Building strength and muscle mass is crucial for excelling in CrossFit. 

Of all physical attributes, total body strength has the highest correlation with CrossFit Open performance. 

But how do you effectively combine heavy strength work with metabolic conditioning to maintain fitness levels?

 In the latest video from the Wod Science YouTube channel, senior scientist Gommaar D’Hulst dives into this topic, explaining the minimal effective dose of strength training needed to build muscle mass. 

He explores the relationship between training volume and muscle gains, and presents a training template designed to maximize strength while preserving overall fitness. 

Understanding the Minimal Effective Dose of Strength Training

The concept of minimal effective dose in strength training is often misunderstood. 

Many believe that high volumes of strength training are necessary for muscle gains. 

However, scientific literature has demonstrated that as little as three sets per week of an exercise targeting a specific muscle group can lead to muscle growth, even in moderately experienced athletes. 

This minimal effective dose is surprisingly low, which is beneficial for CrossFit athletes who need to balance various types of training.

The Relationship Between Training Volume and Muscle Gains

Training volume plays a significant role in muscle growth. 

Volume can be measured by the number of sets per week or the total training load (reps multiplied by weight). 

Recent studies, such as those by Scheld et al. (2019), show a dose-response relationship between training volume and muscle thickness. 

For example, lifters training three times per week with varying sets (one, three, or five) saw increases in muscle thickness, with higher volumes generally yielding better results. 

However, there is a point where the benefits plateau, especially for some muscle groups.

Watch the full video:

Practical Applications for CrossFit Athletes

To integrate strength training effectively into a CrossFit regimen, athletes should focus on maximizing training volume within their sessions. A suggested training template includes:

Monday: Lower body (squats, deadlifts) with accessory exercises (Bulgarian split squats, Romanian deadlifts).

Tuesday: Upper body (presses, pulls).

Wednesday: Rest day.

Thursday: Lower body.

Friday: Upper body.

Saturday: Rest or optional accessory work.

Sunday: Metabolic conditioning workout involving weights above 30% of one rep max.

This approach ensures comprehensive muscle group targeting while allowing for adequate recovery.

Incorporating Metabolic Conditioning for Muscle Growth

Metabolic conditioning (MetCon) workouts can also contribute to muscle growth. 

Research indicates that training with lower weights (around 30% of one rep max) to failure can yield muscle gains comparable to training with higher weights. 

This is particularly relevant for CrossFit athletes, who often perform high-rep, lower-weight movements in their workouts. 

Additionally, the concept of Blood Flow Restriction (BFR) training, which simulates restricted blood flow to working muscles, can enhance hypertrophy even with low-load exercises.

Optimizing Training Schedule for Strength and Conditioning

A well-balanced weekly training schedule might look like this:

Monday: Whole body routine focusing on squats, presses, pulls, and accessories.

Tuesday: Rest day.

Wednesday: Two MetCon workouts, e.g., thrusters and chest-to-bar pull-ups, followed by biking and power cleans.

Thursday: Rest day.

Friday: Whole body strength routine.

Saturday: Easy conditioning or accessory work.

Sunday: MetCon workout with moderate to high weights.

For advanced athletes, separating strength and conditioning sessions (e.g., strength in the morning, conditioning in the afternoon) can further optimize results.

Conclusion

Balancing strength training with metabolic conditioning is key to optimizing performance in CrossFit. 

By understanding the minimal effective dose of strength training and strategically planning training volumes, athletes can maximize muscle gains without compromising overall fitness. 

The Wod Science YouTube channel provides a practical blueprint for integrating these principles into your training regimen, helping you achieve your fitness goals.