Legion Strength & Conditioning Podcast

Legion Strength & Conditioning Podcast

legionsc.com
Coaches Jon, Luke and Todd break down many of the common questions, errors, and misconceptions that people have about training.


[Todd Nief’s Show] Evan Peikon (Training Think Tank)
Dec 9 • 88 min
Anyone who has coached or competed in CrossFit for awhile sees things that kind of don’t make sense. Athletes with 15+ unbroken ring muscle-ups and a 6:30 2k row who are surprisingly bad at “metcons.” Athletes who can only do 5-10 unbroken…
#35: How to Split up your Reps
Nov 25 • 25 min
Most people have some sort of plan going into a workout, but there are 3 key things that need to be considered when creating that plan. Getting a bigger max set of chest-to-bar pull-ups won’t necessarily improve your ability to do large sets during…
#34: They’re Not Just Metcons
Nov 11 • 34 min
In this podcast, we’re going to break down how to effectively design conditioning workouts so that you can actually get better at doing the things that you struggle with under fatigue. Struggle with pull-ups? Do a bunch of metcons with pull-ups in…
#33: Learning How to Pace
Oct 28 • 28 min
Athletes typically go through a few stages when learning how to pace in CrossFit. First, they go way too fast, fall apart halfway through a workout, then barely hang on in order to finish. Then, they learn that they should pay attention to…
#32: Training Masters Athletes
Oct 14 • 34 min
Most masters athletes have some understanding that they may need to train a bit differently than their 24-year old peers. But, what exactly should they do differently? And what about masters athletes who haven’t really done serious training…
#31: Acquiring skills in CrossFit so you can actually do them in workouts
Sep 30 • 28 min
When we talk about skill acquisition in CrossFit, we often think about things like “getting a muscle-up” or “improving double-under technique.” These are all important aspects of improving your abilities in the sport, but there’s a…
#30: How Often Should I Peak?
Sep 16 • 36 min
What do we actually mean when we talk about “peaking?” How should an athlete structure a peaking phase in their training? And, how do we get CrossFit athletes to be be able to do competitions when they’re not in top shape without…
#29: Why You Shouldn’t Stop Doing Conditioning to Get Stronger
Sep 2 • 35 min
If you want to get strong, you have to stop doing conditioning, right? While you may find that athletes do often get stronger by focusing only on strength development, this does not carry over well to mixed modal sport. Instead, a concurrent…
#28: CrossFit Games 2019 Wrap-Up
Aug 19 • 43 min
As has been the case throughout the entire 2019 season, there was much controversy surrounding the 2019 CrossFit Games. Luke coached two national champions this year, so we get some “behind-the-scenes” insight from him - and learn about…
#27: Conditioning Progression for Advanced vs Intermediate Athletes
Aug 5 • 34 min
As we’ve discussed many times on the show, the way that elite athletes train for the sport of CrossFit can be confusing and often negative for people who aren’t yet at an elite level. Many athletes want to improve their conditioning and…
#26: Michael FitzGerald of OPT Calgary
Jul 22 • 71 min
This week, we have a rebroadcast of the audio from a webinar that we did with Michael FitzGerald of Optimum Performance Training Calgary a few months back. Many athletes want to improve their endurance in the sport of CrossFit, but what…
#25: The Lifecyle of a CrossFit Athlete
Jul 8 • 29 min
What is the lifecycle of a CrossFit athlete? How does one progress from starting CrossFit as a fitness program, deciding to do a bit of additional work, then progressing into doing competitions. How do athletes balance training with a group…
#24: Muscle Endurance in Conditioning Workouts
Jun 24 • 35 min
Many athletes are limited by their muscle endurance in conditioning workouts. Their shoulders blow up and their burpee cycle time turns into a crawl. Their grip is shot and they can’t hang onto the bar for another 75# power snatch. Their…
#23: Sustainable vs Unsustainable Work
Jun 7 • 30 min
When designing conditioning sessions, it’s a challenging to understand how much sustainable work should be done (meaning paced, repeatable efforts) vs how much unsustainable work should be done (meaning high effort testing or competitive…
#22: What does it mean to have an engine?
May 24 • 32 min
People often talk about wanting to improve their “engine,” but this can mean a lot of different things. Some people struggle with cyclical pieces based upon rowing, biking and running, but are great with mixed pieces of double-unders,…
#21: Can I Do Too Much Cardio?
May 10 • 31 min
As coaches who generally love us some aerobic work, we’re generally onboard with athletes getting in a bunch of sustainable, well-paced training. We also often have folks asking if they can do “too much cardio” - between their high…
#20: Training With Intent
Apr 26 • 18 min
Athletes must have intent when they train. They must understand exactly what they’re working on, and be relentlessly focused on observing their experience and learning both tacitly and explicitly how they can improve their pacing, their movement…
#19: Why Layering Strength Programs Doesn’t Always Work
Apr 12 • 30 min
