Ex Rx concurrent training exam 2

crossfit (HIFT)

constantly varied high velocity functional movement

• broad physical competence and work capacity

HIIT (hyrox)

repeated vigorous work bouts and has defined recovery times and often unimodal

• strong aerobic and anaerobic

concurrent (hybrid)

resistance and endurance training and one program

• goal to be good at everything

• can’t have optimal adaptations

HIFT modes

AMRAP, EMOM, FT

AMRAP

as many rounds as possible

EMOM

every minute on the minute

FT

functional training - 21-15-9

• thrusts

• pull ups

constant variation

prepare for unknown and unknowable variables

functional movement

multi-joint patterns which stimulates real life

crossfit skills

• CV end

• stamina

• strength

• flexibility

• power

• speed

• coordination

• agility

• balance

• accuracy

crossfit exercises

• olympic lift

• gymnastics / calisthenics

• mono-structural

concurrent training guidelines

1. separate sessions

2. choose modality

3. sequence strategy

4. support recovery

concurrent training minimum

4-6 sessions/ week

• 2-3MF and 2-3 ET

  • choose the one that you want to see more benefits

• one full day of rest (or active recovery)

• balance weekly effort - keep hard days hard

interference effect

both MF and CVF cannot have optimal results when both are trained. whichever one is trained more will produce more results

HIIT W:R

1:5 - 1:10