How to get the most out of volume training:

Nick | 04/16/2014 | 7

Volume training comes up as the strength portion of class on a semi-regular basis.  Some days we focus on upper body pushing movements (pushups, ring dips, handstand pushups, etc.) and other days we focus on upper body pulling movements (ring rows, pull ups, muscle ups, etc.).  Working on these movements in this format is a great way to build strength and consistency in them so when they come up in a WOD, we’ve already built them up well enough to go hard and trust our bodies to move well.

So how do we get the most out of volume training?  We do it on a regular basis and we do it with consistently good movement patterns.  It will show up in our programming here every few weeks or so, but more regular volume training can be very helpful towards more regular progress in these movements.  We welcome all of you (especially those who don’t have other regular “homework” that we’ve given you) to spend some time before or after class once or twice a week to add some additional volume training to your schedule.  A little consistency goes a long way, and I promise you that if you’re hitting it at least once a week you’ll see marked improvements in your upper body gymnastic based movements.

STR:

Pulling Volume Training
EMOM 20

WOD: (from 11/8/13)

8 rounds
8 KBS (2/1.5)
20 double unders