The Paul Weber Podcast
Every Thursday, I will be covering training, nutrition and lifestyle for fitness, hybrid and tactical athletes.
Episodes
Conditioning intensity can be divided into four domains: moderate, heavy, severe, and extreme.
Moderate Intensity
Personal anecdote: walking to New York City
In athlete language: "easy", "Zone 2"
What it feels like: you can speak in complete sentences
Typical duration: 2+ hours
Moderate intensity is below the first Lactate Threshold (LT1), which is the pace at which lactate begins its sustained increase...
Thanks for being here! In this episode, I respond to the questions:
If I don't train for a while am I going to lose all of my gains?
Does psychological stress affect my performance?
Do I need an intra workout?
Is competitive fitness good for physique?
Key Takeaways
- For beginners, the primary limitation is motor control. Program design should facilitate skill acquisition by providing lots of reps.
- Intermediates with lots of muscle to gain should optimize for mechanical tension. Train in the 3-10RM range with approaches to failure.
- Advanced athletes who have already tapped most of their muscle growth potential should utilize both training close to failure for muscl...
In this episode, I reflect on some of the mistakes I made in my mindset as a competitor - and how I would coach that version of myself.
I also share my experience toward the end of my competitive career, the health issues I ran into, and what I've learned so far in navigating them.
Tap the link to save your spot at the live training this week.
https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes
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We only get one body.
Those who have gone through serious injuries know this. Many athletes have injuries that change their bodies for the rest of their lives.
On one hand, we accept this as part of pushing our bodies to the limit.
But in the adrenaline-fueled, warrior culture of modern fit...
Join me live next week for: "Mastering Gymnastics for Fitness Athletes"
Thursday, June 19th at 2pm MT
**Everyone who signs up will get permanent access to the recording**
Tap for more info: https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes
Not training gymnastic strength
It's common to have "just enough" strength to do the Rx movements.
But the best gymnasts don't have "...
Mastering Gymnastics for Fitness Athletes
Live training on Thursday, June 19th at 2pm MT
For more information, visit:
https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes
In this live training, you will learn:
- Gymnastic Strength
- Why gymnastic strength is specific for fitness athletes
- Movement patterns of gymnastic strength and progressions for each
- How I program gymnastic strength for fitness athletes...
Accessories help develop muscles other than the prime movers in core movements, providing structural balance and resilience.
They can also be used to address specific weak points in a core movement that would go undertrained if the athlete only trained the core movement.
For example, if a lifter is limited in the front squat by their upper back, then only training the front squat can fail to address the limiting facto...
In this episode I share the exercises I use most often for mobility.
Handstand Walk
I discuss the handstand walk and the exercises I use to improve thoracic extension and shoulder flexion:
- PVC Pass Through
- Cross Bench Dumbbell Pullover
Pistol
I discuss the progression I use to develop the pistol:
- Front Foot Elevated Poliquin Split Squat
- Barbell Poliquin Split Squat
- Counterbalance Box Step Off
- Counterbalance...
In this episode, I go over the gymnastics events from World Fitness Project Indianapolis and the TFX Invitational.
I cover how I prepare athletes for success in these workouts with a 5 Step Process:
- Gymnastic Strength
- Movement Economy
- Volume
- Density
- Intensity
I use this process for my athletes’ seasons, often starting the offseason on step 1, 2 or 3, before progressing them to the next steps.
In this episode, I share my clinical experiences with manipulating body composition for fitness athletes. We discuss:
- Food Quality
- Food Quantity
- Meal Frequency
- Rate of Gain and Loss
- The Importance of Training Performance
- Weigh Ins and Body Scans
- Preserving Blood Sugar Balance and Insulin Sensitivity
- Gut Health
- Food Variety
- Fiber Guidelines
- Common Allergens
- Digestion and Upper GI Symptoms
- Bowel Movements and Lower GI Symptoms
The first step in injury recovery is to rest so that the pain can dissipate.
Once my clients are pain free with daily activities, then I start rehab exercises.
Here are the key variables I keep in mind:
- Force
- Range of Motion
- Speed
Keep in mind that what causes pain sensation for one person may not cause pain for another even if they have a very similar injury.
Choose exercises that allow you to move with little to...
I use a five step process to guide my athletes to better scores in gymnastics-heavy workouts:
- Strength - are you strong enough to make this movement easy?
- Movement Economy - could you use less energy per rep?
- Volume - can you handle the number of reps?
- Density - can you handle the set sizes?
- Intensity - can you handle the set sizes while breathing hard?
In this process, each step prepares you for the next one.
That...
Key Takeaways
- The mechanical loading of burpees and box jump overs limits the number of reps we can safely do - about 150 reps per session.
- Because we are limited in volume, we want to do all of our burpees and box jump overs at race relevant paces - 15 reps per minute or faster.
- Use as short of a working interval as you need to achieve this race relevant pace, then gradually extend the intervals as you improve.
- Use e...
In this episode, we cover every CrossFit gymnastics movement, to what degree each movement depends on strength or movement economy, and how to train each movement.
Hey guys, letting you know that I have 1:1 coaching spots available.
With the Open over, this is the start of the offseason for most athletes.
This is the time for doing an assessment, knowing your training priorities, and training your weaknesses.
If you’re in...
In this episode, we cover these concepts for CrossFit gymnastics:
- Volume – the common number of reps per workout for each gymnastics movement
- Intensity – the intensity of the workout in which the gymnastics reps occur
- Density – the direct muscle fatigue of the workout in which the gymnastics reps occur
In this episode, I cover:
- What is gymnastic strength?
- Why gymnastic strength is specific for CrossFit athletes
- My personal experience with training gymnastic strength
- My clinical experience training gymnastic strength with CrossFit athletes
- How to train gymnastic strength (frequency, sets, reps, exercise selection, cycle length and deloads)
- How to progress from training gymnastic strength to in-season gymnastic training
- ...
Live Training Thursday, February 27th, 1pm MT
Save your spot: https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes
In this episode, I cover an overview of the demand of fitness sport, concurrent training and strength training.
This episode covers:
- why not all muscle growth is created equal
- which type of hypertrophy matters for strength and how to train for it
- the strength-endurance continuum
- blood flow restriction and "pump work"
- which training strategies make sense for CrossFit athletes and which ones don't
Resources
The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies (Brad’s review)
- Lack of week to week control
- Lack of fatigue management
- Too much variety
- Too frequent severe and extreme intensity conditioning
- Lack of offseason, lack of periodization leads to lack of peaking, lack of availability
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