Rick Scarpulla: Understanding How to Use Extra Workouts

Page:  2 « Prev
Print

Extra Workouts in Action

Extra Workouts in Action

[M]any of my friends who coach at colleges or work with pro athletes find the same results: smaller quicker extra workouts are best served in smaller quicker doses.
Many top CF athletes utilize extra workouts, especially those who are in the competitive upper echelon or are working to get there. For example, Rich Froning documents that he will do a 2-a-day split workout: He will be in and out in under 30-40 minutes on one workout — many times he and his training partner will use this time to do “engine” work and spend 20+ minutes working on a rower or bike — and he will do a second workout a little later. I believe his early morning workout is his primary and his secondary is done late morning. Obviously, the timing must fit your own schedule.

Wanda Brenton — an up and coming CF female I have been training — along with her teammates at CrossFit 7 Mile in Cayman, follow the same process. They are killing it! Their hard work earned them a trip to the Games after a first place finish at Regionals (Latin America), and they are just getting started. Wanda utilizes smaller accessory workouts frequently throughout the week along with her coach Chris Spigner; they are learning how to max the training without overdoing it. My friend Jason Farrow, a top weight lifting coach and master weight lifter, also uses this same approach with himself as well as with his athletes.

However, you do not have to be a competitive CrossFitter to use or benefit from extra workouts; they can be effective for any athlete who wants to improve. Personally, I like to do a quick morning workout. My main workouts are at 4 in the afternoon, yet at 9 am-ish I will do a small “smoker” workout. Usually I do some light weight work because that is my need, or I may do some assistance work from the previous night’s workout. I focus on light, volume-oriented work. For instance, if I did a max upper workout on Monday night, I will come in on Tuesday morning and do some tricep, rear delt and upper back/lat work. This is also a time for pre-hab work as well, as I do a lot of shoulder pre-hab to help my shoulders stay healthy.

Many times I will do some core and/or bike along with some grip work. Due to my age, I try not to be any longer than 20 minutes total. I do 3-5 sets of any of the above mentioned and never do more then 3 or 4 exercises. I can be finished in as little as 10-15 minutes, but sometimes I may be slightly longer then 20 minutes; it all depends on my recovery and how my body is feeling. I know for me it is a big help serving as both active restoration and additional workload, but I must regulate the volume accordingly.

“The rhythm of your training”[T]here is not a scripted regimen to the extra work; rather, it should flow and constantly vary so you will hit a variety of different training needs.
The Cadets on my powerlifting team at West Point all utilize the same extra work theory. They use these smaller workouts throughout the week to supplement both their powerlifting and their PT training almost all year round. In addition, many of my friends who coach at colleges or work with pro athletes find the same results: smaller quicker extra workouts are best served in smaller quicker doses.

Working extra technique or engine work is also fine as long as you avoid going overboard. Let’s say you want to do technique work on some of your weightlifting movements — do NOT turn it into a regular workout, because that is not the purpose. If you have a heavy session on Monday, do not come in Tuesday morning before work and repeat the same workout as last night — that will do little to help you. In fact, it is far more likely to hurt you because you will become overtrained quickly.

Making It Work for You

Making It Work for You
When adding in extra workouts, do it in moderation and try not to jam it all in right out of the gate. Setting them up correctly will help you, and setting them incorrectly will detract from your progress. Understand the purpose and the goals of your extra workouts, then talk to your coach and listen to the rhythm of your training. You must read the main workout to determine if you are doing the extra work correctly.

A big problem with volume in general is that most strength athletes really really like to train, myself included. I like to lift and lift heavy at that. The largest obstacle for my crew is doing too much — when we are really clicking, that’s when we want to lift the most. It takes discipline not to overdo it because it is easy to fall into that when you are having fun.

As you may have noticed from my examples above, there is not a scripted regimen to the extra work; rather, it should flow and constantly vary so you will hit a variety of different training needs. That also helps prevent you from overtraining, to an extent. Your job as an athlete is to develop an understanding of your training needs as well as your training levels.

