Legion Strength & Conditioning Podcast Legion Strength & Conditioning

When getting back into training after injury, it's easy to compile a laundry list of corrective exercises to throw into warm-ups and accessory work to add to training sessions. But, how much do these things actually help when we are chomping at the bit to get back into "real" training?
This episode wraps up the mini-series on injury and pain in CrossFit with a deep dive on returning to sport-level intensity. Just as the gap between skills and drills and doing fatigued ring muscle-ups can seem impossibly large, there's a big difference between banded rehab exercises and full-on competitive intensity.
Episode 87 of the Legion Strength and Conditioning podcasts covers how Luke incorporates rehab/prehab work into his training for the gym and Brazilian Jiu-Jitsu while dealing with chronic adductor tendinopathy. Luke, Jon and Todd draw parallels from Luke's situation to injury prevention for competitive CrossFit athletes.
Listen to the full episode learn more about incorporating rehab/prehab training into your sessions and how to think about volume as you return to training.
Listen to this episode to learn why some more experienced athletes ‘get-away’ with bad technique, what the guys think about Brooke Wells elbow injury at the games this year and how other factors such as lifestyle relate to pain and injury.
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 podcast are posted in video format on YouTube as well.
Show Notes:  
1:00 - Luke's training while being injured
2:40 - Luke's long list of injuries
4:35 - Luke's rehab/prehab protocol for adductor tendinopathy
5:20 - David Grey Rehab (not David Gray the 90's singer-songwriter )
6:30 - Working on general movements from PRI
7:45 - Bridging the gap between rehab/prehab work and specific movements in the sport
8:30 - Knee injury example of a return to play in CrossFit
10:30 - Creating problems through too much rehab/prehab volume
11:50 - Jon's suggestion to put Luke down like the old racehorse he is
12:50 - Where rehab and prehab work fits into training
16:40 - Implementing rehab/prehab work throughout the day to focus on adherence
19:45 - How people with different training ages should approach this differently
20:35 - The similarities between movement skill work and other types of skill acquisition
23:20 - Load management in BJJ vs sports like CrossFit or running
25:15 - How to separate rehab/prehab work in warm-ups and cool-downs
28:50 - Reframing rehab/prehab work and movement work similar to other skill work
 

In episode 86 of the Legion Strength and Conditioning podcast, Jon, Luke, and Todd continue their mini-series on injury and pain. This discussion focuses on recovering from injury and the return to play process. Athletes and coaches often overreact to an injury, either pushing through pain and discomfort too much or, on the other end, catastrophizing and freaking out.
Strategies for injury management differ between acute injuries and chronic injuries, and the guys talk about what these strategies might look like for a competitive athlete.
Check out this episode to learn more about how to effectively use bulletproofing methods in training, how you might be able to find something to work on while injured, and how to build resiliency.
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 podcast are posted in video format on YouTube as well.
Show Notes: [3:00] Working through injuries and managing pain while training with chronic issues
[4:00] Managing chronic tendinopathy while still practicing your sport
[5:00] Overreactions to injury
[7:30] Unrealistic expectations for return to play
[9:00] How to build back into training
[10:00] The importance of training around an injury
[12:30] The drawbacks of compartmentalizing injuries too much
[14:30] Bulletproofing without reducing overall training volume
[15:35] Jon’s adventures with bulletproof coffee
[16:25] Todd’s opinion of Dave Asprey
[17:00] When athletes overvalue ‘bulletproofing’
[18:15] Specializing in movement training benchmarks
[19:30] Keeping diversity in your training versus specializing
[21:45] Using movement training to add volume to a competitor’s program
[22:55] Putting athletes in a position to improve their resiliency

Episode 85 of the Legion Strength and Conditioning podcast is the second part of a mini-series about pain and injury. Specifically, this episode goes over the relationship between technique, fatigue and injury. Whilst technique is essential to reduce the risk of injury, fatigue often plays a significant role, especially in a sport like CrossFit. Todd and Jon discuss the different factors that could cause injury when technique is often the main focus.
Listen to this episode to learn why some more experienced athletes ‘get-away’ with bad technique, what the guys think about Brooke Wells elbow injury at the games this year and how other factors such as lifestyle relate to pain and injury.
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 podcast are posted in video format on YouTube as well.
Show Notes: [2:00] How the risk of injury decreases as technique develops amongst beginners
[4:00] A beginners ability to create tissue damage compared to a competitive athlete
[6:00] Fatigue tolerance level and risk of injury
[7:00] Brooke Wells elbow injury and fatigue
[9:00] More experienced athletes getting away with poor technique
[10:30] Stressing tissue when under extreme fatigue
[12:30] Why the relationship between technique and injury can sometimes be unclear
[14:00] Dealing with the subconscious and injury
[19:00] Developing technique or tissue tolerance to reduce injury
[23:20] Creating safe training with appropriate programming
[25:00] How lifestyle factors impact injuries
[27:00] Decoupling the relationship between the activity and pain/injury

