I've actually got a bit of a situation that I could use some help with. I'm an ex rugby and football player turned crossfit competitor. I was wondering how you would consider a long term periodization for regionals and the games. I don't think I could realistically qualify in 2015 but I'm really hoping to make it to regionals in either 2016 or 2017.
I need to improve my technique in the olympic lifts, my strength levels, my cardio and my gymnastics, basically everything related to crossfit. I'm 20 years old, with a 225lb clean, 155lb snatch, 275lb front squat, 315 back squat, 155 strict press, I also have a decent cardio base from rugby but it could use improvement.
I just had a few questions in regards to my programming with that in mind
1) Do you think that in order to ensure long term improvement it would be best if as far as conditioning, I focused on less neurologically demanding exercise modalities (ex: 6x500 meter row, 15 min amrap KB swings and burpees, Prowler pushes, etc) or should I perform WODs more regularly in order to habituate myself to the conditions of my sport and possibly make strength/ hypertrophy gains through them.
2) As a novice in the olympic lifts should I focus on a program that involves specific percentages (ex: undulating periodization ) in order to work on technique. I know that you recommend this for more advanced lifters but I run into this problem, my technique in the lifts are far below my maximal strength numbers. With small technique fixes my pb could range up to 20 lbs on a given day. So i'm not sure what sort of template to follow.
I also wanted to thank you for all of the free advice that you have given out, it's really reshaped my entire perspective on strength & conditioning.