Building the Middle

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After our overhead squats on Friday, I read another article written by Jon Gilson of Again Faster, once again perfectly fitting into our workout and discussion of that day – mid-line stabilization, the overhead squat being a perfect "ab" exercise, becoming strong and balanced enough to find your back squat and your overhead squat loads getting closer to one another.

the Middle


The relationship between rep scheme, load, and the resulting physical
adaptation is well documented.  At one end of the continuum, we find high
repetitions performed with low to moderate loads.  This training style produces
increased muscle cross-section (hypertrophy) with little concurrent increase in
strength.  At the opposite end, we find very low repetitions performed with
maximal loads, producing little change in muscle cross-section with tremendous
concurrent gains in motor recruitment (innervation).  Between these two
extremes, we find combinations of volume and load that produce a blending of our
two desired attributes, hypertrophy and innervation. 

When we consider
athletic performance independent of bodyweight, it becomes obvious that both
attributes should be developed.  Muscle cross-section and motor recruitment both
play a role in making us stronger, faster, and more powerful.  Spurring
hypertrophy gives the athlete more muscle mass to recruit, while subsequent
innervation makes optimal use of the newly available muscle tissue, thereby
increasing contractile potential.

Striking a balance between the two
becomes necessary when bodyweight enters the picture.  Maintaining a large
physique requires caloric intake well beyond the natural eating patterns of most
athletes, and mass can become a burden for bodyweight-dependent activities such
as gymnastics and sprinting.  For the smaller athlete, reduced mass produces a
collision-time disadvantage during contact sports and makes it difficult to lift
large loads during training.

CrossFit takes these disparities into
consideration, employing workouts that do not favor either type of athlete,
typically combining gymnastic and sprint-based activities with weightlifting. 
This ensures that the balanced athlete—one possessing a high
strength-to-bodyweight ratio—meets with the most success during
non-lifting-specific WODs.

To continue reading the rest of the article click  BUILDING THE MIDDLE.

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