Today we talk about a training program that you can find inside the crossfit And that may have already heard. But maybe you are not very clear what it differs from crossfit "traditional". We talk about crossfit harden. If you have ever considered working on improving your resistance, or practices some resistance sport such as running, Swimming or cycling, this article will interest you. Go by putting several bottles of water in the fridge because you will need. We start!

What is Crossfit Endurance?

The first thing is to know what it means crossfit endurance:

This program has been created by coaches and athletes with the main objective of Improve the potential of athletes In resistance or high performance sports, specifically improve Its strength and conditioning. To achieve this, the crossfit endurance Use only proven methods, such as high intensity training at intervals, focusing on Aerobic speed and power exercises. All this to grow physically and mentally. Does this mean that if you are not an athlete and do not compete, the crossfit endurance Isn't it for you? No. Although this goal was designed and there are many professional athletes who use it, if you already have a certain physical form and want to improve it even more or enhance your resistance, you can also join. This method is usually done style Boot Camp, that is, it follows a training style or military training through circuits.

What is this type of training?

He crossfit endurance It is based on the premise that Very long resistance workouts have a higher risk of injury, They favor the lack of energy and power And even influence sports longevity. Not to mention how incompatible this type of training is personal, family, family and work tan extensive That's why, training of this method They do not last more than 2 hours (Generally less). This type of training tilizes the basic principles of crossfit conventional such as:

• The basis that Routine is the enemy. That is why training is very varied.
• The use of functional exercises high intensity.
• First the technique and then the intensity. It is not worth everything, if you have to sacrifice intensity to have a 10 technique, it is done.

In this program Use the model crossfit And, in addition, I know They add sessions with Specific exercises to work resistance. HE Work with a minor load to which you would use in your usual training, But more intensely to get the body to periods of increasingly long intensity. It must be a Personalized program and vary based on sport For those who are training. That is, you should not perform the same training of crossfit endurance Your friend who wants to improve his swimming performance, than your neighbor who wants to endure more when he practices athletics.

Benefits of training with crossfit endurance

• You will have one greater capacity for sacrifice and overcoming.
• You will avoid stagnation by changing the way of training and doing it in a very varied way.
• You will work more the quality of training than the quantity.
• You will avoid injuries for training too long or that neglect the technique.
• You will increase your cardiovascular capacity, your power and your speed. These are the high performance pillars.
• You will consume more energy favoring weight and fat loss.
• You will work your strength, increasing your muscle mass.
• You will decrease the recovery time Between training.
• You will improve your times In your favorite sport.

In summary: You will be stronger.

Workout crossfit endurance (example)

We are going to give you an example of weekly training with crossfit endurance To get an idea of ​​what we are talking about. As we have already said, these training They must be personalized depending on your goals, so We recommend that you go to a Coach Specialized in this method to program yours. This is a standard model For an athlete who wants to improve his resistance in a single sport, Running For example.

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In this example, interval training could be according to your physical and objective form: X Repetitions of x meters (or in x time) with x minutes of rest between repetitions. It could also be done by stipulating a number of tábatas. If you don't know what that is, stop by Our article about the tábata method. 👈🏻 Intense, right?

Recommendations

He crossfit endurance It is done to get your best performance, hence, to achieve this, you have to follow some recommendations both when practicing it and in your lifestyle.

• He warming and stretching should be more intense than in conventional training. So much so that when you start the WOD, you will feel that your training had already started a while ago.
• The essence of endurance is to train at high intensity, but with a correct technique, so it is important that you advise you with your Coach In this regard. Never sacrifice technical for greater intensity.
• In it crossfit endurance take one good food It is not an option. Eating well will be part of your training. You must eat enough proteins and carbohydrates (yes, hydrates), but always in a healthy way, no rulings.
• The sports supplements are an option (just like not taking them) and can help advance something faster, but always in a controlled and advised way For an expert in the field. With health it is not played.
• Another of the pillars of endurance They are the benefits of rest to become strong. You will have to pay attention to rest times and let the body stand between sessions (Wait at least 3 h Among your training crossfit and the session endurance and leave one day off without training) and Sleep enough. Only then can you pay and improve your times.
• Before starting with this method Establish your current level and your goal, so you Coach You will know which program to implement to achieve it.
• He Training program must be personalized. Do not take your friend's, we know each other.
• Don't worry if you see you Coach LOAD LOWER YOU or the intensity in training. Certain criteria are followed when it comes to raising or lowering the load, always with the aim of improving resistance. Moreover, a good Coach You will not hesitate to lower it if necessary.
• The training should not last more than 1:30 h - 2 h.
• Do not train without having finished digestion, so it does not give up to 100 %.

Conclusions

It can be said that the crossfit endurance It is not for everyone, since it is a high intensity training program for which a certain physical form is required. This does not mean that you need to be a great athlete, but that You will have to be something in shape and have practiced another type of training Before entering the endurance. It is vital that You are clear about the objectives What do you want to reach before opting for this method, and be aware that it will be hard. Of course, you will notice in your daily life that you are much more resistant, strong and functional. If you are athlete and want to continue improving your brands, without a doubt the crossfit endurance It is for you. What is clear is that if you dare to optimize your potential with this method, nor popey in full spinach will make you shade. Have you tried it? Would you like to do it? Leave us your comment. 👇🏻