Unique Degree Cross
October 29th 2011 Posted at Model Trains
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Part I: Cross Fit, Does it really achieve the results it claims? by Mark Wine CSCS; NASM PT, PES, CES
Part I: Does cross fit lessen athletic performance: power & strength?
Cross fit claims to have unlocked the key to training for power, strength, lean muscle growth, dynamic / active range of motion, endurance, and fat loss. If this is true, then this is the holy grail of fitness. If this is true, then strength and conditioning coaches will not be needed. If this is true, then athletes will only need to attend three cross fit classes per week (about $150 for three days per week) and become the most dominant athlete of his/her time. Unfortunately, this is not true. Let's step back and explain how we train for strength and power to have a better understanding of how cross fit falls short of its claims.
How does one train for power? Power is defined as work performed per unit of time [1]; or the ability of the neuromuscular system to produce the greatest force in the least amount of time [2]; or how quickly a muscle can generate force [2]; or stated more simply, the ability to move an external stimulus (weight) as fast as possible. Power requires high intensity movement that is fast and explosive. This type of movement can almost fully deplete creatine phosphate (CP) stores and drastically reduce ATP levels. What is CP? CP is a high energy phosphate molecule [1] that is stored in limited amounts within the body and is the primary energy source during power movements. Power movements usually range from around 5-15 seconds, depending on the reps. Power movements can nearly fully deplete CP levels (50-70%) based off of the intensity level [1]. Once CP has been reduced, the ability to contract muscular power is eliminated or drastically reduced.
The next important molecule used to generate power is ATP. ATP is an important intermediate molecule, and without it, muscular activity and growth are impossible. ATP may only be slightly reduced or be reduced by 50-60% [1] depending on the duration and intensity of the exercise. Crossfit can guarantee depletion of ATP and definitely CP. Once this has occurred, it takes 3-5 minutes for ATP to be replenished and approximately 8 minutes for CP levels to be replenished. Therefore, during high intensity repeated bouts of complex movements, particularly Olympic or other power lifts, which are usually performed during cross fit (often with imperfect technique), it limits your ability to maintain or perform 70-80% near max loads (recommended for power increases). In fact, it's nearly impossible. To compensate there is a reduction in the amount of weight lifted during the movement being performed. Due to this reduction, your body will become adapted to these weight levels and will no longer make the necessary gains in power. By becoming adapted to less weight it reduces the body's ability to produce higher power outputs that was once performed. This leads to an eventual reduction in speed, quickness, vertical jumping ability, and anything else that involves power (sport performance).
The secondary limiting factor of cross fit in regards to its effect on power is the inability to maintain technique. This may be the most important and negative aspect of cross fit to analyze. An industry gold standard of all power movements is to keep technique while performing the exercise to activate the musculature that correctly translates to sport specific performance/movements, as well as reduce the likelihood of injury. Let's look analyze the power clean exercise briefly. This is one of the most heavily used movements in cross fit. This movement requires a high degree of skill and it takes time to develop the proper technique. The movement requires high energy output and can fully deplete energy stores within the muscles; this is why cross fit utilizes this movement because it ramps up caloric expenditure through massive levels of energy expenditure. When cross fit participants perform this movement, they often become fatigued and stand up to fast, which results in over activation of the lower back; thus increasing the likelihood of injury; perhaps through disc eruption and/or eventual disc degradation. A common technical mistake is to round the back (vertebral flexion) during the first pull up from the ground. This expands the back of the disc and pinches the front of the discs, thus leading to disc herniation [3]. If conscious of this problem, a cross fit coach or participant might reduce the weight load to make it through the numerous repetitions required. This weight reduction brings us back full circle to the main theme of this article, cross fit decreases the ability to generate more force, power, by working with consistently low weight loads. This leads to a decrease in athletic performance. We will not get into the proper progression of learning to clean, which cross fit ignores.
How does one train for Strength? Strength is defined as the maximal amount of force a muscle can produce [1]; or the ability of the neuromuscular system to produce internal tension to overcome an external force [2]; or more simply stated, the body's ability to push, pull, or stabilize a force (weight) that requires high amounts of energy and force. Training for strength has similar qualities to that of training for power and the two are often trained together in certain movements. The idea of CP and ATP depletion holds standard for strength as it does for power. Cross fit workouts reduce the ability to maintain strength during a workout, similar to power. The phosphagen and fast glycolysis energy systems (5-30 seconds of continuous work) are engaged during high force movements, strength and power. When performing cross fit, you are trying to take as little of break times as possible, while maintaining the maximal amount of repetitions and number of sets performed. These energy systems are used in the beginning of the exercise, but soon are passed through due to the duration of the exercise, thus resulting in the inability for the muscle to contract at a high force output. Therefore, by merely performing cross fit as your primary workout, you will indeed reduce your muscles ability to contract due muscular adaptation to decreased loads and a smaller muscular "cross sectional area." The cross sectional area is related to the force a muscle can exert [1]. Actin and myosin filaments within the muscles attach (cross) at optimal lengths and provide the muscle with the ability to contract with force. The cross sectional area is developed through specific training that requires strength gains, which in turn, can help increase power gains. If your body has greater cross sectional areas, while continuing to increase them through increased loads, you can continue to become stronger; or at least maintain current strength levels. The reduction in weight lifted (at least 60% of your 1 rep max) required to perform cross fit will eliminate and/or reduce your strength and power output capabilities.
The cross fit we know today, that has become the new trend of fitness, often thinks outside the standard. Cross fit will at times use original exercise variations and workout program variables. There is not one standard in fitness. However, there is a basic understanding of how to achieve results in strength and power. When cross fit tries to develop a better athlete through strength, power, agility, quickness, reactive agility, faster running / sprints, a greater vertical jump, greater flexibility, and generally performing better in any sport, cross fit is limited when used as the primary workout. Cross fit simply falls short in achieving these goals and often leads to decreased performance in Strength and Power.
SOURCES
1. The Essentials of Strength Training and Conditioning (3rd edition).
By, National Strength and Conditioning Association
Editors: Thomas R. Baechle and Roger W. Earle
©2008, 2000, 1994
2. NASM Essentials of Personal Fitness Training (3rd edition)
By, National Academy of Sports Medicine
Editors: Michael A. Clark, Scott C. Lucett and Rodney J. Corn
©2008
3. Strength Training Anatomy (3rd edition)
By, Frederic Delavier
©2010 by Editions Vigot
About the Author
Strength Coach Mark Wine is quickly gaining a reputation as one of the best trainers in the country for his work with NFL Players, high school and middle school athletes, as well as Olympic hopefuls. With his new athletic performance training center Functional Muscle Fitness he hopes to redefine sports performance / gym training.
For custom workouts, exercise videos and more check out http://functionalmusclefitness.com/
or check us out on Facebook http://facebook.com/Functionalmusclefitness/
Functional Muscle Fitness LLC
1091 Shary Circle
Concord, Ca 94518
(925) 689-3631 â
