3 Criteria to Consider When Programming Accessory Work
Written by Kirsten Ahrendt

“Coach, what should I do for accessory work?”

I hear some format of this question frequently from many member-athletes. Whether you’re an athlete programming for yourself or a coach looking to fill some holes in your client’s capabilities, consider these three things:

#1: Let’s be clear, doing MORE is not always BETTER. But often, a low dose of targeted, and aptly applied accessory work can powerfully address weaknesses and increase skill.

#2: There is no cookie-cutter answer that is right for everyone. Accessory work should be selectively and specifically prescribed depending on the client’s injury history, goals and weaknesses.

#3: Meet one or all of the following stimuli:
– Loaded carry
– Unilateral
– Isometric contraction
– “Rotational” was a really close #4, but I tend to program those movements heavily in my warm-ups, so for those of you about to yell about lack of transverse plane…

Loaded Carries

Without fail, loaded carries are the #1 thing I increase in volume for clients. I’m willing to bet 90% of the general population that works out is NOT doing enough loaded carries (although if you follow InVictus Fitness program, you’d know differently). I think it’s due to carries being a seemingly-simple movement and because members don’t understand the carryover to other skills.

First off, if CrossFit has taught you one thing, it should be that simple ≠ easy. Some coaches have suggested that to have a well balanced athlete, you should be doing carries as frequently as you squat/per week. Also, if you’re an OG fitness-er, you know Dan John preached about the value of carries. If Dan John does it, you should too.

Why Carry?

– Maximum bang-for-your-buck. Want to get stronger? Carry heavy. Want to increase your capacity? Carry long distance. Want your back to stop hurting? Sandbag carry.

– Low skill movement. Decreased chances of injury. No crazy elite coaching required. Pick up object A. Carry object A to point B. Ta-da! You just did strength work, capacity work, unilateral work, and isometric work all at once!

Why Unilateral?

If you’re training for a sport, most of your activity during that sport will likely be performed unilaterally. If you’re training for life, same thing applies. Walking, running, kicking, throwing, going upstairs, getting out of a car – these are all unilateral. Train to be strong and stable using one leg, one arm, one side, and you will be well-balanced and stronger when you can use both sides together.

Why Isometric?

Especially in the world of CrossFit, athletes move a lot of weight and do a lot of reps. But how often do we spend time holding one position (think beyond a plank hold)? Can you hold weight overhead for 1 minute without crumbling? How about two minutes? Can you hold the top of your chin-up for :60? What about the top of a ring support? Isometric is your friend – it shows you if you really “own” a position, or if you just pass through it while counting reps. Also, it’s a great way to get strong without getting crazy sore or causing a lot of muscle damage from repeated eccentric movements.

Sample Accessory Sessions

Here’s some examples of accessory combos I might put together – you can use these or any combination of them and similar movements to address your weaknesses. For the greatest improvement, work your picks into your program a couple times a week for the next two months and reap the benefits!

Accessory Session A:
400m bearhug sandbag carry, performed with as few breaks as possible. Walk slow.

Accessory Session B
3 sets of:
Single leg RDL (db/kb) x 8-10 ea @3011
Single arm superset: push press x 8 + OH carry x 50m (ea)

Accessory Session C
3 sets of:
:30 Top of Chin-Up Hold / :30 rest
:30 Hollow Hold / :30 rest
:30 Handstand Hold / :30 rest

Accessory Session D
3 sets:
Max effort top of ring support hold
Reverse sled drag x 75m (heavy)
Rest :60

Accessory Session E
3 sets of:
Single leg lateral step-down from box (kb in goblet hold) x 8-10 ea @31A1
Sorenson Hold on GHD x :60

Accessory Session F
Accumulate 2-3:00 in OH barbell hold with 80-100% of 1RM strict press
Every “break”, perform 15 x V-Up/Tuck Up or L-Seated Pike Pulses

Accessory Session G
3 sets of:
Parallette L-sit/Tuck hold x :30-:60
Heavy Farmer’s or Suitcase Carry x 75-100m

Also Check Out…

Farmer Carries – Super Beneficial Yet Widely Underused

The Best Exercise You Aren’t Doing

How To Hike A Kettlebell Into Your First Swing

The post 3 Criteria to Consider When Programming Accessory Work appeared first on Invictus Fitness.

3 Criteria to Consider When Programming Accessory Work
Written by Kirsten Ahrendt

“Coach, what should I do for accessory work?”

I hear some format of this question frequently from many member-athletes. Whether you’re an athlete programming for yourself or a coach looking to fill some holes in your client’s capabilities, consider these three things:

#1: Let’s be clear, doing MORE is not always BETTER. But often, a low dose of targeted, and aptly applied accessory work can powerfully address weaknesses and increase skill.

#2: There is no cookie-cutter answer that is right for everyone. Accessory work should be selectively and specifically prescribed depending on the client’s injury history, goals and weaknesses.

#3: Meet one or all of the following stimuli:
– Loaded carry
– Unilateral
– Isometric contraction
– “Rotational” was a really close #4, but I tend to program those movements heavily in my warm-ups, so for those of you about to yell about lack of transverse plane…

Loaded Carries

Without fail, loaded carries are the #1 thing I increase in volume for clients. I’m willing to bet 90% of the general population that works out is NOT doing enough loaded carries (although if you follow InVictus Fitness program, you’d know differently). I think it’s due to carries being a seemingly-simple movement and because members don’t understand the carryover to other skills.

