The Paul Weber Podcast

Send us Fan MailIn this episode, we cover:TermsThe autonomic nervous system - anatomy and functionsAutonomic balanceSympathetic toneTypes of Exercise and How each Affects Autonomic Balance Acutely and ChronicallyAerobic exercise (with some key differences between low intensity and medium-high intensity)Resistance exerciseThe Athlete's Autonomic Nervous SystemThe Phases of OvertrainingSympathetic overtrainingParasympathetic overtrainingKey TakeawaysThe goals of chronic training — from an autonomic nervous system standpoint — are to:deepen resting parasympathetic dominancesharpen the acute sympathetic response to exerciseaccelerate post-exercise autonomic recoveryHRV monitoring over time is the most accessible tool athletes have to track whether training is achieving those goals or not.---Whenever you're ready, there are 4 ways I can help you:​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

Send us Fan MailIn this episode, we discuss the evolution of fitness sport over the last 10-15 years. We cover:professionalization - the maturation of the fitness sport ecosystemeducation - understanding of sport-specific demandsindividualization - the coaching industryearly specialization - pros and constechnology---Whenever you're ready, there are 4 ways I can help you:​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

Send us Fan MailIn this episode, we answer these common questions:Should I focus on bodybuilding/hypertrophy?How much can I condition and still get stronger/build muscle?How much Zone 2 should I do?What specific skill work do I need?Should I bulk or change my nutrition?How much, if any, metcons should I actually do?If I am doing metcons, should I separate them from strength training?---Whenever you're ready, there are 4 ways I can help you:​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

Send us Fan MailMost competitors know they need an offseason, but what does that really mean?In this episode, I cover the process I follow with my athletes every offseason.Key Takeaways:Most people show up to fitness sport with a variety of training ages. If you have <4 years of experience anywhere, bring that area up to speed.From there, offseason training should allow you to stay consistent year after year. The things that kick people out of the cycle of training and competing are:Orthopedic issuesHPA Axis dysfunction —> health degradationUsually that means the off-season will look like training stuff with longer development timelines, longer residuals, and later peak biological ages:aerobic endurancehypertrophy and basic strengthgymnastic strength and movement efficiencyOffseason training usually also involves:More easy trainingMore cyclical work (machines)Less dynamic eccentrics (fewer sport-specific movements)More isometrics (holds, carries, knee prep)Less competing (~4 times a year is good)In the rest of the episode, we cover:Evaluation of the SportMovement AnalysisMWGMovement PatternsEquipment SelectionPhysiological AnalysisIntensity DomainsDose-ResponseReview workouts and resultsWhere did the separation occur?What limited you at that point in the workout?Review preparationIf you had another 6 months to prepare for this comp, what would you make sure to do in training?How did your previous cycle of training prepare you for this comp?Assessment of the AthleteKey physical characteristicsKey performance characteristicsLong Term Athletic DevelopmentTraining AgeCharacteristics with Long Development and Residual Timelines, late peak biological agesExtensive to intensive trainingPre-requisites to performanceWhenever you're ready, there are 4 ways I can help you:​Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.​Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.

Send us Fan Mail"XENOM™ is the Decathlon of Fitness™, a 10-event, stadium-scale global competition that standardizes and scores total human performance on a points based index, creating the first repeatable global benchmark for CrossFit® athletes."In this episode, we cover:What Xenom is and who is behind itThe nine announced Xenom eventsMovement AnalysisMWGMovement PatternsNotable OmissionsPrediction for the final TBA eventPhysiological Analysis:Time DomainsIntensity DomainsDose-ResponseImplications for training for XenomFor more info, check out: https://www.xenom.global/

Send us Fan MailIn this episode, we cover:The shift in programming trends for Quarterfinals and the AGOQWorkout Approach 101The 25% RuleTime requirements and work requirementsHow to approach workouts with tiebreakersWorkout execution and order

Send us Fan MailIn this episode, we cover how nutrition goes deeper than "calories in, calories out."The body is governed by more than just physics, it is also governed by chemistry.Our goal is to fuel high amounts of training (eat, digest, utilize, eliminate) while minimizing side effects.We cover:Biology of the GutDysfunctions of the GutThe athlete's gut microbiotaHow gut microbiota impacts performancePerformance-oriented fueling strategies and their effects on gut healthAvoiding fat and fiber pre-competitionCarb-loading and preference for simple carbohydrates at the exclusion of complex carbohydratesHigh protein dietsNutrition Best PracticesFood varietyFiber (25-40 g/day)Protein diversityLong term approach to increasing fuel - "train the gut"Managing food volume and food residue in times of high energy needPolyphenol-rich foodsLifestyle Best PracticesFood hygieneStress managementSleepHydrationSupplementation support for:SalivaGastric EmptyingGut MicrobiotaMucosal LiningImmunityMotilityReferences[1] Intestinal Microbiota Interventions to Enhance Athletic Performance—A Review​https://pmc.ncbi.nlm.nih.gov/articles/PMC11432184/#sec3-ijms-25-10076​[2] Exercise-induced stress behavior, gut-microbiota-brain axis and diet: a systematic review for athletes​https://pmc.ncbi.nlm.nih.gov/articles/PMC5121944/#Abs1​[3] Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes​https://pmc.ncbi.nlm.nih.gov/articles/PMC8634498/​[4] Dietary Patterns, Gut Microbiota and Sports Performance in Athletes: A Narrative Review​https://pmc.ncbi.nlm.nih.gov/articles/PMC11175060/​[5] Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals​https://pmc.ncbi.nlm.nih.gov/articles/PMC7599951/​[6] The athletic gut microbiota​https://pmc.ncbi.nlm.nih.gov/articles/PMC7218537/​[7] International Society of Sports Nutrition Position Stand: Probiotics​https://pmc.ncbi.nlm.nih.gov/articles/PMC6925426/​[8] Polyphenols—Gut Microbiota Interrelationship: A Transition to a New Generation of Prebiotics​https://pmc.ncbi.nlm.nih.gov/articles/PMC8747136/

Send us Fan MailIn this episode, we cover:The HPA Axis - what it is and what it doesWays to measure function of the HPA AxisCortisol isn't king, it's also not the enemyHow to recognize HPA Axis Dysfunction, burnout, and Overtraining Syndrome (OTS)Best practices for preserving the HPA AxisHow endurance training, interval training and resistance training affect HPA Axis activity acutely and chronically - and what this means for fitness athletesWhy everyone is getting on the endurance training bandwagonWhy "hybrid competitions" are explodingWhy fitness and strength sport athletes crave adrenalineWhy former fitness and strength sport athletes get into endurance trainingWhy the high-low model has emerged as a best practice in elite endurance trainingReference:Endocrine responses of the stress system to different types of exercise​https://link.springer.com/article/10.1007/s11154-022-09758-1

