February 14, 2011
Brian Wilson explains how increased time and reps—not frequency—have helped eliminate weaknesses in athletes at Potomac CrossFit.
Much has been said about muscular endurance, modal capacity and training weaknesses in CrossFit. What I’d like to cover here is just one tool that might help athletes and coaches quickly improve a distinct weakness.
This training technique—called volume training—has been used in various forms; it is characterized by specific and repetitive training for a weakness.
It could be fielding ground balls with a backhand technique in baseball, shooting free throws in basketball, or pressing to handstand in gymnastics. The goal is to develop proprioception and endurance—defined as the ability to reproduce something many times over or at length—in that specific modal capacity.
Volume training can be performed for any human movement, but at Potomac CrossFit we have found that upper-body gymnastics movements (e.g., handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups) see the greatest relative improvement with this method.