Raw Strength and Conditioning

RAW STRENGTH AND CONDITIONING ON THE GOLD COAST

RAW is a strength and conditioning facility designed to train CrossFit athletes who aspire to compete in the CrossFit games OR Competitive athletes from any sport training for a specific purpose. We do not run organised CrossFit classes as those types of classes are beginning to resemble pump and step classes on steroids. At RAW the aim is to train hard and fast - develop strength, power and speed specific to your sport.

RAW IS DEDICATED TO TRAINING AND PROGRAMMING ADVANCED POWER AND STRENGTH ATHLETES.

Rack pulls are a strength-building exercise that targets the posterior chain muscles responsible for back and hip extension.

RAW STRENGTH AND CONDITIONING FOR PERFORMANCE DRIVEN INDIVIDUALS ON THE GOLD COAST

Elite Strength and Conditioning coach Joe De Franco offers nine tips for developing acceleration.

1) Prowler march: teaches proper acceleration lean (at a slow speed so athletes can "feel" it), along with positive shin angle and increases concentric strength/force application.

TRAINING ADVANCED CROSSFIT ATHLETES ON THE GOLD COAST

Have you visited strongmanwod.com ?? This website provides workouts and ideas for CrossFitters who want to utilise strongman training and equipment as a part of their program for variation and to be "prepared for the unknown."

TRAINING CROSSFIT ATHLETES ON THE GOLD COAST

While many lifters believe transitioning from power cleans and power snatches to the full versions of these movements is going to be difficult, this is actually not the case. The key is to perform the lift as usual, however get under the bar fast into the front squat position under a dynamic load.

TRAINING CROSSFIT ATHLETES ON THE GOLD COAST

Why include hip thrusts as an accessory exercise to your Olympic Lifting program? Because weightlifting is all in the hips! You do a hip thrust every time you perform a snatch or clean.

TRAINING CROSSFIT ATHLETES ON THE GOLD COAST

In today's blog we have a brief look at the split jerk, considered by many as the most explosive overhead lift, how much weight you can jerk comes down largely to your technique.

TRAINING CROSSFIT ATHLETES ON THE GOLD COAST

In the November 2006 issue of CrossFit Journal, Mark Rippetoe published, “A New, Rather Long Analysis of the Deadlift.” He concluded this breakthrough article by identifying three criteria for a correct deadlift starting position:

• The back must be locked in extension.
• The bar must be touching the shins with the feet flat on the floor.
• The shoulders must be out in front of the bar so that the shoulder blades are directly above the bar.

The term conditioning is thrown around but what exactly does it mean? According to Starting Strength's John Sheaffer it is defined as an individual's ability to perform a given task. Terms like “General Physical Preparedness (GPP)” and “Work Capacity” have become buzzwords these days, particularly among people who do not compete in an activity that requires a specific conditioning adaptation. In CrossFit there is a widespread belief that one must train for any possible contingency, “the unknown and the unknowable.”
According to Sheaffer, becoming as strong as possible will have the most significant effect on one’s overall ability to perform a variety of tasks, and therefore represents the most intelligent use of training time for the purpose of conditioning, within certain limits.

When people ask me what are the biggest differences between designing strength-training programs for females compared to males, my answer usually surprises them. That is because the basic principles should be the same for both genders: