How should I fit in both weightlifting and Crossfit after lockdown?

Now that Crossift is going through a transition period and may never be the same again, is learning weightlifting still as relevant for the ‘functional fitness’ world?

I certainly think so. As more people are still likely to want to compete at mixed modality fitness events after a prolonged period of lockdown, I feel that now more than ever weightlifting technique and maximal strength will separate the winners and losers. Many people have had long, hard months of nothing but body weight and cardio/interval style training so already anyone who’s had access to a barbell is at a distinct advantage in the coming months.

Lockdown is changing and you’re allowed back in the gym, but how best to use your time?

That could create two camps - the ones who need to catch up, and the ones who need to keep the advantage. Which one are you?

Need to catch up?

You’re training now is likely to best benefit from a shift in focus. Prioritise strength and lifting technique and let the engine tick over with a lower volume of cardiovascular work.

Need to maintain your advantage?

Don’t be complacent and think that you can suddenly slack off! That said, you could now drop back on the strength training volume and try and get some improvements elsewhere. Did you have an assault bike in lockdown? Probably not. As much as it would be my worst nightmare, it may be the thing you now need most.

Ratios for focusing training?

It’s hard to give a legitimate generalisation or blanket statement here that will genuinely be the best option for everyone. However, it only takes a few minutes to look at your training journal (which you all should have) and figure out an estimate of how much time you have been dedicating to each fitness quality.

Reverse the balance - a simple suggestion is to just swap them around. Been doing 4 strength / weightlifting sessions and only 1-2 fitness based sessions? Then do 1-2 strength and 4 fitness for the next short phase of training. If in 4 weeks you aren’t better in both I’d be surprised.

Add work - if you’re currently training under your maximum capacity* then you could add some work in the direction of your required skills. Begin each session with some technical snatch drills, or do your heavy squats before you do other training. This should look different for each person but even a change in your warm up could make you a better weightlifter over time.

*Maximum capacity is a simplification on Maximum Recoverable Volume (MRV). This is the idea that there is a ceiling on your physical ability to recover from training. Over time you can figure out what amount of training makes you better vs doing too much and getting worse (not recovering sufficiently). You need a good training log to know this stuff though!

My opinion is that weightlifting is a skill that requires frequent and focused training. I realise my bias. I’ve never seen someone perform only 1 session a week and make much progress. That leads me to believe the minimum amount of focused weightlifting anyone should do is twice per week. More frequency would be better. Balancing this with your sport - in this instance Crossfit / Functional fitness is down to a small amount of trial and error, open mindedness to potentially reduce your sport in the short term and a lot of communication and coaching contact.

One approach is to essentially be following a weightlifting programme but to use accessory work to maintain gymnastic skills, trunk strength and general conditioning. Here a combination of two programmes can work really well - even having two coaches for the different areas.

If you’re unsure if doing more lifting will continue to help your performance in Crossfit, get in touch and I’ll try to help. I’m definitely not a CF coach, nor gymnastics or even a very well qualified ‘fitness’ coach. If those are things I think you need I will be honest and refer you to my network of colleagues far better suited to those areas.