Performance Plus Podcast

In this episode of the Performance Plus Podcast, Zach discusses essential strategies for functional fitness athletes to overcome gymnastic skill hurdles, crucial for excelling in CrossFit. He emphasizes three critical areas: mobility, strength foundation, and movement-specific skills. Zach explains how lacking mobility can hinder proper form and efficiency in skills like handstand walks and ring muscle-ups. He also underlines the importance of building strict strength to prevent injuries and improve performance. Lastly, he offers insights on practicing gymnastics movements effectively by breaking them down into components. Resources like the ultimate mobility checklist and skill progression charts are provided to aid athletes in their journey.00:00 Introduction to Gymnastics Skills for Functional Fitness01:36 The Importance of Mobility04:14 Building a Strong Foundation06:00 Mastering Movement-Specific Skills07:53 Conclusion and ResourcesResourcesUltimate Mobility Checklist https://performanceplusprogramming.com/movements/Skills Progression Chart https://performanceplusprogramming.com/skills-chart-download/Proven Gymnastics Programming https://performanceplusprogramming.com/shop/program-category/gymnastics/

In this episode of the Performance Plus Podcast, Zach discusses the importance of accessory work for fitness athletes, especially those involved in CrossFit. He highlights that while well-programmed CrossFit classes are beneficial for general fitness, they often don't address individual weaknesses. To truly excel, athletes need targeted accessory programming that focuses on specific areas such as gymnastics skills, mobility, strength, and conditioning. Zach delves into how to break down complex gymnastic movements, perform targeted mobility tests, improve conditioning through varied workouts, and effectively use strength and prehab programs to enhance performance and prevent injuries. The episode also references several additional resources, including an 'Ultimate Mobility Checklist' and a 'Build Your Engine' ebook, for further guidance.00:00 Introduction to Accessory Work for Fitness Athletes00:10 The Importance of Personalized Programming01:59 Gymnastics Skills: Breaking Down Complex Movements03:50 Effective Mobility Work for Athletes06:24 Optimizing Conditioning for CrossFit Athletes09:00 Strength Programs: Key Components10:41 Prehab Programs: Preventing Common Injuries11:55 Conclusion and ResourcesLearning Gymnastics Skills PodcastUltimate Mobility ChecklistBuild Your Engine eBookProven Accessory Programs

In this episode of the Performance Plus Podcast, Zach discusses why CrossFit athletes might benefit from lifting lighter weights to improve their Olympic lifts. Zach presents two studies supporting this argument, highlighting the importance of technique over maximal strength. The episode delves into the technical nature of Olympic lifts, emphasizing the need for practicing with lower fatigue to enhance motor learning. Zach also introduces resources such as a free weightlifting ratios calculator and various training programs available at Performance Plus to help athletes target specific weaknesses and improve their overall performance.00:00 Introduction to the Episode00:17 The Importance of Technique in Olympic Lifts01:44 Analyzing Weightlifting Ratios02:36 Study 1: Low Load High Repetition Training05:02 Study 2: Insights from the USSR Olympic Team06:23 Practical Applications for CrossFit Athletes07:45 Performance Plus Resourceshttps://performanceplusprogramming.com/weightlifting-ratios-page/https://performanceplusprogramming.com/shop/

Maximizing Performance for Hyrox: A CrossFit Athlete's GuideIn this episode of the Performance Plus Podcast, Zach hands over the reins to Coach Johnny B, a CrossFit Level 3 trainer with extensive endurance event experience. Johnny shares his insights from recently competing in the Hyrox event in Atlanta, offering valuable advice for CrossFit athletes who are interested in participating in Hyrox. He discusses his training regimen, which includes a mix of CrossFit-style workouts and endurance training, and provides observations on how different types of athletes performed. Johnny also emphasizes the importance of building a strong aerobic base and offers tips for maximizing performance in future Hyrox events.00:00 Introduction and Episode Overview01:15 Johnny B's Hyrox Experience03:11 Training Insights and Observations04:59 Performance Analysis and Recommendations11:07 Final Thoughts and Future Plans

In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks down the primary goal of Ski Erg, which is to generate power through a limited range of motion at a high frequency, rather than pulling the cord through its maximum range. He outlines the four key phases of the Ski Erg movement: the catch, drive, follow-through, and recovery, providing detailed instructions for each. Additionally, he offers tips on setting the damper correctly and maintaining an optimal stroke rate. The episode concludes with recommendations for conditioning programs available on PerformancePlusProgramming.com. For those needing a visual guide, a video version is available on Zach's YouTube channel, TheBarbellPhysio. 00:00 Introduction to SkiErg Technique01:00 Understanding the Goal of SkiErg02:03 Proper Stance and Setup02:40 Phases of the SkiErg Stroke03:44 The Drive Phase05:19 The Follow Through07:19 The Recovery Phase08:06 Adjusting Damper and Stroke Rate09:53 Conclusion and Additional Resources

