Vital with Paul Weber Paul Weber

Identify the separation. 1. Estimate time for each movement. Separation becomes greater and more likely the more time you spend on each movement. 2. Identify premium movements. Premium movements create more separation. They give an outsized reward for those able to move past them, and an outsized punishment for those who cannot move past them. Another way to describe premium movements is that the work requirements are dense. Anything with a dense work requireme...

Strength 1. Lean Body MassM - 200 lbs @8-10% body fat. 185 lbs of lean mass. F - 150 lbs @14-20% body fat. 125 lbs of lean mass. 2. Squat Strength2-2.5x bodyweight back squat 3. Olympic Lifting SkillSnatch 65% of back squat Gymnastics1. Straddle L Rope Climb2. Hollow Back Press Conditioning1. 6:40/7:40 2k Row (1:40/500m / 1:55/500m)

First Principles of Nutrition for Athletes1. SufficientSufficient caloriesSufficient carbohydrates to replenish muscle glycogen and blood glucoseSufficient fat to replenish intramuscular triglycerides, support hormonesSufficient protein for muscle protein synthesisSufficient fiber to support long term gut health, which is essential for nutrient absorptionSufficient micronutrients to support organs and their functions2. ConsistentConsistent timing, food selection and amountsTimingConsistent ti...

In the last 5 years, the average bodyweight of a male Games Athlete has increased 5 lbs. The median bodyweight has increased by 7 lbs. In 2018, the median Games Athlete weighed 195 lbs. In 2024, the median Games Athlete weighs 202 lbs. On the women’s side, since 2018, the average bodyweight of a Games Athlete has increased by 3 lbs, from 146 to 149. Since 2018, the average bodyweight on both sides has gone up 2-3%. The increase may be bigger, as this data is self...

What is Zone 2?Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is physiologically sustainable.Why is Zone 2 valuable? Intensity prevents you from training enough. Zone 2 allows you to accumulate a bigger training dose over the periods of time that really matter (months, years, career).How to do Zone 2 Because you are in a physiologically sustainable state, there is no need for rest. Zone 2 work can be cyclic...

Bottom line – SPECIFICITYLess specificity than simple barbell training When you have multiple training priorities (when you’re trying to improve in multiple disciplines simultaneously) then specificity becomes even more important. For a CrossFitter, the training effort you can give to any one discipline is less than it would be if you were just a weightlifter, just a gymnast or just an endurance athlete. When you have a scarcity of training effort, you need to be even more sel...