Endurance (Specific) Programming
INTRODUCING ENDURANCE (specific) PROGRAMMING
As Coaches we get to spend a lot of time observing athletes. An area of priority as it relates to common functional needs is in pacing and endurance. So when we see an athlete complete a workout, one of first considerations a coach should have is, "How did they get there? Were they consistent across the workout or did they "limp" to the finish line?" As you can imagine this has huge implications to life application, let alone competition in sports.
We argue that for the vast majority of individuals, a more practical workout would include a pace that we can sustain across an entire workout and allows us to move from one skill to the next with limited or no rest needed. A good example of this would be to watch an elite endurance athlete finish a race, or if you prefer consider how Rich Froning paces himself through the most grueling fitness tests. Most often, the winner has paced successfully and produced *negative splits (*getting faster as the race progresses) and allowed for a strong finish.
Training our physiology to produce energy to complete tasks at a sustainable pace is best initially done with cyclical movements like running, bicycling, rowing, swimming, cross-country skiing, and other similar activities. In these high cadence movements, we can easily dial in our pace as the muscle contractions are predicable and often low compared to lifting weight or gymnastics.
At CrossFit Collective, We believe that that including endurance specific training (cyclical with low muscle contraction) would be a great benefit to (would be) competitors of sport, as well as those who just want the freedom to move for indefinite periods of time. In the next week you will see a new program included on Zen Planner (viewed through your app). Our "Endurance" program will be focused on improving our aerobic capacity. This means to improve how much work can be done in an sustainable state. Much like our Group Training programming, it is non bias and oriented around common functional movement.
We want to express the expertise of our coaches in ways that our members can utilize these intangible resources in an efficient and economical way. The addition of endurance specific programming gives our Group Training Members access to optional workouts that are progressive in nature, meaning they build and blend well with each other. We furthermore, want to be the Coaches you turn to for answers, guidance, and accountability in reaching your health and fitness goals.
The first task that is given is to find your 1 mile time, and 400m time. These are important benchmarks that all pacing in this program is based on. After that, you can start at any week you want in the cycle of energy systems listed below.
There is 1 week of "testing", and a subsequent 5 weeks of progressive workouts per energy system between assessments. That's 3 workouts per week, one from each energy system. Each workout will have one of the following labels and are focused on different aspects of aerobic training:
1. (AT) Aerobic Threshold (Longer time/distance workouts)
2. (LT) Lactic Threshold (Middle distance workouts)
3. (VO2) VO2 max. (Shorter harder workouts)
- The workouts themselves are about the same time, and not intended to exceed 60min with warm-up and cool down.
- Most of the workouts will be programmed for running but can easily be adapted to a rower or bike. If you have questions on how to make those adjustments, just ask.
HOW TO ADD THIS RESOURCE TO YOUR FITNESS TRAINING
You may already be wondering, "how do I add this to 5x or more of Group Training Classes?" Well, unless you've established a very strong base of recovery protocols and nutrition intake, the answer is that you will likely need to substitute certain days of training in class, for these endurance workouts we'll post. Recovery is the evidence of adaptation. Prepare your lifestyle by laying out your priorities, subsequent goals, and seeing the plan through until it's time for a re-test of appropriate benchmarks.
Another option is to use these workouts (in full or in part) at the "other end of the day" as your Group Training class attendance. For example, if you attend classes 3x/week, you can still add these to your training remotely. If you attend classes 4x or more, keep doing so, and eventually add these workouts as an option should you prove recovery is sustainable.
A small word of caution: Be careful to not spread yourself out a mile wide and an inch deep. Quality of your training matters more than quantity no matter how much quantity you are able to add.
CFC offers a diverse and holistic spectrum of support in your health and fitness development. Take advantage, and talk to any of our coaches with questions and ideas. We want to help you on the journey of living out your vitality the way you want.