Power Athlete
Our power athlete program is CrossFit style of training that is biased towards strength and power output. It is based on the CrossFit Football program, that was developed by John Welbourne, a former NFL player. This style of training is also applicable to rugby, soccer, baseball, basketball, volleyball, powerlifting or any other sport that requires explosive movement.
The purpose of the Power Athlete program is to produce powerful athletes by combining high intensity training with strength and speed training. When compared to our regular group workouts, our Power Athlete workouts will typically use similar movements, but with heavier loads, shorter rep schemes, and shorter time domains. We want to lift heavy stuff and do it quickly.
The Power Athlete program consists of two parts: the Power Athlete WOD (workout of the day) and the AWOD (Additional WOD). The AWOD usually consists of strength training, speed training and skill work. There are two parts to the workout because we are trying to get as strong as possible. We are trying to get as fast as possible and we are trying to create work capacity at its highest level. This is done by combining strength training with the fundamentals of CrossFit.
The AWOD is available to all CFUV members that show proficiency in the required movements, but it is a MUST for those following the Power Athlete program.
If your goal is to get stronger or prepare for a sport that requires power, the Power Athlete program is for you.
The Additional Workout of the Day (AWOD) is designed to give an added challenge for those athletes that are willing to put in some extra work. This program consists of additional strength training, speed work, and skill work. To participate in the AWOD, CFUV members must demonstrate proficiency in the required movements.
If you are going to follow the AWOD programming, do NOT do both the AWOD program AND the group class heavy days. Do NOT pick and choose the heavy days; just do what’s programmed… there’s a method to the madness
CFUV Power Athlete FAQ:
Q: What does the Power Athlete Workout of the Day (PWOD) consist of?
A: Each WOD consists of two parts: Strength, Skill or Speed workout (currently our Additional Workout of the Day, or AWOD), and a conditioning portion (PWOD). The PWOD will consist of the same or similar movements as the group WOD that day, but will typically be heavier loads and different rep schemes. The PWOD will typically be 15 mins or less, so there is plenty of time to do the AWOD work after the PWOD. You can also come to class early and do the AWOD before the PWOD.
Q: How often is the PWOD offered?
A: It will be offered every day and time that group WODs are offered.
Q: Who can participate in the PWOD?
A; Any regular CFUV member who demonstrates proficiency in the required movements, and has goals to get bigger, faster, stronger and/or plays a power sport (pretty much anything besides endurance sports) can participate. This program is specifically for power and strength development. If you just want to be in good all-around shape, the group WOD will do that for you. If you are interested in the PWOD, but are new to CrossFit and don’t have a sports or training background that exposed you to weightlifting (squats, deadlifts, presses, cleans, snatches, etc.), spend several months doing the group WOD before trying the PWOD.
Q: What if I don’t like heavy lifting?
A: If you usually skip heavy days, this isn’t the program for you. If your goals are to get bigger, faster, and stronger, you need to lift heavy stuff.
Q: Do I have to do the PWOD to participate in the AWOD?
A: No, any CFUV member that qualifies can participate in the AWOD. However, if you do the PWOD, you need to do the AWOD to get the most out of the program.
Q: Can I do the group WOD on some days and the PWOD on other days?
A: What are your goals? Once you know your goals, follow the program that will get you where you want to go. If you are one of our athletes that plans on making a run at the CF Games, you might want to develop your strength & power in the “off season”, then work-in some occasional endurance work as qualifiers get closer.
