Monday, May 2, 2016 - 12:00
Written by Rosario Rios Aguilar on 02 May 2016.


Two more weeks on this Chad Attack Beach Cycle Series 1 and we will transition into The Chad Attack Beach Cycle Series 2 which will compliment the first cycle. The 2 transition weeks will be a lot of fun since we will be doing different test on strength, power and different fitness benchmarks. These will not be true max out weeks since we have to keep our fitness for the next series. I will go into the next series more in detail as it approaches but the strength endurance and power we have built on this series will help in the 3RM and 5RM type lifts later on. This is why I wanted to take the time to explain the difference in physical strengths. THE FOCUS OF THIS WEEK IS to pick a weakness you think you might have and practice is 2 to 3 times a week to turn it into a strength :)

What is STRENGTH? We all want to be stronger and faster right? I do haha but it takes time and it takes a certain foundation not just of maximum heavy slow lifts but a foundation of quality movement, recovery and endurance training. YES CARDIO. haha let me explain as I briefly write the difference between 4 different physical strengths.

The maximum force that a muscle can produce in a single voluntary effort, regardless of the rate of production. Absolute strength can be compared to a squat, bench, press, etc. something like powerlifting or picking up a car because someone got stuck underneath. It is compared to a 1RM (repetition max). This is the most absolute brute strength that requires a single movement.

Maximum effort compared to your body weight. This is a great example of weightlifting (olympic lifting). For example if a person that weighs 200lbs can do a clean at 225lbs compared to a person that is 185lbs that can do a clean of 225lbs, who is stronger? well, the person that weighs 185lbs is relatively stronger than the person that is heavier. So focusing on your own progression is important when it comes to relative strength. Now, let's not take this into the extreme but this is where the last 10 weeks we have focused when it comes to lifting.
IN ORDER TO GET STRONG YOU DO NOT NEED TO LIFT HEAVY AND SLOW! your body needs different stimulus and rep ranges to stimulate strength.
so yes we all want gains but gains do not necessarily mean strength haha sorry not sorry.

How quickly you can use your speed. This is huge when it comes to CrossFit because if you want to excel in the workout or in lifts overall, you want to be able to move the weight fast! but that comes with prioritizing technique, like we always say, you only go as fast and heavy as your technique allows. The faster you can move the load the faster you cycle the movement. This is where intensity comes in, you should be able to lift the barbell for example and do it fast couple of times, but if you don't have the relative strength and the strength endurance to repeat the movement, your intensity is going to be low and it will take you a long time to recover to pick up that same barbell again.

Strength Endurance is the ability to perform at a near maximal level of strength repeatedly over a period of time.
THIS IS VERY IMPORTANT for longevity, for gains, for overall good scores in CF and high intensity workouts. These last 10 weeks we have been focused on the strength endurance and relative strength to help you reach your absolute strength at a more athletic and agile way to do it.
Training for strength endurance is pretty darn uncomfortable and has you working at high levels of force with as little rest as possible. Too little rest and you’ll burn out, too much rest and you won’t get the effects desired.

Type of Strength Key Points
Absolute Strength • Refers to the maximal force your muscles can exert
• Good for when you need to lift something very heavy one time
• Train for this by lifting weights at 85%+ of the maximal weight you can lift for several sets of a few repetitions
Relative Strength • Refers to your maximum effort in relation to your bodyweight
• Good for skill-based training, like gymnastics or Olympic weightlifting
• Train for this by building strength while keeping your weight in check
Power/Speed Strength • Refers to how quickly you can use your strength
• Good for power sports or for being able to sprint to the bus
• Train for this by using lighter forces in high speed movements for several repetitions with long rest periods
Strength Endurance • Refers to the ability to perform at a near maximal level of strength repeatedly over a period of time
• Good for activities like moving heavy boxes up and down stairs for several hours
• Train for this by working at high levels of force with as little rest as possible (STB-RRA)

The most important educating tips here are that regarldess of what kind of strength is provided during training, they all have a purpose and a focus and they are trained differently. This is why is super important to write down your workouts because in some workouts a heavy load will be appropriate for the stimulus we want to provide but in certain other workouts, the load needs to be lighter to train a different type of strength.
I can continue on with this topic since its my bread and butter haha but just know that there is always a purpose for what we do at DRS and trust that your strength gains are not going anywhere when you feel the cardio is "TOO MUCH". One thing to remember is your body craves different stimulus at times and regimen at other times. Allow it to be a machine!

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Stay Strong,
DRS Strong
Coach Rosario


"Sometimes I like to do handstands in front of giant signs even if its just for a second hahah"