Structure for Strength Training Programming
There are a lot of elements and areas to consider when strength training. One of the simplest is overload, you must be pushing the body to not just the intensity (Absolute 1RM) but the volume (E.G 5×5 @75% to then 77.5% another week and so on). Then with this comes the need for rest and adaption. A model called supercompensation is the theory behind this adaption, a heavy squat or pull session could be 2-3 days of recovery before you can and should repeat a similar intensity, within this time if you squatted again you would perform worse and just dig the compensation too far and never reach beyond your current state
Along with this maximal strength work you should structure periods of various strength/power protocols: High rep, tempo/paused based training to build stability within a range, control and to challenge strong midline stabilisation. Also, more ballistic based protocols like Box squats or speed squats at submaximal loads, focusing on the rate at which you can produce Max force, this will then help movements such as the phase from the mid-thigh to extension in the snatch and clean.
If you had one competition all these elements can be carefully used and build into one another to bring the athlete in peak shape for that 1 contest, for example a weightlifter. However, in the sport of CrossFit or other sports with sporadic competition calendars the structure and programming comes crucial, balancing these elements based on the individual weakness and their ability to recover and adapt is key to make these mad gains and pull these horrid facials when busting PBs.
Written by Coach OBH