What Programming Would You Recommend For A Novice CrossFitter Wanting to be Able to Do HSPU, MU, Pullups & Pistols?
Technique is critical, but if you are a novice looking to maximize performance then you MUST get strong first.
1. Load up the barbell
You must be strong before you can master those tough gymnastics moves.
The vast majority of your training as a novice should be devoted to progressive, full range of motion barbell work, there’s no way around that. For example, if you’re an aspiring male competitive fitness athletes, you need to be able to back squat at least 400 lbs and deadlift around 500 lbs.
No amount of technique work and WOD “Hacks” are going to make up for a lack of raw strength. Get to work!
2. Be strict before you start kipping
When you do train your gymnastics moves (as you should!), stick with the strict variations. It’s great to kip if you want, but ONLY after you’ve built that strength base.
Let’s say you were to skip strict and weighted pull-up variations in favor for the popular kipping variety. In this instance, there is a very real danger that you will be at an increased risk for injury. Also, you will NEVER reach your potential in that movement because you didn’t build a proper strength base for the lift.
Until you can perform AT LEAST 5 strict reps of these movements, DON’T KIP!
3. Keep your Metcon’s high quality
We say focus on building strength, but of course that doesn’t mean that you should skip your conditioning work. You should be breathing very hard about twice a week. You just have to keep the highest priority training focus in mind.
Keep your Metcon’s fast and relatively short. Stick with foundational movements. Scale down if you need to, that’s perfectly ok. Just maintain a very high-quality of movement, never sacrificing technique and efficiency for the sake of a faster pace or a better score.
That will only undermine your development.
4. Get leaner!
One thing is for sure, if you’re carrying around excess body fat, you’re going to have a rough time during gymnastics movements. Gravity can be a real bitch, don’t give it any extra ammunition!
You don’t have to get smaller, muscle and size are super important. However, if you’re carrying around too much dead-weight non-contractile tissue you’ll never perform at your best. Tighten up, baby!
- Digging Nuggets & Pearls? You can watch more right HERE.
- Want a free guide to gaining muscle and strength? We’ve got you covered.
- If you have no idea where to get started and just want a simple, easy to follow program, check out our Get Your First Pull-Up Program in OverTime.