Legion Strength & Conditioning Podcast

Legion Strength & Conditioning
  • 4.8 (16)
  • FITNESS
  • UPDATED MONTHLY

Coaches Jon, Luke and Todd have decades of combined coaching experience, and they've each worked with multiple CrossFit Games athletes. They've seen every coaching method, programming trick, and mindset hack under the sun, and, in the Legion Strength & Conditioning podcast, they deconstruct what works best to get CrossFit athletes results -- better and faster.

  1. JAN 29

    #165 - How to Write Programming Faster

    Getting stuck writing programmes on a Sunday night, with creative energy at zero, is an all too common occurrence for coaches and is probably where a lot of copy and pasted programming comes from. Writing programmes needs some creative input, but having systems in place to make it easier, and understanding the many small tasks involved in programming and stacking them together, can be really helpful. In this episode we talk about our ways of managing dips in creativity, where we get inspiration from, and how we batch certain tasks and programmes together. Check it out if you want to learn a few helpful tricks and tips, and a bit of a system behind how you're writing your programmes out. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [2:30] When programming requires more creativity [4:00] Batching similar programmes together [6:30] Differences with programming for less and more experienced athletes [7:40] Getting past a creative block with writing metcons [11:00] Making yourself be more decisive [15:00] Using templates to create constraints on the programme [17:45] Getting inspiration from CrossFit and CrossFit Linchpin [20:20] A framework for creating the programme [25:00] Looking at progressions on old programming blogs

    28 min

  2. JAN 13

    #164 - Templates for Group Programs

    The programme for a CrossFit affiliate's group class programme versus a CrossFit competitor is obviously going to look different, but does this mean the process for writing the programme has to be any different? We have spoken a lot on this podcast about the importance of templates, how to structure them and why this is how you should start a programme for a CrossFit competitor, and we have all written programming for a CrossFit affiliate in a similar way. However, there is still a large portion of affiliate programming that uses a very zoomed out method. This might work for balancing things like modalities and time domains, but it does so without any inherent structure to the training week. In this episode we talk about where to start when writing a template for a CrossFit affiliate, and how to programme for those who attend every day versus those who attend randomly. Check out the episode to learn more. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [1:30] Writing a template for affiliate programming [3:00] What is traditionally taught versus templates [6:00] The programming needs of a CrossFit affiliate [8:00] How Jon writes his programming for a CrossFit affiliate [10:00] The benefits of an A/B week [13:30] Staggered programming rotation [17:00] Where someone should start with all of this [19:15] The importance of feedback from those doing it [25:00] Levelling the gym programming

    31 min

  3. 12/19/2025

    #163 - Staying Power of Fitness Racing

    Weird and wonderful fitness races and challenges have been around for a while. Over the years, CrossFit has created a sport that provides the variety and spectacle we see in other sports, but now we are seeing many more styles of fitness races becoming very popular. Hyrox has gained a significant amount of momentum over the last couple of years and still seems to be on the way up. Athx is trying to create an event that sits somewhere between Hyrox and CrossFit, providing a one hour fitness race like Hyrox, spread across three different workouts that test strength, endurance and mixed modal fitness like CrossFit. Over the years, we have also seen different organisations and coaching companies create their own type of fitness race, such as the OPTathlon from OPT, now OPEX, and The Crucible from Complete Human Performance. In this episode, we talk about some of the key differences between these events, where they might complement each other, and what one type of event or race could learn from another. Listen to hear more and find out what we would include in our three event hybrid test. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [2:00] Has Hyrox hit its peak? [3:45] Is CrossFit accessible for recreational level athletes [7:00] The positives of more accessible events [8:00] Why competitive CrossFit is psychologically hard [10:30] Not having to train for fitness race events [15:30] Other types of hybrid tests and events [18:00] What would we put into a hybrid event

    31 min

  4. 12/03/2025

    #162 - Learning How to Program

    We often hear programming referred to as an art grounded in science, and learning to write good programming can take time. You get those with some academic background who struggle to match it with real world application, often leading to programming that is not feasible or that misses the forest for the trees. On the other hand, some coaches may struggle with the theory behind programming, which can create challenges in long term development or in understanding how to go deeper when training certain qualities. A combination of learning the essential theory, like learning basic multiplication, and then using tested and proven programming usually creates a good balance. In this episode we talk about our own experiences in learning how to programme, teaching others how to programme, and learning from our mistakes while trialling programming on ourselves. Check it out to hear more about Jon's first (wild) experience of carb loading as a teenager, tales of early internet training information on T-Nation, and our recommendations for coaches looking to learn how to programme. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [1:00] What's the best way to learn how to program [2:00] Learn the basics of sets and reps first [5:00] Using in digestible content and information first with programmes [7:00] When theory isn't quite practical [10:00] Learning through magazines and T-Nation [12:30] When making mistakes can be helpful [14:45] Programming for yourself [17:15] Applying energy system development to mixed work [20:15] Experimenting on yourself first

