Variety and linear progression in strength training

CrossFit is celebrated for its dynamic and varied approach, offering a unique workout every day. This constant variation, when combined with proper instruction and benchmark testing, creates a powerful framework for rapidly enhancing overall conditioning. However, when it comes to building strength—particularly for beginner and intermediate lifters—constant variety might not be as effective.

On the other hand, sports like powerlifting and Olympic weightlifting focus on specific movements such as the Snatch and the Clean and Jerk. This specialization is ideal for athletes aiming to excel in these sports. However, if your goal is to build strength for life or other sports, incorporating more variety is essential.

Blending Variety with Repetition

At CFSRQ, we believe in combining variety with repetition to develop foundational strength. Instead of just focusing on standard lifts like the Front and Back Squat, we incorporate variations that change foot and bar positions. The key to building strength is to repeat each movement for multiple weeks, allowing for more effective strength development. By using a block approach with a lot of variety, we unlock numerous benefits.

Why This Approach Works

Movement Patterns

CrossFit requires athletes to master a wide range of movements. For beginners and intermediate lifters, frequent exposure to these movements is crucial for learning and retention. If you only perform a movement every few weeks or months, progress can stall. By practicing the same movement each week for 3-4 weeks, you improve your ability to learn and replicate it, even if it’s not performed again for several months.

Training Close to Failure

Achieving strength gains requires training close to failure. However, many beginners and intermediate lifters struggle to identify the appropriate weight for failure without experience. Changing lifts weekly makes it challenging to find that effective weight. By repeating movements over several weeks, lifters can more easily hit the optimal weight range, maximizing their training sessions.

Safety

Consistently pushing to max effort with varied lifts can increase the risk of injury. While there's a slight benefit in pushing from 95% to 100% of your max, the injury risk outweighs these gains. Repeating movements allows lifters to stay safely below their max, reducing injury risk while still progressing.

Recovery and Time Management

True max sessions are time-consuming and can hinder recovery. For instance, a five-rep max back squat might take an hour to complete. Opting for submaximal sets allows lifters to finish in about 20 minutes, freeing up time to focus on other lifts or skills. This approach enables athletes to safely and efficiently enhance performance.

Life Demands More Than Just the Basics

While basic squats and presses are fundamental, true functional strength means being strong in any position. Relying solely on the same 4-5 lifts is insufficient. We need a combination of single-leg exercises, wide stances, and low-bar positions. The blend of repetition and variety allows us to achieve this comprehensive strength.

Incorporating variety while maintaining repetition is the key to building strength safely and effectively. At CFSRQ, we’re committed to helping our athletes achieve their strength goals through smart and sustainable training methods.

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