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Crossfit with James Fitzgerald
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16-Feb-2012, Dr Paul Cribb PhD with James Fitgerald 2007 Crossfit Games World Champion
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One of the unique aspects of MP is a systematized approach to structuring and integrating the various forms of training into a program to suit the individuals needs and goals.
Quite often, trainers and clients alike are completely confused about how to integrate the more challenging training methods such as Crossfit into a transformation program. Although we cover this in detail in the MP Transformation Specialist Certification as long as we're talking Crossfit, you may as well learn from the best, and you don’t get any better than the guy I’m going to introduce.
 James Fitzgerald is the winner of the 2007 Crossfit Games. James now brings his wealth of training expertize to athletes and coaches with OPT- Optimum Performance Training, located in Scottsdale, Arizona in the United States.
James first was drawn to strength and conditioning as a young competitive athlete in Newfoundland where he played national level soccer. This led to collegiate basketball and junior level hockey. James then followed his passion and graduated with honors from The University of Newfoundland with a Bachelors degree in Physical Education and a minor in biology.
James has paid his dues: he's published research in leading sports science journals, worked as a exercise lab tech in university, a personal trainer for “everyday people” right up to an elite strength and conditioning coach for Olympic athletes. He has spent years studying under top coaches and has dedicated his career to the application and questioning of traditional strength and conditioning methodologies.
In 2005 James was introduced to Crossfit. He used his training methodologies to help him win the 2007 Crossfit Games with a structured plan. At their new facility in Arizona, James is coordinating with leaders in medicine to perform heart rate variability tests, altitude contrast training, and implementing advanced recovery protocols including a state of the art Cryosauna.
Check out Jame’s free training blog at http://www.OPTexperience.com/blog where you’ll find out more about OPT.
James on training....
James’ unique belief as a strength coach is that improvements in strength, speed, short term anaerobic power, and long term aerobic power can all be achieved concurrently if coaches have an understanding of how to blend energy system and proper strength protocols.
James says, “At the base of this article is a one week sample that properly utilizes most of the strength and energy systems. As you read, understand that all prescriptions for workouts are based upon an initial assessment of the clients’ capabilities, goals, the time of the year (or season for an athlete), previous training, and many other factors” explained James.
James competing in the 2009 Crossfit Games
James has included two options in each of the days; one that is geared towards more beginners and one that is for elite fitness folks who have proper mechanics and movement patterns. "Also note that we advise all clients and athletes to train to “technical failure” which ensures longevity and health in fitness long term," said James.
“Monday’s workout is “strength” day. Many fitness enthusiasts ignore this aspect of their training in favor of aerobic efforts, which can limit high levels of fitness long term. Strength workouts are beneficial to recruit high threshold motor units, develop functional strength, develop lean mass, and can be used to develop speed and explosiveness in athletes.”
“Tuesday is “explosive day” which is to teach people to develop high power in a non-lactate environment. Generally, these workouts are a few strength movements followed by a cyclical movement that has high turnover.”
“Wednesday’s session is a “breathing day,” which is done under low loading environments at low intensities to improve aerobic power over time. If this session is done in 5 min intervals for 5 sets, then the intensity used should be slightly faster than the intensity for 25 minutes of continuous work. It must be sustainable and the client must learn appropriate percentages of effort.”
“Thursday’s session is a zone 1 active recovery day. This one is highly client specific, but is intended to get blood flowing and to provide a long-term base of slow aerobic exercise. For example, a 250-pound explosive athlete should not be jogging for 60 minutes on his active recovery day due to the eccentric forces of landing. That athlete may opt for swimming or biking as an alternative, or a long hike in the mountains.”
“Friday’s session is a “strength endurance” day. This session is intended to be a workout with high percentages of loads and incomplete rests. These strength capacity workouts are aimed at challenging the neurological efficiency of the athlete and provide a more conditioning based strength workout than Monday’s pure strength workouts. Saturday moves into lactic endurance training. This workout is also very intricate to elicit the proper dose response and if done properly requires LONG recovery periods. This can be done in mixed modal training or can be done with purely cyclical training tools. If the client does not require the long rest times, then generally the athlete is not capable of eliciting the proper response from the session or it wasn’t prescribed correctly,” explained James
“The characteristics of this session are high power, fast turnover, and require long rests (up to 20x the amount of work done). Again, these workout sessions should be trained until “technical failure” to ensure safe progression. The week ends with an off day or a leisure day. This can be anything the client wants to do in order to stay active and have fun, including a well-deserved rest day.”
Download Week 1 of Jame's Crossfit program here.
James will be providing future weeks training and articles exclusively to members of mp-body.com
Our Sydney and Melbourne courses are filling fast! The 2012 MP Program is discounted for a strictly limited time.
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