The pursuit of doubling your CrossFit performance may seem like an impossible task, but recent studies and innovative training methods reveal that it’s achievable. This article delves into the specifics of a new training method that has shown promising results in enhancing both strength and endurance, essential components for any CrossFit athlete.
The information for this article is mainly derived from a video shared by D’Hulst from Wod Science. Gommaar D’Hulst is a seasoned sport scientist and researcher with a passion for sharing his knowledge with the public. He has a PhD in Sport Sciences and Biology from a university in Belgium. Besides sharing his knowledge on Instagram, D’Hulst also has a YouTube channel.
CrossFit is renowned for its high-intensity workouts that aim to improve an athlete’s work capacity across various time domains and exercise modalities. Whether you’re a seasoned athlete or new to the world of CrossFit, the constant challenge is to enhance both endurance and strength simultaneously. Traditionally, the interference effect, where the simultaneous training of endurance and strength leads to plateaus in performance, has been a significant obstacle. However, groundbreaking research conducted by Wod Science introduces a hybrid training approach designed to mitigate this interference, offering a potential breakthrough for CrossFit athletes.
How to Double Your CrossFit Performance
Understanding the Interference Effect
The interference effect occurs when athletes train for both strength and endurance in the same session. Initially, this dual approach boosts both metrics, especially in novice athletes. However, over time, performance plateaus in both areas. This effect is particularly pronounced in CrossFit due to the mixed-modality nature of its training sessions, which often combine strength work with metabolic conditioning.
In a typical 60-minute CrossFit session, athletes might spend the first 15 minutes on warm-up and mobility, followed by 20 minutes of strength training (e.g., back squats, deadlifts, presses), and conclude with a high-intensity workout lasting 5-20 minutes. This format, while effective in many ways, can limit long-term gains in both strength and endurance.
Read More: HYROX or CrossFit? Find Out Which One Is Best For You
The Study Design
The study conducted by Wod Science involved two groups of CrossFit athletes over an eight-week period. Group A followed a traditional training regimen, combining strength and metabolic conditioning within the same sessions. Group B, however, adopted a hybrid approach, alternating weekly between purely strength-focused sessions and purely endurance-focused sessions.
- Group A: Traditional CrossFit Training
- Combined strength and metabolic conditioning within each session.
- Four sessions per week.
- Group B: Hybrid Training
- Week 1: Four sessions of strength training (compound lifts).
- Week 2: Four sessions of metabolic conditioning.
- Alternated weekly for eight weeks.
Results and Implications
Performance Improvements
The results were compelling. Both groups showed improvements, but the hybrid training group (Group B) demonstrated significantly greater gains across multiple performance metrics:
- Strength: Group B saw a 19% higher increase in all-out squat tests compared to Group A.
- Endurance: Group B exhibited nearly a 2% higher improvement in the 2k row time.
- Overall Fitness: When combining strength and endurance metrics, Group B achieved a 5% higher overall fitness increase.
Practical Applications
For CrossFit athletes, the hybrid training approach offers a new paradigm. By separating strength and endurance training into distinct weekly cycles, athletes can potentially break through performance plateaus and achieve greater overall fitness improvements. This method is particularly beneficial for those training 4-5 times per week. Elite athletes, with higher training volumes, might find more benefit in separating these components within the same day, ensuring adequate recovery between sessions.
The hybrid training method provides a practical and scientifically backed approach to improving CrossFit performance. By alternating between strength and endurance-focused weeks, athletes can reduce the interference effect and achieve more significant gains in both areas. For those looking to implement this method, following a structured program and monitoring performance metrics closely will be key to success.
Embrace this innovative training approach to potentially double your CrossFit performance and break through previous limitations. For detailed training programs and additional resources, consider consulting with fitness professionals who specialize in hybrid training methods.
Related: 9 Reasons CrossFit Athletes Stay Ripped and You Don’t
Key Takeaways
| Takeaway | Description |
| Interference Effect | Training strength and endurance simultaneously leads to plateaus. |
| Hybrid Training Method | Alternates weekly between strength and endurance sessions. |
| Performance Gains | Hybrid group saw a 19% greater increase in strength and 2% in endurance. |
| Overall Fitness | 5% higher overall fitness improvement in the hybrid group. |
| Practical Implementation | Suitable for athletes training 4-5 times per week; elite athletes may benefit from separating sessions within the same day. |
image sources
- Jeff Adler 01: Courtesy of CrossFit Inc.
