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Well, the dates for this year’s open and regionals level competition are now up.  It’s happening!  The first open workout is scheduled to be announced February 26th 2015.  At fitness pain free we’re starting our pre-season preparation.  Month’s of off-season skill and strength work are starting to be blended with more conditioning work specific to what we’ll be seeing at the open this year.  We’ve spent the past 9 months building efficiency with gymnastics skills, olympic lifts and building baseline conditioning to carry us through the competitive season.  

We can never be completely sure of what will pop up in the open but if previous year’s events are any indication we can have a pretty good idea.  Doublets, AMRAPS with an average time of 10-12 minutes, snatches, clean and jerk, burpees and box jumps are all something we should be getting mighty good at.

This month’s programming is really getting specific.  If you’re wondering how to progress from off-season training to in-season, here’s how I do it.  If you don’t have a plan for training the last 2 months before the open, I’ve made the plan for you.  Check it out with the link below.

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What’s New?:

• Progressively adding more olympic weightlifting into met-con to prepare for the open while minimizing injury risk
• More dynamic gymnastics skill preparation.  I’m thinking we’ll be seeing more muscle-ups this year.  Be ready.
• Game plans for workout combos we might be seeing this year.  Build a knowledge database of how to approach your workouts so you’ll have the right game plan when you see the open workouts.
• Critical and non-critical workouts.  Part of any good training program is knowing when …read more
  
  

Lifters who want to build muscular size get overly fixated on lifting heavy. There are better, faster ways to get bigger. …read more

Don’t freak out, but not everyone is built for barbell back squats. Luckily, there are plenty of hardcore alternatives. …read more

Do you own the deadlift or does it own you? Here are the tactics you gotta use to kill your next PR. …read more

Train hard and heavy one day, then use pump work the next day. Why? Because you’ll build muscle and strength fast! …read more