Enhancing Performance: 3 steps to enhancing Crossfit PerformanceOvertraining is the most common factor in overuse and stress-induced injuries. As we age, our bones become more porous, joints lose range of motion and muscles become more catabolic. Finding success in your crossfit gym becomes a game of consistency and optimizing rest.
Three steps to success in Crossfit Performance#1 - Take adequate rest
Somewhere in the world of bodybuilding, a suggestion arose to train every day and it was a mistake. Elite, high-performance athletes do not engage in resistance training every day - it's just too much. As a general rule of thumb, any muscle you train should be given at least 24 hours to recover before it has direct stress again.Above post-workout recovery time we can optimize the rest during a workout to maximize strength development and limit the rate of injury. This leads us into our second step to success in CrossFit performance.
#2 - Increase Intra-set Rest times
In the world of strength training, rest time is just as important as work time. Most exercises will take 60s rest between sets but this does not allow time for glycogen reloading to occur.To maximize our force production (amount of weight we can handle) we should be resting for at least 3 minutes between sets. Resting for 3 minutes between strength sets allows glycogen reloading, increased repetitions and increased resistance.
The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength.
#3 - Maximize Recovery with Whey Isolates before Bed
The rationale behind ingesting any protein supplement is to stimulate muscle protein synthesis; the mechanism for recovery of muscle tissue. Most of the time, protein supplements are taken directly after a workout to assist in recovery. Recent research has shown that ingesting protein directly before sleep can be even more beneficial.Ingesting protein prior to sleep is done because our body is highly anabolic during sleep - this is the time men's free-testosterone is at work. Combining an anabolic time period with protein synthesis is a great combination to ensure maximal recovery.
For best results check out our top-selling Atomic Strength FUEL X30 post-workout and take directly before you sleep.