Enjoying CrossFit? Let’s Maximize Your Lifts!
Are you enjoying CrossFit but feel the urge to increase your PRs in the Big 3 lifts (squat, deadlift, bench press)? Many CrossFit enthusiasts share this goal. To effectively improve strength, it’s crucial to balance training frequency and load. Personally, I used to focus solely on lifting heavier weights for squats, but it wasn’t very effective.
In this article, I’ll share evidence-based insights into why training three times a week is particularly effective for those aiming to boost strength—perfect for beginners and CrossFit enthusiasts!
What Research Says About 3-Day-a-Week Training
One study investigated the effects of training frequency on muscle strength and hypertrophy. Subjects were divided into two groups:
- Group T1: Trained once a week with high volume (6 sets x 12 reps, 72 total reps per session).
- Group T3: Trained three times a week with low volume (2 sets x 12 reps per session, 72 total reps spread over 3 sessions).
Key Results
- Strength Improvement
- Group T3 saw up to 65% greater strength gains than Group T1 (T1: +43.5%, T3: +65.2%).
- Higher frequency promoted better neural adaptation and maximized training effectiveness.
- Perceived Fatigue (RPE)
- T3 sessions resulted in lower fatigue levels, making it easier to maintain consistent training.
- Muscle Hypertrophy
- Both groups experienced muscle growth, but hypertrophy levels were similar. This suggests total training volume impacts muscle growth more than frequency.
Why 3-Day Training Works
- Neural Adaptation
Frequent training improves neuromuscular efficiency, which is crucial for mastering complex movements in CrossFit. - Adequate Recovery Time
Spreading workouts over three days allows for sufficient muscle recovery while maintaining progress.(about recovery) - Prevents Overtraining
Properly spaced sessions help avoid fatigue accumulation, which can hinder performance and motivation.(about overtraining syndrome)
Beginner-Friendly Training Design
Beginners benefit greatly from 3-day programs due to faster strength gains and neural adaptation. Keeping fatigue low makes it easier to stick with the routine.
- Tips:
- Take 1–2 minutes of rest between sets.
- Use 65–70% of your 1RM to maintain proper form.
- Add a warm-up if needed.
Practical Advice for CrossFit Athletes
- Combine with WODs (Workout of the Day)
- Pair strength training with light WODs to avoid overtraining.
- Avoid intense or long cardio on strength days to prevent interference with power gains.
- If cardio is necessary, keep at least 3 hours between sessions.
- Incorporate Skill Work
Dedicate one of the three days to skill-focused training. For squats, for example, practice box squats or tempo squats with reduced weight to refine movement.
Conclusion
Training three times a week is an optimal frequency for improving strength while allowing adequate recovery and minimizing fatigue. In CrossFit, incorporating strength training as a foundation enhances overall performance and makes your WODs more effective.
Try this program and experience the benefits for yourself!
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References
Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in Physiology, 9, 744. https://doi.org/10.3389/fphys.2018.00744