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Intensity over Volume

Intensity over Volume

The spectrum of variables in training provides the lab for experimentation. The primary variables we can manipulate are Volume (the “dose” of total work), Relative Intensity (proximity to failure) and Frequency. Volume has been heralded as the main driver of...

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The Daily Undulating Periodization Cycle

The Daily Undulating Periodization Cycle

Daily Undulating Periodization (DUP) is a way of structuring training where different rep ranges are targeted throughout the week. The pinnacle study on DUP versus block periodization occurred in 2002 by Rhea and colleagues. (A comparison of linear and daily...

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The Strength Phase on the Evolved Programs

The Strength Phase on the Evolved Programs

On the heels of the metabolite training block, we now embark on the strength phase. Any athlete who has been training with a high level of intensity and volume would benefit substantially from implementing this short-term change in protocol. Steve Hall coined this...

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Metabolite Training (Metabolic Stress)

Metabolite Training (Metabolic Stress)

Spring/Summer 2020 consisted of an extremely productive focus on general hypertrophy across the Evolved Daily programs. The most recent macrocycle utilized a "Reverse Pyramid" approach to the accumulation period. Looking back further, it has been a great year of...

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Reverse Pyramid Cycle – April 2020

Reverse Pyramid Cycle – April 2020

As the Powerbuilding cycle comes to a close, there should be increased strength, as well as a general sense of confidence with the heavier weight in the lower rep ranges. The Powerbuilding cycle had the lowest target reps for “repeating” movements of any Evolved cycle...

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The “DB only” Physique Program

The “DB only” Physique Program

The majority of the “at-home workouts” available during the COVID period are focused primarily on conditioning. That type of training will definitely make you sweat and get the endorphins going, but it won’t build any muscle. “Hypertrophy” (building muscle) requires...

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The Power Building Training Cycle

The Power Building Training Cycle

The concept of “Power Building” is super exciting, and has become increasingly popular as athletes attempt to build strength, power and create hypertrophy simultaneously. Programming Powerbuilding is actually quite nuanced, and must be programmed in a very specific...

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CrossFit Open WOD 19.5 Strategy Guide

CrossFit Open WOD 19.5 Strategy Guide

This combo of Thrusters and CTB Pull-ups has been used many times by CrossFit throughout the years of the Open. The amount of total volume in this workout, for the general population, is similar to that of Open WOD 13.5 for the top level athletes. That workout...

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CrossFit Open WOD 19.4 Strategy Guide

CrossFit Open WOD 19.4 Strategy Guide

CrossFit Games Open WOD 19.4 brings the unique aspect of work/rest intervals! I personally love this. I enjoy it in my training, and I really like it being used as part of an athletic test. For those that are elite in the sport, both workouts are dead sprints; 3 min...

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CrossFit Open WOD 19.3 Strategy Guide

CrossFit Open WOD 19.3 Strategy Guide

While Games level athletes may finish Open WOD 19.3 within the 10-min cap, it is going to be extremely difficult to finish for the average Open participant. The majority of these athletes will get stuck somewhere in the handstand pushups. Strict HSPU are one of those...

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CrossFit Open WOD 19.2 Strategy Guide

CrossFit Open WOD 19.2 Strategy Guide

OPEN WOD 19.2 My opinions and thoughts on this workout have not changed very much since it was released as 16.2. I have updated a couple thoughts in the document, but nothing that changes the game. Strong people everywhere are rejoicing that finally they get to lift...

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CrossFit Open WOD 19.1 Strategy Guide

CrossFit Open WOD 19.1 Strategy Guide

OPEN WOD 19.1 The 2019 Open has begun, and the first workout is about as simple as they come. This is generally the case, as it’s all about creating community and getting as many people as possible signed up. All workouts are painful in the world of “AMRAP” and “for...

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