Send us Fan MailIn this episode, I cover the consensus statements of scientists, coaches and athletes from a recent, international conference "aimed at enhancing elite athletic performance and health".I also add context based on my personal and clinical experience, and give actionable advice for fitness athletes.Themes"Overarching themes from the conference deliberations were how critical it is for elite athletes to:'train and test for the demands of their sport','fuel for the demands of their sport','recognize and implement an individualized approach','understand the importance of education as a primary tool to facilitate trainability, performance and athlete health'."Categories of Consensus StatementsTraining strategies to optimize performanceNutrition strategies for performance augmentation in athletesThe female athleteLoad, injuries and return‐to‐competitionNew technologiesReferenceConsensus Statements—Optimizing Performance of the Elite Athlete​https://pmc.ncbi.nlm.nih.gov/articles/PMC12334928/

Send us Fan MailThe Competitor LifecycleFirst workoutClasses/free resourcesCompetitor programInitial, fast progressOvertrainingInjury/sickness/stagnationHire a coachTrain less, get healthyFocus training, make gainsAcceptance, completion, peaceIn this episode, I talk about my personal experience going through each of these stages and examples of this I see month after month. I discuss what collaboration between competitors, gym owners and remote coaches might look like.If you are a gym owner, or have any influence in an aspiring competitor's life, I'm curious what you think. How do we support these (very few) people who are passionate, dedicated and want to see how far they can go in the sport? What is the best way so that everyone wins?Comment or text the podcast or DM me @paulbweber with your thoughts.---Whenever you're ready, there are 4 ways I can help you:​Book an Intro Consult​: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes. You can use this link to get on my calendar. You'll complete an intake sheet as well prior to the meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for ​strength​, ​gymnastics​, ​conditioning​ and ​competitive fitness​.​Programming Mentor Meeting​: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting​: For in-person coaches who want to learn how to get online clients.

Send us Fan MailSkill-intensive sports vs. Training-intensive sportsSkill-intensive sports (e.g. golf, basketball)Competition conditions are less predictable (nearly impossible to replicate perfectly in training)Performance is more difficult to quantifyPerformance depends on precise motor control under pressureGreater physiological capacity and effort do not always translate into better resultsPerformance in training not as predictive of performance in competitionTraining-intensive sports (e.g. strength sports, endurance sports, fitness sports)Train and compete under consistent conditions Performance is quantifiablePerformance depends highly on effort and trainable characteristics"Did you see what he/she just did in training?"Performance in competition will closely resemble performance in training"How do we become trained?"Biological organisms adapt slowlyThe human body is a biological organism, it changes slowly over long periods of time.When it comes to the body, meaningful change is measured in months and years, not days.This consistency over long periods of time is what creates noticeable athletic progress.Whatever keeps us from training consistently is what stunts athletic progress.Injury and sickness: the killers of consistencyWe've all felt the disappointment of lost potential due to injury.Whether it's a minor setback that forces you to modify training for a week, or a major surgery, we've all felt some degree of that frustration. The same goes for sickness. We've all had to step back from training at some point whether it's due to a common cold or a chronic disease. Many of you have probably had a major, 6-12 month setback. At times, the feeling of lost potential has been enough to bring me to tears.This makes me fascinated by preserving consistency. If we can minimize our risk of injury and sickness, we can maximize our long term athletic progress.Rules of ConsistencyTrain just beyond your current ability.Only increase training load by ~5-10% per week.Prioritize financial security.Remember you don’t have to do this alone - invest in supportive relationships.Prioritize sleep and circadian rhythm.Ensure adequate nutrition and hydration.Practice food and sleep hygiene.Get sun exposure daily when possible.Downregulate (breath, stretch, read).Focus on what you can control.Accept that you can’t control everything.Resources[1] A Biopsychosocial Model for Understanding Training Load, Fatigue, and Musculoskeletal Sport Injury in University Athletes: A Scoping Review​https://journals.lww.com/nsca-jscr/fulltext/2024/06000/a_biopsychosocial_model_for_understanding_training.24.aspx​[2] Allostatic Load and Its Impact on Health: A Systematic Review​https://karger.com/pps/article-abstract/90/1/11/294736/Allostatic-Load-and-Its-Impact-on-Health-A?redirectedFrom=fulltext​[3] Exercise and gene expression: physiological regulation of the human genome through physical activity​https://pmc.ncbi.nlm.nih.gov/articles/PMC2290514/

Send us Fan MailIn this episode, I share my experience training with a conditioning bias, training with a strength bias, why I switched to bodybuilding and where I'm going next in my training.I talk about muscle growth, the importance of cardiorespiratory fitness, gut health, building athletic momentum, and how I apply these lessons learned with my athletes.Merry Christmas, Happy New Year, and I'll see you in 2026!---Whenever you're ready, there are 4 ways I can help you:​Book an Intro Consult​: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes. You can use this link to get on my calendar. You'll complete an intake sheet as well prior to the meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for ​strength​, ​gymnastics​, ​conditioning​ and ​competitive fitness​.​Programming Mentor Meeting​: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting​: For in-person coaches who want to learn how to get online clients.

Send us Fan MailLink to the full movement analysis: https://www.instagram.com/p/DSF-hQpEd2H/?hl=en&img_index=1Most frequent Open movements (2021-2025):BurpeesDouble UndersThrusters Chest to BarBar Muscle UpsWall WalksDeadliftsMost frequent Individual Quarterfinals movements (2021-2024):RowBurpee Box Jump OversRope ClimbsCleansSnatchesWall BallsKipping HSPUStrict HSPURing Muscle UpsGHD Situps(Honorable mention) Wall-Facing HSPU - the more recent precedentMost frequent AGOQ movements (2021-2024):RowCleansRope ClimbsKipping HSPUToes to BarBurpee Box Jump OversRing Muscle UpsGHD SitupsWall-Facing HSPUWalking LungesPistolsOverhead SquatsShuttle RunsDouble Unders---Whenever you're ready, there are 4 ways I can help you:​Book an Intro Consult​: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for ​strength​, ​gymnastics​, ​conditioning​ and ​competitive fitness​.​Programming Mentor Meeting​: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.​Business Mentor Meeting​: For in-person coaches who want to learn how to get online clients.

Send us Fan MailTo excel at a multiday fitness competition, you need to be prepared for an immense workload.Athletes who may perform incredibly on Event 1 are gassed by Event 8.While every athlete must be powerful, having so many events over multiple days gives an advantage to the athletes who recover the fastest.By the final day, it may be less about who can perform the best fresh, and more about who is the least tired.The greater your cardiorespiratory fitness, the faster you recover from all types of exercise.High CRF is associated with improved autonomic nervous system function, which has been linked to humans' ability to control inflammation, preserve immunity, and even recover our ability to produce maximum voluntary force.[1,2,3,4]The fitter you are, the faster you can recover, and the closer you can stay to your peak performance through a multiday fitness comp.The game of fitness can be summarized as:Chronically increase training load.This requires that we:have an idea what our training load isavoid big fluctuationsincrease it incrementally over months and yearsFor athletes who want to join a long term approach to fitness sport, I'm designing the first in a series of programs: Offseason Level 1.Offseason training for beginner and intermediate fitness athletesFoundational strength training, conditioning and skill acquisitionTraining PrioritiesBasic Strength and Functional HypertrophyOlympic Weightlifting SkillGymnastic StrengthEssential MobilityAerobic Endurance and PacingTap here to join the waitlist: ​https://paul-b-weber.kit.com/105c01429dReferences[1] The Relation between High Cardiorespiratory Fitness and Low Inflammation is Mediated by Autonomic Nervous System Function​https://www.ahajournals.org/doi/10.1161/circ.118.suppl_18.S_1158-c?doi=10.1161/circ.118.suppl_18.S_1158-c​[2] Parasympathetic Nervous Activity Mirrors Recovery Status in Weightlifting Performance After Training https://www.researchgate.net/publication/49791584_Parasympathetic_Nervous_Activity_Mirrors_Recovery_Status_in_Weightlifting_Performance_After_Training​[3] Recovery of central and peripheral neuromuscular fatigue after exercise​https://journals.physiology.org/doi/full/10.1152/japplphysiol.00775.2016​[4] Effects of Exercise Training on the Autonomic Nervous System with a Focus on Anti-Inflammatory and Antioxidants Effects​https://pmc.ncbi.nlm.nih.gov/articles/PMC8868289/

