At OC our organization of training is based on the conjugate system.
Our training is extremely varied.
However, we follow a specific training template. The template we use for the organization of training is the Conjugate system. Each days has a specific training stimulus we are trying to achieve on that day of the week. In our general population class, we rotate through 4 main training days.
A max effort lower body focus and max effort upper body focus (lifting maximal load for a certain number of reps, typically 1 rep maxes).
Upper and lower body dynamic effort days (lifting sub-maximal loads for a specific number of sets and reps, usually at a specific percentage of 1 RM, to achieve volume and work on form and explosiveness).
Above all, the four days that we complete the max effort and dynamic effort are the most important. However, the other days of the week do serve a purpose. An outline of our weekly training schedule can be seen below.
Max Effort Lower Focus (ME Lower). Typically a squat or deadlift/pull variation, usually working up to a 1 RM with assistance work to build upon weakness areas of the lower body and contribute to being able to lift a larger load in your 1 RM and prevent injury. Every fourth week we complete a repetition effort such as good mornings. Max effort work is the most effective way to strength train. The max effort method is very safe. We utilize partial lifts and encourage people to compete only with themselves. In addition, we encourage people to take small personal records and not get greedy! To wrap up the day the day we will complete assistance work or conditioning.
Dynamic Effort Upper Focus (DE Upper). Normally working on some sort of pressing movement, press, bench press, push press, various jerks, etc. with a sub-maximal load that you can lift with your best technique. Reps are fast and crisp, rest times are low. Dynamic effort work for the upper body builds and enforces good technique which will help the max effort upper body’s. Tuesdays assistance or conditioning work tends to focus more on the upper back and pulling exercises.
Weakness and structural integrity training for your body. Wednesday is the day we typically work on weaknesses. Lots of emphasis on Wednesday is placed on building the foundation pieces of a healthy body. For instance we carry weights, crawl, drag sleds and push sleds. The previously mentioned work also pairs well with building the aerobic system, which is an emphasis on Wednesdays.
Dynamic Effort Lower Focus (DE Lower). Fast, explosive squats and pulls (deadlifts) done for many sets and low reps at specific percentages of 1 RM. Technique, speed and explosiveness are key on this day. In the same fashion as Tuesday’s dynamic effort work is supposed to be fast for both the reps and the rest between sets. Thursdays are great for building the anaerobic energy system by utilizing short rest periods between squats and deadlifts.
Max Effort Upper Focus (ME Upper). This is the day where we hit a maximal upper body push or pull. Typically a bench press, floor press, standing press, push press or jerk variation for 1 RM. Undeniably, max effort work can seem scary. However, if you only compete with yourself and take small personal records this method of training yields great results. After hitting a daily max effort, the assistance work is usually directed towards the arms specifically the triceps.
Saturdays work rotates between traditional CrossFit workouts, longer duration work, olympic lifting work amongst many other options.. The rotation allows us to program and addresses weaknesses.
The organization of training at Oregon CrossFit has lead to a very low injury rate, high success rate of helping members reach their goals. Most importantly, members who feel and look great!