082 Differences between Tactical Training and Fitness Sport

The Paul Weber Podcast

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On today's episode, co-hosts Yasmin Gagne and Josh Christensen discuss the latest news in the world of business and innovation, including Apple’s newest product announcements at WWDC, Warner Bros. Discovery’s split back into two companies, and the U.S. and China meeting in London to discuss trade talks. Next, since its inception in 2008, NPR's Tiny Desk Concerts have become a staple on YouTube with over 11 million subscribers. Josh and Yaz speak with Fast Company associate editor David Salazar about the lasting influence, favorite acts, and future programming of Tiny Desk Concerts. Finally, Yaz and Josh interview Sweetgreen CEO Jonathan Neman about the company's new menu items, advancements in culinary technology like Infinite Kitchens, and the removal of seed oils from their food preparation process. For more of the latest business and innovation news, go to https://www.fastcompany.com/news To read David Salazar’s piece on NPR’s Tiny Desk concerts: https://www.fastcompany.com/91337277/npr-tiny-desk-concert-artist-impact…

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I was recently asked what my thoughts are on rucking for fitness athletes.
The main differences between fitness sport and tactical training are:
1. Careerspan
2. Skills
In short, tactical and fitness sport are different disciplines with unique demands.

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#Fitness #Paul Weber

082 Differences between Tactical Training and Fitness Sport

The Paul Weber Podcast

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1
116 Gymnastics Training Mistakes 27:13

לפני 5 ימים27:13

27:13

Send us a text Join me live next week for: "Mastering Gymnastics for Fitness Athletes" Thursday, June 19th at 2pm MT **Everyone who signs up will get permanent access to the recording** Tap for more info: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes Not training gymnastic strength It's common to have "just enough" strength to do the Rx movements. But the best gymnasts don't have "just enough" strength, they have strength reserves . They're stronger than they need to be, and this makes lower level movements much easier for them. Only doing gymnastics in metcons Metcons cause fatigue, which makes us less sensitive to errors. With movements like ring muscle ups, handstand walking, double unders, even rope climbs, movement efficiency matters. If we want to move better, we need to practice these movements when we're fresh. Throwing volume at the problem I had a client come in knowing handstand pushups were his biggest weakness, so he was doing loads of bodybuilding. Exercises like tricep pushdowns for high rep sets close to failure. When I asked him if his handstand pushup had improved, it was clear that this approach wasn't helping, it was just making him tired. When we started doing fewer, harder sets for gymnastic strength, his handstand pushup quickly improved. Too much conditioning I was stuck here myself for years. Imitating what I saw in the documentaries - conditioning until I was exhausted. I remember getting to the end of a week and all I could do was watch TV and eat ice cream. While sport will always involve sacrifice, too much conditioning can make us too tired to get stronger (neural fatigue). This doesn't just affect our barbell training, it affects our gymnastic training as well. Thinking occasional, light stretching will change mobility Most athletes are aware they need more mobility, but are confused about how to get it. Mobility protocols can be varied, with lots of different exercises, or complex, needing setups with bands and other equipment. Instead, what's really needed is 1-3 specific exercises done every day . "All or nothing" approach to injuries We've all been there, we feel a twinge in the shoulder but we keep going. Sacrifice must mean I'm doing something right...right? Then the pain gets really bad, and we shut it down. We don't use the shoulder at all. Often times, there's a lot your shoulder can still do. And sometimes we need to do easier exercises for a while to desensitize the painful area and restore function. --- If any of these sound familiar to you, we'll cover the answers next week at the live training: "Mastering Gymnastics for Fitness Athletes". Thursday, June 19th at 2pm MT **Everyone who signs up will get permanent access to the recording** Tap for more info: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes…

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115 Mastering Gymnastics for Fitness Athletes 27:12