Send us Fan MailGymnastics in Fitness SportWhen you do gymnastics, you are exercising in what exercise physiologists call the extreme intensity domain, with very few exceptions.The most notable exceptions are the burpee and box jump over, which I train with a conditioning perspective, rather than the approach I'll describe below.For almost every other gymnastics movement, the time to exhaustion is less than two minutes.Exercise that exhausts you this fast is very intense.At these intensities, performance seems to be limited by:Neuromuscular factorsPerception of effortMetabolic fitnessIn light of this, worthy training goals are to:Increase top end neuromuscular ability (get stronger)Move more efficiently (make the movement feel easier)Improve fitnessCommon practice vs. a complete approach to gymnastics developmentMost athletes work hard on their fitness, and do way less work on getting gymnastically stronger and moving better.In gymnastics-heavy workouts, fitness helps you recover faster when you break, but it isn't the reason you break in the first place.You don't break because of your "breathing" or "heart rate" as much as you break because of neuromuscular factors.Fitness is still important because you want to recover fast when you break. And the fitter you are, the faster you recover.But, if you want to win gymnastics workouts, instead of working solely on how fast you recover when you break, it also makes sense to train to...well, not break.To not break, you need to build gymnastic strength and learn to move more efficiently.Long Term Gymnastics DevelopmentIn light of these performance limitations, here's how I train my athletes, both in the context of the season and the career:Gymnastic StrengthMovement EfficiencyVolumeDensityIntensityFor athletes who want to join this long term approach, I'm designing the first in a series of programs: Offseason Level 1.Offseason training for beginner and intermediate fitness athletesFoundational strength training, conditioning and skill acquisitionTraining PrioritiesBasic Strength and Functional HypertrophyOlympic Weightlifting SkillGymnastic StrengthEssential MobilityAerobic Endurance and PacingTap here to join the waitlist: https://paul-b-weber.kit.com/105c01429d

Send us Fan MailStrength adaptations come from morphological effects and neural effects.Morphological effects (mainly muscle growth) are why strength sports have weight classes. Assuming similar training styles, the more muscular athlete usually lifts more.However, neural effects are why world class female lifters are stronger than most men, despite having way less muscle.Neural effects are also why powerlifters aren't good at snatching, and weightlifters aren't good at jiu-jitsu. Neural effects make strength context-specific.Training for Muscle GrowthWhen training for muscle growth, the key ingredient is enough mechanical tension. For most fitness athletes, this means training with:Proximity to failure (0-2 RIR)3-8RMExercise selection specific-enough to primary lifts (supertotal)More sets = more mechanical tension = more muscle growthTraining for Neural EffectsWhen training for neural effects, the key ingredients are high muscle activity and force production. For most fitness athletes, this means training with:Maximal intent to potentiate the nervous systemEnough specificity in the program to master the primary liftsLow enough volume-load to keep neural fatigue lowFewer sets = less neural fatigue = higher muscle activity and force productionWhich should you train for?Effective long term strength development will involve training for both morphological and neural effects. Most athletes should avoid extremes - going all in on one and neglecting the other. Take an approach that addresses both.Elite fitness athletes are really jacked. For most people, being a fitness athlete is going to mean trying to get as muscular as possible without neglecting the other aspects of your training.Very gifted athletes (top 5% in muscle mass) may be able to just train for neural adaptations and keep their muscle mass without dedicated hypertrophy training.Long Term Strength DevelopmentFor beginners, I suggest the following approach to long term strength development:Functional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryThis approach front loads:extensive trainingattributes with late peak biological ages and long residualshonoring pre-requisitesFor athletes who want to join this long term approach, I'm designing the first in a series of programs: Offseason Level 1.Offseason training for beginner and intermediate fitness athletesFoundational strength training, conditioning and skill acquisitionTraining PrioritiesBasic Strength and Functional HypertrophyOlympic Weightlifting SkillGymnastic StrengthEssential MobilityAerobic Endurance and PacingTap here to join the waitlist: https://paul-b-weber.kit.com/105c01429dNotesMorphological EffectsMuscle hypertrophyFast-twitch fiber adaptation - shift to Type IIAIncreased bone densityIncreased tendon strength and stiffnessNeural EffectsIncreased motor unit recruitmentIncreased firing rate (rate coding)Improved motor unit synchronizationReduced antagonist muscle activationEnhanced intermuscular coordinationDisinhibition of inhibitory mechanisms

Send us Fan MailIn this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors.The model depends on three concepts:Extensive to intensive trainingLong to short residual training effectsPre-requisites to expressionWith these in mind, I created a phased approach to each of the three disciplines in fitness sport.StrengthFunctional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryGymnasticsGymnastic StrengthMovement EfficiencyVolumeDensityIntensityConditioningPacingAerobic EndurancePractice Race-Relevant Paces - Single ModalityPractice Race-Relevant Paces - Mixed ModalitiesAcute Cardiorespiratory DemandIntroducing the program: Offseason Level 1.Tap here to join the waitlist: https://paul-b-weber.kit.com/105c01429dOffseason training for beginner and intermediate fitness athletesFoundational strength training, conditioning and skill acquisitionTraining PrioritiesBasic Strength and Functional HypertrophyOlympic Weightlifting SkillGymnastic StrengthEssential MobilityAerobic Endurance and Pacing

Send us Fan MailIn this episode, we discuss the differences, pros and cons of hybrid and mixed training.Hybrid TrainingLess interference than mixed workoutsBigger adaptations to each training stimulusMore targeted to a specific modalityAdaptable to injury history, equipmentHigher training loadsMixed TrainingMore specific to fitness competitionImproved pacing of mixed workoutsVaried and excitingIncreased motivation via the group effectFrequent intensityContextual Considerations:Beginner vs. AdvancedOffseason vs. In-seasonPhysiological Bias vs. All-Rounder

Send us Fan MailCommon Conditioning Mistake:Too frequent high intensity trainingIntensity limiting total training loadOnly practicing race pace at high RPEsAll-out effort in hard sessionsExcessive training varietyStarting workouts too hot"Always ready" approach to trainingBest Practice:High-low modelLarge training loads with more low intensity trainingPractice race pace at submaximal RPEs often to lower perception of effortControlled effort in hard sessions, save all-out efforts for raceWeek to week controlIncremental effortPeak for race dayJoin us for the live training "Conditioning for Fitness Athletes"This Thursday, October 23rd, 3pm MTIf you sign up today, you'll get permanent access to the recording.Tap to save your spot: https://www.paulbweber.com/conditioning-for-fitness-athletes

Send us Fan MailIn this episode, I discuss:The confusion among health and wellness leaders and coaches about the utility of Zone 2Zone 2 for living long and healthyZone 2 for performanceWhy your time is the most important factor in how much Zone 2 you should doThe energy intake-training load relationshipComparing low intensity training to high intensity trainingExceptions for people at physiological extremesFor those who want to dive deeper, join us for the live training Conditioning for Fitness Athletes.Thursday, October 23rd, 3pm MTTap here to save your spot.If you sign up now, even if you can't make it live, you'll get permanent access to the recording.I hope to see you there.

