I. Introduction
Several months ago, I had some conversations with Garrett Smith and a few others regarding the potential benefits of increased strength and gymnastics programming and shorter metcons sessions. I embarked on a 12-week project where I was going to do a mixture of gymnastics, Olympic lifting, and slow lifting with limited metabolic conditioning. All metcons were to be kept under 10 minutes, and most of them had a strength-bias. We suspected that 1) strength is the most important aspect of metcon, and 2) excessive metcon is unnecessary and possibly counterproductive.
I unofficially ended the project last week with PRs in the CFT and deadlift. Over a 10.5 week training period (45 training sessions to be precise), I hit 21 PRs in strength, metcon, and mixed workouts. Several of those broke long-standing PRs. A couple of them broke PRs set during this project.
I am making no conclusions beyond what worked for me. And what worked for me was a blend of strength, power, and gymnastics training with short, intense, and usually heavy metcons. I didn’t have to put up with sore joints like I did doing pure strength work, and I didn’t have to deal with a fried CNS like I did doing pure Crossfit. It’s a nice blend that kept me interested and focused every training session. I also recovered well (Saturday was an optional training day; I often skipped it, giving me a 4 day training week). Incidentally, I dropped body fat and increased my LBM over the last several months. -Gant Grimes
II. The Hybrid Program
1. Hybrid Program Notes
• These programs will increase static strength, explosive strength, and limit strength. This increase in strength will lead to substantial improvements in metabolic conditioning.
• Metcon should be short and intense. Keep it under 10 minutes (usually under 5). Keep it heavy, and keep it functional. Select workouts that require very little rest. Scale reps, rounds, or time before scaling weight! (This might be the most important bit you'll read on this). This is key to the neuroendocrine response we’re looking for. Find heavy metcons here.
• Use KB’s, tires, farming implements, stones, boat chains, and sledgehammers liberally. Row and Sprint often (Tabatas, 100s, 200s, 400s). Full body exercises (cleans, thrusters, swings) are great. Use couplets and triplets. NO chipper workouts.
• The exercise order and selection promotes increases in strength and, if you eat for it, lean mass. Everything you do on this program packs a substantial neuroendocrine wallop. Pick your metcon exercises accordingly. You should be shaving twice a day on this program.
• Eat more protein. If you’re Zoning, increase protein intake by 2-4 blocks and fat by 8-16 blocks. Do not increase your carbs (I have accounted for them in the fat increase).
• Go heavy, go hard, or don’t go at all. The volume is low enough, and the metcons are short enough that your CNS should be stable throughout the program. If you need a day off, take it. Don’t tear your body down while it’s trying to build itself up.
• Don't overthink it.
• Sleep like a fifth-year senior.
• Eat like the locusts of a Biblical plague.
• Eat lots of red meat. It’s just better. Consuming large quantities of blood-soaked animal tissue puts you in a better frame of mind to train like this. If you eat eggs, eat whole eggs.
2. Hybrid Program Variations
• There are three programs.
• The 3/1 program. I designed one for people who like the 3/1 CF schedule. Personally, I think 6 workouts in 8 days is a bit much. But you wanted it, so here it is.
• The novice strength-biased program. This is a 3/1/2/1 schedule. I got used to training like this doing the PMenu WOD, and I like it. It’s also an intermediate programming scheme discussed in Practical Programming. I wrote this program because I train with a guy who doesn’t need to do as much OLY lifting as I do. The power versions of the OLY lifts are done. There is also an extra day of push presses or rack jerks. If you train on Saturday, just do a regular WOD (this can be a little longer). If you train with weights, keep it light and drill some OLY lifts.
• The intermediate/advanced strength-biased program. This is my personal program. Saturday is optional. This is where I drill OLY by doing assistance exercises (snatch balance, tall cleans, etc.) and get on the rings. Or I get in the canoe, go mountain biking, or play a little judo. Saturday is not a hard training day for me. So yeah, I pretty much train 4 out of 7 days.
• For awhile, I was using a 5-day Practical Programming template for a beginning intermediate (H,M,H,off,H,L,off). Of course, you don't really program the OLY lifts that way, so there was a hodge podge of stuff in my log. The template I put out is also a little different from what I actually did. I'm trying to accommodate the advanced-novice to advanced-intermediate. Everybody can tailor the template to their own needs.