לפני 13 ימים27:12

27:12

Send us a text Mastering Gymnastics for Fitness Athletes Live training on Thursday, June 19th at 2pm MT For more information, visit: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes In this live training, you will learn: Gymnastic Strength Why gymnastic strength is specific for fitness athletes Movement patterns of gymnastic strength and progressions for each How I program gymnastic strength for fitness athletes Sets and Reps Frequency Cycle Length and Deloads Gymnastic Strength Standards to master for Fitness Athletes Use Cases: When to train gymnastic strength Accessories for addressing weak points in core movements and keeping structural balance Movement Efficiency Fatigue and Error Sensitivity Session design for improving movement efficiency Progressions and key drills for the Ring Muscle Up, Handstand Walk and Double Unders Mobility - How to assess and fix common limitations by movement with daily stretching and loaded mobility Handstand Walk - Shoulder Flexion and Thoracic Extension Pistol - Hip, Knee, Ankle Flexion and Hip Internal Rotation Toes to Bar, Rope Climb, L-Sit (Compression or "Pike Position") - Hip Flexion and Posterior Chain Flexibility Ring Dip - Shoulder Extension and Internal Rotation Volume, Density, and Intensity A system for progressing the Rx movements and peaking competition readiness Volume - key volume landmarks for each movement to hit consistently in training Density - set sizes to overcome for each movement to separate yourself from the competition Intensity - putting it all together, doing it all with heavy breathing Gymnastic Conditioning (GC) A system for conditioning the burpee and box jump over Mechanical Loading: Why we don't train these movements like endurance athletes The goal of GC: Extending time to exhaustion at race-relevant paces Endurance modalities and general adaptations BONUS: Optimizing Body Composition for the Fitness Athlete Optimal body composition ranges for fitness athletes based on clinical data Best practices for bulking and cutting Preserving blood sugar balance, insulin sensitivity and gut health Food Quality, Quantity, and Variety Meal Frequency Fiber and Common Allergens Monitoring Digestion and Bowel Movements How to interpret weigh-ins, body scans and training performance Rate of weight loss and weight gain We’ll address the beliefs: “You don’t have to be that strong to be good at gymnastics.” “If I stop doing metcons, I’ll lose my edge.” “I’ve tried everything - I can’t fix my mobility.” Save your spot: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes…

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114 Accessories for Gymnastics 39:21

לפני 20 ימים39:21

39:21

Send us a text Accessories help develop muscles other than the prime movers in core movements, providing structural balance and resilience. They can also be used to address specific weak points in a core movement that would go undertrained if the athlete only trained the core movement. For example, if a lifter is limited in the front squat by their upper back, then only training the front squat can fail to address the limiting factor. Instead, the lifter can use an accessory to strengthen the upper back (e.g. Jefferson Curl, Prone Row), address the limiting factor and gain a bigger front squat. Here are some of my favorite accessories for gymnastics. Push Close Grip Bench Press Most of the pushing in CrossFit gymnastics is vertical. A close grip bench press or other horizontal pushing exercise helps develop the full spectrum of pushing musculature (mainly the pecs) and builds preparedness for dips and burpees. Notice in the video how his grip is not too narrow. There is still 30-45 degrees of shoulder abduction (not upper arms sliding along the ribcage) and vertical forearms (not bent in). Neutral Grip Depth Pushup I love this exercise to expose athletes to loaded shoulder extension with less load than a dip. You can load these using a weight vest, belt or with plates. I will usually run these for 6 weeks to prepare athletes for dips. Pull Weighted Inverted Row Most of the pulling in CrossFit gymnastics is vertical or with straight arms. These movements tend to develop the biceps, lats and pec minor while neglecting mid-back musculature, like the rhomboids and lower traps. Horizontal pulling exercises can build the mid back for a stronger front rack and structural balance. For execution, notice the 30-45 degrees of shoulder abduction rather than the commonly taught "elbows in," which preferentially recruits the lats rather than the rhomboids and lower traps. Dual Dumbbell Prone Row Thoracic Bridge Progression Shoulders Seated Dumbbell External Rotation PVC Pass Through Grip Dumbbell Standing Wrist Curl Passive Hang Dead Hang on Rope Hand over Hand Sled Pull…

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113 Mobility for Gymnastics 21:39

לפני 27 ימים21:39

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Send us a text In this episode I share the exercises I use most often for mobility. Handstand Walk I discuss the handstand walk and the exercises I use to improve thoracic extension and shoulder flexion: PVC Pass Through Cross Bench Dumbbell Pullover Pistol I discuss the progression I use to develop the pistol: Front Foot Elevated Poliquin Split Squat Barbell Poliquin Split Squat Counterbalance Box Step Off Counterbalance Tempo Pistol Goblet Tempo Pistol Hip flexion and internal rotation: Seated Pike Lift Isometrics Strict Toes to Bar Rower Pike Ups Hip Internal Rotation 90/90s Ring Dip Shoulder extension: Assisted Bar Dip Stretch Thoracic Bridge Progression Assisted German Hang I also cover the differences between loaded mobility and daily stretching - and how I use both.…

