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#Level method map crossfit how to#

Single-joint work: Single-joint work is the number one thing missing from most CrossFitters’ programming whether it be a competitive CrossFitter or your regular Joe that attends the local box.

As Tom (Louie’s manager) from Westside Barbell says, “a training program is only as good as its lack of injuries”. Most importantly, we are able to avoid things like overtraining and overuse injury. This is where the Conjugate Method goes above and beyond and emphasizes building an athlete’s base.

#Level method map crossfit how to#

What I’m going to share with you is what I see missing from most CrossFitters’ programming at both the novice and the competitor level, and how to incorporate it into your plan. With so many conflicting viewpoints on the internet, it’s easy to get lost or simply hop from one program to the next. Again, an individually based answer, but for most athletes using the same movement patterns and loading schemes over and over will eventually cause you to go backward with your progress. Accommodation: How long it takes before results stop.The answer is individually based, but if we only are squatting to increase leg-strength then we are missing big pieces of the puzzle. Adaptation: How long it takes to adapt to a given system or movement pattern.

Regardless of what side of the fence you are on in terms of programming methodology, there are a few things that we need to be mindful of: Additionally, this system works incredibly well for regular folks that attend a local box and simply want to look and feel better. For both novice and competitive CrossFitters, this system of training works wonders.

The Conjugate Method successfully helps athletes develop their work capacity and improve their limiting factors and is useful for athletes of all abilities, not just powerlifters. More than a decade before CrossFit became mainstream, Louie Simmons developed the “Conjugate Method,” mainly for powerlifters, which is a concurrent system of fitness much like CrossFit. For this reason, I’ve seen many coaches/athletes adopt the model of only using the “sexy variations,” and the less-sexy counterparts are often forgotten about. Performing things like the Olympic lifts and compound movements is a lot more fun for most people than performing single-joint exercises.

Because of this, accommodation and boredom are less likely. One of the biggest advantages of doing CrossFit is the consistent stream of excitement stemming from a long list of novel exercises.