Know the difference: The same thing goes with extra work: if you work out too hard and/or long on your extra workouts, you won’t perform the same on your main workouts.
Of course, in the real world most people have jobs and will need to be creative with their time management in order to incorporate extra work. We all know that just getting in a regular workout can be tough some days. I understand and appreciate that fact, as we all experience scheduling challenges when it comes to training.

Start with this: try to fit in two extra workouts somewhere to start. Maybe you can do one day before work or right after if you do mornings as your main workouts, or maybe a weekend is better suited for you. If you are creative and regulate your volume, the extra work will pay dividends. Remember in the beginning that we are only talking about “extra” as 15-minute sessions at most.

Most importantly, keep in mind that the purpose of the extra workout is different from a main workout, just as a nap is different than a good night’s sleep. If you take too long of a nap, you don’t sleep right at night, yet a quick catnap can do wonders. The long nap may feel good at the time, but it is not good in the long run because it will disrupt your sleeping patterns. The same thing goes with extra work: if you work out too hard and/or long on your extra workouts, you won’t perform the same on your main workouts. Learn what works best for you.

ON LINE TRAINING BANNER
What if you had a chance to work with one of the best strength coaches in the game today? Well, here is that chance: for a limited time, Coach Rick Scarpulla is offering online training. Get programming advice and critique directly from Coach over the phone and through online contact. Get the same information as he’s giving his top athletes.

For more information, contact Coach Scarpulla: rick@myultimateadvantage.com or visit our website at myultimateadvantage.com. You can also follow Coach Scarpulla on Facebook and Twitter.

Page « Prev 1 2
1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

CrossFit Valley View posted on Facebook

This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????

CrossFit Valley View shared an image on Facebook

Starting off the day right

mqprunty published the post Why I Compete on Tabata Times
I wasn't quite sure where to go with this article...I first started with – “Why YOU Should...
John Mariotti published the post 3 reasons you get hurt at CrossFit on
There is a huge amount of bad press about CrossFit hurting people. I hear about Doctors and...
Hilary Wiebe published the post 10 Things I've Picked Up in My First Year of CrossFit on
This past September was my one year CrossFit anniversary. I’m really excited for what lies ahead...
CrossFit Monterey posted on Facebook

Training 141020 Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop) Conditioning – 4 Rounds for time: 400m Run 4 Deadlifts, 115#/75# 4 Power Cleans, 115#/75# 4 Push Press, 115#/75# 4 Front Squats, 115#/75# Post results to comments.

CrossFit Valley View shared a link on Facebook

CrossFit Redding posted on Facebook

After meeting with the council we have decided to put the 6am Class on hold. The Mon-Wed-Fri 5a class is still alive and well. 6am'ers gather your peeps and lets get this going again!

arielyve published the post All You Need to Know on Preventing Cancers on
Everyone has cancer cells in their body and these cells never get caught in normal tests until...
CrossFit 38 Degrees North shared an image on Facebook

CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is.......... "The CrossFit Total" 15 Min to find 1RM Back Squats -3 attempts 15 Min to find 1RM Press-3 attempts 15 Min to Find 1RM Deadlift- 3 attempts add highest rep from each movement together to find total

CrossFit CSA posted on Facebook

In teams of two, with only one teammate working at a time, perform the following within 28 minutes: 6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero) 50 Burpee Box Jump Overs (24"/20") 10 Rds of Cindy (5 pull-ups-10pushups-15 squats) 6 x 100 Meter Sprint Run (50m down and back, then partner goes) 10 Rds of Cindy (advanced do Chest to bars) 50 Burpee Box Jump Overs MAX Double Unders Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders. *for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner. ** advanced player please perform chest to bar pull-ups

CrossFit 580 posted on Facebook

Save the date! Saturday November 1, wear your Halloween costumes for the team WOD!