3. Other Concerns
• Do other stuff. It’s summer time. Walk, swim, play softball, ride a bike. Whatever. Don’t pass a bar, set of rings, or rock ledge without pulling yourself up on it.
• Substitute if you feel the need. I refuse to miss Murph or Filthy Fifty. If one of your favorite WOD comes up, do it.
• The exercise order optimizes the ability to work circa max in each exercise. If you don't understand why, don't change it.
• The exercise selection is based on the the neuroendocrine response and systemic adaptations associated with each.
• Deadlift every week. They’re good for your soul. Cool down with reverse hypers 2-4 times a week. They’re good for your deadlifts and thus good for your soul. Your back will thank you.
• 5 minutes a week of KB long-cycle clean & jerks has profound effects.
• Read Christopher Sommer’s article on front lever progressions (also has planche progressions).
• Read up on the Bulgarian method.
• Squat low for training. If you’re a guy, try to tea-bag the platform. You’ll be amazed how much you’ll be able to lift in a CFT when you only squat to regulation depth.
• The abbreviations are days of the week and weight, so M=Monday, T=Tuesday, etc. And it goes Heavy, Moderate, Light. Heavy is near maximal weight. Moderate is about 80-85% of max for several sets across; it's good for volume. Light is for drilling only on OLY lifts.
4. Sets, reps, and exercises (sets x reps)
• Welcome back to linear progression! We’re going to get stronger every week. Linear strength progression works a little differently in a program with gymnastics and metcon, so pay attention to what’s happening. I have borrowed heavily from Rippetoe, Everett, and Louie Simmons in designing this.
• OLY lifts should be 5-8 sets (or more) of singles or doubles. Look to Coach Burgener or the PMenu for additional programming ideas. You have to be careful with your loads and volume on this stuff. It can sneak up on you.
• The slow lifts should start with 3x5 (including dips and pull-ups). Drop to 3x3 after 6 weeks or whenever the volume becomes too much. You may also want to mix in some 5x3, 5x2 or 7x1. It’s your program! Eventually you’ll almost exclusively be doing either 1) med volume/high intensity or 2) low volume/stupid intensity!
• Only do one work set on the deadlift if you’re working with max numbers.
• Mix sets across with progressive loading. You can do 3x3 across one week and 5x3 progressive (working up to a 3RM) the next. Do progressive loading at least once every third workout for each respective lift.
• Work in some ME/DE days as necessary. We’re all about speed and power. I mix in plenty of box squatting so I can squat frequently. It helps your deadlift, too. Reverse hypers help everything.
• Westside box squats. Using about 50-60% of your 1RM squat down to a box, pause, and explode up. Westside recommends sets of 2 as the bar will slow down with reps beyond this.
• Deadlift every week (it’s worth repeating). If it tears you up like it does me, mix in some rack pulls and halting deadlifts. I love 3x6 snatch grip deadlifts off a 4” box.
• Substitute OLY lifts as needed. Play with the full and hang positions to optimize results. If you’re on the advanced program, do the full version at least once a week.
• I'd squat 3x per week, doing back squats twice per week and maybe OHS and front squats on a third (or fourth) day.
• For warm-ups, "rings x 2" means 2 sets of that progression. I do however many reps I feel like doing. And that's not very many. Within the warm-ups I do less than 50 pullups, pushups, and squats per week (and zero situps).
• The order of exercises is vital. You want speed, technique, and accuracy. You also want full use of your hips:
Warm-up >>> Gymnastics/Progressions >>> Oly Lifts/DE >>> Slow lifts/ME >>> Short strength based metcon (<10 min) >>> Posterior-Chain Movement
In rare cases, I'll do metcon first. For instance, if Fran comes up, I'll do that first before doing ME front squats. It just works for me.
5. Bottom Line
• Go fast, go heavy, and go hard. If you're doing sets across, increase it every time. Don't reset if you fail at 5, just drop to 3. If you're doing CF ME work (5 triples, 7 singles), go for a PR every time. Metcons are short, heavy, and functional. Don't rest.
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10-26-2008, 04:43 PM #1
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Hybrid Crossfit Strength/Metcon Program aka Gant Grimes Hybrid Program Write-Up
Last edited by bango skank; 10-27-2008 at 01:48 PM.
