I am using the layer system to help me peak for my strongman competition august 10th and I was thinking about using some form of hfsw to help me to proficient in the events. I was wondering what you think I should do to do so.
I was thinking
Day 1 - Heavy hfsw + deads layers
Day 2 - moderate and light HFS + incline tilt layers
Day 3 - light HFS
Day 4 - moderate hfsw + high pull layers + dead squat launch
Day 5 - heavy hfsw + push jerk layers
Day 6 - light hfsw
Day 7 - light hfsw
For hfsw I was thinking regular reads, log clean and press, and keg clean and press since those seem to be the most technical for me.
For the heavy days it will be 5-4-3-2-1 up to 75% 1rm for the presses and up to 65% on the reads
For the moderate days it will be 6 x 2 w/ 65% on the pressed and 55% on the deads
And light days its 10-12 x 2-3 and 50% on the presses and 30-40% for the deads so I don’t burn out[/quote]
I don’t like it. Really, HFSW is something very effective, but as part of a training system based around them. If added to the layer system it can overload the system, causing site-specific fagtigue. And even if you are not going heavy, HFSW still hit the whole body which is neurally demanding… when mixed with the layer approach the CNS overload could be too much.
I feel that a lot of people “panic” when they decide to compete and end up doing too much work and kill their performance.
I train several Crossfit athletes and in the past many screwed their prep up because they freaked out as the competitons got closer and started practicing skills like muscle-ups, handstand push ups and the likes almost everyday. NONE of them performed at their best because of that.
Get strong as hell… practice the events once a week and you will be fine.
Don’t forget that fatigue masks fitness… the key to performing well in competition is showing up at 100%, not an overworked 80% or even a slightly overworked 90%.