We all know someone who has done a Smolov cycle or a weightlifting program in an attempt to get stronger - and they usually throw that on top of their typical CrossFit “metcons.” But, is layering a strength program on top of a typical…
#18: Don’t Negotiate with Yourself During Training
Mar 29 • 26 min
“I’m not feeling so good right now - I’ll just move through this at 80% to finish it off.” Athletes can get themselves in trouble when they start negotiating with themselves on pacing during a workout. As coaches who…
#17: Phil Mansfield & James Jowsey (RedPill Training)
Mar 15 • 64 min
You may recognize Phil Mansfield from his recent hit appearance on the Legion Strength & Conditioning Podcast a few episodes ago. Oh yeah, and he’s also Sara Sigmundsdottir’s coach. This time, the gang is all here - as Phil and his…
#16: Doing the Stuff That Isn’t Fun
Mar 1 • 30 min
There’s a lot of “fun” stuff to do in training. Snatches and muscle-ups, long grindy chippers, heavy squatting or clean and jerks… But these aren’t always the things that we need to do to get better. How do we set ourselves up to spend the…
#15: How are all these sanctionals going?
Feb 15 • 28 min
What’s up with the programming at the Sanctional events? Are events doing a good job of selecting and testing the athletes that are going to be moving on to the CrossFit Games? Should HQ step in and create specific standards surrounding how…
#14: Phil Mansfield (RedPill Training)
Feb 1 • 58 min
Phil Mansfield is a multi-disciplinary coach with a history competing and/or coaching in rugby, cycling, swimming, triathlon and more. In the CrossFit world, he is best known as the coach to multi-time CrossFit Games podium finisher Sara…
#13: How long until I get good?
Jan 18 • 27 min
As soon as someone training in CrossFit gets past that initial hump and starts to see some improvements in their training results, a common question starts to haunt their thoughts. A question vocalized by Peter Steele in…
#12: Quit Talking About 10,000 Hours
Jan 4 • 29 min
You’ve probably heard of the 10,000 hour rule.And it probably sounded really good.Put in 10,000 hours of work and become a world class expert at anything!Problem is, the common…
#11: Andy Edwards (Dragon CrossFit)
Dec 21, 2018 • 78 min
Andy Edwards is one of the CrossFit OGs on the British Islands. He’s been on the CrossFit Level One seminar staff for years, and he’s also coached Jamie Greene to an 8th place finish at the CrossFit Games in 2017, an 11th place finish in…
#10: Do Cyclical Aerobic Intervals Make you Better at CrossFit?
Dec 7, 2018 • 19 min
The training of many elite athletes involves seemingly endless intervals suffering on the assault bike and the erg. While there seems to be a general understanding now that the flashy 1RM PRs clogging up our Instagram feeds don’t necessarily…
#9: Kristin Miller (CrossFit Mayhem)
Nov 16, 2018 • 54 min
Jon and I both worked with Kristin during the NPGL’s amateur GRID tournament - remember GRID? We put together a team of misfits and went out to LA to compete, and we actually did pretty well. We took second overall, which meant that we got an…
#8: Auto-Regulation vs Specific Prescription
Nov 2, 2018 • 18 min
In competitive CrossFit, most people tend to either consistently go out too hot on every workout (and have a melt down a few minutes in), or they tend to overpace everything and always feel like they had more in the tank to give. Based upon…
#7: You Turn Your Skill Work Into Training
Oct 18, 2018 • 19 min
When it comes to “effort” in skill training, it seems that less is more. Athletes who compete in CrossFit often thrive on giving full effort. They enjoy the process of pushing themselves - and they also believe that, unless they’ve given…
#6: Planning a Competition Schedule for the 2019 Season
Oct 4, 2018 • 40 min
Todd and Luke continue to talk through the changes to the 2019 CrossFit Games season. The incentives for people to participate in the different competitions will change significantly - and we will see people having to put much more thought into their…
#5: Changes to the 2019 CrossFit Games season
Sep 20, 2018 • 30 min
Jon and Luke talk through some of the changes to the 2019 CrossFit Games season (which are still not fully clear yet) - but we do have enough information for athletes to start planning their training. The structure of the season for most athletes will…
#4: How much variation in daily results can I expect in training?
Sep 14, 2018 • 24 min
For many athletes, every training session is a competition and they’re constantly evaluating themselves on their results. While having an idea of where you sit and what you need to work on is generally a good idea, this can also swing too…
#3: How often should I redline in training?
Aug 23, 2018 • 17 min
Athletes love to get wrecked by a really difficult workout. People training hard often feel that they didn’t do anything productive unless they’re completely destroyed at the end of a session. While this desire to push to maximum…
#2: Why use tempo in strength training?
Aug 9, 2018 • 15 min
Tempo training has recently become quite popular in the functional fitness space - probably thanks largely to Marcus Filly’s popularization of Functional…
#1: When to modify training and when to do it as written
Jul 22, 2018 • 18 min
Jon, Todd and Luke break down when to modify training and when to do it as written. People tend to either constantly tinker with their training - making modifications without understanding what they’re doing or why they’re…