CrossFit Ready shared a link on Facebook

Sam getting one of his 165lb thrusters. #crossfitready #readynation #crossfit #affiliatecup #thrusters http://t.co/z3ryd7nr2o

CrossFit Ready shared a link on Facebook

Was that my last Burpee? #crossfitready #readynation #crossfit #burpee #checkwithyourjudge #teamfitaid… http://t.co/T5www0zbgn

CrossFit Ready shared a link on Facebook

Event#1 awesome team! So@proud of everyone #crossfitready #crossfitcommunity #crossfitcompetition… http://t.co/fdgVE5P9PS

CrossFit Ready shared a link on Facebook

Event #1 open team! #crossfitready #crossfitcommunity #readynation arivas411 http://t.co/AmnkWStE2e

CrossFit 580 shared a link on Facebook

http://www.crossfit580.com/wod/320/monday-10-20-14

CrossFit Ready shared a link on Facebook

Alison with a solid 1st Event #crossfitready #crossfitready #readynation alimisenar crossfitkeely http://t.co/cymX9MnAxJ

CrossFit Ready shared a link on Facebook

Event #1 Masters at work! notthebarbie paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/HfnSZcF3S3

CrossFit Ready shared a link on Facebook

Scott showing us what Masters are made if shellyalberi #crossfitready #crossfitcommunity #crossfit… http://t.co/zBchVajG1M

CrossFit Ready shared a link on Facebook

Event#1 Paul making thrusters look easy. paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/EZAYhWeLcT

CrossFit Ready shared a link on Facebook

Brother and sister killing it on wod #1 together side by side. #crossfitready #readynation… http://t.co/SQLaPdnmgJ

CrossFit Ready shared a link on Facebook

Event#1 Paul making thrusters look easy. paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/DhRBfxufeN

CrossFit Ready shared a link on Facebook

Brother and sister killing it on wod #1 together side by side. #crossfitready #readynation… http://t.co/zbWYWMBZVQ

CrossFit Ready shared a link on Facebook

Event#1 EG making it look easy . #fitaid #crossfitready #crossfitcommunity #readynation http://t.co/mTkKCXJaq3

CrossFit Ready shared a link on Facebook

The margarita gang. #crossfitready #crossfitcommunity #readynation #margaritas #strawsareforgirls… http://t.co/SEl1pTBbaa

CrossFit Ready shared an image on Facebook

Our scaled team kickin butt!

Richard Bird published the post Gear Review: ZERO | G Bottle Belt on
When it comes to new products, there are two things I love. #1 - an entrepreneur and inventor that...
mindcoach published the post Habits and Athletic Performance on
I think it’s safe to say the all of us have a few areas of our lives that we’d like to improve...
CrossFit Ready shared a link on Facebook

Was that my last Burpee? #crossfitready #readynation #crossfit #burpee #checkwithyourjudge #teamfitaid… http://t.co/8noaBAsAM5

CrossFit Ready shared a link on Facebook

Sam getting one of his 165lb thrusters. #crossfitready #readynation #crossfit #affiliatecup #thrusters http://t.co/z3ryd7nr2o

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats for 10/18/2014: 12,508 steps and 5.6 miles traveled. http://t.co/6a9yu6JICE

Antioch CrossFit shared an image on Facebook

Follow up to my last post. Not only can I teach you how to defend yourself, lift a barbell properly but I can also watch your baby while you WOD! I told you we're a family gym! Your monthly fee includes my Daddy Day Care duties! =)

CrossFit Danville posted on Facebook

Reminder: clean and jerk clinic today at CFD from 11-12! It's free and open to anyone that's participating on CFD's Barbells for Boobs fundraising team. Spend the hour with Coach Joe working on your technique and tips for cutting down your Grace time for our event next Sunday! No need to register, just show up at CFD today at 11:00 am.