Send us Fan MailJoin us for the live training: Conditioning for Fitness Athletes.Thursday, October 23rd, 3pm MTTap the link to save your spot: https://www.paulbweber.com/conditioning-for-fitness-athletesIf you can't make it live, all good, you'll get permanent access to the recording.---When I start working with a new athlete, the first question we ask is:"What are our training priorities?"To help decide, we look at their:Competition resultsTraining metricsPhysical characteristicsElite fitness athletes often have exceptional strength and muscle mass talent.As a result, the majority of people who want to compete in fitness sport spend their entire career chasing strength.They may condition, but in amounts that still let them make meaningful gains in their strength and muscle mass.But a few athletes who have exceptional strength and muscle mass talent must focus on their conditioning.How do conditioning-biased athletes train?Most of my conditioning-biased athletes condition 6 days a week, with their quality sessions confined to 3 of those days.A quality session is any session that includes medium or high intensity exercise. All other conditioning is done at a low intensity.The goal, in the long term, is to chronically increase training load.This can come in one of two ways:Improved fitness - as you become more conditioned, you can sustain higher relative intensities, so you can achieve larger training loads in the same amount of timeAdding hours - usually in the form of more low intensity training. For context, Olympic endurance athletes condition for ~15-25 hours per week, the vast majority of it at a low intensity.All else being equal, if you become more aerobically fit, you can recover faster from all types of exercise. A Note on NutritionDepletion is extremely common among fitness athletes.I know it was for me when I was competing.I had a whole food bias, so I thought that the only carbs I could eat were from rice, oats or fruit.I simply couldn't eat enough whole food to meet my energy needs.As a result, by the third event of a multiday competition, I was wiped out. If you're training with a conditioning-bias, preparing for a multiday competition, or competing in one, your carbohydrate needs range from 6-12 g/kg per day.In most cases, this will include some processed foods. This is because processing usually makes food more condensed. So the food takes up less volume in your GI system. Here are a couple examples:50g Carbs = 200g White Rice vs. 60g Rice Chex Cereal50g Protein = 200g Sirloin Steak vs. 75g Whey ProteinHere are condensed foods I use myself and with my athletes to help them meet their energy needs:Baby food (fruit and vegetable puree)Energy wafflesCerealGummiesKarbolynCyclic DextrinEgg White ProteinWhey ProteinAs you get more fit and your training load increases, so will your energy expenditure. Use these guidelines to help you fuel your training. Resources[1] Physical and Physiological Characteristics of Elite CrossFit Athletes​https://www.mdpi.com/2075-4663/12/6/162​[2] FFMI Calculator: calculate your genetic muscular potential​https://mennohenselmans.com/ffmi-calculator/

Send us Fan MailIn this episode, we cover:Evaluation of the SportMovement Analysis - which parts of the race create the most separation?Physiological Analysis - what does Hyrox ask of the body?Assessment of the AthletePhysical Characteristics of Elite 15 Hyrox AthletesHeightWeightPerformance Characteristics of Elite 15 Hyrox Athletes5k Run10k RunHalf Marathon2k Row2k Ski3RM Squat3RM Deadlift3RM Military Press3RM Bench PressTraining for Hyrox10k Run ProgressionStationsLiftingNoteThroughout this article, I use the terms "threshold" and "critical power" interchangeably. While they are similar concepts, they are not exactly the same thing. Critical Power (CP) is a physiologically-derived measure of the highest power an athlete can sustain while remaining metabolically stable. Functional Threshold Power (FTP) is an estimate of the maximal power sustainable for 60 minutes. CP is calculated using multiple intense time trials over varying durations, whereas FTP is more practical because it is estimated based on a single test. CP is a more precise, scientifically-grounded measure of your metabolic threshold, while FTP is a practical estimate of that threshold.Resources[1] HYROX: From Average to Elite​https://roxlyfe.com/hyrox-from-average-to-elite/​[2] How Fast and Strong are the HYROX Elite 15?​https://roxlyfe.com/how-fast-and-strong-are-the-hyrox-elite-15/​[3] ​Daniels' Running Formula

Send us Fan MailThank you for sending questions!In this week's podcast, I cover:How much can I condition and still get stronger/build muscle/maintain muscle?How much Zone 2 should I do?When should I do "classic CrossFit"?

Send us Fan MailIn the early 2000s, perhaps similar to today, there was plenty of gatekeeping in an attempt to professionalize the fitness industry.The gym culture in many places lacked effort and was full of unnecessary complexity.Greg Glassman (founder of CrossFit®) came in and said, "get rid of all the equipment."Just keep the rower, box, barbell, pull up bar. That’s all you need.And challenge yourself. Go as hard as you can.Greg understood that effort is the currency for results.There’s a lot of truth in that.For the average person exercising a few hours a week, they would benefit if their workouts were harder.But for athletes training 8-15 hours a week, emphasizing intensity becomes problematic.More and more fitness athletes are realizing that if they do more sub-maximal training, they can actually do more training in the long run.A partial truth"Intensity gets results" is partially true.But a more complete thing to say is:"Intensity gets results quickly, at the expense of total training load."If you only train with intensity, you can't train enough.In the rest of the episode, we discuss:training intensity distributionhow intensity limits total training loadperceived limitations when racinghow training affects not just physiological but also perceived limitationsthe best practice of leaving reps in reserve, even during hard sessions

