Overhead Baby!

Overhead Squat 1-1-1-1-1-1-1 reps

Austin Malleolo 300lbs, Kristan Clever 215lbs



CrossFit asks you to be good at anything and everything.  To do this, we draw from the wells of places like power lifting, olympic lifting, track and field, and gymnastics.  Any one of these areas alone can take a lifetime to master.

  In addressing one of my weaknesses, which is getting out of the hole of the squat with force, I have begun to study some of different strength building techniques.

  Yesterday I found myself performing a brand new type of squat, the box squat.  Check out this CFJ video wmv/mov from Westside Barbell that got me all fired up…its exactly what I needed!  The following might sound confusing to the uninitiated, so I bolded the ideas that caught my eye.


Louie Simmons explains the finer points of the training principles he employs at the legendary Westside Barbell in Columbus, Ohio.

While experts like Tudor O. Bompa, Y.V. Verkhoshansky and others call for a yearly or multi-year plan, they were concentrating on the training for an Olympic competition, which occurs every four years. Westside speed-strength cycles, or waves, are integrated throughout the yearly plan as absolute strength building on max-effort day, hypertrophy work, and on the dynamic day for speed strength, using the repetition method on small exercises.  There are countless sports but only three methods of strength training, as mentioned above.

Westside breaks training into three-week waves. After three weeks, you will not gain strength or speed using the same method. The goal of training is adaptation, but just at the time adaptation occurs, a poor training result can interfere with training. This is known as accommodation, a biology law that states a decrease in training effects will occur.

To eliminate accommodation, the three-week pendulum wave must be used. The percentages of a one-rep max and the volume must change. Major exercises must rotate. Squat, bench, clean, snatch and jerk exercises must change. Accommodating resistance methods must change, meaning using chains, bands and lightened methods. Inside those methods, the amount of accommodating resistance must also change. This means more or less chains, more or less bands, or more or less weight reduced in the bottom by the lightened method. When squatting and benching, you can change the stance and grip, respectively.

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