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PA Athletes – Training for Life

The need for youth and the elderly population is broad, general, and inclusive fitness.



CrossFit  (2019) argues that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent aspects to evaluate any fitness program, can be supported only by measurable, observable, repeatable data. CrossFit (2019) defined fitness as work capacity across broad time and modal domains. This gives a measurable, observable, and repeatable component to general fitness. 


CrossFit (2003), in their article, shared a view, which supported an increased work capacity as the Holy Grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being by-product. Also, the general population would not benefit from trading improvements in any other fitness metric for a decrease in a work capacity.


A training program design approach with measurable, observable and repeatable components will serve appropriately to the elderly and youth population. CrossFit  (2019) proposed constantly varied; functional movements executed at relatively high intensity as a sound approach to general physical preparedness. A recommended charter will be first to learn the mechanics of the movement, then achieve consistency performing movements across broad time and modal domain and then only perform the exercise at relatively high intensity. CrossFit (2019) recommends to Keep workouts short, intense, and perform workouts four to five days per week. Mix these elements in as many combinations and patterns as creativity will allow. 


The training program recommendation will include all types of modalities, such as practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, basics of gymnastics such as pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc.


We will share a real life example of General Physical Preparedness here. One of our master category athletes Sandhya Dewangan is demonstrating how she has applied the fundamental of foundational movement in her house chores. In the below video, on the left side, she is washing a bedsheet by applying the performance points of Sumo Deadlift High Pull she is practicing in her daily workouts on the right side of video:



There are a lot many house chores activities that can be performed on the fundamentals of the foundational movements we teach our athletes. Learning those foundational movements helps you do all your house chore activities safely and effectively daily.



CrossFit L1 Training Guide


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