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POWER ATHLETE TEMPLATE

Posted on October 16, 2011 by John

 John,

What would CrossFit Football look like if you DIDN’T have to satisfy the “meton

ravin!" of many CrossFitters# If you were !iven free rei!n to desi!n a workout

 $rotool that only em$hasi%ed stren!th and $ower to the e&lusion of all else,

would it look di'erent#

Thanks,

D(

First, do not throw the bby o!t with the bth wter" My trinin# nd $ro#r% hs

&wys e%$hsi'ed conditionin#" ( wrote $iece &st yer c&&ed, )*o ( +eed To e

(n -h$e./, ddressin# this ery iss!e"

-econd, && trinin# is %etbo&ic, s nythin# yo! do wi&& he n eect on

%etbo&ic syste%"

Answer this, i ( % stndin# nd brethin# does tht %en ( % doin# %etbo&ic

conditionin# in the o3idtie $thwy.

When $eo$&e reer to )%etbo&ic conditionin#/, they re !s!&&y reerrin# to hi#h

intensity inter& trinin#" And re%e%ber, not && conditionin# is #&yco&ytic"Wht yo! see on 4rossFit Footb&& is %y own $ro#r%%in# nd ( do not dd or

de&ete nythin# ro% it" ( he hd )ree rei#n/ to desi#n %y own $ro#r%, se%inr

nd %ethodo&o#y ro% *y 1 nd he neer been s5ed to &ter it in the ery

&est" This $ro#r% is n eo&!tion o wht ( he &erned ro% coches %!ch

s%rter thn %yse&" ( ws b&e to trin with %ny o the best coches in the wor&d

nd t5e wht ( e&t wor5ed best or the $ro#r%" ec!se %y oc!s ws on

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$eror%nce nd #ettin# better, ( ws b&e to %5e chn#es nd eo&e" The on&y

#o& ws to crete bi##er, stron#er, ster th&etes"

Whi&e the $ro#r%%in# nd direction he neer been n iss!e, %y riends nd

ssocitions he been"

 This is te%$&te we !se with ew o o!r %ore dnced th&etes"

Day 1

P&yo%etrics

ME -$rint 7ertic&84O98M!&ti:*irection&;

-<!t 7o&!%e

Hori'ont& P!sh (ntensity

Accessory 7ertic& P!sh 7o&!%e

Hrd Tr!n5

Day 2

-&ed P!sh or -&ed *r# Forwrd or Reerse;

(ntensity P!&&=$$er c5 P!&&

-hr!# 7rition

Low c5

Li#ht Tr!n5

>:Wy +ec5 Wor5

Day 3

O 

Day 4

-<!t (ntensity

7ertic& P!sh (ntensityAccessory Hori'ont& P!sh 7o&!%e

-$rint 7o&!%e 7ertic&84O98M!&ti:*irection&;

Li#ht Tr!n5

Day 5

P&yo%etrics

*yn%ic P!&&

Wei#hted 7ertic& P!&&

Power -hr!#s

Low c5

Hrd Tr!n5

>:Wy +ec5 Wor5

Day 6

Fie&d Wor584onditionin#

Day 7

O 

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 This wo!&d be the %te!r rition? ery si%$&e to o&&ow $ro#r% with no

ccessory wor5" -ince, the o&!%e8intensity re co%bined, we &i%it the e3tr

ccessory wor5" We he ery s$eci@c %o!nt o o&!%e we need to hit or ech

dy" We need 0 re$s on s<!t nd 0 re$s on ertic& $!sh B hori'ont& $!sh to

5ee$ driin# d$ttion" ( we need do not hit o!r n!%bers, then we need to re:

ccess" (n so%e cses this wo!&d constit!te reset o 20:0 &bs or nother ritiontht ( wi&& #o into in nother $ost"

Day 1

ME -$rints 7ertic&84O98M!&ti:*irection&;

-<!t CD when $ro#r% re$ets dd D &bs to *y >;

Press CD dd 2"D &bs to br ro% &st $ress dy;

Day 2

*L 1CD dd 10 &bs ro% &st *L dy;

7ertic& P!&& Prone 9ri$; 3 %3 re$s

>:Wy +ec5 Wor5

Day 3O 

Day 4

-<!t CD dd D &bs to *y 1;

ench CD dd 2"D &bs to br ro% &st bench dy;

7o&!%e -$rints 7ertic&84O98M!&ti:*irection&;

Day 5

Power 4&en DC dd 2"D &bs to the br ro% &st P4;

7ertic& P!&& -!$ine 9ri$; 3 %3 re$s

>:Wy +ec5 Wor5

Day 6

Fie&d Wor584onditionin#

Day 7

O 

• Abo!t

 

• Ltest Posts

 John

 John We&bo!rn is the cretor8o$ertor o 4rossFit Footb&& nd Power Ath&ete" He is

10 yer +FL etern" John ws drted with the th $ic5 in 1 +FL *rt" He went

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on to be strter or the Phi&de&$hi E#&es ro% 1:200, $$erin# in +F4

4h%$ionshi$ #%es, nd or the Gnss 4ity 4hies ro% 200>:200" (n 200, he

$&yed with the +ew En#&nd Ptriots !nti& n inI!ry ended his seson er&y" Oer

the co!rse o his creer, John hs strted oer 100 #%es nd hs 10 $&y:o

$$ernces" He ws o!r yer &etter%en whi&e $&yin# ootb&& t the =niersity

o 4&iorni t er5e&ey" He #rd!ted with bche&ors de#ree in Rhetoric in 1" John &so is owner o 4rossFit &bo, n -K4 #y% in Orn#e 4o!nty, 4A" 4rossFit

&bo is one o hnd!& o Westside rbe&& certi@ed #y%s in the wor&d" (n

ddition to trinin# ML, +FL nd other $roession& nd O&y%$ic th&etes, John

tre&s the wor&d &ect!rin# on $eror%nce nd n!trition" o! cn ctch !$ with John

s his $erson& b&o# on trinin#, ood nd &ie, T&5 To Me Johnnie"

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