What a MASSIVE 11 weeks we have had!
Over the last 11 weeks, we have followed a progressive overload training plan that was based around:
- Back Squats
- Front Squats
- Strict Press
- Deadlifts (through micro-dosing)
- Bench Press
And the results are IN
We have had over 148 Personal Bests recorded from our community, with ranges of 8-21% increase across the board. And a further 87 equal PBs for others. Well done to all :)
We also learned a tonne from it.
Micro-dosing Deadlifts helped improve our athlete's ability to perform without injury rather than just hammering it. With all the accessory lifting we do along with our Olympic lifting, we noticed that our Deadlifting still improved. We also tested a higher rep scheme than the conventional one rep Max for the following reason:
- The risk to reward doing 1RM is too low. We rarely need to pick that amount of weight in a Crossfit WOD. and a &RM or 10RM is a lot closer to what we would typically do in everyday life
- We had a higher participation rate due to the less load you would have to lift.
- We had enough weights to use for the session :)
Our most significant improvements were in our Back squats and Strict press. This is illustrated that, on average, we had a 13% increase on the personal bests.
We also learned much about ensuring we did enough work with accessory-based movements such as banded rows, DB Bench Presses and lunges. We also found that spending up to 40-45 minutes on the strength pieces allowed us to focus on quality training rather than trying to cram as much as possible into the one-hour session.
Now the fun starts, and we look forward to doing our ten-week Olympic Lifting program next :)
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