For the next mini-series on the Legion Strength and Conditioning podcast, Todd, Jon, and Luke discuss injury and pain and how it relates to CrossFit. Episode 84 kicks things off with a discussion on the relationship many athletes have with pain.
Whether an athlete is dealing with a long term overuse injury or a dislocated shoulder, it’s important that they have realistic expectations of what the relationship between their injury and their level of pain will look like.
In this episode, we talk about some of the differences between a beginner’s experience with pain compared to someone with a more advanced, competitive background.
Check this episode to find out what injuries are typical amongst CrossFit athletes, what navigating a chronic overuse injury might look like, and why top athletes are almost experiencing some sort of injury.
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 podcast are posted in video format on YouTube as well.
Show Notes: [2:55] What are the typical issues that we commonly see with athletes doing CrossFit?
[4:30] The difference between being “hurt” or being “injured”
[6:20] What answers are people searching for when navigating pain in training?
[8:30] Chronic overuse injuries like golfer’s elbow
[9:25] How should athletes at difference levels think about pain?
[11:50] Upstream and downstream causes of pain and injury
[14:45] Distinguishing between pain and discomfort
[16:15] Giving athletes knowledge and frameworks to understand pain and injury
[16:50] When should athletes train through pain?
[19:00] Working through chronic pain and injuries as a competitive athlete
[22:45] Jon’s dry wit
[23:30] Top athletes getting injured and tissue damage

Episode 83 of the Legion Strength and Conditioning podcast finalises the series in affiliate programming. In this episode, we get tactical and talk about programming specifically for strength training.
A big challenge when programming for groups is balancing the needs and wants of a diverse membership. Some people coming into the gym may never have touched a barbell before, whilst others may be ex-athletes looking for a new recreational sport. Jon and Todd dive into finding the right balance, and they share what has been helpful for them both at their gyms.
Listen to this episode to find out how to use levels in group programming, what different structures keep people engaged in boring old progressive training, and why percentage ranges and flexibility can be more effective than traditional textbook programming.
Listen to this episode to learn why some more experienced athletes ‘get-away’ with bad technique, what the guys think about Brooke Wells elbow injury at the games this year and how other factors such as lifestyle relate to pain and injury.
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 podcast are posted in video format on YouTube as well.
Show Notes: [2:38] What does leveled programming look like in strength training?
[4:40] Is there a role for training weightlifting and higher-skilled movements for general population clients?
[6:20] Is Olympic Weightlifting actually dangerous for general population
[08:30] A cost-benefit analysis of using high skill movements for group classes
[9:45] Balancing appropriate training and CrossFit as a recreational sport
[12:35] What do beginners need in strength training? How should a program balance the needs of beginners with the needs of more advanced athletes in classes?
[14:50] Creating progression in a general group program
[19:00] How to program assistance work while keeping members engaged
[23:00] Creating progression throughout a training cycle in group training
[26:00] Using percentage ranges rather than specific percentages in programming
[27:20] How muscle fibre types can affect peoples stimulus in strength training

Episode 82 of the Legion Strength and Conditioning podcast is part three of our series on affiliate programming, with Luke and Todd getting in the weeds on how to actually write a week of training.
Figuring out what to include in a training week can be difficult when working with members who have inconsistent attendance habits and poorly defined training goals. Todd and Luke outline some things they include every week/fortnight to cover all the programming bases bases while keeping members engaged, happy, and improving.
Check out this episode to learn more about applying a biweekly template, balancing structure with traditional CrossFit, and some nitpicky details of what to include in a week of affiliate programming.
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 podcast are posted in video format on YouTube as well.
Show Notes: [4:30] How to interpret member feedback on programming
[8:00] How using general observations can help inform programming direction
[9:00] Designing programming cycles with different priorities
[11:10] What are the challenges of programming for people without specific goals?
[12:40] The key buckets of training to touch on each week
[15:50] Balancing structure and less-structured training
[19:50] Using an A-week and B-week split to cover all bases in group programming