Send us Fan MailThe goal for the conditioning-biased athlete is to chronically increase training load while maintaining the load-recovery balance.More simply, conditioning is about learning to do more work.Fitness athletes have no problem with more training. We are often eager to prove we can work the hardest. As a result, we increase training load on too short of a timeline.I remember compressing a week of training into a single day. And wondering why I constantly felt fatigued, irritable, and in pain.There's no shortage of effort or willpower. Fitness athletes have no problem with "increase training load."It's this word "chronically" that gives us issues.It isn't about training the most today, or even this week.It's about increasing your training load over months and years.In a perfect world, we could just increase our training load by 5-10% every week for our entire career. Simple.As much as I wish it were that way, I have found that reality is more complex.For those who want to chronically increase their training load, I recommend hiring a coach to design individualized, periodized, and progressive programs.An individualized program respects your current ability, time, and recovery resources.A periodized program has fluctuations in volume and intensity that make training more engaging and ensure adequate recovery after competitions.A progressive program gives you more challenge as you improve.While the coach manages the training load, the athlete also has agency in maintaining the load-recovery balance.Over a career, the athlete must learn to recognize the signs of overtraining, minimize non-training stress, and maximize support.Recognize the signs of overtrainingStress imbalance leads to health degradation. Watch for these signs:Joint painWeakened immunityGI distressLow libidoDisrupted sleepImpaired blood sugar regulationFatigue and irritabilitySeverely depressed cortisol curveIf these start to interfere with your training, then communicate with your coach who can reduce your load, help you increase your recovery or both.Minimize non-training stressImagine a hot air balloon. As hot air fills the balloon, it expands, just like our ability to contain and adapt to stress.However, the balloon's capacity is finite.A controlled level of hot air lifts the balloon - similar to how stress enables us to perform.While too little hot air keeps us grounded and stagnant, too much sends us out of control.Beyond training stress, all types of stress are "hot air," meaning they contribute to our total load:Mental fatigueCareer and financial insecurityRelational tensionSocial scrutinyPerformance anxietyWhen you learn to minimize these, you have more room in the balloon for training.Maximize supportA hot air balloon is always open to releasing pressure - similar to our ability to recover.Just as important as minimizing non-training stress, is maximizing support:Prioritize sleep and circadian rhythmEnsure adequate nutrition and hydrationPractice food and sleep hygieneGet sun exposure daily when possibleUse downregulation techniques (breathing, stretching, reading)Cultivate hobbiesConnect with natureThink of these like the rate at which you release pressure from the balloon.When you maximize these, you can handle more hot air coming in.

Send us Fan MailIn this episode, we discuss how metcons are characterized by severe and extreme intensity exercise that is often intermittent in the context of each task, but continuous in the context of the workout.We cover:the fatigue mechanisms of severe intensity exercisethe fatigue mechanisms of extreme intensity exercisewhy severe vs. extreme intensity matterswhich movements are severe intensity and which ones are extremeWeightlifting and % of 1RMGymnastics and movement selectionMonostructural modalities and pacea discussion of continuous vs. intermittent exercise and how metcons defy these labelsResources:[1] Exercise intensity domains and phase transitions: the power-duration relationship​https://drmarkburnley.wordpress.com/2020/08/31/exercise-intensity-domains-and-phase-transitions-the-power-duration-relationship/​​​[2] Exercise tolerance through severe and extreme intensity domains​https://pmc.ncbi.nlm.nih.gov/articles/PMC6397101/​[3] Prediction of Exercise Tolerance in the Severe and Extreme Intensity Domains by a Critical Power Model​https://pmc.ncbi.nlm.nih.gov/articles/PMC10694707/​[4] Assessment of Cardiorespiratory and Metabolic Contributions in an Extreme Intensity CrossFit® Benchmark Workout​https://pmc.ncbi.nlm.nih.gov/articles/PMC10819656/​[5] Effect of the Fran CrossFit Workout on Oxygen Uptake Kinetics, Energetics, and Postexercise Muscle Function in Trained CrossFitters​https://pubmed.ncbi.nlm.nih.gov/38194958/​[6] 2025 CrossFit Games Leaderboard​https://games.crossfit.com/leaderboard/finals/2025?final=245&division=1&sort=3

Send us Fan MailFor all that we have to learn from other sports, fitness competition is unique. Few other events last multiple days, or require both strength and conditioning. There's the decathlon, which emphasizes strength and power. Then there are military selections, which emphasize conditioning. Fitness competitions fall somewhere in between. Fitness sport combines many disciplines into one monster weekend:endurance sports (running, cycling, rowing, swimming, triathlon)strength sports (weightlifting, powerlifting, strongman)bodyweight sports (gymnastics, jump rope)While it's important to look at each of these disciplines and learn from the experts, we also must respect the unique demands of fitness competition. From here, I discuss how preparing for fitness competition is unique in:Workload and Competition FrequencyIntensiveness of TrainingThe Value of Individualization

Send us Fan MailKey TakeawaysFrequency of higher intensity training - 2-3 days/week/modality, 3-5 quality sessions per week per modalityPeriodize - lower overall training volume and more competition-specific training as you get closer to the competitionControl the "load-recovery balance" - watch for signs of overtraining/underrecovery:joint painweakened immunityGI distresslow libidodisrupted sleepimpaired blood sugar regulationfatigue and irritabilityseverely depressed cortisol curveResourcesBest-Practice Training Characteristics Within Olympic Endurance Sports as Described by Norwegian World-Class Coacheshttps://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-025-00848-3Jayson Hopper Interview cliphttps://www.youtube.com/watch?v=9HqT30GBWnA

Send us Fan MailIn this episode, we discuss:The four intensity domains and their effect on physiologyIntensity distributions of elite endurance athletes and fitness athletesBest practices from elite endurance sportfrequency of quality sessionsperiodizationThe intensity-HPA Axis dysfunction-health degradation cascadeA three-phase approach to training and peaking for severe intensity conditioningPhase I - Accumulate Volume - induces general cardiorespiratory adaptations without the physiological and psychological stress of higher intensity trainingPhase II - Practice Race-Relevant Paces - practice paces slightly faster than race pacePhase III - Increase Cardiorespiratory Demand - spend time at race pace and close to VO2maxA brief discussion of crosstraining

Send us Fan MailDepending on the movements, gymnastics may demand:strength (as in legless rope climbs or strict deficit handstand pushups)movement efficiency (as in ring muscle ups and handstand walking)muscle endurance (as in high rep pullups or toes to bar)and/or cardiorespiratory conditioning (as in burpees and box jump overs)The burpee and box jump over are unique in that:Most athletes have the requisite strength to perform the movementsDifferences in movement efficiency between athletes are still present but less pronouncedThe movements are full body, they involve large groups of musclesThis induces a bigger cardiorespiratory response than movements that primarily involve the upper bodyThese all make the physiological demand of burpees and box jump overs unique, and worth treating as its own topic.The Physiology of Gymnastic Conditioning WorkoutsWe learned last week that the size of the working muscle groups predicts the cardiorespiratory response.For example, you'll get a bigger cardiorespiratory response from kipping pullups than you will from strict pullups.This is one reason the burpee and box jump over produce a pronounced cardiorespiratory response. The other is that they allow you to work continuously. Part of the reason the cardiorespiratory response diminishes in high strength or high skill gymnastics workouts is because of rest. The burpee and the box jump over allow athletes to work large muscle groups more continuously - thus inducing a bigger cardiorespiratory response. I've not seen a published study that quantifies the oxygen consumption of burpees, but I know coaches who have measured it. Unsurprisingly, the movements that use the most muscle (deadlifts, burpees, rowing) induce the highest oxygen consumption.How to Train for Gymnastic Conditioning WorkoutsOften athletes practice burpees and box jump overs in workouts that make their pace drop off. This reinforces poor movement efficiency, moving slow, and the belief that these movements are painful and slow them down. Instead, practice burpees and box jump overs in workouts that allow you to move efficiently, quickly and aggressively.Efficiently - are you sprawling or stepping your burpees every rep?Quickly - 8+ reps per minute (for burpee box jump overs) or 15+ reps per minute (for burpees and box jump overs)Aggressively - are you working continuously?My three step framework for developing gymnastic conditioning:1. Strength and Raw CapacityPerform Weighted Pushups with eccentric control, exercises for hip flexion like Tempo GHD Situps and Strict Toes to Bar, and plenty of weightlifting to practice complete hip extension. 45 Minute Assault Bike @65%At minutes 5, 10, 15, 20, 25, 30, 35 and 40 complete:8 Burpee Box Jump Overs to 20/24" - light and quick2. Practice Race-Relevant Paces10 Sets:30 Burpee Box Jump Overs to 20/24"Rest :90Over 6-12 weeks, you can progress this to:5 Sets 2:00 Burpee Box Jump Overs to 20/24"Rest 6:003. Increase Cardiorespiratory Demand5 Sets 2:00 Burpee Box Jump Overs to 20/24" Rest 4:00 --> 2:00 --> 1:00This leads nicely into a test like AMRAP 7: Burpees or AMRAP 10: Burpee Box Jump Overs.

