D2 - Conjugate CrossFit Flashcards
What is a common deficiency among CrossFitters
even at a high level?
What is the conjugate system in CrossFit?
The conjugate system is a method that utilizes a frequent rotation of exercise or variations to prevent neural overtraining and work on weaknesses. It creates a chaotic form of periodization
What does ME training involve?
ME training involves a progressive warm-up to a maximum single attempt (1RM). It is a staple in the Westside system for building absolute strength.
What is the correlation between overtraining and training intensity or total volume?
Overtraining of the nervous and skeletal muscular systems is highly correlated to both training intensity (defined as a percentage of one’s 1RM) and total training volume.
What happens to speed and power as resistance increases?
As resistance gets higher
What is Dynamic Effort (DE) or speed work in CrossFit?
Dynamic Effort (DE)
How does the proposed system distribute the training days?
The proposed system includes two ME days (one upper and one lower) separated by 72 hours per week and three additional days for standard CrossFit metcons.
What is the purpose of assistance work (isolation exercises) on ME days?
Assistance work (isolation exercises) on ME days is necessary for optimizing maximal strength and allows for a greater overload of the targeted muscles.
How often is the primary exercise for upper or lower ME sessions rotated in the proposed system?
The primary exercise for upper or lower ME sessions is rotated every four weeks to prevent overtraining from performing the same movement at 100% intensity.
How are assistance exercises varied in the proposed system?
Assistance exercises are varied
