Part 3: How to Get Really Strong for CrossFit (Using the 6 Absolute Strength Tests)

Welcome to the third and final part of our series on building strength for CrossFit, inspired by the expert advice from Ben at WODprep. Ben, a former CrossFit® Level 2 trainer and gym owner, is dedicated to providing simple, effective, and inspiring functional fitness coaching. Today, we’ll delve into how to test and improve your raw strength using six key exercises. This guide will help you identify your strengths and weaknesses and turn them into solid, well-rounded abilities.

Recap of the First Two Videos

In the first video, we explored the Pyramid of Strength for functional fitness, emphasizing the importance of absolute strength—the ability to move external loads. This foundational strength supports power movements (like snatch, clean, and jerk) and relative strength exercises (like strict gymnastics).

The second video covered how to analyze and develop absolute strength. Ben introduced six core exercises—bench press, deadlift, front squat, back squat, strict press, and Pendlay row—to assess your overall strength profile.

Why Absolute Strength is Crucial for CrossFit

Absolute strength forms the bedrock of CrossFit training. It’s the capacity to lift and move heavy loads, and it’s essential for performing well in a variety of exercises. Without a solid base of raw strength, athletes might struggle with high-skill gymnastics moves or explosive power lifts. Developing this fundamental strength enables better performance in all other areas of fitness.

The Six Absolute Strength Tests

Here’s a closer look at each of these six exercises and why they are crucial for building raw strength:

1. Bench Press The bench press is essential for developing upper body strength. This horizontal pressing movement not only builds your chest, shoulders, and triceps but also translates to improved performance in other pushing exercises, like strict dips and handstand push-ups.
2. Deadlift The deadlift is a foundational movement that targets the posterior chain, including your back, glutes, and hamstrings. It’s critical for building a strong and powerful base, which is necessary for many CrossFit movements, from cleans to kettlebell swings.
3. Front Squat The front squat is vital for core strength and stability. It emphasizes the quads, glutes, and core, making it crucial for Olympic lifts like the clean. Proper form and mobility are key in this movement to ensure effective strength development and injury prevention.
4. Back Squat The back squat allows for heavier loading compared to the front squat and is integral for developing overall leg strength and stability. It engages the quads, hamstrings, glutes, and lower back, making it a comprehensive exercise for lower body development.
5. Strict Press The strict press focuses on building shoulder strength and stability. This vertical pressing movement is essential for exercises like push presses and jerks. It also helps improve core stability and overall upper body strength.
6. Pendlay Row The Pendlay row targets the upper back, lats, and biceps. This horizontal pulling movement is crucial for building back strength and stability, which translates to better performance in pulling exercises like pull-ups and rows.

How to Analyze Your Strength

To effectively improve your strength, you need to know where you stand. Here’s a simple process to analyze your strength:

1. Perform a 1RM Test: Test your one-rep max (1RM) for each of the six exercises. Ensure you have a spotter for safety, especially for heavy lifts.
2. Record Your Results: Keep track of your 1RM results for each exercise. This will help you monitor progress and identify areas that need improvement.
3. Create a Strength Profile: Use a spider graph to plot your 1RM results for each exercise. This visual representation helps you see where your strengths and weaknesses lie.

Developing a Targeted Training Plan

Once you have identified your strengths and weaknesses, you can create a targeted training plan. Here’s how:

1. Focus on Weak Areas: Allocate more time and resources to improving your weaker lifts. For example, if your deadlift is lacking, incorporate more deadlift variations and accessory exercises targeting the posterior chain.
2. Use Progressive Overload: Gradually increase the weight you lift to continually challenge your muscles and promote strength gains.
3. Incorporate Accessory Exercises: Add accessory movements that support your main lifts. For instance, tricep extensions and shoulder presses can help improve your bench press.
4. Prioritize Form and Technique: Ensure proper form to maximize effectiveness and prevent injuries. Consider working with a coach or experienced lifter to refine your technique.
5. Maintain Consistency: Stick to your training regimen consistently. Regular training and progressive overload are essential for long-term strength development.
6. Support with Nutrition and Recovery: Proper nutrition and adequate recovery are crucial for muscle growth and strength. Ensure a balanced diet rich in protein, healthy fats, and carbohydrates, and prioritize rest and recovery to avoid overtraining.

Practical Tips for Implementing Strength Training

Here are some additional tips to help you implement and stick to your strength training program:

• Set Clear Goals: Define what you want to achieve with your strength training. Whether it’s improving a specific lift or overall strength, clear goals will keep you motivated.
• Schedule Your Workouts: Plan your workouts in advance and stick to the schedule. Consistency is key to making progress.
• Track Your Progress: Regularly update your strength profile and track your improvements. Seeing progress can be a great motivator.
• Adjust as Needed: Be flexible with your training plan. If you hit a plateau or feel overly fatigued, adjust your program accordingly.
• Stay Patient: Building strength takes time. Stay patient and persistent, and you will see results.

Incorporate these tips into your regular training routine and follow the tips provided to enhance your performance. Whether you’re aiming to compete or simply improve your overall fitness, building raw strength is essential for success in CrossFit.

Stay strong, keep lifting, and let’s build that raw strength together! If you have any questions or want to share your strengths and weaknesses, leave a comment below. I’m here to help you on your fitness journey.

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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.