Send us Fan MailIn this episode, we cover:examples of pure weightlifting workoutshow the work rates in weightlifting modalities compare to traditional endurance modalitiesthe physiology of weightlifting workoutsthe biomechanics of weightlifting workoutsthe 3 step process I use for improving weightlifting capacity:Strength + Raw CapacityBarbell Cycling SkillBarbell Cycling CapacityIn fitness sport, we test conditioning in lots of different ways. Burpees, rowing, thrusters, pullups, etc.For the next few weeks, we'll be looking at weightlifting, gymnastics and monostructural modalities, how our physiology responds to each of them, and how to structure training for each of them.

Send us Fan MailConditioning intensity can be divided into four domains: moderate, heavy, severe, and extreme. Moderate IntensityPersonal anecdote: walking to New York CityIn athlete language: "easy", "Zone 2"What it feels like: you can speak in complete sentencesTypical duration: 2+ hoursModerate intensity is below the first Lactate Threshold (LT1), which is the pace at which lactate begins its sustained increase. Below LT1, the body is working in a physiologically steady state. If you hold this pace for long enough, the limitation will become either injury, overheating, or depletion of fuel substrates like blood glucose, muscle glycogen and intramuscular triglyceride (this is why ultra marathons are jokingly referred to as "eating competitions", one study found that IronMan finish was predicted by calories eaten during the race, the more they ate the faster they went).If you do eat enough to keep your fuel substrates topped up, then eventually you encounter perceived limitations related to your neurophysiology, which feels like a loss of "drive" to keep going. Heavy IntensityPersonal anecdote: 10k rowIn athlete language: "medium", "kind of hard"What it feels like: you can speak, but only in one or a few words at a timeTypical duration: 40 minutes to 2 hoursOnce you speed up to a pace above LT1, your blood lactate will steadily climb. If you continue working at your heavy intensity, lactate will continue to climb and then settle below the second lactate threshold (LT2).These paces require more effort to maintain, but your body is still in a physiologically steady state. This is the intensity at which elite marathoners run 26.2 miles. Right below their critical power. Severe IntensityPersonal anecdote: 10 Minute Assault BikeIn athlete language: "hard", "tough"What it feels like: breathing is heavy, you can't speakTypical duration: 2-40 minutesOnce you speed up past LT2, your body is no longer in a physiologically steady state. Your VO2 and lactate will continue to climb until you reach task failure, when you can no longer hold the pace (this is also the point that defines your VO2max and your maximum metabolite tolerance). Depending on the pace, task failure can happen in 3 minutes (as in a 1k row) or 40 minutes (as in a world class 10k row).Extreme IntensityPersonal anecdote: 30/30 RowIn athlete language: "full dummy", "blackout"What it feels like: numb or extreme discomfort during the work, then a painful lactate bath seconds to minutes after completionTypical duration: 2 minutes or lessFor an example of extreme intensity, check out ​this video​ from the 2020 Games. ---Every conditioning program is made up of some combination of exercise across these four intensity domains.They provide a framework for coaches and athletes to better understand physiology and their training. ---Link to join us at this year's training camp: https://paul-b-weber.kit.com/products/training-camp

Send us Fan MailThanks for being here! In this episode, I respond to the questions:If I don't train for a while am I going to lose all of my gains?Does psychological stress affect my performance?Do I need an intra workout?Is competitive fitness good for physique?

Send us Fan MailKey TakeawaysFor beginners, the primary limitation is motor control. Program design should facilitate skill acquisition by providing lots of reps.Intermediates with lots of muscle to gain should optimize for mechanical tension. Train in the 3-10RM range with approaches to failure. Advanced athletes who have already tapped most of their muscle growth potential should utilize both training close to failure for muscle growth and explosive training for neural adaptations. Beginners - Motor ControlMost programs will work for beginners - everything is new to them, so the learning happens quickly.While almost any program will result in short-term gains, the best program is one that will set up a beginner for continued adaptation over their career.For beginners, one of the primary limitations is motor control. Beginners need lots of opportunities to learn the movement. This comes into focus when you view every movement - squatting, bending, lunging, pushing or pulling - as a skill.For a beginner, the primary goal of the program is skill acquisition.Intermediates - Muscle GrowthOnce the basic skills have been acquired (not mastered, which is a careerlong pursuit), then what primarily limits intermediates is they have not maxed out their potential for muscle growth. Muscle size and muscle strength go hand in hand, which is why strength gains in the long term are highly correlated with muscle growth. Advanced - Muscle Growth + Neural AdaptationsFor intermediates, muscle growth can happen quickly. However, all athletes will eventually reach a settling point in their muscle size.Once this happens, muscle growth slows to a rate of about 1-2 lbs per year.This does not mean you abandon training close to failure altogether. Only that neural adaptations become even more important. The best indicators for neural adaptations that scientists have measured in the lab are muscle activity and force production. Contrary to what sounds intuitive - these things actually go down when you train close to failure. Instead, what drives muscle activity and force production the highest is training explosively. 

Send us Fan MailIn this episode, I reflect on some of the mistakes I made in my mindset as a competitor - and how I would coach that version of myself. I also share my experience toward the end of my competitive career, the health issues I ran into, and what I've learned so far in navigating them. 

