Category: Training

To get better at CrossFit, your lifting program should focus on functional strength, power, and explosiveness. CrossFit combines Olympic weightlifting, powerlifting, gymnastics, and metabolic conditioning—so your lifts should train you across those dimensions.

Here’s a breakdown of the key types of lifts you should be doing:

1. Olympic Lifts

These develop explosive power, coordination, and full-body strength.
• Clean & Jerk
• Snatch
• Power Clean
• Hang Clean
• Hang Snatch

These are technical lifts, so consider working with a coach if you’re new to them. Break them down into components like front squats, overhead squats, and pulls to improve form.

2. Powerlifting Movements

These build raw strength and are foundational for many WODs.
• Back Squat
• Front Squat
• Deadlift
• Bench Press
• Overhead Press (Strict Press)

Add tempo variations or pauses to build control and strength through the full range of motion.

3. Accessory Lifts for Stability & Control

These help strengthen weak points and improve CrossFit performance:
• Romanian Deadlifts (hamstrings, grip)
• Bulgarian Split Squats (unilateral leg strength)
• Barbell Rows or Pendlay Rows (posterior chain)
• Push Press (transfers to jerks and overhead work)
• Thrusters (combo of front squat + push press—CrossFit classic)

4. Gymnastics Strength Support

These aren’t barbell lifts, but they’re critical for building the upper body and core strength needed for gymnastics work in CrossFit:
• Strict Pull-Ups / Chest-to-Bar
• Strict Handstand Push-Ups
• Dips / Ring Dips
• Toes-to-Bar

Add weighted variations if bodyweight is easy.

5. Core & Stability Work

A strong core is essential for nearly every movement in CrossFit.
• Barbell Rollouts
• Hanging Leg Raises
• GHD Sit-Ups
• Plank Variations
• Farmer’s Carries

Programming Tip

A good weekly split for lifting to support CrossFit might include:

•   Day 1: Olympic lift + squat
•   Day 2: Deadlift + gymnastics strength
•   Day 3: Olympic lift (variation) + press
•   Day 4: Front squat + accessory work
•   Day 5: Complexes (e.g. clean + front squat + jerk) + core

I have worked all of the above into my gym routine and seen improvements. I’m not aiming to be a competitive Crossfitter just a healthy rounded athlete with strength, flexibility and speed so I recommend complimenting CrossFit with other sports like soccer etc

To improve your swimming through gym training, we’ll focus on strength, power, and mobility—targeting key muscle groups involved in swimming: shoulders, back, core, glutes, and legs.

Here’s a 3-day gym plan centered around lifts to complement your swimming. You can do this alongside your swim training.

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🏋️‍♂️ Day 1 – Upper Body Power & Pulling Strength

Focus: Back, shoulders, and arms (mimicking swim strokes)

Warm-up (10 min)
• Arm circles, band pull-aparts
• Lat stretches, light rowing

Lifts & Strength
1. Pull-Ups / Chin-Ups – 4 sets of 6-10 reps
2. Barbell Rows – 4 sets of 6-8 reps
3. Lat Pulldown (or single-arm cable pulldown) – 3 sets of 8-12
4. Face Pulls – 3 sets of 12-15 (rotator cuff & scapula health)
5. Biceps Curls – 3 sets of 10-12 (freestyle catch strength)
6. Plank Row (Renegade Row) – 3 sets of 10 (core + pulling power)

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🦵 Day 2 – Lower Body & Core Drive

Focus: Leg drive, hip extension, and trunk rotation

Warm-up (10 min)
• Dynamic stretches, band hip openers
• Glute bridges, bodyweight squats

Lifts & Strength
1. Deadlifts – 4 sets of 5 reps
2. Bulgarian Split Squats – 3 sets of 8 each leg
3. Barbell Hip Thrusts – 3 sets of 10
4. Romanian Deadlifts (RDLs) – 3 sets of 10 (hamstrings/glutes)
5. Cable Woodchoppers – 3 sets of 12 each side (core rotation)
6. Ab Rollouts / Hanging Leg Raises – 3 sets to failure

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💥 Day 3 – Explosive Power & Mobility

Focus: Power for starts, turns, and transitions. Mobility to prevent injury.

Warm-up (10-15 min)
• Dynamic mobility flow: thoracic rotations, deep lunges
• Light kettlebell swings or medicine ball slams

Lifts & Explosive Movements
1. Power Cleans / Hang Cleans – 4 sets of 3 reps
2. Medicine Ball Slams – 3 sets of 10
3. Kettlebell Swings – 3 sets of 20
4. Box Jumps – 3 sets of 6
5. Overhead Squats or Dumbbell Y-Press – 3 sets of 8 (mobility + strength)
6. Shoulder Dislocates with a band – 3 sets of 15 (mobility work)

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Notes:
• Rest: 60–90 seconds between sets
• Swim: Adjust based on fatigue. Gym days can be paired with technique or low-intensity swim sessions.
• Deload: Every 4–6 weeks, reduce volume/intensity by 50% for recovery.
• Progression: Increase weights or reps weekly where possible.

As a Marathon Major All Star there’s one thing I know about and its building strength to see you through the 26.2m. If you’re aiming to get stronger for marathon running, the gym plan needs to support running economy, fatigue resistance, and injury prevention. That means building durable legs, a stable core, resilient joints, and efficient movement patterns.

Here’s a gym-based strength plan (2–3 days/week) tailored specifically to support marathon distance performance.