First off, if CrossFit has taught you one thing, it should be that simple ≠ easy. Some coaches have suggested that to have a well balanced athlete, you should be doing carries as frequently as you squat/per week. Also, if you’re an OG fitness-er, you know Dan John preached about the value of carries. If Dan John does it, you should too.

Why Carry?

– Maximum bang-for-your-buck. Want to get stronger? Carry heavy. Want to increase your capacity? Carry long distance. Want your back to stop hurting? Sandbag carry.

– Low skill movement. Decreased chances of injury. No crazy elite coaching required. Pick up object A. Carry object A to point B. Ta-da! You just did strength work, capacity work, unilateral work, and isometric work all at once!

Why Unilateral?

If you’re training for a sport, most of your activity during that sport will likely be performed unilaterally. If you’re training for life, same thing applies. Walking, running, kicking, throwing, going upstairs, getting out of a car – these are all unilateral. Train to be strong and stable using one leg, one arm, one side, and you will be well-balanced and stronger when you can use both sides together.

Why Isometric?

Especially in the world of CrossFit, athletes move a lot of weight and do a lot of reps. But how often do we spend time holding one position (think beyond a plank hold)? Can you hold weight overhead for 1 minute without crumbling? How about two minutes? Can you hold the top of your chin-up for :60? What about the top of a ring support? Isometric is your friend – it shows you if you really “own” a position, or if you just pass through it while counting reps. Also, it’s a great way to get strong without getting crazy sore or causing a lot of muscle damage from repeated eccentric movements.

Sample Accessory Sessions

Here’s some examples of accessory combos I might put together – you can use these or any combination of them and similar movements to address your weaknesses. For the greatest improvement, work your picks into your program a couple times a week for the next two months and reap the benefits!

Accessory Session A:
400m bearhug sandbag carry, performed with as few breaks as possible. Walk slow.

Accessory Session B
3 sets of:
Single leg RDL (db/kb) x 8-10 ea @3011
Single arm superset: push press x 8 + OH carry x 50m (ea)

Accessory Session C
3 sets of:
:30 Top of Chin-Up Hold / :30 rest
:30 Hollow Hold / :30 rest
:30 Handstand Hold / :30 rest

Accessory Session D
3 sets:
Max effort top of ring support hold
Reverse sled drag x 75m (heavy)
Rest :60

Accessory Session E
3 sets of:
Single leg lateral step-down from box (kb in goblet hold) x 8-10 ea @31A1
Sorenson Hold on GHD x :60

Accessory Session F
Accumulate 2-3:00 in OH barbell hold with 80-100% of 1RM strict press
Every “break”, perform 15 x V-Up/Tuck Up or L-Seated Pike Pulses

Accessory Session G
3 sets of:
Parallette L-sit/Tuck hold x :30-:60
Heavy Farmer’s or Suitcase Carry x 75-100m

Also Check Out…

Farmer Carries – Super Beneficial Yet Widely Underused

The Best Exercise You Aren’t Doing

How To Hike A Kettlebell Into Your First Swing

The post 3 Criteria to Consider When Programming Accessory Work appeared first on Invictus Fitness.

Deadlift 101: The Pull
Video by Hunter Britt

Many wonder how to most efficiently pull in the deadlift. In this follow up video to Deadlift 101: The Set-Up, Hunter explains the three components to the pull – push, rock and pull. Put these three things into practice and watch your deadlift numbers increase.

Also Check Out …

The Fault Of Overextension

The Importance Of Accessory Training

Why Do We Single-Leg Deadlift If We Have Two Legs

The post Deadlift 101: The Pull appeared first on Invictus Fitness.

Deadlift 101: The Pull
Video by Hunter Britt

Many wonder how to most efficiently pull in the deadlift. In this follow up video to Deadlift 101: The Set-Up, Hunter explains the three components to the pull – push, rock and pull. Put these three things into practice and watch your deadlift numbers increase.

Also Check Out …

The Fault Of Overextension

The Importance Of Accessory Training

Why Do We Single-Leg Deadlift If We Have Two Legs

The post Deadlift 101: The Pull appeared first on Invictus Fitness.

Deadlift 101: The Set-Up
Video by Hunter Britt

Do you struggle with the set-up of the deadlift? Perhaps you are someone who never feels your hamstrings engaged when you start to deadlift. Maybe you have trouble replicating the same strength in your pull off the ground every time? Or, perhaps you are someone who’s clean and deadlift set-up look exactly the same. If this is the case, then watch the video above on how to properly set up for the deadlift.

Also Check Out …

What About Lifting Belts

When To Use Mixed Grip Or Double Overhand

The Finish Of A Deadlift

The post Deadlift 101: The Set-Up appeared first on Invictus Fitness.

Deadlift 101: The Set-Up
Video by Hunter Britt

Do you struggle with the set-up of the deadlift? Perhaps you are someone who never feels your hamstrings engaged when you start to deadlift. Maybe you have trouble replicating the same strength in your pull off the ground every time? Or, perhaps you are someone who’s clean and deadlift set-up look exactly the same. If this is the case, then watch the video above on how to properly set up for the deadlift.

Also Check Out …

What About Lifting Belts

When To Use Mixed Grip Or Double Overhand

The Finish Of A Deadlift

The post Deadlift 101: The Set-Up appeared first on Invictus Fitness.

The Overhead Yoke Carry
Video by Julien Pineau

Looking to improve your overhead strength and stabilization? Then start adding in overhead yoke walks to your training! This movement can transform your overhead position and build strong, bullet proof shoulders. Julien Pineau instructs on how to perfect the overhead yoke carry. 

The post The Overhead Yoke Carry appeared first on Invictus Fitness.