Send us Fan MailTap the link to save your spot at the live training this week.https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes---We only get one body.Those who have gone through serious injuries know this. Many athletes have injuries that change their bodies for the rest of their lives.On one hand, we accept this as part of pushing our bodies to the limit.But in the adrenaline-fueled, warrior culture of modern fitness, we often take it too far.I've seen athletic careers come to a halt over torn bicep tendons, labrums and rotator cuffs.We want to take our bodies to the limit, and acknowledge the risks.But getting the most out of our bodies isn't a flash that lasts a couple years.It's training in a way that allows us to compete for a long time.The bigger the goal, the longer it takes to reach it.If we're in such a rush to get our first muscle up, we can forget that the long term goal is to do big sets.This is one of the reasons I think skill drills are so popular. They tell us we're just one hack, tip or trick away from immediate gratification.Nobody wants to hear that what really stands between them and the Rx movements is a couple years of patient, consistent work.Most will settle for the immediate gratification, but for those who really want to chase big goals, the patience and consistency comes naturally.As I put together this training, these two themes stick out: respecting the body and honoring standards. While it may be countercultural, this system has worked well for myself and my athletes, probably because it's influenced by how gymnasts train.For most athletes, it means going back to basics.Gymnastic Strength - are you strong enough to make this movement easy?Movement Efficiency - could you use less energy per rep?Volume - can you handle the number of reps?Density - can you handle the set sizes?Intensity - can you handle the set sizes while breathing hard?Compared to metcons (step 5), training in this system is often less entertaining, and takes more patience.But for those with big long term goals, this system just makes sense.I'm excited to share it with you this Thursday.I hope you'll join me and the 50+ coaches and athletes seeking gymnastics mastery.Tap the link below to save your spot. https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes

Send us Fan MailJoin me live next week for: "Mastering Gymnastics for Fitness Athletes"Thursday, June 19th at 2pm MT**Everyone who signs up will get permanent access to the recording**Tap for more info: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletesNot training gymnastic strengthIt's common to have "just enough" strength to do the Rx movements.But the best gymnasts don't have "just enough" strength, they have strength reserves.They're stronger than they need to be, and this makes lower level movements much easier for them.Only doing gymnastics in metconsMetcons cause fatigue, which makes us less sensitive to errors.With movements like ring muscle ups, handstand walking, double unders, even rope climbs, movement efficiency matters.If we want to move better, we need to practice these movements when we're fresh.Throwing volume at the problemI had a client come in knowing handstand pushups were his biggest weakness, so he was doing loads of bodybuilding.Exercises like tricep pushdowns for high rep sets close to failure.When I asked him if his handstand pushup had improved, it was clear that this approach wasn't helping, it was just making him tired.When we started doing fewer, harder sets for gymnastic strength, his handstand pushup quickly improved.Too much conditioningI was stuck here myself for years. Imitating what I saw in the documentaries - conditioning until I was exhausted.I remember getting to the end of a week and all I could do was watch TV and eat ice cream.While sport will always involve sacrifice, too much conditioning can make us too tired to get stronger (neural fatigue).This doesn't just affect our barbell training, it affects our gymnastic training as well.Thinking occasional, light stretching will change mobilityMost athletes are aware they need more mobility, but are confused about how to get it.Mobility protocols can be varied, with lots of different exercises, or complex, needing setups with bands and other equipment.Instead, what's really needed is 1-3 specific exercises done every day."All or nothing" approach to injuriesWe've all been there, we feel a twinge in the shoulder but we keep going. Sacrifice must mean I'm doing something right...right?Then the pain gets really bad, and we shut it down. We don't use the shoulder at all.Often times, there's a lot your shoulder can still do. And sometimes we need to do easier exercises for a while to desensitize the painful area and restore function.---If any of these sound familiar to you, we'll cover the answers next week at the live training: "Mastering Gymnastics for Fitness Athletes".Thursday, June 19th at 2pm MT**Everyone who signs up will get permanent access to the recording**Tap for more info: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes

Send us Fan MailMastering Gymnastics for Fitness AthletesLive training on Thursday, June 19th at 2pm MTFor more information, visit:https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletesIn this live training, you will learn: Gymnastic StrengthWhy gymnastic strength is specific for fitness athletesMovement patterns of gymnastic strength and progressions for eachHow I program gymnastic strength for fitness athletesSets and RepsFrequencyCycle Length and DeloadsGymnastic Strength Standards to master for Fitness AthletesUse Cases: When to train gymnastic strengthAccessories for addressing weak points in core movements and keeping structural balanceMovement EfficiencyFatigue and Error SensitivitySession design for improving movement efficiencyProgressions and key drills for the Ring Muscle Up, Handstand Walk and Double UndersMobility - How to assess and fix common limitations by movement with daily stretching and loaded mobilityHandstand Walk - Shoulder Flexion and Thoracic ExtensionPistol - Hip, Knee, Ankle Flexion and Hip Internal RotationToes to Bar, Rope Climb, L-Sit (Compression or "Pike Position") - Hip Flexion and Posterior Chain FlexibilityRing Dip - Shoulder Extension and Internal RotationVolume, Density, and IntensityA system for progressing the Rx movements and peaking competition readinessVolume - key volume landmarks for each movement to hit consistently in trainingDensity - set sizes to overcome for each movement to separate yourself from the competitionIntensity - putting it all together, doing it all with heavy breathingGymnastic Conditioning (GC)A system for conditioning the burpee and box jump overMechanical Loading: Why we don't train these movements like endurance athletesThe goal of GC: Extending time to exhaustion at race-relevant pacesEndurance modalities and general adaptationsBONUS: Optimizing Body Composition for the Fitness AthleteOptimal body composition ranges for fitness athletes based on clinical dataBest practices for bulking and cuttingPreserving blood sugar balance, insulin sensitivity and gut healthFood Quality, Quantity, and VarietyMeal FrequencyFiber and Common AllergensMonitoring Digestion and Bowel MovementsHow to interpret weigh-ins, body scans and training performanceRate of weight loss and weight gainWe’ll address the beliefs:“You don’t have to be that strong to be good at gymnastics.”“If I stop doing metcons, I’ll lose my edge.”“I’ve tried everything - I can’t fix my mobility.”Save your spot:https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes

Send us Fan MailAccessories help develop muscles other than the prime movers in core movements, providing structural balance and resilience. They can also be used to address specific weak points in a core movement that would go undertrained if the athlete only trained the core movement. For example, if a lifter is limited in the front squat by their upper back, then only training the front squat can fail to address the limiting factor. Instead, the lifter can use an accessory to strengthen the upper back (e.g. Jefferson Curl, Prone Row), address the limiting factor and gain a bigger front squat. Here are some of my favorite accessories for gymnastics. Push​Close Grip Bench Press​Most of the pushing in CrossFit gymnastics is vertical. A close grip bench press or other horizontal pushing exercise helps develop the full spectrum of pushing musculature (mainly the pecs) and builds preparedness for dips and burpees. Notice in the video how his grip is not too narrow. There is still 30-45 degrees of shoulder abduction (not upper arms sliding along the ribcage) and vertical forearms (not bent in). ​Neutral Grip Depth Pushup​I love this exercise to expose athletes to loaded shoulder extension with less load than a dip. You can load these using a weight vest, belt or with plates. I will usually run these for 6 weeks to prepare athletes for dips. Pull​Weighted Inverted Row​Most of the pulling in CrossFit gymnastics is vertical or with straight arms. These movements tend to develop the biceps, lats and pec minor while neglecting mid-back musculature, like the rhomboids and lower traps. Horizontal pulling exercises can build the mid back for a stronger front rack and structural balance. For execution, notice the 30-45 degrees of shoulder abduction rather than the commonly taught "elbows in," which preferentially recruits the lats rather than the rhomboids and lower traps. ​Dual Dumbbell Prone Row​​Thoracic Bridge Progression​Shoulders​Seated Dumbbell External Rotation​​PVC Pass Through​Grip​Dumbbell Standing Wrist Curl​​Passive Hang​​Dead Hang on Rope​​Hand over Hand Sled Pull​

Send us Fan MailIn this episode I share the exercises I use most often for mobility. Handstand WalkI discuss the handstand walk and the exercises I use to improve thoracic extension and shoulder flexion:PVC Pass ThroughCross Bench Dumbbell PulloverPistolI discuss the progression I use to develop the pistol:​Front Foot Elevated Poliquin Split Squat​​Barbell Poliquin Split Squat​​Counterbalance Box Step Off​​Counterbalance Tempo Pistol​​Goblet Tempo PistolHip flexion and internal rotation:Seated Pike Lift IsometricsStrict Toes to BarRower Pike UpsHip Internal Rotation 90/90sRing DipShoulder extension:Assisted Bar Dip StretchThoracic Bridge ProgressionAssisted German HangI also cover the differences between loaded mobility and daily stretching - and how I use both. 

