CSA is very excited to unveil our new “STRENGTH” program once the expansion is complete. Coach Jessica will be heading up the Strength Program Starting in January and the program will be revamped, expanded (90 minute sessions) and very unique. This will be a year long program that will be will follow 6 Strength Cycles (8-Weeks Long Each). These cycles will be made up of 3 Key Components/programing methods.
The 1st 8 Week Cycle will be based on Coach Rip’s “Starting Strength” Programming Model. We are very fortunate to have Coach Jessica on Board as she is one of only 4 “Starting Strength” Certified Trainers in the State of California. There is simply no other strength program out there that is better at making average people stronger and more proficient with working with the barbell in a shorter amount of time. This will establish our baselines and increase our overall strength through the use of the Primary Barbell Lifts, the Power Clean, the Press, the Squat, the Dead Lift and the Bench Press.
The 2nd Cycle will be based on Louie Simmons “West Side Barbell” Powerlifting Method and our members will learn how to develop special strength from explosive strength, speed strength, strength speed, what velocities they are trained at and how to use the power lifts (Squat, Deadlift, Bench Press and a ton of Assistance Exercises) through proper technique and the correct selection of special exercises to enhance the CrossFit athlete. Be ready to be educated in the Conjugate system of revolving large and small exercises, as well as proper loading of volume and how to change the intensity zones in a one week max effort revolving system, and why a three-week pendulum wave loading to develop a special strength is used from explosive strength, speed strength, strength speed as well as circa-max wave and how to use delayed transformation phase leading into your CrossFit training as well as for the classical lifts and running events.
The 3rd Cycle will be based on Jim Wendler’s 5/3/1 Strength program where you will work with max %’s and you will rotate between the 4 Key workouts. Each workout is centered around one core lift — the squat, bench press, deadlift, and shoulder press. Over the course of the 8 week mesocycles, you will perform each of the 4 workouts four times, for a total of 16 workouts. The Wendler Strength Model is a perfect complement and cap to the Starting Strength and Westside Powerlifting Programing Cycles.
Through out these 3 Strength Cycles the CrossFit CSA Strength Program will also integrate a steady stream of “Strongman” and “CrossFit Football” WODS into the programing to supplement the standard strength training methods and ensure our athletes are getting exposure to the very best and most functional strength training methods available.
After the 3rd Cycle, we will repeat cycles 1-3 and that will take up the remainder of the year. All participants will be provided with a specific “Strength Training Template” for each cycle so baselines can be established, progress can be tracked, PR’s and % set and overall “functional strength” increased in a safe and effective manner.
By rotating through these proven strength programs our athletes will maximize strength gains and minimize plateaus. Time to Drink Milk, Dead Lift and Get STRONG B****Hes!!!!
