#158 - Minimum Effective Dose for Former Competitors

Legion Strength & Conditioning Podcast

Moving into a phase of lower training volume as a competitor taking things less seriously can be a difficult transition. CrossFit demands a great deal, and when you’re accustomed to putting in the work to improve and progress, letting go of some of that progress, or even just slowing the rate of improvement, can feel like a big ask.

Is it possible to improve at a lower volume than competitors typically maintain in such a high-volume sport? Keeping intensity and strength doesn’t require much, but the ability to tolerate the demanding nature of competition and qualifiers can fade quickly. It really is a use-it-or-lose-it quality.

In this episode, we explore the concept of a minimum effective programme, whether such an approach can actually work, and discuss the changes in goals and pursuits we often see among former CrossFit competitors.

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Show Notes:

• [00:00] Former competitors struggling to take it easier

• [03:30] Can you improve if you reduce your training volume

• [05:00] The time and volume required to compete in CrossFit

• [07:00] The general pursuit of improvement in training

• [10:50] Having diverse training goals while doing CrossFit

• [14:15] Does competing in CrossFit allow you to do other things

• [19:00] Focusing on mastering skills after competing

• [22:00] What elements of CrossFit do you keep or omit when not competing

• [25:00] The classic CrossFit Football training template

• [27:00] The health benefits of training at a lower volume after competing