The Paul Weber Podcast

Send us Fan Mail Resources The Righteous Mind: Why Good People are Divided by Politics and Religion by Jonathan Haidt​ The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification https://robbwolf.com/2009/11/24/the-black-box-summit-or-how-i-got-fired-from-the-crossfit-nutrition-certification/ ​ Games Event 4 Sprint Couplet: Were some lanes faster than others? /w Stats https:/...

Send us Fan Mail A recent study anonymously surveyed professional fitness athletes.  1/3 of the athletes surveyed used steroids.  Elite athletes report using steroids to increase sport performance, to make more money, and often believe that others are using them.  Most athletes acknowledge that steroids are effective.  Which is correct – steroids are very effective at building muscle and strength....

Send us Fan Mail I was recently asked what my thoughts are on rucking for fitness athletes.  The main differences between fitness sport and tactical training are: 1. Careerspan 2. Skills In short, tactical and fitness sport are different disciplines with unique demands. 

Send us Fan Mail A study published last month looked at the characteristics of 19 elite fitness athletes. Here are some of their characteristics: Body Bodyweight M: 195lbs F: 150lbs Body Composition M: 12% BF (9.4-14.2%) F: 15-16% BF (13.2-17.8%) Lean Body Mass M: 165lbs lean mass (150-181lbs) F: 120lbs lean mass (114-128lbs) Strength Back Squat M: 415 +- 30lbs F: 285 +- 15lbs Relative Back Squat...

Send us Fan Mail Join the interest list for the next training camp: https://paul-b-weber.ck.page/13e7cf61c4 2024 Training Camp Recap Friday "Combine" 1RM Snatch 1RM Back Squat 2k Row --- Saturday "Duathlon" 500m Swim 5k Run "Strongman" Station 1: 60 Seconds: Max Reps of 2 Axle Clean and Jerk + 2 Log Clean and Press Men Axle - 205# Log - 160# Women Axle - 155# Log - 12...

Send us Fan Mail In this episode: I have to miss a workout – can I switch days of my week around?  Can I do Zone 2 on my rest day?  How do I eat if I have to train right when I wake up?  How do I know I’m improving my skill?  My shoulder, knee hurts – what should I do?  Should I get massage, cupping, scraping, chiro?  What is a reasonable goal for me to set this year? What about supplements? How d...

Send us Fan Mail Should you Do Explosive Training? Explosive Training - training with the intent to move as fast as possible, with speed characteristics faster than sport tasks In CrossFit, we are primarily concerned with performance in the Olympic lifts. The Olympic lifts fall in the strength-speed category.  From here, we will define “explosive training” as any exercise that allows for faster ra...

Send us Fan Mail Squat 1RM “Nearly Perfectly Correlated” with Weightlifting Performance The relationship between squat 1RM (both front and back squat) and weightlifting total had already been established in competitive weightlifters.  A recent study confirmed this relationship across 13 weightlifters who had qualified for the 2023 World Championships.  This simply describes the properties of the b...

Send us Fan Mail We care about hypertrophy as CrossFitters because lean body mass is highly correlated with strength in the advanced and within individuals over time . There are two mechanisms of hypertrophy that appear to be primary: 1. Mechanical Tension 2. Metabolic Stress CrossFitters, generally, should emphasize strategies that optimize for mechanical tension because of: 1. The effect that lo...

Send us Fan Mail Why We Stop: Hypotheses about Fatigue Mechanisms in CrossFit Option A: Neural Drive + Disruption of Muscle Metabolic Homeostasis + Breathing Frequency + Heat + Heart Rate + Muscle Deoxygenation = Perception of Effort = Decision to Slow Down or Stop Option B: Muscle force cannot meet the demand Some combination of these two fatigue mechanisms, we suspect, explains exhaustion CrossF...

Send us Fan Mail 1. The Strength-Muscle Endurance Relationship  The higher the % of 1RM, the less you can repeat it.  Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM.   The researchers concluded that the goal of a muscle endurance training program should be first to increase maximum strength until the specific load you are trying to endure is le...

Send us Fan Mail Games Training Camp: https://www.paulbweber.com/training-camp Changes since Boz took over: 1. Odd objects are now more common than barbells (by almost double).  Since 2021, the number of events including an odd object has gone from 20% to 40%.  Since 2021, the number of events including a barbell has gone from 47% to 24%.  Compared to Dave’s programming, Odd Objects’ value has dou...

Send us Fan Mail Three separate studies conducted since 2020 have found significant correlations between lean body mass and performance in weightlifting and powerlifting.   Importantly, the subjects in all of these studies were well-trained.   This diminishes the contribution of neural effects and magnifies the contribution of muscle mass as you become more advanced in training age. Strength is th...

