Duration – 15 weeks
Commencement Date – TBA
Objective – The objective of this training cycle is to improve our overall strength and endurance with a major focus on squat strength and a minor on overhead pressing strength.
Training Load – The Crossfit IB training program has a 3-days-on-1-day-off followed by a 2-day-on-1-day-off model, so plan your week accordingly. If you do decide to train on a rest day, add some mobility exercises and the programmed engine WOD.
Testing – We will be doing a benchmark test at the beginning of your cycle and then another one after 15 weeks to assess your progress.
The program uses various session types throughout the cycle. Check out the breakdown below.
During this cycle, you will recalibrate your total daily energy expenditure (TDEE) to match the high energy demands of the workouts you will be doing.
You can use Carbon Coach to do maintenance for two weeks. Once you have your new TDEE, you can then calibrate your goals in the app according to the following criteria:
Male body fat above 12%: Fat Loss (Note: Do not go under the recommended minimum level because it will inhibit your recovery and ability to make gains.)
Female body fat above 15% – Same as above.
If your body fat level is lower than these, switch to a muscle building protocol. Set it to the minimum weight gain amount to minimise fat stores, then push the cycle hard.
Recovery has four components:
- Sleep – Shoot for at least eight hours a night.
- Mobility – Follow the recommendations in the app.
- Supplementation – Ask your coach or health care provider about ZMA, creatine, multivitamins, and protein.
- Massage – Shoot for at least one session a month, but once a week is highly recommended. Supplement with the massage guns.