Training Age and Experience

If you're currently a member of the community here at Crossfit Five Cities, it's no secret that we have a pretty unique approach to our class programming. In most Crossfit facilities, there is only one prescribed workout of the day that every member either performs or scales down to fit their needs.

The downside of this approach to programming is that it doesn't meet the individual athlete where they are at in their fitness journey.

For that reason and much more, we provide the Foundation, Life and Sport programs. For a breakdown of what makes each program different, click here.

One variable that has a major effect on the program you SHOULD be following, and the success you’ll have in that program, is your training age and experience.

Training age refers to the length of time an individual has been actively following a strength and conditioning program. Training age is important because it gives insight into the amount of time the central nervous system (CNS) has had to adapt. Every repetition gives the CNS more exposure to coordinate muscles and joints as safely and efficiently as possible.

When someone starts doing Crossfit for the first time they’ll likely see PRs and improvements on a monthly basis. Someone with a relatively low training age can PR their back squat month after month, not because they are making significant strength gains, but because their brain is getting better at recruiting the right muscles at the right time.  

As training age increases, the 1 rep max become a better representation of true absolute strength. Alternatively, if you don’t give your brain the time and repetitions needed to gain proper muscle coordination, you put yourself at risk of injury.

This makes it really important to spend the adequate amount of time in the foundation and life programs before moving up to life or sport.

If you have questions about which program is best for you, reach out to our coaching staff and we’ll be happy to help!

Let’s make it a great week,

- Johnny

 

A1. 3x20-30sec hollow body hold
A2. 3x10/side; russian twists w/bumper plate
A3. 3x30sec/side; side plank
*rest 30sec

B. 3x18 backsquat (build HAP each set)
*rest 2-3min

C1. 4x7 push press (HAP)
C2. 4x6/side; 3-point DB row @21X1 (HAP)
C3. 4x3-7 strict dips @31X1
*rest 2min

A1. 3x20-30sec hollow body hold
A2. 3x10/side; russian twists w/bumper plate
A3. 3x10/side; side plank w/rotation
*rest 30sec

B. 3x18 back squat (build HAP each set)
*rest 2-3min

C1. 4x7 push press (HAP)
C2. 4x6/side; 3-point DB row @21X1 (HAP)
C3. 4x3-7 strict ring dips @21X1
*rest 2min