CFH TRAINING PLAN 22/08/16 – 28/08/16 WEEK 1

Welcome to a new program at Momentum Training. Over the years we have presented many different styles of training and we are super proud of the work you have put in and goals you have achieved over the years. These cannot just be measured in terms of amount of weight lifted, your 1rm, how many pull ups you can do, how fast you can run 400mtrs or what your FRAN time is but a much broader idea of fitness. The programing we design and you guys put in to practice is based on an idea of GPP (general physical preparedness) or, as it’s now generally know, CrossFit. In short, we aim to give you a rounded and ever growing level of fitness.

The next phases of training are based on a very simple but effective periodization method. Our starting phase (Phase 1) is an adaption phase where we are looking to work on your overall capacity in as many areas as possible (foundations, we always return and reinforce our foundations- the bigger the foundation the higher and stronger the building). The reps will be high we are looking to get some hyperthrophy / tone, improve tendon and ligament strength and reinforce those good positions. You guys with more experienced and who track your numbers need to be up in the 70-80% 1rm. You shouldn’t be failing reps but you should be close. As this volume and intensity increase please be mindful of injury factors that might come from over training or poor movement patterns work your mobility early and work your way though the warm ups

Phase 2.  We will be working on the intensification phase – working on your intensity (weight lifted) nailing a good level of volume and asking more of your breathing.

Phase 3 We will be testing you and your GPP and your gains. You’ll be looking for some good lifts and also some serious power endurance numbers and we will be doing a number CF bench mark WODS.

TOP TIP FOR THE WEEK

Eat More Protein

95% of our members aren’t eating enough protein before starting with us. If you are

serious about training, eating at least 1 gram of protein per pound of bodyweight is a

minimum. A high concentration of amino acids in the blood stream is imperative to

keeping the body in an anabolic (muscle building) state. This will provide every chance

to repair and build muscle, reducing day-to-day recovery time and muscle soreness.

This also keeps the hormone cortisol in check. High cortisol levels can lead to

inflammation and excess body fat.

Tips

Spend

3 days tracking your food to get an honest evaluation of how much protein you currently consume.

Then 1 gram per pound of bodyweight should be consumed in whole foods. Shakes should be a supplement to meals and be used post workout to speed up the recovery process.

If your protein intake is very low, start by adding 3 grams a day until you reach the desired amount. Your digestive system and toilet will thank you.

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