How To Use Concurrent Periodization in CrossFit
Written by Conquer Athlete Coach Jason Leydon
CrossFit, known for its dynamic and diverse training approach, demands a combination of strength, endurance, agility, and more. To excel in this multifaceted sport, athletes need a training strategy that optimizes various fitness attributes simultaneously. This is where concurrent periodization comes into play. By blending different training components within a single training cycle, concurrent periodization empowers CrossFit athletes to enhance multiple facets of their performance.
Understanding Concurrent Periodization
Concurrent periodization is a training method that targets various aspects of fitness—strength, power, endurance, and more—simultaneously within a single training cycle. Unlike traditional periodization models that focus on one attribute at a time, concurrent periodization capitalizes on the interconnectedness of physical qualities. This approach of focusing on different modalities at once is why it makes perfect sense to use for the sport of CrossFit.
The Three Training Components of CrossFit Concurrent Periodization
Strength
Strength is a foundational component for the sport of Crossfit. During a concurrent periodization cycle, strength training sessions should be strategically placed to complement other training components.Metabolic Conditioning
CrossFit thrives on high-intensity, varied workouts that challenge cardiovascular endurance. Metabolic conditioning (metcon) sessions involve combining functional movements at high intensity. These workouts will use various dynamic contractions and energy systems within training and testing.Skill Work and Technique
To excel in CrossFit, mastering technical skills like Olympic weightlifting and gymnastics are pivotal.
Implementing Concurrent Periodization in CrossFit
Training Structure
Your training days will be mixed between olympic lifting, strength work, some hypertrophy, skill sets and mixed modality metabolic conditioning. Make sure you understand where the training emphasis is on within that training block in order to optimize stress, recovery, and adaptation.Complementary Sessions
Look to keep your energy system aligned with fatigue management. If one day is rather heavy and the metabolic conditioning is more strength focused, then make sure the other day is more metabolic work and less stressful. The keys are making sure your multiple facets of work each day don’t overlap from a metabolic, joint, contractile standpoint. This adherence to fatigue management will help prevent overuse injuries.Varied Intensity and Volume
Concurrent periodization involves manipulating intensity and volume for each training component. Rotate between high-intensity, low-volume sessions and moderate-intensity, high-volume sessions to prevent burnout and optimize progress.Regular Assessments
Periodically assess your progress in different training components. This helps you identify strengths and weaknesses, allowing you to adjust your training focus as needed. Use benchmarks and performance metrics to track improvements.Adaptation and Flexibility
Be prepared to adjust your training plan based on how your body responds. If you notice one training component progressing faster than others, adapt your schedule to address the imbalance.
Concurrent periodization provides CrossFit athletes with a powerful training strategy that aligns perfectly with the multifaceted nature of the sport. By incorporating strength training, metabolic conditioning, and skill work within a single training cycle, athletes can enhance their overall performance and achieve a well-rounded level of fitness. Remember that the key to successful concurrent periodization lies in strategic planning, regular assessments, and adaptability. With this approach, you'll be well on your way to conquering the challenges of CrossFit and reaching new heights in your athletic journey.
If you have any questions or want to learn how we work with athletes with our Individual Design coaching, email help@conquerathlete.com. Or, check out our website www.conquerathlete.com and set up a free discovery call.
