Build your engine
At some point, most coaches and athletes have heard
someone say that they want to “build their engine”.
Not many people know what that actually means, if
they really need to do it, and how to properly
implement it into their training program.
Here is my take on engine building for CrossFit, why
you might want to do it, and what it looks like in a
training program.
Engine building for fitness
Most people believe that building their engine will
make them feel fitter during CrossFit wods. That
itself can be a misconception because I don't think
anyone feels fit whilst they are doing a workout like
fran. Crossfit wods are hard, and they always will
be. The fitter, stronger, better you are at moving will
always raise the bar and allow you to push harder
for better times on your workouts.
The way your body tolerates and recovers from a
higher training volume, is where building your
engine comes in to play and gives you that feeling of
being fitter.
Longer duration, sub-maximal heart rate training,
with lower impact/skill requirements, on things
like bikes, rowers and skiergs will benefit you on a
cellular level that gives you that feeling of fitness.
Within your cells lie the mitochondria, these
are known as the powerhouse of the cell. They
produce energy and your muscle tissue is
packed with them.
Aerobic training improves the efficiency of the
mitochondria for making energy.
The more oxygen you pump into the cell the
more efficient the mitochondria have to
become to produce energy
The density of mitochondria within the cells
increases as a result of aerobic exercise, so with
more mitochondria comes greater use of
oxygen to produce energy.
Aerobic training promotes the growth of new
blood vessels. With more blood vessels
bringing blood and oxygen to the cells the
mitochondria can work more efficiently.
These adaptations from aerobic training can
lay a foundation for that feeling of greater
overall fitness
Adding engine building work into a
program
When we first saw this being done it was in the
form of morning cardio style workouts. Again
mostly on machines or involving running.
Mostly performed at a steady pace for longer
periods of time than a traditional 3 rounds for
time metcon
This is perfect for CrossFit athletes where
training is their job, as it allows a session to be
added to their daily program that is productive
but doesn't have a huge recovery price tag
attached to it. In fact, I have heard of some
athletes that do 30 minutes to an hour of this
type of training every day. It's just one of their
3-5 sessions that day. Like everything, it takes
time to build up to that level.
For the everyday athlete adding this sort of
training can be difficult, due to the type of
equipment needed and the duration of the
session.
Although we know there are benefits to this
training, I wouldn't suggest prioritizing this
over your CrossFit class. Doing CrossFit to be
good at CrossFit is still number one.
If you do have the luxury of being able to add
this into your training week, then getting the
intensity and movement selection right is
really important. This is where I have seen it go
wrong for many people before.
It shouldn't involve repeated squat patterns
with barbells, or power cleans, wall-balls, KB
swings, or any of those big weighted movement
patterns. Leave all of that for the CrossFit class.
It should be lower in intensity and involve
lower movement skills. Bike, row, run, skip and
ski are the most common and easiest way to
start. With all exercise development, there can
be some increase in the intensity over time, but
it shouldn't look like another metcon. If it does
your missing out on the purpose for this type of
training and it will lead to becoming
overtrained really quickly.
What an engine building workout would look
like
This would be 3 days of an engine-building program.
Over time this can become more complex in its
structure and movement selection. But it's important
to lay a solid foundation first
MONDAY
Row 3 minutes
Bike 3 minutes
Ski 3 minutes
Row 2 minutes
Bike 2 minutes
Ski 2 minutes
Row 1 minute
Bike 1 minute
Ski 1 minutes
REST 2:00 Then go back up the list
WEDNESDAY
Run 30mins @ conversational pace
FRIDAY
Airbike 8 minutes @8 out of 10 effort
REST 2:00
X 4 rounds
Aim for no drop off in pace throughout the 4
rounds
Summary
Building an engine is really adding lower
intensity, long-duration exercise, that can help
with oxygen delivery and utilization. Making us
more efficient in the process of creating energy,
so that we feel fitter.
This type of training sets us up for being able to
tolerate and endure more training over time,
and helps us with the ability to recover better
from higher intensity training.
It should be lower in intensity, longer in
duration and shouldn’t be leaving you sore, and
struggling to recover.
Choose machines over barbells and pull-ups,
and don't be tempted to turn it into another
metcon.
I have personally found this training to be
hugely beneficial, as an add on to my CrossFit
training and as a stand-alone program when I
have felt overtrained.
For those who have more time to train, this is a
beneficial luxury that can be added to their
training for extra development, without the
recovery impact of a strength or metcon
session
This is an 8 week program to start increasing
your aerobic engine.
The program is written as day on /day off, but
this can be tailored to suit your training week;
so adjust training days to your own needs.
Most sessions are written as a perceived effort
level like: 9/10 effort being a hard effort and
1/10 being very easy, 85% effort being an 85 out
of 100% intensity. Go by feel here and develop
a nautral instinct for your pacing and effort
levels. Be prepared for effort levels to feel
different day to day, this does happen so just go
with the flow and give your effort level for that
day.
There are 3 test sessions to perform before the
8 weeks gets underway.
These are just a data point to mark any
improvement after the 8 weeks is complete.
Test 1 - 10 minute max cal air bike
Test 2 - 2000m row time trial
Test 3 - 30 minute max cal air bike
Complete these tests over a week, at least a day
apart and record your scores. Then at the end of
the 8 weeks you can retest and see where you have
improved.
LETS GET STARTED!
DISCLAIMER
Exercise is not without its risks and this, or any other exercise program could
result in injury. As with any exercise program, if at any point during your workout
you begin to feel faint, dizzy or have physical discomfort, you should stop
immediately and consult a medical professional