CrossFit Ready shared a link on Facebook

Early morning set-up at the Santa Cruz Affiliate Cup! #crossfitready #crossfit #readynation… http://t.co/aOpfsBiL2q

CrossFit Campbell shared a link on Facebook

Get busy living, or get busy dying...#crossfitcampbell http://t.co/e3bycnEoJ4

CrossFit San Jose shared a link on Facebook

CrossFit San Jose posted an article
CrossFit San Ramon posted on Facebook

Sunday FauxGa Conditioning – Mc Flurry 400 M Run 21 Power Cleans 95/65 21 Thrusters 95/65 21 Pull Ups 400 M Run 15 Power Cleans 15 Thrusters 15 Pull Ups 400 M Run 9 Power Cleans 9 Thrusters 9 Pull Ups

CrossFit San Ramon posted on Facebook

Cfsr night out at mcgahs...vip section cuz we're kind of a big deal.....

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Verve posted on Facebook

New WOD: As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 60 KB swings 24kg(16kg) 70 Double unders Rest 3 minutes As many reps as possible in 6 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air...... Click for more: http://www.crossfitverve.com/?p=16746

Grassroots CrossFit shared an image on Facebook

Pumpkin-carving night at GRCF! Thanks for coming to hang out and get in the Halloween spirit with us!

Big Horn CrossFit posted on Facebook

HAPPY BIRTHDAY, Ashley M.! We'll be checking in to see if you got your burpees in...have a great day!

CrossFit Deco shared a link on Facebook

We have a few members running tomorrow's race! Let's send good running vibes to Ruby, Judy and Allison! Check the link for race info, road closures, etc.

CrossFit Fairbanks shared an image on Facebook

Way to go Mark! New Personal Record bench press at 355lbs!

CrossFit San Ramon posted on Facebook

SATURDAY Warm Up – Running Drills Speed – 6 x 50 Meter Sprints Conditioning – 12 Min AMRAP 10 Over Head Squats 95/65 12 Hang Power Cleans 95/65 14 Lateral Jumps over the Bar Bonus Abs – 200 Sit Ups for Time

Big Horn CrossFit shared a link on Facebook

Thank you to everyone for another great Barbells for Boobs fundraiser. We are so proud and honored to have such an awesome community! If you were unable to make it out today there is still time to donate to this great cause. We are just a little over $100 dollars shy of our goal of $1000! Help us get there! https://fundraise.barbellsforboobs.org/fundraise/team?ftid=36061

CrossFit Danville shared an image on Facebook

52 years young and running 10k's on the weekend for fun. Great job, Brian! ...and nice shirt too!

raidocoaching published the post Listening to that Voice on
Sometimes we all have to make decisions we don't like... For me that was listening to that inner...
Big Horn CrossFit shared an image on Facebook

A few more pics from Barbells For Boobs

CrossFit Deco shared an image on Facebook

Endurance wod was a doozy today! Look, there was even a car-push cash out! Great work by both classes today! #crossfit #crossfitdeco #doozy #wod #ropeclimbs #ttb #squats #kbswings #burpees #cleans #pullups #thatcoversjustabouteveryCFmovement

CrossFit Adventure shared a link on Facebook

REINDEER GAMES: To help you decide between Rx and Scaled, the tougher/heavier movement standards have been posted on WODRocket: http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=716

MBS Crossfit shared an image on Facebook

MBS Crossfit shared an image on Facebook

Kyle is doing his first competition aboard the USS Midway this morning. Supporting our veterans in Crossfit style - a hard ass workout! #threewisemen #veterans

CrossFit San Jose shared an image on Facebook

So this post is for those of you here chain. When you come in on Monday the place will look just a little bit different. And for those of you like to make changes we will be painting over the mural tomorrow after the 9:30 AM class. Pizza and beer provided by CrossFit San Jose. That is if anybody want to get their hands dirty :)

Big Horn CrossFit shared an image on Facebook

Thank you so much, Dr. Arvay and your amazing team! #crackmybones #bighorncrossfit

CrossFit Undeniable shared an image on Facebook

Front Range CrossFit shared a link on Facebook

@TabataTimes on Twitter

Watch the latest episode of GPTV