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112 Gymnastics in Major League Fitness 39:14

לפני 5 weeks39:14

39:14

Send us a text In this episode, I go over the gymnastics events from World Fitness Project Indianapolis and the TFX Invitational. I cover how I prepare athletes for success in these workouts with a 5 Step Process: Gymnastic Strength Movement Economy Volume Density Intensity I use this process for my athletes’ seasons, often starting the offseason on step 1, 2 or 3, before progressing them to the next steps.…

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111 Body Composition for the Fitness Athlete 32:00

לפני 7 weeks32:00

32:00

Send us a text In this episode, I share my clinical experiences with manipulating body composition for fitness athletes. We discuss: Food Quality Food Quantity Meal Frequency Rate of Gain and Loss The Importance of Training Performance Weigh Ins and Body Scans Preserving Blood Sugar Balance and Insulin Sensitivity Gut Health Food Variety Fiber Guidelines Common Allergens Digestion and Upper GI Symptoms Bowel Movements and Lower GI Symptoms…

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110 Injury Protocols for Gymnastics 23:19

לפני 9 weeks23:19

23:19

Send us a text The first step in injury recovery is to rest so that the pain can dissipate. Once my clients are pain free with daily activities, then I start rehab exercises. Here are the key variables I keep in mind: Force Range of Motion Speed Keep in mind that what causes pain sensation for one person may not cause pain for another even if they have a very similar injury. Choose exercises that allow you to move with little to no pain, then progress methodically from there. Ring Muscle Up example progression: Shoulder CARs Pec Isometrics Hands Elevated Scap Pushup Hands Elevated Pushup Scap Pushup Pushup to Yoga Block Target Pushup Depth Pushup Neutral Grip Depth Pushup Ring Pushup Top of Dip Hold 90 Degree Dip Isometric Hold Stationary Dip Weighted Dip Ring Dip Shrugs Strict Ring Dip Kipping Ring Dip Ring Muscle Up Chest to Bar example progression: Shoulder CARs Lat Isometrics Scap-only Dumbbell Row Elbow In Row Half Kneeling Single Arm Lat Pulldown Scap-only Pulldown Lat Pulldown Rig Hang Scap Pullup Tempo Strict Pullup to 90 Degrees Tempo Strict Pullup Tempo Chest to Bar Strict Pullup to 90 Degrees + Fall Through Strict Pullup + Fall Through Strict Chest to Bar + Fall Through Strict Chest to Bar + Chest to Bar…

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109 Gymnastics from Beginner to Rx 32:16

לפני 10 weeks32:16

32:16

Send us a text I use a five step process to guide my athletes to better scores in gymnastics-heavy workouts: Strength - are you strong enough to make this movement easy? Movement Economy - could you use less energy per rep? Volume - can you handle the number of reps? Density - can you handle the set sizes? Intensity - can you handle the set sizes while breathing hard? In this process, each step prepares you for the next one. That's why I also use this process for my athletes' seasons. I will often start my athletes' offseasons on step 1, 2 or 3, before progressing them to the next steps. Watch me attempt Amanda .45 here . Watching this back, I could have used less energy for each muscle up. If I was coaching this version of me, I would start with movement economy. I still have spots available for 1:1 Coaching. If you'd like to set up a consult, send me an email: paul@paulbweber.com If you'll be at Monster Games or the TFX Invitational, send me a DM: @paulbweber…

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108 Gymnastic Conditioning 24:50

לפני 12 weeks24:50

24:50

Send us a text Key Takeaways The mechanical loading of burpees and box jump overs limits the number of reps we can safely do - about 150 reps per session. Because we are limited in volume, we want to do all of our burpees and box jump overs at race relevant paces - 15 reps per minute or faster . Use as short of a working interval as you need to achieve this race relevant pace, then gradually extend the intervals as you improve. Use endurance modalities to do more conditioning than you could with gymnastics movements alone.…

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107 Gymnastic Strength and Movement Economy 57:39