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🏋️‍♂️ Marathon-Specific Strength Plan (2–3 Days/Week)

🧠 Training Goals:
• Improve muscular endurance and fatigue resistance
• Strengthen glutes, hamstrings, calves, and core
• Improve postural stability for late-race form
• Prevent injuries in knees, hips, ankles, and lower back

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🗓️ Weekly Structure Overview

Day Focus
Monday Run + Strength: Full-Body Stability & Strength
Wednesday Run + Strength: Posterior Chain & Core
Friday Optional Gym: Plyometrics + Mobility

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💪 Day 1 – Full-Body Strength & Running Posture

1. Trap Bar Deadlifts (or Barbell) – 4 sets of 5 reps
   → Builds strength in glutes, hams, low back without frying CNS
2. Bulgarian Split Squats – 3 sets of 8 reps each leg
   → Single-leg strength + balance for efficient stride and hip control
3. Standing Calf Raises (weighted) – 4 sets of 12–15 reps
   → Improves calf endurance for propulsion, stabilizes ankles
4. Bent-Over Rows (Barbell or Dumbbell) – 3 sets of 10
   → Maintains upper-back posture during long runs
5. Weighted Plank Holds or Deadbugs – 3 sets x 1 min
   → Deep core strength for maintaining posture and stability

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🦵 Day 2 – Posterior Chain & Core Focus

1. Romanian Deadlifts (Barbell or Dumbbell) – 4 sets of 8
   → Emphasizes hamstrings & glutes = power + injury prevention
2. Step-Ups with Knee Drive (weighted) – 3 sets of 10 each leg
   → Builds hip stability, drive phase strength
3. Seated Calf Raises – 3 sets of 15
   → Soleus focus for long-run fatigue resistance
4. Pallof Press (Anti-Rotation Core) – 3 sets of 12 each side
   → Trunk control = better energy transfer while running
5. Glute Bridge Marches – 3 sets of 20
   → Targets glute medius = hip control during gait

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💥 Day 3 – Plyometrics + Mobility (Optional but Powerful)

1. Box Jumps (moderate height) – 3 sets of 5
   → Improves neuromuscular coordination & elastic rebound
2. Jump Rope or High Knees – 3 x 30 seconds
   → Promotes foot speed and light ground contact
3. Walking Lunges with Rotation – 3 sets of 10
   → Mobility + strength + dynamic control
4. Band Monster Walks / Lateral Band Walks – 3 sets of 15
   → Glute activation and knee tracking
5. Thoracic Spine & Hip Mobility Flow – 10 mins
   → Keep your stride long, smooth, and efficient

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🗓️ How It Fits Into Marathon Training

Strength Day Pair With Run Type
Monday Recovery or easy run (short)
Wednesday Midweek moderate run or intervals
Friday Rest or cross-train day (can be low impact)

On long run days, skip the gym and focus on recovery.

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🧠 Pro Tips:
• Keep weights challenging, but not to failure (aim RPE 7–8).
• Track progress with lifts just like your mileage.
• Deload every 4–6 weeks or during peak run mileage weeks.
• Always prioritize quality of movement over load.

To improve your Brazilian Jiu-Jitsu (BJJ) through gym training, your lifts should focus on grip strength, core stability, posterior chain power, and full-body control. BJJ is all about leverage, control, mobility, and endurance, so your lifting program should build strength that directly supports those qualities—without sacrificing flexibility or movement.

Here’s a list of the most effective gym lifts to support your BJJ game:

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1. Grip & Pulling Strength (Hugely Important in BJJ)
   • Deadlifts
   • Builds full-body strength and strong grips
   • Try double overhand grip or fat bar variations
   • Pull-Ups / Chin-Ups (weighted if strong)
   • Wide, narrow, neutral grip variations
   • Also try towel pull-ups or gi grip pull-ups to mimic BJJ grips
   • Barbell or Dumbbell Rows
   • Strengthens upper back and grip control
   • Farmer’s Carries (Heavy)
   • Grip endurance, posture, and trap strength
   • Kettlebell Swings or Snatches
   • Builds grip endurance, posterior chain explosiveness

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2. Core & Rotational Strength
   • Barbell Rollouts or Ab Wheel Rollouts
   • Core control under load
   • Landmine Twists or Russian Twists (weighted)
   • Rotational strength for guard and sweeps
   • Hanging Leg Raises / Toes-to-Bar
   • Great for hip flexor and core strength
   • Turkish Get-Ups
   • Core, shoulder stability, and full-body coordination

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3. Posterior Chain & Hip Hinge
   • Romanian Deadlifts / Single-Leg RDLs
   • Build glute/hamstring strength and balance
   • Kettlebell Swings
   • Hip explosion and endurance
   • Glute Bridges / Hip Thrusts
   • Key for guard retention and hip escapes

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4. Squats & Leg Drive
   • Front Squats
   • Strengthens quads and core without taxing the spine
   • Bulgarian Split Squats
   • Balance, knee control, unilateral strength
   • Goblet Squats
   • Good for mobility, warm-up, and core engagement

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5. Functional Strength / Full Body
   • Sandbag Shouldering or Carries
   • Mimics moving a resisting opponent
   • Sled Pushes/Pulls
   • Builds leg drive and conditioning
   • Bear Crawls / Loaded Carries (e.g. Zercher)
   • Midline stability, grip, and posture under stress

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Sample Weekly Split for Lifting + BJJ

Keep it 2–3x/week to avoid overtraining with your mat sessions:

Day 1 (Strength Focus)
• Deadlifts
• Pull-Ups
• Bulgarian Split Squats
• Hanging Leg Raises

Day 2 (Explosive/Functional Focus)
• Kettlebell Swings
• Front Squats
• Landmine Twists
• Farmer’s Carries
• Sandbag Shouldering

Day 3 (Optional Core & Mobility)
• Turkish Get-Ups
• Ab Rollouts
• Hip Thrusts
• Deep Goblet Squats (tempo)