100 episodes

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.

Legion Strength & Conditioning Podcast Legion Strength & Conditioning

    • Health & Fitness
    • 5.0 • 15 Ratings

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.

    #107: New Season Structure

    #107: New Season Structure

    The CrossFit Games season structure has changed again, and the qualification stage of the semi-finals is set to be more structured moving into next season. Every year since the sport stopped doing regionals, qualifying for the CrossFit Games has always looked a bit different every year. The changes moving forward look to centralise the programming back to CrossFit and some changes to the distribution and the availability of spots to the CrossFit Games.
    Overall this looks like it will create more standardisation in the sport, which for athletes and coaches is a good thing. This will give more clarity on how to train, prepare and approach competition. Give this week's episode a listen to hear more about the changes from Jon, our very own human Morning Chalk Up feed, and our thoughts and anecdotes over the last several years of consistent changes.
    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.
    1:30] Overview of the new changes in the CrossFit Games
    [4:00] Positives and drawbacks to the changes
    [5:00] The benefits of standardised programming across events
    [6:40] Jon's experience with programming asymmetries
    [7:40] Will the smaller semi-final events be organised and programmed by CrossFit in the future
    [11:30] Can this make competitions more entertaining
    [14:30] Overstretching part-time competition organisers
    [17:00] Getting better organisation with dedicated competition staff and organisers
    [19:00] Missed opportunities with the sanctional structure
    [20:45] Do events make money
    [22:30] Implications for athletes and their training
    [25:15] Virtual shovelling and obscure events at the CrossFit games
    [27:30] Where to fit new skills and movements into someone's training
    [29:45] Better clarity to organise travel for athletes

    • 32 min
    #106: How to Use Qualifier Workouts in Training

    #106: How to Use Qualifier Workouts in Training

    In many sports, you can get reasonably frequent exposure to competitions which can take the pressure off these competitive experiences. But in CrossFit, the ratio of training to competition is significantly one-sided. Competitions, even during the 'season', don't happen that often, so when they do the pressure is on. But one part of the sport that might be even more high-pressure and stressful is qualifiers, especially during the off-season.
    Managing qualifiers in the off-season can be challenging for several reasons. First, you have to start filming your workouts and working to deadlines. The self-comparison and leader-boarding can create doubt in your training direction if you don't perform well. You are usually out of competition shape, and the workouts disrupt the flow and momentum you've built in the off-season. Generally, qualifiers are a very stressful time for a lot of athletes.
    Check this episode out, where we unpack why they can be very stressful and how to manage that. But we also highlight the importance of qualifiers in the off-season, why they can help in staying sharp, having focus in training and how to navigate them better.
    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: [1:20] Why qualifiers can be stressful during the off-season
    [4:00] Understanding when you need to be peaked for competition
    [6:00] Balancing sports practice with structured training
    [7:30] What goes into being peaked for competition
    [9:45] What do you change in a high-level athletes training during qualifiers
    [12:45] Managing and handling the stress of qualifiers
    [15:30] Old-school cheats and qualifiers
    [20:30] It's important to have periods of non-comparison in training
    [22:30] Having qualifiers and competitions on the calendar have focus and intention in training
    [25:30] Handling self-comparison from qualifiers
    [27:40] Todd's DIY medicine ball back in the day

    • 30 min
    #105: Template Design and Reverse Engineering

    #105: Template Design and Reverse Engineering

    What are the essential parts that make up a programme? Is it the sets and reps, the exercise selection, or the weekly progression scheme? We'd argue that having a clear understanding and picture of what you want the programming to lead to is the most critical element when writing training.
    Often people can get wrapped up in the minutia and the details of a programme, leading to less focus on the end goal. As a result, they try to do too much, not achieving much in the end. So how do you create training programmes with the end goal in mind?
    We continue our series on template writing with a more tactical episode focusing on how to reverse engineer in programming. We discuss how knowing what to sacrifice is a big part of pushing the bigger picture forward in someone's training, and choosing the right things to work on and being consistent is more important than fancy rep schemes. Listen to find out more about how we set up a training week and what we consider baseline engine testers for the sport of CrossFit.
    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: [1:20] Difference between pre-competition and off-season training cycle aims
    [2:00] Establishing training priorities
    [3:00] Creating the training template
    [3:30] Finalising the details of sets and reps
    [5:00] What matters is having consistency and making it challenging
    [5:45] Sacrificing areas in a training cycle
    [7:30] How Jon creates a training week with priorities
    [8:45] Big chat on engine testers
    [13:40] Burpee and Row EMOM key performance indicator
    [15:00] Mental toughness with hard testers
    [17:45] Learning to move at paces that are required in the sport
    [20:30] Developing progressions with the Burpee Row tester
    [23:30] Approaching the goal and outcome while being dynamic

