My Fitness File Blog

News, media, new features and case studies.

Legless Rope Climb Stamina Exercise Improvement Program

An exercise improvement program specifically designed to improve legless rope climb stamina.

Legless Rope Climb Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve legless rope climb ability.

Rope Climb Stamina Exercise Improvement Program

An exercise improvement program specifically designed to improve rope climb stamina.

Strict Handstand Push-up Stamina Exercise Improvement Program

An exercise improvement program specifically designed to improve strict HSPU stamina.

Freestanding Handstand Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve freestanding handstand ability.

Walking Handstand Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve walking handstand ability.

Bar Muscle-up Stamina Exercise Improvement Program

An exercise improvement program specifically designed to improve bar muscle-up stamina.

Muscle-up Stamina Exercise Improvement Program

An exercise improvement program specifically designed to improve muscle-up stamina.

My Fitness File Exercise Improvement Programs

My Fitness File's Exercise Improvement Programs (EIPs) have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

Double-under Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve double unders.

Toes To Bar Ability Exercise Improvement Program

An exercise improvement program specifically designed to target toes to bar.

Ring Dip Ability Exercise Improvement Program

An exercise improvement program specifically designed to target ring dips.

Rope Climb Ability Exercise Improvement Program

An exercise improvement program specifically designed to target rope climbs.

Pistol Ability Exercise Improvement Program

An exercise improvement program specifically designed to target pistols.

Push-up Ability Exercise Improvement Program

An exercise improvement program specifically designed to target push-ups.

Chest To Bar Pull-up Ability Exercise Improvement Program

An exercise improvement program specifically designed to target chest to bar pull-ups.

Kipping Pull-up Ability Exercise Improvement Program

An exercise improvement program specifically designed to target kipping pull-ups.

Strict Pull-up Ability Exercise Improvement Program

An exercise improvement program specifically designed to target strict pull-ups.

Strict HSPU Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve strict handstand push-ups.

Kipping HSPU Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve kipping handstand push-ups.

Bar Muscle-up Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve bar muscle-ups.

Muscle-up Ability Exercise Improvement Program

An exercise improvement program specifically designed to improve muscle-ups.

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Programming
Improving Athletic Performance
Movements

My Fitness File Gymnastics Progressions

Check out some of our favourite tutorial videos to assist you with developing your gymnastics skills.

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Improving Athletic Performance
Movements

My Fitness File Agility Training

Agility is a rarely trained, though highly important component of fitness, especially as pertaining to sporting performance. It is the ability to rapidly modify the body's posititon. Usually we associate this with cutting, weaving and changes of directions in running sprint work (applications to avoiding and laying tackles). However, agility also plays a role in complex movements requiring rapid changes of directions, most noticably Olympic Lifting.

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Programming
Improving Athletic Performance

Supplementary Interval Training

Supplemental ten minute interval training sessions to be completed in addition to regular training with four weeks of intended peak.

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MFF University

Individual Sessions - MFF University

Learn about individual sessions at My Fitness File University.

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MFF University

Session Construction - MFF University

Learn about session construction at My Fitness File University.

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MFF University

Session Types - MFF University

Learn about session types at My Fitness File University.

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MFF University

Your Training Program - MFF University

Learn about your training program at My Fitness File University.

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MFF University

My Fitness Profile - MFF University

Learn about your fitness profile at My Fitness File University.

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Programming
MFF University

Profiling Your Fitness - MFF University

Learn about profiling your fitness at My Fitness File University.

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Programming

Individual Athlete Programming Case Study

To demonstrate the power of the My Fitness File training system, we’ve constructed a case study. This athlete is a 25 year old male with 18 months of experience following the programming at his local CrossFit Affiliate.

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Improving Athletic Performance
Psychology

When Should You Game Your Workouts And When Should You Go All Out?

Fatigue is a bad thing. Or it is when you're trying to maximise performance. Fatigue is the recoverable reduction in the maximum force generating capacity regardless of the type of work being done. Basically, getting tired so you can't keep going. So how can we use this knowledge to increase our performance in a workout?

Tags:
Injury
Improving Athletic Performance
Movements

When Should I Scale Movements?

As CrossFitters, we pride ourselves on the universal scaleability of our game. For the most part - this is an infinitely useful thing. It opens up the movements and programming to the masses. You can line up vastly different ‘athletes’ side by side, and the neutral observer could recognise that they are, in effect, doing the 'same thing'.