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10-26-2008, 04:44 PM #2
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
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III. The Hybrid Program Template
(H) - Heavy
(M) - Medium
(L) - Light
(Opt) - Optional
HS- Hand Stand
FL - Front Lever
HPC - Hang Power Clean
PP - Push Press
PC - Power Clean
P-Sn - Power Snatch
BS - Back Squat
OHS - Over Head Squat
FS - Front Squat
DL - Dead Lift
CJ - Clean & Jerk
SN - Snatch
WOD - Workout of the Day
360 - Full spin on the rings
L-Pullups - L-Sit Pullups
K2E - Knees to Elbows
GHR - Glute-Ham Raise
Burg on OLY days - Burgener Warmup
Reverse hypers
Windmills
IV. Examples
Example 1:
Monday: handstand work
C&J 5x2/7x1
squat 3x5
DL/RDL 1x5/1x12
reverse hypers or GH raises would be nice
chins
overhead situps
Tuesday: front lever
power snatch 5x2/7x1
bench 3x5
moderate metcon (3-5 mins.)
Wednesday: Rest
Thursday: L-sits
press 3x5
power snatch/power clean
front squats 3x3
heavy metcon
Friday: Off
Saturday: (20 minute workout)
KB work--long cycle C&J for 4-6 mins.
light to moderate metcon (7-20 mins.)
Sunday: Off
Example 2:
Monday: Handstand Training
DB Clean and Jerk
Back Squat
WOD
Tuesday: OHS
Bench Press
WOD
Corework
Wednesday: Handstand Training
Front Squat
Incline DB Press
Deadlift
Weighted Pulls
Thursday: Off
Friday: Snatch (w/DB)
Back Squat
Standing Press or Weighted Dips
WOD
Core
Saturday: Muscle-Up Training
Intervals (maybe)
Sunday: Off
Example 3:
Monday: Handstand Practice
1. Clean and Jerk (5 x 3)
2. Back Squat (3 x 5)
3. WOD
Tuesday: Front Lever Practice
1. Power Clean (5 x 3)
2. Bench Press (3 x 5)
3. WOD
Wednesday: Handstand Practice
1. Clean and Jerk (5 x 3)
2. Front Squat (3 x 5)
3. Deadlift (1 x 5)
3. Weighted Pull-ups (3 x 5)
Thursday: Off
Friday: Front Lever Practice
1. Dumbbell Snatch (5 x 3 Left and Right Arm)
2. Back Squat (3 x 5)
3. Press (3 x 5)
4. WOD
Saturday: WOD (Will Include Deads in this Metcon)
Weighted Pull-ups (3 x 5)
Sunday: OFF
There are as many ways to program your weeks as there are ways to skin a cat, so play around with it!
V. Additional Resources
Metcon/Strength Hybrid Program
Hybrid Program Heavy Met-Cons (Sub 10 min. Metcons):
http://www.board.crossfit.com/showthread.php?t=35062
Original Hybrid Program Threads/Question Threads:
http://www.board.crossfit.com/showthread.php?t=32641
http://www.cathletics.com/forum/showthread.php?t=2560
Adapting Crossfit
Integrating the Olympic Lifts with CrossFit by Greg Everett:
http://www.performancemenu.com/artic...ty&shortyID=34
A New Way to M.E. Black Box by Michael Rutherford:
http://www.performancemenu.com/artic...ty&shortyID=39
Detailed Programming of the Performance Menu WOD:
http://www.cathletics.com/wod/index.php?show=about
Gymnastics
Building an Olympic Body through Bodyweight Conditioning by Christopher Sommer:
http://www.dragondoor.com/articler/mode3/229/
Beast Skills - Gymnastics Tutorials:
http://www.beastskills.com/tutorials.htm
Bulgarian Training Principals
Bulgarian Training Ideas by Steve Gough:
http://www.mikesgym.org/articles/ind...=3&articleID=3
Bulgarian Training Video:
http://macthrowvideo4.com/BulgarianWeightlifting.wmv
Westside Training Principals, Max Effort and Dynamic Effort
The Periodization Bible - Part I, by Dave Tate:
http://elitefts.com/documents/period...le__part_1.htm
The Periodization Bible - Part II, by Dave Tate:
http://elitefts.com/documents/period...le__part_2.htm
Dynamic Effort for Strongman - Speed Kills By Chad Coy
http://www.elitefts.com/documents/dy..._strongman.htm
Miscellaneous Programming
Subjective Difficulty - Programming Reps for %/1RM
http://i296.photobucket.com/albums/m...Difficulty.jpg
What I've Learned from "Practical Programming" By Mladen Jovanović:
http://www.elitefts.com/documents/what_ive_learned.htm
Program Design for Athletes By Mladen Jovanovic:
http://www.elitefts.com/documents/pr...r_athletes.htmLast edited by bango skank; 10-26-2008 at 05:29 PM.
