Keep in mind that a good training session should always be managed appropriately, whether it is for muscle and strength training, cross training or cardio training, and usually split in four steps. These 4 steps are part of a guideline to help you improve and reach your goals while staying injury free:


TIP: Don’t forget that your heart is also a muscle that needs to be prepared for action. So if you’re performing an intense CrossFit workout, going for a long run or preparing for an intense sport, you can activate your blood-flow beforehand and optimize your results.

Why is it important?

  1. Performance: Because for each degree elevation of temperature, the muscle cells’ metabolic rate increases by 13 %. Dynamics stretching or light plyometric will therefore maximize performance
  2. Safety: Because your muscle elasticity and overall flexibility of the joints are increased, dynamics stretching or light plyometric exercises will also reduce the likelihood of injury.

Dynamic stretches are best in order to warm up as it prepares your muscles for sports performance as opposed to static stretches that aren’t sport specific and look to improve range of motion.

How long should it last?

There’s a whole list of things you can do and you’ll see that in our video section, but you don’t have to do them all either. Just select the ones you prefer and take between 10 and 20 minutes to do them right. Ex: 5-10 minutes of light jogging, rowing or plyometric exercices and 5-10 minutes of dynamic stretching.

► Warm-Up

Technique & Power

Spend the next portion of the training session to either work on your movement skills (technique), muscle and strength gains (power). Good technique and muscle memory will help you lift heavier, jump higher and move faster. And depending on your goals, you would probably want to include powerlifting sessions to overload your nervous systems and/or muscle hypertrophy training as a natural bodybuilding tool.

► Technique► Power


This is the part where you will sweat the most like running, rowing, swimming and biking. Many CrossFit or other cross training type WOD would also do the trick here. And remember: sweat is just fat crying! So it can definitely be beneficial to your training goals and should be included in your training sessions.

Using the CrossFit benchmarks below is also a very good way to test you skill and monitor your evolution through the years. Or, you can create your versions of it with EMOM workouts (Every Minute On the Minute), AMRAP workouts (As Many Reps As Possible) or Tabata workouts (20 seconds max effort, 10 seconds rest, for a duration of 4 minutes (8 X 30 seconds cycle)).

► EnduranceCrossFit Benchmarks


TIP: Static stretching is very good at the end of your cool-downs, but it should not be performed before training as it helps the muscles to relax, which will decrease your maximum strength output if you perform it before training.

The first part of a cool-down is to lower the heart rate and body temperature as well as redirecting the blood flow from the muscles to the brain and vital organs. The second part involves static stretching which will accelerate recovery as well as improving flexibility & ROM (range of motion). After you’ve been working out is the perfect time to do your stretches as the muscles are already warmed up.

Globally, your cool-downs should last between 5 and 20 minutes, depending on the intensity of your training routine or competition.


Training Motivation

Whether it is to lose fat, learning how to build muscle or improve your cardio training for an upcoming event, the best way to do it is with a clear plan of action from the very start. And when your training program is there, the next step is simple enough: Execute and stick to your plan!

So what exactly should be in your cross training, weight training or cardio workout plan and how long should it be? That depends on your goals, but you can certainly do it yourself (with a little bit of research of course). Nevertheless, finding a training partner can help to never skip a training day and keep you honest for all the efforts you put in. Subscribing to a nearby CrossFit box also seems to do the trick as the cross training community is very good at keeping the athletes accountable and motivated. Training in a group and meeting people there that are expecting to see you again the in a day or two goes a long way in bodybuilding motivation. As for the programming itself, you can read through our recommended articles to get inspired.

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