How to create a crossfit training plan? It is best to ask a professional trainer to prepare a training plan. If you don't have this option, nothing is lost. You can even create a safe and efficient crossfit training plan yourself. All you need to do is follow a few tips. We advise crossfitists on how to create their own training plan step by step.
How to create a crossfit training plan?First of all, it should include all types of exercises that make up crossfit training, and then determine their sequence, duration and number of repetitions. The frequency of training cannot be forgotten either. The professional training plan should also include a warm-up.
Crossfit - how to create a training plan?
STEP 1 - warm-up
A warm-up is necessary before each training session, especially before such an injurious training as crossfit. Thanks to it, the flexibility of the muscles will increase, and thus prepare the body for strenuous physical exertion and reduce the risk of injuries. The warm-up should last from 5 to 15 minutes, during which exercises are indicated, such as jogging in place, swinging hands, jumping jacks, squats, jumps, twists of the torso, etc.
Check: Sample warm-up exercises
STEP 2 - define the type of exercise
Crossfit should include several types of exercise:
- static (isometric) - these are one of the safest and most effective exercises. The person exercising must remain motionless in a certain position for a few seconds. Then it goes to stretching the muscles
- dynamic - these are exercises aimed at building a dynamic force (the ability to overcome external resistance). These are mostly contraction-based exercises where there is a lot of movement
- coordination - this type of exercise improves the coherence of movements, which makes it easier to move around
- equivalent - these exercises are equivalent to those of the neuromuscular system and increase the work of the respiratory system, develop motor coordination, develop attention and shape motor memory
- hybrid - these are two or three exercises combined into one smooth movement. Thanks to the combination of various exercises, and thus - thanks to the involvement of many muscle groups, all in onestrength, speed and flexibility are formed by swinging
STEP 3 - define the sequence of exercises
Training is arranged in a circuit consisting of several or a dozen stations (exercises) that are performed one after the other. Only after the entire circuit has been made, there is a break. The entire circuit is 1 series repeated from 1 to 5 times. Training should start with dynamic exercises that involve many muscle groups and require the most energy.
STEP 4 - set the number of exercises, repetitions and duration of the training
The entire training should last 15-30 minutes. Each exercise is performed for a specified time (e.g. 1 min) or a specified number of repetitions (e.g. 25). A break occurs after completing the entire circuit and should last from 1 to 5 minutes, depending on the degree of training.
Distribution of trainings depending on the level of training:
- beginners should train 2-3 times a week. There is room for 6-8 exercises in the circuit, and each exercise should be performed for 30 seconds (or 20 repetitions). The entire circuit should be repeated 1-3 times;
- a moderately trained person should train 3-4 times a week. The circuit consists of 8-10 exercises, and each exercise should be performed for 60 seconds (or 20-25 repetitions). The entire circuit should be repeated 2-4 times;
- a highly trained person should train 5-6 times a week. There is space in the circuit for 10-15 exercises, each of which should be performed for 60-90 seconds (or 20-30 repetitions). The entire circuit should be repeated 3-5 times.
Circuit training for beginners
Circuit training at home and in the gym - training plans
STEP 5 - define the frequency of training
How many times a week do I train crossfit? Preferably 3-5 times.
STEP 6 - don't forget the training equipment
The equipment is not always required, but you can use dumbbells, barbells, balls or mats during exercise. Exercises with kettlebells and battle ropes are popular.
Check: Rope training - what is it and what is it?
STEP 7 - don't forget about training-free days
The crossfit training plan should include exercise-free days. The day off should be planned immediately after the training day, which means that the training should be repeated every other day (e.g. Monday, Wednesday, Friday - training, and Tuesday, Thursday + Saturday and Sunday - free). In this way, the body will have time to rest and regenerate, thanks to which it will function efficiently during the next workouts.
References: Chojnowska E. ,szystaki M., Intensive CrossFit training. Exercises for everyone. Family doctor's advice,ed. LITERATE, Toruń