Max Effort Black Box Revisited
elegant template that draws from the success of WestSide Barbell and of course, CrossFit. We have received numerous comments as to the efficacy of the program and we are hoping to post before and after stats as they come in. Smart manipulation of training helps not only to maintain the crushing metabolic conditioning of CrossFit but also builds elite levels of strength and power.
PROFILE
This athlete is eighteen years old. He will be entering his freshman year in college this fall and plans on playing linebacker in college. He was highly successful as a high school athlete. In football, he recorded the highest number of tackles totaled over two seasons and is the single season record holder for his school. This record stood for over sixteen years. His senior season, he placed third in the Kansas State Wrestling Championships with only one defeat all season. His high school weight room accomplishments include all time school best in the Power Clean, Jerk and the third best back squat in school history.
This background is important because it shows that the subject was trained but also highly motivated.
PRACTICE
For the last eight weeks, he performed the ME BLACK BOX template (see The Performance Menu April 2005). He missed one week practicing for the Metro All Star football game. The athlete rotated the following exercises during the time frame:
T= Hang Cleans / Squat Cleans
L= Back Squats (Olympic) / Front Squats
U= Bench Press / Incline Press
REPS
1st Rotation= 5x3
2nd Rotation 5x1
In addition to these changes the athlete modified his dietary practice, reducing additional servings on what was already a solid dietary practice for an 18-year-old male.
The results have been rather significant considering the initial level of fitness for this athlete. Below are some measurable results.
PRE
Height: 71”
Weight: 211 lbs
Clean & Jerk: 301.4 lbs
Thruster: 245 lbs
Back Squat: 380 lbs x 6
POST
Height: 71”
Weight: 202 lbs
Clean & Jerk: 313.5 lbs
Thruster: 275 lbs
Back Squat: 405 lbs x 6
Real World Vertical Jump (Two-Hand Basketball Dunk)
PRE: Close, but no cigar
POST: Clean two
CrossFit Diagnostics (post)
Grace 2:29
Fractured Fran 3:39
Karen 7:05
PROFILE
This athlete is eighteen years old. He will be entering his freshman year in college this fall and plans on playing linebacker in college. He was highly successful as a high school athlete. In football, he recorded the highest number of tackles totaled over two seasons and is the single season record holder for his school. This record stood for over sixteen years. His senior season, he placed third in the Kansas State Wrestling Championships with only one defeat all season. His high school weight room accomplishments include all time school best in the Power Clean, Jerk and the third best back squat in school history.
This background is important because it shows that the subject was trained but also highly motivated.
PRACTICE
For the last eight weeks, he performed the ME BLACK BOX template (see The Performance Menu April 2005). He missed one week practicing for the Metro All Star football game. The athlete rotated the following exercises during the time frame:
T= Hang Cleans / Squat Cleans
L= Back Squats (Olympic) / Front Squats
U= Bench Press / Incline Press
REPS
1st Rotation= 5x3
2nd Rotation 5x1
In addition to these changes the athlete modified his dietary practice, reducing additional servings on what was already a solid dietary practice for an 18-year-old male.
The results have been rather significant considering the initial level of fitness for this athlete. Below are some measurable results.
PRE
Height: 71”
Weight: 211 lbs
Clean & Jerk: 301.4 lbs
Thruster: 245 lbs
Back Squat: 380 lbs x 6
POST
Height: 71”
Weight: 202 lbs
Clean & Jerk: 313.5 lbs
Thruster: 275 lbs
Back Squat: 405 lbs x 6
Real World Vertical Jump (Two-Hand Basketball Dunk)
PRE: Close, but no cigar
POST: Clean two
CrossFit Diagnostics (post)
Grace 2:29
Fractured Fran 3:39
Karen 7:05
|
Michael Rutherford (a.k.a. Coach Rut) is the owner of Boot Camp Fitness. He has over a quarter-century of fitness coaching experience with athletes of all ages. He has also worked in hospital wellness environments and rehabilitation clinics. Rut holds academic degrees in biology, physical education, and exercise physiology and sports biomechanics. He is a USAW-certified Club Coach and is a CrossFit level-3 trainer. |
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