Send us Fan Mail 1. Pick your test.  10 Minute Assault Bike 2k Row 10 Rounds for Time Quarterfinal Workout 2 If it’s a mixed test, make sure the limiter is in fact conditioning and not something else.  Make sure the limiter was not pacing. If you need to change your strategy and retest, do that first.   2. Choose your training frequency.  1x, 2x, 3x, 4x, 5-10x/week.  Most athletes are going to lan...

Send us Fan Mail In this episode, we answer the questions: How do you define Zone 2?  When in an ideal training day should you do Zone 2?  How do I know if I could be doing more conditioning?  How do I know if I’m attenuating my strength gains?  Is this the right RPE?  Should I push through the pain or modify?  How do I know I’m getting better at gymnastics?  Should I make up a workout I missed? ...

Send us Fan Mail Identify the separation .  1. Estimate time for each movement.  Separation becomes greater and more likely the more time you spend on each movement.  2. Identify premium movements . Premium movements create more separation.  They give an outsized reward for those able to move past them, and an outsized punishment for those who cannot move past them.   Another way to describe premi...

Send us Fan Mail Strength  1. Lean Body Mass M - 200 lbs @8-10% body fat. 185 lbs of lean mass.  F - 150 lbs @14-20% body fat. 125 lbs of lean mass.  2. Squat Strength 2-2.5x bodyweight back squat  3. Olympic Lifting Skill Snatch 65% of back squat    Gymnastics 1. Straddle L Rope Climb 2. Hollow Back Press    Conditioning 1. 6:40/7:40 2k Row (1:40/500m / 1:55/500m)

Send us Fan Mail First Principles of Nutrition for Athletes 1. Sufficient Sufficient calories Sufficient carbohydrates to replenish muscle glycogen and blood glucose Sufficient fat to replenish intramuscular triglycerides, support hormones Sufficient protein for muscle protein synthesis Sufficient fiber to support long term gut health, which is essential for nutrient absorption Sufficient micronut...

Send us Fan Mail In the last 5 years, the average bodyweight of a male Games Athlete has increased 5 lbs.  The median bodyweight has increased by 7 lbs.  In 2018, the median Games Athlete weighed 195 lbs.  In 2024, the median Games Athlete weighs 202 lbs.  On the women’s side, since 2018, the average bodyweight of a Games Athlete has increased by 3 lbs, from 146 to 149.  Since 2018, the average bo...

Send us Fan Mail What is Zone 2? Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is physiologically sustainable. Why is Zone 2 valuable?  Intensity prevents you from training enough .  Zone 2 allows you to accumulate a bigger training dose over the periods of time that really matter (months, years, career). How to do Zone 2   Becaus...

Send us Fan Mail Bottom line – SPECIFICITY Less specificity than simple barbell training  When you have multiple training priorities (when you’re trying to improve in multiple disciplines simultaneously) then specificity becomes even more important.  For a CrossFitter, the training effort you can give to any one discipline is less than it would be if you were just a weightlifter, just a gymnast or...

Send us Fan Mail Mobility, Speed, Metabolite Tolerance, Recovery and Preparedness Peak biological ages by sport: Middle Distance Runners – 24  Sprinters – 25  Weightlifters – 26  *GAP* IronMan Triathletes – 33 Powerlifters – 35  Bodybuilders – 36  Mobility Shoulders and hips need more regular maintenance Positions required in CrossFit are not required by evolutionary biology, they require maintena...

Send us Fan Mail Join the free training:  https://www.paulbweber.com/base-training-blueprint What an offseason is not: Competing Simulated competing Training with no consideration for longevity Taking fatigue to the limit of your tolerance That is in season training, when all of those things are necessary So what is the offseason then? During the offseason, you train to address your weaknesses You...

Send us Fan Mail If Snatch > 65% Back Squat , just get stronger. No full Olympic lifts until absolute strength improves. If Snatch < 55% Back Squat , you need to practice Olympic lifting at low loads and high volumes often. If Snatch is 55-65% Back Squat . Look at your strength:weight ratio. If Back Squat is <2.25x Bodyweight, get stronger. If Back Squat is >2.25x Bodyweight, you’re al...

Send us Fan Mail These Events are a lot more “game-y” and entertaining than Quarterfinals.  The tradeoff is that they are more exciting to watch but there will also be less separation, making it partly a test of fitness and partly a spectator sport.  Event 1 5 Rounds for Time 800m Run 10 Clean and Jerks @185/125 Time Cap: 30 Minutes 4k Run = 15+ Minutes 50 C+J = 3+ Minutes This is a running event....