לפני 13 weeks57:39

57:39

Send us a text In this episode, we cover every CrossFit gymnastics movement, to what degree each movement depends on strength or movement economy, and how to train each movement. Hey guys, letting you know that I have 1:1 coaching spots available. With the Open over, this is the start of the offseason for most athletes. This is the time for doing an assessment, knowing your training priorities, and training your weaknesses. If you’re interested in 1:1 coaching, complete this intake form and I’ll send you some feedback: https://forms.gle/XLnB4BcaknBLicf28 This will give us a chance to interact and see if ongoing coaching is a good fit. For those who are ready to get started, here's the link to hire me: https://www.paulbweber.com/coaching …

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106 Gymnastics Volume, Intensity and Density 30:42

לפני 14 weeks30:42

30:42

Send us a text In this episode, we cover these concepts for CrossFit gymnastics: Volume – the common number of reps per workout for each gymnastics movement Intensity – the intensity of the workout in which the gymnastics reps occur Density – the direct muscle fatigue of the workout in which the gymnastics reps occur…

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105 Gymnastic Strength 46:29

לפני 15 weeks46:29

46:29

Send us a text In this episode, I cover: What is gymnastic strength? Why gymnastic strength is specific for CrossFit athletes My personal experience with training gymnastic strength My clinical experience training gymnastic strength with CrossFit athletes How to train gymnastic strength (frequency, sets, reps, exercise selection, cycle length and deloads) How to progress from training gymnastic strength to in-season gymnastic training The physiology of gymnastic strength When to use and not train gymnastic strength Credit to Gymnastic Bodies, GymFit, Building the Gymnastic Body and Coach Chris Sommer. https://www.gymnasticbodies.com/…

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104 Building Advanced Strength for Fitness Athletes 38:43

לפני 18 weeks38:43

38:43

Send us a text Live Training Thursday, February 27th, 1pm MT Save your spot: https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes In this episode, I cover an overview of the demand of fitness sport, concurrent training and strength training.

לפני 51 weeks21:34

21:34

Send us a text Three separate studies conducted since 2020 have found significant correlations between lean body mass and performance in weightlifting and powerlifting. Importantly, the subjects in all of these studies were well-trained. This diminishes the contribution of neural effects and magnifies the contribution of muscle mass as you become more advanced in training age. Strength is the sum of neural and morphological effects. Morphological effects are primarily driven by total muscle mass and neural effects mostly refer to coordination of that muscle mass. Neural effects occur quickly with big, quick effects on your strength. Muscle growth is a slower process with roughly linear effects on strength. That means short-term strength gains are largely neural in nature, whereas long-term strength gains become highly correlated with muscle growth. -Menno Henselmans In light of these findings, here are a few suggestions for long term strength development: 1. 5s are an ideal set size for long term strength gains. 5s will cause more hypertrophy than 1-4 reps. 2. More top sets with reduced intensity. This will create chronically higher volume-loads in your strength program over time. Making muscle growth more likely. Top Set = 7.5-9.5 RPE Squat – 2-10 top sets per week Bench – 3-15 top sets per week Use intensity (smaller set sizes) for peaking (preparing for a competition or retesting), as this will train neural mechanisms, resulting in big, quick effects on your strength. 3. Higher volume and proper execution of accessories. · 6+ sets per muscle group per week · 5-30 reps per set · 2-8 seconds per rep · 0-2 Reps in Reserve 4. Train the Olympic lifts with less intensity. 5. Reduce variety of strength exercises. 6. Reduce your conditioning volume to the maximum compatible volume (MCV) Conclusion As you become advanced, lean body mass becomes significantly correlated with powerlifting and weightlifting performance. Training for long term strength development should include, perhaps even bias, strategies that optimize for hypertrophy. This will result in larger increases in lean body mass within individuals over time, and better strength performances in powerlifting and weightlifting. Rate of Force Development, Muscle Architecture, and Performance in Elite Weightlifters https://pubmed.ncbi.nlm.nih.gov/33217725/ Lean Body Mass, Muscle Architecture, and Performance in Well-Trained Female Weightlifters https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281262/ Lean Body Mass, Muscle Architecture and Powerlifting Performance during Preseason and in Competition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11130886/ Effects of Low-Load, High-Repetition Resistance Training on Maximum Muscle Strength and Muscle Damage in Elite Weightlifters: A Preliminary Study https://www.mdpi.com/1422-0067/24/23/17079 Menno’s Commentary https://www.instagram.com/menno.henselmans/p/C8cKm3WOzCF/?img_index=1…

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082 Differences between Tactical Training and Fitness Sport

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082 Differences between Tactical Training and Fitness Sport