    30 min

  5. 11/14/2025

    #161 - Coaching Catnip

    Enthusiastic coaches can be susceptible to focusing on the details or the shiny new coaching idea they come across rather than the basic, simple things that matter the most. This coaching catnip might come from a good place of curiosity and a desire to share information, but it neglects the big rocks. This week we talk about some examples of the coaching catnip you might see in a CrossFit gym or in remote coaching, and reflect on what is actually important and what truly moves the needle forward in coaching. Check out the episode to hear more about breathing drills, secret weightlifting drills and knowing your basic times tables in coaching. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops [1:00] Coaching catnip and focusing on the wrong things [3:30] Figuring out the most important thing to address when coaching someone [5:20] Secret weightlifting drills  [7:00] Learning how to simplify complex coaching concepts [11:30] Coaching catnip with programming and progressions  [14:15] Getting the reps in on very basic and simple training

    19 min

  6. 10/27/2025

    #160 - How does Coaching Competitors Benefit Coaching Gen Pop

    While the goals, training, and purpose of training between a competitor and the general population may differ greatly, there are many skills a coach can develop by working more with the other group. Most would assume that the focus and attention to detail shown by a competitor are what would be transferable, but in fact, the opposite is often true. Competitors showcase what is important, what is possible, and in some cases simplify how a coach views training. Some of these athletes do everything "wrong" according to certain strength and conditioning textbooks, yet they still improve. Check out this week's episodes, where we talk about how good competitors help coaches see the bigger picture in training and highlight what really matters for long-term development in general population groups. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [2:00] Keeping the goals of the athlete in mind [4:00] With competitors the coach dictates the goals more [5:30] Many things don't matter as much as we are made to believe [7:00] More is better for beginners [9:00] Pushing gen pop clients more [10:30] Smaller details can matter more for gen pop than competitors [13:00] Coaches should coach and programme for athletes better than themselves [15:30] Good competitors show you how simple it can be [20:00] Why some gyms don't push gen pop as much [24:30] Just getting people to pay attention goes a long way

    28 min

  7. 10/20/2025

    #159 - Getting Better for Stagnant Class Members

    There are always a few class members who, after a while, begin to progress at a very slow rate or become stagnant in their performance. This is often met with frustration and sometimes inaction, which raises the question of whether some people actually want to improve or if they are content simply turning up. This week, we discuss how class members might be able to improve and progress without necessarily doing additional work. Sometimes, having better intention and pulling the right levers can go a long way. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [2:00] Do people need to do extras on top of class [4:30] When behaviours are not aligned with goals [6:45] You have to care enough to take action [9:30] Improving or just always doing new things [14:00] Factoring in someone's starting point [15:30] Many just need a bit of intention [22:30] Pros and cons of competitiveness

    25 min

  8. 09/02/2025

    #158 - Minimum Effective Dose for Former Competitors

    Moving into a phase of lower training volume as a competitor taking things less seriously can be a difficult transition. CrossFit demands a great deal, and when you're accustomed to putting in the work to improve and progress, letting go of some of that progress, or even just slowing the rate of improvement, can feel like a big ask. Is it possible to improve at a lower volume than competitors typically maintain in such a high-volume sport? Keeping intensity and strength doesn't require much, but the ability to tolerate the demanding nature of competition and qualifiers can fade quickly. It really is a use-it-or-lose-it quality. In this episode, we explore the concept of a minimum effective programme, whether such an approach can actually work, and discuss the changes in goals and pursuits we often see among former CrossFit competitors. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops These podcasts are posted in video format on YouTube as well. Show Notes: [00:00] Former competitors struggling to take it easier [03:30] Can you improve if you reduce your training volume [05:00] The time and volume required to compete in CrossFit [07:00] The general pursuit of improvement in training [10:50] Having diverse training goals while doing CrossFit [14:15] Does competing in CrossFit allow you to do other things [19:00] Focusing on mastering skills after competing [22:00] What elements of CrossFit do you keep or omit when not competing [25:00] The classic CrossFit Football training template [27:00] The health benefits of training at a lower volume after competing

    31 min
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Ratings & Reviews

4.8
out of 5
16 Ratings

About

Coaches Jon, Luke and Todd have decades of combined coaching experience, and they've each worked with multiple CrossFit Games athletes. They've seen every coaching method, programming trick, and mindset hack under the sun, and, in the Legion Strength & Conditioning podcast, they deconstruct what works best to get CrossFit athletes results -- better and faster.

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