TRAINING SOLUTIONS AND ADVICE
Renegade Performance Coaching Resources
Search the below categories for videos that will help your athletes work through the struggles they are experiencing.
GYMNASTICS
PROTECTING YOUR HANDS
Callum-January 26th 2023
In this video, Callum talks about the best ways to protect your hands from ripping or getting sore, as well as how you can approach a training week/workouts when you do have tender hands.
PROGRESSING TO HIGHER SKILL MOVEMENTS
Zak-February 16th 2023
In this video, Zak talks about what you need to do in order to progress from one movement to a higher skill one, for example moving from pull ups to TTB. He talks about how you can put enough time an effort into this without letting it run your life.
WEIGHTLIFTING
HOW TO IMPROVE YOUR OLYMPIC LIFTS
Zak-August 4th 2022
In this video Zak discusses the steps needed in order to improve the amount of weight you can hit in your olympic lifts.
IDENTIFYING WEAKNESSES
Callum-February 9th 2023
In this video, Callum talks about how we can video our lifts and use these to identify our own weaknesses and know what to work on/improve.
THE NECESSARY PROCESS OF GETTING STRONGER
Zak-March 2nd 2023
In this video, Zak talks about how to go about getting stronger without decreasing performance in other areas of Crossfit, and why the process of getting stronger is important.
RUNNING
ADDING MORE TRAINING/RUNNING TO YOUR PROGRAM
Zak-August 11th 2022
In this video Zak talks about when it is appropriate to increase your training load, as well as ways to effectively include running in your training.
INJURY PREVENTION/MOBILITY
REASONS FOR AND PREVENTION OF BACK PAIN
Zak-August 4th 2022
In this video Zak talks about some of the most common reasons athletes experience back pain and some strategies for dealing with this.
MUSCLE SORENESS & INJURY PREVENTION
Zak-August 11th 2022
In this video Zak discusses some reasons behind and strategies to cope with sore muscles as well as how to prevent injury.
OPTIMAL TIME FOR WARM UPS
Zak-August 25th 2022
In this video, Zak talks about the timing around preparing for a workout and how to figure out how to maximise your warm up.
TRAINING FOR LONGEVITY
Zak-November 10th 2022
In this video, Zak talks about how to train and strategies to implement to ensure you can have a long career in crossfit.
POSITION IS POWER
Zak-February 2nd 2023
In this video, Zak talks about why having good positions is so important when it comes to Crossfit, and how mobility and flexibility come into this.
DAILY MOBILITY TIPS
Callum-February 9th 2023
In this video, Callum talks about why mobility is an important part of our daily routine, and his tips to getting this done as much as possible.
TRAINING AROUND ILLNESS OR INJURY
Callum-February 23rd 2023
In this video, Callum talks about what to do if you are injured or sick so you can still train/progress and not go backwards.
AVOIDING INJURY WHEN TRAINING TOWARDS A CERTAIN GOAL
Zak-March 2nd 2023
In this video, Zak talks about how you can avoid injury when you are training towards a specific goal so that you aren't deterred from the goal.
WORKOUT STRATEGY
WHEN TO PUSH LOAD/SKILL IN A WORKOUT
Zak-September 15th 2022
In this video, Zak talks about the strategy behind programming a workout and how you should use this to decide how to tackle the workout.
SCALING EFFECTIVLY
Zak-October 27th 2022
In this video Zak talks about how to effectively scale workouts to suit your ability and skill level so that you are able to get the most out of a workout.
SKILL WORK UNDER FATIGUE/AVOIDING INJURY
Zak-November 24th 2022
In this video, Zak talks about how you can approach a workout that requires hitting skills under some fatigue safely so you avoid injury.
GETTING THE MOST OUT OF AMRAPS
Zak-December 19th 2022
In this video, Zak talks about how you can approach AMRAP workouts with an effective strategy to ensure you are getting the most out of them.
COMPETITIONS
Post Comp Blues and Reflection
What to do after a competition.
How to manage fatigue
COMPETITION MINDSET & FINDING FLOW
Zak-September 29th 2022
In this video, Zak talks us through the concept of flow and how this can be a useful tool to implement during compeitions.
HOW TO APPROACH COMP WEEK
Zak-October 13th 2022
In this video, Zak talks us through the entire process for a week leading into a competition son you are able to give yourself the best shot at success.
HOW TO APPROACH ONLINE QUALIFIER WORKOUTS
Zak-October 27th 2022
In this video Zak talks about strategies going into online qualifier workouts and his advice on how to tackle the workouts.
HOW OFTEN SHOULD YOU COMPETE
Zak-December 19th 2022
In this video Zak talks about how you should approach comp season and how often you should sign up for competitions.
THE CROSSFIT OPEN
Callum-January 26th 2022
In this video Callum talks about the three different categories he believes all athletes fall into when competing in the open, and how best for each type of athlete to attack the workout and training leading into each week.
THE CROSSFIT OPEN PT 2
Callum-February 9th 2022
In this video Callum talks about how different types of athletes can plan out their training weeks during the open so you have the best chance of success during the online comp.
OTHER
What it takes to build lean muscle
TRAINING EQUIPMENT-DITCHING THE BELT
Zak-October 13th 2022
In this video Zak talks about what equipment is needed for training and why we shouldn't be using a belt.
GETTING OUT OF A TRAINING SLUMP
Zak-November 24th 2022
In this video, Zak talks about strategies to get back into your normal training routine after hitting a slump.
MENTAL TOUGHNESS & INTERNAL CONVERSATIONS DURING A WORKOUT
Zak-January 19th 2023
In this video, Zak talks about what mental toughness is and how you can manipulate the conversations you have with yourself during a workout to get the most out of them.
BALANCING DIFFERENT TRAINING PROGRAMS
Callum-January 26th 2023
In this video, Callum talks about how you can balance your training week when you are doing normal Crossfit classes but also trying to incorporate different programs to work on specific areas such as oly lifting.
MANAGING PAIN
Callum-January 26th 2023
In this video, Callum talks about how you can manage pain you are experiencing, while not fully stopping your training/progress.
ADAPTING TO A NEW TRAINING ENVIRONMENT
Callum-February 9th 2023
In this video, Callum talks about the challenges associated with training in new environments while on holiday or if you have moved. He talks about how to ensure you are still getting the most out of your workouts and moving forward with your training.
AUTO/SELF-REGULATION
Callum-February 9th 2023
In this video, Callum talks about how athletes can self-regulate their programming to work when short on time or too sore to complete the full program. He talks about picking the lowest hanging fruit, and focussing on what is most important in these situations.
TRAINING THROUGH SLEEP DEPRIVATION
Callum-February 23rd 2023
In this video, Callum talks about how to manage your training when you are not getting enough sleep so you avoid injury or illness. He talks about how you can adjust volume and load.