Send us Fan MailIn this episode, I go over the gymnastics events from World Fitness Project Indianapolis and the TFX Invitational.I cover how I prepare athletes for success in these workouts with a 5 Step Process:Gymnastic StrengthMovement EconomyVolumeDensityIntensityI use this process for my athletes’ seasons, often starting the offseason on step 1, 2 or 3, before progressing them to the next steps. 

Send us Fan MailIn this episode, I share my clinical experiences with manipulating body composition for fitness athletes. We discuss:Food QualityFood QuantityMeal FrequencyRate of Gain and LossThe Importance of Training PerformanceWeigh Ins and Body ScansPreserving Blood Sugar Balance and Insulin SensitivityGut HealthFood VarietyFiber GuidelinesCommon AllergensDigestion and Upper GI SymptomsBowel Movements and Lower GI Symptoms

Send us Fan MailThe first step in injury recovery is to rest so that the pain can dissipate. Once my clients are pain free with daily activities, then I start rehab exercises.Here are the key variables I keep in mind:ForceRange of MotionSpeedKeep in mind that what causes pain sensation for one person may not cause pain for another even if they have a very similar injury. Choose exercises that allow you to move with little to no pain, then progress methodically from there.Ring Muscle Up example progression:​Shoulder CARs​​Pec Isometrics​​Hands Elevated Scap Pushup​​Hands Elevated Pushup​​Scap Pushup​​Pushup to Yoga Block Target​​Pushup​​Depth Pushup​​Neutral Grip Depth Pushup​​Ring Pushup​​Top of Dip Hold​​90 Degree Dip Isometric Hold​​Stationary Dip​​Weighted Dip​​Ring Dip Shrugs​​Strict Ring Dip​​Kipping Ring Dip​​Ring Muscle Up​Chest to Bar example progression:​Shoulder CARs​​Lat Isometrics​​Scap-only Dumbbell Row​​Elbow In Row​​Half Kneeling Single Arm Lat Pulldown​​Scap-only Pulldown​​Lat Pulldown​​Rig Hang​​Scap Pullup​​Tempo Strict Pullup to 90 Degrees​​Tempo Strict Pullup​​Tempo Chest to Bar​​Strict Pullup to 90 Degrees + Fall Through​​Strict Pullup + Fall Through​Strict Chest to Bar + Fall ThroughStrict Chest to Bar + Chest to Bar

Send us Fan MailI use a five step process to guide my athletes to better scores in gymnastics-heavy workouts:Strength - are you strong enough to make this movement easy?Movement Economy - could you use less energy per rep?Volume - can you handle the number of reps?Density - can you handle the set sizes?Intensity - can you handle the set sizes while breathing hard?In this process, each step prepares you for the next one. That's why I also use this process for my athletes' seasons. I will often start my athletes' offseasons on step 1, 2 or 3, before progressing them to the next steps.Watch me attempt Amanda .45 ​here​. Watching this back, I could have used less energy for each muscle up. If I was coaching this version of me, I would start with movement economy.I still have spots available for 1:1 Coaching. If you'd like to set up a consult, send me an email: [email protected] you'll be at Monster Games or the TFX Invitational, send me a DM: @paulbweber

Send us Fan MailKey TakeawaysThe mechanical loading of burpees and box jump overs limits the number of reps we can safely do - about 150 reps per session.Because we are limited in volume, we want to do all of our burpees and box jump overs at race relevant paces - 15 reps per minute or faster.Use as short of a working interval as you need to achieve this race relevant pace, then gradually extend the intervals as you improve.Use endurance modalities to do more conditioning than you could with gymnastics movements alone.

Send us Fan MailIn this episode, we cover every CrossFit gymnastics movement, to what degree each movement depends on strength or movement economy, and how to train each movement.Hey guys, letting you know that I have 1:1 coaching spots available.With the Open over, this is the start of the offseason for most athletes.This is the time for doing an assessment, knowing your training priorities, and training your weaknesses.If you’re interested in 1:1 coaching, complete this intake form and I’ll send you some feedback:https://forms.gle/XLnB4BcaknBLicf28​This will give us a chance to interact and see if ongoing coaching is a good fit.For those who are ready to get started, here's the link to hire me:https://www.paulbweber.com/coaching​

Send us Fan MailIn this episode, we cover these concepts for CrossFit gymnastics:Volume – the common number of reps per workout for each gymnastics movementIntensity – the intensity of the workout in which the gymnastics reps occurDensity – the direct muscle fatigue of the workout in which the gymnastics reps occur

Send us Fan MailIn this episode, I cover:What is gymnastic strength?Why gymnastic strength is specific for CrossFit athletesMy personal experience with training gymnastic strengthMy clinical experience training gymnastic strength with CrossFit athletesHow to train gymnastic strength (frequency, sets, reps, exercise selection, cycle length and deloads)How to progress from training gymnastic strength to in-season gymnastic trainingThe physiology of gymnastic strengthWhen to use and not train gymnastic strengthCredit to Gymnastic Bodies, GymFit, Building the Gymnastic Body and Coach Chris Sommer.https://www.gymnasticbodies.com/

Send us Fan MailLive Training Thursday, February 27th, 1pm MTSave your spot: https://www.paulbweber.com/building-advanced-strength-for-fitness-athletesIn this episode, I cover an overview of the demand of fitness sport, concurrent training and strength training.

Send us Fan MailThis episode covers:why not all muscle growth is created equalwhich type of hypertrophy matters for strength and how to train for itthe strength-endurance continuumblood flow restriction and "pump work"which training strategies make sense for CrossFit athletes and which ones don'tResourcesThe Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies (Brad’s review)https://journals.lww.com/nsca-scj/fulltext/2014/04000/The_Role_of_Fiber_Types_in_Muscle_Hypertrophy_.3.aspxThe Role of Resistance Exercise Intensity on Muscle Fibre Adaptations (Fry’s review)https://link.springer.com/article/10.2165/00007256-200434100-00004Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones (strength-endurance continuum study)https://pubmed.ncbi.nlm.nih.gov/12436270/Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review (BFR study)https://pmc.ncbi.nlm.nih.gov/articles/PMC10204387/#ref-list1Supertraining by Yuri Verkhoshansky