My last 12 months of training is broken down like this. It is my annual periodization cycle from march 2009 to now.
- March - July 2009: Basic crossfit.com WOD’s.
- July – Nov 2009: 5-6 days a week of 2 hour Oly sessions working with Ang.
- Nov 2009 – Mid Jan 2010: OPT WOD’s coupled with Starting Strength.
- Mid Jan 2010 – End of march – CrossFit sections: My own programming that mostly consists of 1-2 days of Strength training and a lot of Met Con WOD’s.
Here are a few things I have learned that I will apply to my next year of training:
- When I concentrate on my O-Lifting i’m not going to phase out my conditioning totally like I did last year. Instead i’ll be doing for 4-5 sessions a week and include 2-3 short conditioning work outs with focus on gymnastic movements and running & rowing. I want to maintain atleast 85% of my current conditioning.
- During my O-Lifting phase, i’ll need to focus on eating well. Unlike last year where I just pigged out and got stronger.
- When I go back into more of a CrossFit emphasis to get ready for the 2011 games i’m going to stick to either the OPT WOD’s or have Austin B write my programming.
- After my o-Lifting phase I want to enter into some 5k hill runs.
Tentatively, this is what it will look like.
- April – Nov 2010: O-Lifting with concentration on maintaining conditioning and more complex gymnastic movements.
- Nov – Mid Jan 2011: Strength maintenance and more conditioning.
- Mid Jan – 2011 Sectionals: Dig in deep and train hard for the games.
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