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

In this episode of the Performance Plus Programming Podcast, Zachary Long and Johnny discuss the importance of heart rate monitors in conditioning training, emphasizing the accuracy of chest straps over wrist-based monitors. They explore personal experiences with different devices, the impact of caffeine on performance, and the significance of tracking heart rate data for effective training. The conversation highlights the need for precise monitoring to achieve desired physiological changes during workouts.

Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/ 

 Takeaways

• Heart rate monitors are essential for understanding physiological responses.
• Chest straps provide more accurate heart rate data than wrist monitors.
• Using heart rate data can help optimize conditioning training.
• Caffeine intake can significantly affect workout performance.
• Tracking wattage can be an alternative to heart rate monitoring.
• Placement of wrist monitors is crucial for accurate readings.
• Personal experiences with heart rate monitors can vary widely.
• Understanding energy systems is key for effective training.
• CrossFit athletes can benefit from heart rate monitoring during Metcons.
• Age can influence caffeine sensitivity and workout intensity.

 Chapters

• 00:00 Introduction to Heart Rate Monitors
• 03:12 The Accuracy of Heart Rate Monitoring Devices
• 05:56 Training Insights and Personal Experiences
• 09:10 Caffeine and Performance Impact

In this episode of the Performance Plus podcast, we discuss the importance of Zone Two cardio for CrossFit athletes, emphasizing its role in building aerobic capacity and improving overall performance. The conversation covers the physiological benefits of training in this zone, including increased mitochondrial density and heart efficiency. Zach and Johnny also explore other training zones, such as tempo and threshold, and their relevance to CrossFit programming. Practical advice on how to incorporate these training methods into a CrossFit regimen is provided, along with insights on balancing endurance training with CrossFit workouts.

Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/ 

 Takeaways

• Zone Two cardio is essential for building aerobic capacity.
• Training in Zone Two increases mitochondrial density.
• A stronger heart leads to better performance in workouts.
• Zone Two cardio is less taxing on the body than high-intensity training.
• CrossFit athletes often neglect Zone Two training.
• Tempo and threshold zones are important for overall fitness.
• Zone Five training focuses on maximizing VO2 max.
• Proper programming can prevent overuse injuries in athletes.
• Balancing CrossFit with endurance training can enhance performance.
• Taking breaks from CrossFit can help maintain fitness levels.

Chapters

• 00:00 Introduction to Zone Two Cardio
• 02:53 Benefits of Zone Two Training for CrossFit Athletes
• 06:03 Understanding the Heart's Role in Zone Two Training
• 08:50 Exploring Tempo and Threshold Zones
• 12:06 Maximizing Performance with Zone Five Training
• 14:54 Practical Applications and Programming for CrossFit Athletes
• 18:11 Balancing CrossFit and Endurance Training

In this episode, Zachary Long and Johnny discuss the intricacies of energy systems in fitness, particularly in the context of CrossFit and functional fitness. They explore the three main energy systems—phosphagen, glycolytic, and oxidative—how they function, and their importance in training. The conversation delves into the concept of lactate threshold, its role in performance, and strategies for effectively training these energy systems to enhance overall fitness and conditioning.

Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/
 
Takeaways

• You can't just rely on one type of training for conditioning.
• Understanding energy systems is crucial for effective programming.
• The lactate threshold is a key metric for performance.
• Training should target specific energy systems intentionally.
• Improving lactate threshold enhances overall fitness capacity.
• Aerobic training supports recovery in high-intensity workouts.
• Intensity and recovery are critical in energy system training.
• Using power output can be more effective than heart rate zones.
• CrossFit athletes need to balance intensity with recovery.
• A solid understanding of energy systems aids in better programming. 

Chapters

• 00:00 Introduction to Energy Systems in Fitness
• 02:46 Understanding the Three Main Energy Systems
• 06:09 The Role of Lactate Threshold in Performance
• 12:06 Training Strategies for Energy Systems
• 20:51 Conclusion and Future Programming Insights

In this episode, we dive into common advice athletes receive when asking how to improve conditioning—like joining a run club or doing Zone 2 cardio. While these strategies can help, they often overlook key factors needed to boost performance in functional fitness. We break down why these are only partial solutions and set the stage for more complete strategies that work for high-intensity training.

Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/ 

Takeaways

• You need to identify your weaknesses to improve conditioning.
• Conditioning involves understanding various energy systems.
• Zone two cardio is essential for endurance athletes.
• Strength plays a significant role in conditioning performance.
• Different athletes require different training focuses.
• The complexity of CrossFit requires a tailored approach.
• High relative intensity affects conditioning outcomes.
• Energy systems are interconnected with muscular systems.
• Understanding your max strength is crucial for conditioning.
• Future discussions will explore energy systems in detail.

Chapters

• 00:00 Introduction to Conditioning and Endurance Training
• 02:55 Understanding the Engine: Energy Systems in Conditioning
• 06:11The Importance of Individual Strength and Conditioning
• 09:01 The Interplay of Strength and Conditioning
• 11:55 Complexities of CrossFit and Conditioning
• 15:08 Looking Ahead: Energy Systems Explained