In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged in CrossFit and Olympic weightlifting. He emphasizes the need for targeted mobility work rather than general stretching, highlighting the importance of assessing individual mobility limitations to enhance performance and reduce injury risk. The conversation covers the effectiveness of foam rolling, static stretching, and a structured three-step approach to improving mobility that includes opening up range of motion, building strength in that range, and integrating it into functional movement patterns. Zachary also shares resources for athletes to improve their mobility effectively.TakeawaysMobility is crucial for performance-based goals.CrossFit challenges the body's mobility more than other sports.General stretching does not significantly reduce sports injuries.Targeted mobility work is essential for performance improvement.Foam rolling provides temporary benefits but is not a long-term solution.Static stretching should be done 5-10 minutes per week for best results.Building strength in new ranges of motion is vital for mobility retention.Integrating mobility work into functional movements enhances performance.Eccentric training can significantly improve mobility.Specific mobility programs yield faster progress than general ones.Chapters00:00 The Importance of Mobility for Fitness Athletes02:48 Targeted Mobility Work for Performance06:14 The Role of Foam Rolling in Mobility08:59 Static Stretching and Its Effectiveness12:01 A Three-Step Approach to Improving Mobility14:57 Conclusion and Resources for Mobility Improvement

Mastering Rowing Technique for Improved CrossFit PerformanceIn this episode of the Performance Plus podcast, Zach focuses on the often overlooked rowing technique crucial for CrossFit athletes. He covers key points such as proper foot placement, initial setup positions, and a three-step sequence to enhance rowing efficiency. Zach emphasizes the importance of maintaining vertical shins, correct arm pulls, and the synchronization of leg drive with arm movements. He also discusses adjusting the rower's drag factor and the optimal strokes per minute for different workout intensities. Lastly, Zach introduces the 'Rower Build Your Engine' program, aimed at significantly improving rowing performance over six weeks. 00:00 Introduction to Rowing Technique01:02 Foot Placement and Initial Setup03:21 Leg Drive and Handle Movement05:01 Arm Pull and Full Stroke Sequence07:28 Drag Factor and Stroke Rate09:36 Conclusion and Program Recommendation

In this episode of the Performance Plus podcast, Zach explores strategies for improving performance in the 2025 CrossFit Open, starting February 27th, 2025. He highlights the recent shift towards more inclusive and conditioning-biased workouts in the Open, providing examples from past years. Zach offers specific insights into important movements likely to appear, such as muscle-ups, double-unders, and thrusters, and recommends key Performance Plus programs to enhance endurance, gymnastics skills, and overall conditioning in preparation for the Open. 00:00 Introduction to the CrossFit Open Preparation00:48 Understanding the Shift in CrossFit Open Programming02:54 Analyzing Past Workouts and Trends06:08 Key Movements to Focus On07:50 Performance Plus Programs to Boost Your Open Prep10:01 Final Thoughts and Encouragement

In this episode of the Performance Plus podcast, we discuss the importance of Zone Two cardio for CrossFit athletes, emphasizing its role in building aerobic capacity and improving overall performance. The conversation covers the physiological benefits of training in this zone, including increased mitochondrial density and heart efficiency. Zach and Johnny also explore other training zones, such as tempo and threshold, and their relevance to CrossFit programming. Practical advice on how to incorporate these training methods into a CrossFit regimen is provided, along with insights on balancing endurance training with CrossFit workouts.Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/  TakeawaysZone Two cardio is essential for building aerobic capacity.Training in Zone Two increases mitochondrial density.A stronger heart leads to better performance in workouts.Zone Two cardio is less taxing on the body than high-intensity training.CrossFit athletes often neglect Zone Two training.Tempo and threshold zones are important for overall fitness.Zone Five training focuses on maximizing VO2 max.Proper programming can prevent overuse injuries in athletes.Balancing CrossFit with endurance training can enhance performance.Taking breaks from CrossFit can help maintain fitness levels.Chapters00:00 Introduction to Zone Two Cardio02:53 Benefits of Zone Two Training for CrossFit Athletes06:03 Understanding the Heart's Role in Zone Two Training08:50 Exploring Tempo and Threshold Zones12:06 Maximizing Performance with Zone Five Training14:54 Practical Applications and Programming for CrossFit Athletes18:11 Balancing CrossFit and Endurance Training

In this episode of the Performance Plus Programming Podcast, Zachary Long and Johnny discuss the importance of heart rate monitors in conditioning training, emphasizing the accuracy of chest straps over wrist-based monitors. They explore personal experiences with different devices, the impact of caffeine on performance, and the significance of tracking heart rate data for effective training. The conversation highlights the need for precise monitoring to achieve desired physiological changes during workouts.Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/  TakeawaysHeart rate monitors are essential for understanding physiological responses.Chest straps provide more accurate heart rate data than wrist monitors.Using heart rate data can help optimize conditioning training.Caffeine intake can significantly affect workout performance.Tracking wattage can be an alternative to heart rate monitoring.Placement of wrist monitors is crucial for accurate readings.Personal experiences with heart rate monitors can vary widely.Understanding energy systems is key for effective training.CrossFit athletes can benefit from heart rate monitoring during Metcons.Age can influence caffeine sensitivity and workout intensity. Chapters00:00 Introduction to Heart Rate Monitors03:12 The Accuracy of Heart Rate Monitoring Devices05:56 Training Insights and Personal Experiences09:10 Caffeine and Performance Impact