    • 24 min
    #104: Templates and Priorities

    #104: Templates and Priorities

    With so many different areas to develop in CrossFit, knowing how and what to prioritise in someone's training can be challenging. Once you've created a training split with all the different elements of the sport, there's not much room for anything else...unless you're a full-time athlete with high bandwidth for training.
    Balancing priorities while maintaining other qualities found in the sport is more a process of subtraction rather than adding in extra training. The sport, competition and leaderboards can help indicate what needs to be maintained, but it can be tough to let go of all that chest-to-bar pull-up practice for better overall performance, when you've spent a long time developing them.
    In this podcast, we continue to talk about designing templates going over how we can identify areas that need to be prioritised and maintained and then how to balance both. Listen to learn more about how sports practice can be a good tool to maintain certain qualities, how baseline ability often dictates a lot of this balancing act and why getting caught up in short-term adaptations can detract from the bigger picture.
    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] How to identify what needs maintaining in training using competition experience
    [4:00] Getting too wrapped in short-term training progressions
    [5:30] The challenge of moving from very general training to more prioritised training
    [7:15] Success from a blunt force approach for people who have a lot of bandwidth to train
    [9:30] How progress varies with people of different baseline abilities
    [13:00] Starting with very broad training and then prioritising with time
    [18:00] Todd's scepticism with "everything is everything"
    [20:20] Using sports practice to maintain different areas in training
    [25:00] Staying dynamic once adaptation has been made
    [27:00] How regression and progression work once adaptation has been made

    • 33 min
    #103: PEDs in CrossFit

    #103: PEDs in CrossFit

    Since the semi-finals, there has been much talk about PED use at the CrossFit Games. Many athletes were caught this year after the testing at semi-final events, and it has received a lot of attention from YouTubers, blogs like The Morning Chalk Up and finally, our very own podcast!
    If you're after hot takes and gossip, this topical episode has all of that, with Todd and I making wild guesses on questions like- "how many people were on PEDs in this year's season".
    When we look at PED use in CrossFit and those that are getting caught, it is evident that there are areas around the globe where this is happening more and that the culture around PED use in different regions of the world is different. As CrossFit grows and becomes more global, this is something that the sport will have to navigate more so.
    Check out and listen to this episode to hear our cynical views, hot takes and wild guesses on PED use in CrossFit.
    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] The culture of PED use in different parts of the world
    [6:00] PED use coming from top down influence or other factors like previous sports history
    [9:20] PED use leading to people quitting the sport early
    [11:25] The balance of CrossFit as a sport vs the methodology
    [17:00] Is everyone on the sauce?
    [20:30] What percentage are on or have used at the games?
    [21:40] What percentage were using during this season?
    [23:30] Todd and Luke's cynicism
    [26:00] PED using in teams at the CrossFit Games
    [29:00] Contaminated supplements
    [30:30] Teams that haven't qualified are not on the drug testing list
    [32:30] Justifying PED use because someone knows a high level athlete using

    • 35 min
    #102: Template Design

    #102: Template Design

    Writing a few specific progressions to get someone fit and strong can be pretty straightforward for most coaches. The challenge comes in combining these progressions into a cohesive training plan.
    Some coaches love zooming out and designing templates. Others feel frustrated and like they’re “missing something” — or get caught in analysis paralysis. Either way, template design is an essential skill for coaches.
    Especially for intermediate and advanced athletes, having clear priorities in training is often one of the most important things for progression. And, as we’ve said in the past, layering a strength template on top of some conditioning workouts is not sufficient for most athletes.
    In this podcast, we discuss creating training templates — from how we manage the training stress throughout the week to progressing specific skills and abilities.
    Also, check out the latest Program Design Workshop on ‘Writing Templates’, which we will be doing on Saturday, 17th September.
    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] Being more flexible in template design for advanced athletes
    [2:57] Managing training stress through the week
    [4:35] Layering metcons and conditioning onto a strength template
    [5:20] Why can elite athletes can progress from straightforward templates?
    [6:20] Progressing conditioning is more important for CrossFit than progressing strength
    [7:30] Developing muscle endurance for CrossFit
    [9:00] Why intermediates mistake “getting stronger” as the main priority for the sport
    [10:35] How Todd progresses someone’s muscle endurance and gymnastics
    [11:30] Training for the cycle time and speed required in CrossFit
    [14:20] Integrating structured conditioning into chaotic sport practice
    [16:38] Incorporating grease-the-groove style skill practice into training

    • 23 min

Customer Reviews

5.0 out of 5
15 Ratings

15 Ratings

Top Podcasts In Health & Fitness

Scicomm Media
Jay Shetty
Aubrey Gordon & Michael Hobbes
Ten Percent Happier
Lysa TerKeurst
Peter Attia, MD

You Might Also Like

Training Think Tank
Misfit Athletics
OPEX Fitness
Power Monkey Fitness
Ben Wise: Coach, CrossFit Athlete, ZOAR Fitness Owner
JOHN WOOLEY & NIKI BRAZIER