Primarily used for explosive movements requiring quick bursts of energy. The phosphagen energy system (PES) provides immediate energy but has limited capacity.
Although numerous training approaches engage the PES, for the sake of brevity, we will specifically highlight the benefits of strength training in this email.
Strength training is a crucial component of your fitness program and is integral to your movement practice. If you want to get stronger, you have to work against heavy resistance. You can achieve “heavy” resistance through gymnastics (body weight) and weight training pursuits.
Heavy resistance is a load that is 80% of your one-rep max or greater. Your one-rep max is the amount of weight you could only lift one time. A weight that is 80% of your one rep max could be lifted about eight times.
Can you get stronger using lighter loads? Yes, but there are rules and limitations. For today’s email, I’m going to focus on what we call the “heavy day” at CrossFit Missoula. On heavy days, we lift weights that are over 80% of our one-rep max.
The quantity of information on strength training is vast and deep. This article aims to shed light on two often overlooked benefits: the impact of strength training on fascial fitness and mental health.
Strength training and fascial fitness
Strength training at heavy loads can have specific effects on fascia and other connective tissues in your body.
Tissue hydration: Heavy loads increase fluid circulation in tendinous tissues. When tendons are placed under sufficient load, fluid is squeezed out. When tension is released, new fluid restores the tissue. The movement of fluid in and out of tendons supports tissue regeneration.
Fascial remodeling: When exposed to heavy loads, fascia and connective tissues undergo positive structural changes, leading to improved tissue integrity and increased resistance to injuries.
Elasticity: When properly performed, strength training at heavy loads enhances the elastic properties of fascia, contributing to improved flexibility and performance.
Tensile strength: Training with heavy loads stimulates the production of collagen fibers, enhancing the tensile strength of fascia and connective tissues. This strengthens tendons and ligaments, improving power production and joint stability, as well as reducing the risk of injuries.
Bone density: Bone is a specialized form of connective tissue. Moving heavy loads stimulates bone remodeling, increasing bone density and reducing the risk of osteoporosis and fractures.
Strength training and mental health
Strength training with heavy loads goes beyond physical benefits, it also positively impacts mental well-being. Here are some ways strength training can benefit your mental health.
Self-confidence: Strength training boosts self-confidence by providing a tangible demonstration of one’s improved physical strength. Leading to a sense of accomplishment and empowerment.
Focus and concentration: Lifting weights at high intensities demands precise movement and proper form. When you’re back squatting max weight, you’re not going to be distracted by life stressors.
Community and social support: Strength training often occurs in gym environments or training groups, fostering a sense of community and social support. Interacting with like-minded individuals can create a supportive network and positively impact mental well-being and motivation.
Recommendations for training heavy
If you’re new to strength training and lifting heavy, I recommend getting some initial coaching from a qualified professional. It’s very difficult to know whether your form is good without an observer.
One strategy for getting around not having someone spotting your form is to video record yourself. If you know what you’re looking for, you’ll be able to spot any flaws in your movement.
How many heavy days and what lifts you will include in your heavy day programming will depend on what your goals are and where you’re starting from.
CrossFit Missoula programming
In the CrossFit Missoula program, we incorporate one heavy day each week. The number of different lifts we incorporate in the program varies. For the current cycle, we’re using thirteen distinct movements.
I won’t list them all here, but to give you a sense of what types of exercises we’re doing, the program includes deadlifts, squats, dips, pull-ups, clean & jerks, and Turkish get-ups.
For most lifts, we’ll test 1, 2, and 3 rep maxes. What that means is to find the most amount of weight you can lift 1 to 3 times. If you lift more weight today than you did before, we call that a personal record (PR).
In our gym, we’ve seen long-time members achieve PRs even after training with us for over ten years. As we age, preserving muscle mass becomes crucial. If you’re lifting heavier weights in your training, you’re not only maintaining but also building muscle..
Finding your first step
Incorporating strength training into your movement practice offers many benefits beyond simply building muscle. It positively impacts fascial strength and significantly contributes to mental well-being.
The effects on fascia and connective tissues enhance structural integrity and resistance to injuries. On the mental health front, strength training promotes confidence, concentration, and community.
Go to the next article in the series
Hard to kill – The myth of “bulking”