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Programming
Improving Athletic Performance

Walking The Fine Line Of Overtraining. How Fast Should You Progress Through Your Training Cycle?

Your program has been designed to be completed at your own pace. An 18 session cycle could take you a week or a month. Assuming you want to train as much as possible to maximise return, how quickly you progress through your cycle is determined by your rate of recovery. It is our firm opinion that you HAVE to overtrain to reach your physical 'potential'.

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Programming
Injury
Improving Athletic Performance

Using Your Individualised Program To Increase Training Volume While Minimising Overtraining

The order of our session prescription is deliberate and vitally important. With athletes constantly searching for ways to improve performance, a common pattern is the compression of more training into the same amount of time. An increase in stimulus however is not linearly related to an increase in performance. Increase in stimulus results in an increased requirement for recovery. With more stimulus (training), and less recovery (resting), a point is reached where the application of more training becomes counter-productive.

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Programming
Improving Athletic Performance
Psychology

Training 'For' Or 'Above' Your Abilities?

I've spent a lot of time considering the most productive and beneficial ways to scale workouts for individual athletes. At first glance, scaling for an individual would seem the logical approach. But are there situations where scaling could jeopardise the rate of improvement of an individual?

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Programming
Improving Athletic Performance

Tapering Before Competition To Maximise Performance

To express the results of smart individualised programming, it is imperative to let the effects of this programming manifest themselves through complete recovery.

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Improving Athletic Performance
Nutrition

Post Training Nutrition

Correct post training nutrition will not only maximise recovery, but as a consequence will allow an increase in training volume and will increase the success of subsequent sessions.

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Programming
Improving Athletic Performance
Psychology

The Importance Of Measurement In Results Driven Performance

All programs we prescribe are objectively scrutinised by the scientific method. We test baseline proficiency across components of fitness. We hypothesise that you will get better at the tested variables and construct a program with the aim of making this so. We measure and score each bout of exercise—either by overall work capacity or through the individual components of number, time, distance and force. We replicate past sessions, collect the data, plot it over time relative to previous measures and thus gauge the success of the program. We modify, then repeat the process. The result is a direct measure, in percentage terms—a constantly updated measure of improvement in exercise capacity. In CrossFit, we have a unique situation where, to a degree, the pre-test, post-test and stimulus are often one and the same.

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Improving Athletic Performance
Nutrition

Fuelling Your Body On Competition Day

We work hard for months leading up to competition to ensure that when we stand in front of that first barbell, we know there is not a thing we could have done differently to make ourselves better prepared. But these months of intensity, of working on weaknesses and fortifying strengths, can all count for nought if your body doesn't have the fuel to allow your physical capacity to manifest itself.

How To Fast Track Your Progress From 'Beginner' To 'Rx' Level CrossFit Athlete

Regardless of athletic experience, or familiarity with movements, CrossFitters all follow a similar pattern of development. If we can understand this continuum, perhaps we can increase the speed at which we move along it. And for a bunch of people as progress hungry as we CrossFitters are, this has got to be a good thing!

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Improving Athletic Performance
Movements

The Benefits Of Repeated Practice Of Complex Exercise

Human performance is limited by attention and automaticity. Attention is a conscious mental engagement in cognitive or motor task, while automaticity occurs when the same task is performed without requiring attention resources.

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Programming
Improving Athletic Performance
Movements

Movement Alternatives (different Movement Same Stimulus)

There are only so many movements the body can perform. We are governed in our movements by the range of a joint, and the degrees of freedom in which that joint can move. Combine the possibilities of movement of any joint with the possibilities of movement of every other joint and we basically have a finite list of movement types.

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Programming
Injury
Improving Athletic Performance
Movements

Minimising Disruption To Training When Injured

We like our programming to be bulletproof – unstoppable. We like to have a plan. When determining programming from a Fitness Profile, we work backwards. We determine where we want an athlete to be at some point in the future then determine what needs to be done to get them to this point. Once the path is laid out, we can forget about the end goal, and focus on the process – the program.

About My Fitness File →

The My Fitness File blog is a place where we discuss news, case studies, competition strategies, nutrition, training and a whole bunch of other useful topics to help you become a better athlete. For additional information on My Fitness File, check out the FAQ page, where we explain how My Fitness File works.

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