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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10-27-2008, 05:58 AM #3
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10-27-2008, 08:22 AM #4
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4846
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10-27-2008, 12:40 PM #5
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10-27-2008, 08:42 PM #6
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10-28-2008, 07:37 AM #7
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
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- Rep Power: 4846
From Gant:
Originally Posted by Gant GrimesLast edited by bango skank; 10-28-2008 at 03:59 PM.
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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10-28-2008, 09:08 AM #8
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10-28-2008, 09:13 AM #9
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4846
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10-28-2008, 10:34 AM #10
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10-28-2008, 10:52 AM #11
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4846
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10-28-2008, 12:03 PM #12
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10-28-2008, 03:43 PM #13
- Join Date: Jul 2006
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- Posts: 6,298
- Rep Power: 4846
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10-28-2008, 04:29 PM #14
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4846
Let me go ahead and throw this out there as another Hybrid Program:
Adaptable Generalized Training
http://agt.degreesofclarity.com/
"The AGT (or Adaptable Generalized Training) program is a general template for developing a broad base of physical fitness. In its basic form, it consists of concurrent strength training, Olympic weightlifting, sprinting, short- and long-duration conditioning, assorted skill practice, and flexibility. It emphasizes strength and power."
It is heavily influenced by Gant Grimes program... but with a greater endurance component.There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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10-28-2008, 05:11 PM #15
- Join Date: Sep 2006
- Location: Longmont, Colorado, United States
- Age: 49
- Posts: 8,606
- Rep Power: 7106
Good stuff, Bango!
If only you posted more details! j/k
Question: What are "rack jerks?" Are those the guys that curl in the squat rack?"Suffer the pain of discipline or suffer the pain of regret."
Training regularly but no progress?
You need one or more of these: more food, more weight, more reps or more rest.
Check out: www.muscleandbrawn.com
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10-31-2008, 12:23 PM #16
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4846
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04-14-2009, 09:46 PM #17
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12-21-2009, 04:28 PM #18
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12-21-2009, 04:52 PM #19
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12-21-2009, 05:40 PM #20
Although not completely on topic. I currently run a crossfit/hypertrophy routine. Been doing it for the past 3 months or so and couldn't be happier. I love being able to do the funky gymnastic stuff. Makes it all the more fun.
http://sagefit.wordpress.com/
Becoming A Success In The World Of Fitness
Learn how to make a six figure salary in the world of fitness. Tips for personal trainers, fitness business owners and more.
BS Exercise Physiology
BS Nutrition
ACSM Certified PT
Owner of Sage: Exclusive Fitness Center in Whitestone, NY and Sage Studios in Astoria, NY.
www.sagefit.com
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06-21-2011, 09:31 AM #21
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06-21-2011, 09:55 AM #22
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08-13-2011, 03:26 PM #23
Hey Bango,
First of all I'd like to thank you for this comprehensive program. *I've been crossfitting a short amount of time, but have already noticed strength decreases. *I hope (I have a good feeling) that this program will allow me to continue to improve my conditioning, flexibility, etc. while actually making gains in strength, rather than the losses I've been experiencing.
I don't know if you're still out there, but I wanted to ask you a question. *When you say 5x3, or 5 sets of 3, do you want the first 4 sets to be working up to a max weight on the 5th set?...or do you want all of the sets to be done at the same weight. *Also, should you be failing on the last set?...and if you fail before the last set, you just keep increasing the weight, but shoot for less reps?
I hope you're still around to answer these questions, I hope to start this Monday.
Thanks again!
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10-20-2011, 11:49 PM #24
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08-08-2013, 07:06 PM #25
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