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/

Maximizing Performance for Hyrox: A CrossFit Athlete's Guide

In this episode of the Performance Plus Podcast, Zach hands over the reins to Coach Johnny B, a CrossFit Level 3 trainer with extensive endurance event experience. Johnny shares his insights from recently competing in the Hyrox event in Atlanta, offering valuable advice for CrossFit athletes who are interested in participating in Hyrox. He discusses his training regimen, which includes a mix of CrossFit-style workouts and endurance training, and provides observations on how different types of athletes performed. Johnny also emphasizes the importance of building a strong aerobic base and offers tips for maximizing performance in future Hyrox events.

00:00 Introduction and Episode Overview
01:15 Johnny B's Hyrox Experience
03:11 Training Insights and Observations
04:59 Performance Analysis and Recommendations
11:07 Final Thoughts and Future Plans

In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks down the primary goal of Ski Erg, which is to generate power through a limited range of motion at a high frequency, rather than pulling the cord through its maximum range. He outlines the four key phases of the Ski Erg movement: the catch, drive, follow-through, and recovery, providing detailed instructions for each. Additionally, he offers tips on setting the damper correctly and maintaining an optimal stroke rate. The episode concludes with recommendations for conditioning programs available on PerformancePlusProgramming.com. For those needing a visual guide, a video version is available on Zach's YouTube channel, TheBarbellPhysio.

00:00 Introduction to SkiErg Technique

01:00 Understanding the Goal of SkiErg

02:03 Proper Stance and Setup

02:40 Phases of the SkiErg Stroke

03:44 The Drive Phase

05:19 The Follow Through

07:19 The Recovery Phase

08:06 Adjusting Damper and Stroke Rate

09:53 Conclusion and Additional Resources

In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged in CrossFit and Olympic weightlifting. He emphasizes the need for targeted mobility work rather than general stretching, highlighting the importance of assessing individual mobility limitations to enhance performance and reduce injury risk. The conversation covers the effectiveness of foam rolling, static stretching, and a structured three-step approach to improving mobility that includes opening up range of motion, building strength in that range, and integrating it into functional movement patterns. Zachary also shares resources for athletes to improve their mobility effectively.

Takeaways

• Mobility is crucial for performance-based goals.
• CrossFit challenges the body's mobility more than other sports.
• General stretching does not significantly reduce sports injuries.
• Targeted mobility work is essential for performance improvement.
• Foam rolling provides temporary benefits but is not a long-term solution.
• Static stretching should be done 5-10 minutes per week for best results.
• Building strength in new ranges of motion is vital for mobility retention.
• Integrating mobility work into functional movements enhances performance.
• Eccentric training can significantly improve mobility.
• Specific mobility programs yield faster progress than general ones.

Chapters

• 00:00 The Importance of Mobility for Fitness Athletes
• 02:48 Targeted Mobility Work for Performance
• 06:14 The Role of Foam Rolling in Mobility
• 08:59 Static Stretching and Its Effectiveness
• 12:01 A Three-Step Approach to Improving Mobility
• 14:57 Conclusion and Resources for Mobility Improvement

Mastering Rowing Technique for Improved CrossFit Performance

In this episode of the Performance Plus podcast, Zach focuses on the often overlooked rowing technique crucial for CrossFit athletes. He covers key points such as proper foot placement, initial setup positions, and a three-step sequence to enhance rowing efficiency. Zach emphasizes the importance of maintaining vertical shins, correct arm pulls, and the synchronization of leg drive with arm movements. He also discusses adjusting the rower's drag factor and the optimal strokes per minute for different workout intensities. Lastly, Zach introduces the 'Rower Build Your Engine' program, aimed at significantly improving rowing performance over six weeks.

00:00 Introduction to Rowing Technique

01:02 Foot Placement and Initial Setup

03:21 Leg Drive and Handle Movement

05:01 Arm Pull and Full Stroke Sequence

07:28 Drag Factor and Stroke Rate

09:36 Conclusion and Program Recommendation

In this episode of the Performance Plus podcast, Zach explores strategies for improving performance in the 2025 CrossFit Open, starting February 27th, 2025. He highlights the recent shift towards more inclusive and conditioning-biased workouts in the Open, providing examples from past years. Zach offers specific insights into important movements likely to appear, such as muscle-ups, double-unders, and thrusters, and recommends key Performance Plus programs to enhance endurance, gymnastics skills, and overall conditioning in preparation for the Open.

00:00 Introduction to the CrossFit Open Preparation

00:48 Understanding the Shift in CrossFit Open Programming

02:54 Analyzing Past Workouts and Trends

06:08 Key Movements to Focus On

07:50 Performance Plus Programs to Boost Your Open Prep

10:01 Final Thoughts and Encouragement