodybuilding but actually want to feel fit and potentially join a local box. So holding size is a priority
Love your videos! Happy to find them
i still don't get it.... If i workout 1 hours 30 minutes i should spend 18 minutes doing a strenght exercise like 3x5 of back squats? the rest of the time goes to metcon exercises?
It's a volume calculation, not time.
What is your thoughts your the 80/20 method but the 80% weighted toward powerlifting instead? I’m a firefighter so I need a good conditioning base, but I also want a high level of strength as I compete in powerlifting.
That will work!
That ending was priceless, haha. awesome video and great insight into awesome proven programming.
Thanks, Tony!
How do you calculate volume for things like rowing, running, assault bike, etc?
Would like to know this as well?
Not a hundred percent sure, but I think you only add the actual weight to the volume. In my mind conditioning would be separate
What number would you assign as BW? Would you consider weighing 100kg and complete 5 sets x 5 reps x BW (100kg) the same as lifting 5 sets x 5 reps x 100kg?
Is there a specific total volume you should be looking for in regards to your body weight?
Hey, Stephen! In regard to body weight, not necessarily. But typically, dependent on your goals, you'd set the strength volume first based off of your goal which can be done in a number of ways like following Prilepin's Table. Of course, there are many other ways but it is normally based off of percents of a 1RM.
But I love this video. Very similar method and I like it!!!
So if you were doing EMOM work, would that be in the 20% or the 80%?
I would say if you're lifting heavy like 3 reps of 80% of your clean then it would be 20%, but you would want to keep it within that 20% volume range you've allotted yourself. If it's busting out max burpees EMOM that's definitely 80%
6:21 Gordon Ramsay FTW. I like it.
How does one determine the total volume of each training day?
S_ warren7630 volume is load x sets x reps.
I.e: total volume for one day (V) = 10,000lbs
Strength portion = 20% x 10,000lbs
Strength portion = 2,000lbs
Conditioning portion = 80% x 10,000lbs
Conditioning portion = 8,000lbs
Let’s say you want to increase your bench press. You want to use heavy weight (high intensity) with low reps (low volume). For example let’s say you’re going to do a 5/4/3/2/1 at 80%/85%/90%/95%/100%, and your 1 rep max is 225 (1RM=225).
That would be:
1 set of 5@ 180
1 set of 4@ ~190
1 set of 3@ ~200
1 set of 2@ ~215
1 set of 1@ 225
Multiple sets, reps, and weight at each weight and add them together:
(1x5x180)+(1x4x190)+(1x3x200)+(1x2x215)+(1x1x225) which equals 2,915lbs.
Set a proportion equation up where 2,915/x = 20/100 and cross multiple to solve for x, which will give you the days total volume (bc 2,915 would be 20% of it). Then take the the total value (14,575lbs) and subtract 2,915 to get 80% of the days total volume (11,660). That would be the amount of volume you would need to fill for your conditioning. However you want to fill up that number is up to you.
@@jseneca36 and what about body weight movement?
Gordon Ramsay is a legend not a dick, but nice one for naming the program after him haha
I'm confused... what if there is a deadlift in a CF workout... where does that count?
It would simply count as volume; Reps x Sets x Weight
The food analogies made me hungry
Wow. Thank you.
Goodbye pickle icecream
Hello