In this episode of the Performance Plus Podcast, Zach discusses the importance of accessory work for fitness athletes, especially those involved in CrossFit. He highlights that while well-programmed CrossFit classes are beneficial for general fitness, they often don't address individual weaknesses. To truly excel, athletes need targeted accessory programming that focuses on specific areas such as gymnastics skills, mobility, strength, and conditioning. Zach delves into how to break down complex gymnastic movements, perform targeted mobility tests, improve conditioning through varied workouts, and effectively use strength and prehab programs to enhance performance and prevent injuries. The episode also references several additional resources, including an 'Ultimate Mobility Checklist' and a 'Build Your Engine' ebook, for further guidance.

00:00 Introduction to Accessory Work for Fitness Athletes

00:10 The Importance of Personalized Programming

01:59 Gymnastics Skills: Breaking Down Complex Movements

03:50 Effective Mobility Work for Athletes

06:24 Optimizing Conditioning for CrossFit Athletes

09:00 Strength Programs: Key Components

10:41 Prehab Programs: Preventing Common Injuries

11:55 Conclusion and Resources

• Learning Gymnastics Skills Podcast
• Ultimate Mobility Checklist
• Build Your Engine eBook
• Proven Accessory Programs

In this episode of the Performance Plus Podcast, Zach discusses essential strategies for functional fitness athletes to overcome gymnastic skill hurdles, crucial for excelling in CrossFit. He emphasizes three critical areas: mobility, strength foundation, and movement-specific skills. Zach explains how lacking mobility can hinder proper form and efficiency in skills like handstand walks and ring muscle-ups. He also underlines the importance of building strict strength to prevent injuries and improve performance. Lastly, he offers insights on practicing gymnastics movements effectively by breaking them down into components. Resources like the ultimate mobility checklist and skill progression charts are provided to aid athletes in their journey.

• 00:00 Introduction to Gymnastics Skills for Functional Fitness
• 01:36 The Importance of Mobility
• 04:14 Building a Strong Foundation
• 06:00 Mastering Movement-Specific Skills
• 07:53 Conclusion and Resources

Resources

• Ultimate Mobility Checklist https://performanceplusprogramming.com/movements/
• Skills Progression Chart https://performanceplusprogramming.com/skills-chart-download/
• Proven Gymnastics Programming https://performanceplusprogramming.com/shop/program-category/gymnastics/

In this episode of the Performance Plus Podcast, Zach discusses why CrossFit athletes might benefit from lifting lighter weights to improve their Olympic lifts. Zach presents two studies supporting this argument, highlighting the importance of technique over maximal strength. The episode delves into the technical nature of Olympic lifts, emphasizing the need for practicing with lower fatigue to enhance motor learning. Zach also introduces resources such as a free weightlifting ratios calculator and various training programs available at Performance Plus to help athletes target specific weaknesses and improve their overall performance.

• 00:00 Introduction to the Episode
• 00:17 The Importance of Technique in Olympic Lifts
• 01:44 Analyzing Weightlifting Ratios
• 02:36 Study 1: Low Load High Repetition Training
• 05:02 Study 2: Insights from the USSR Olympic Team
• 06:23 Practical Applications for CrossFit Athletes
• 07:45 Performance Plus Resources
  • https://performanceplusprogramming.com/weightlifting-ratios-page/
  • https://performanceplusprogramming.com/shop/