Power Hour Frequently Asked Questions
What is Power Hour?- The Power Hour is strength based programming that follows the CrossFit Football Amatuer Strength Template.
How does the Power Hour programming work? The Power Hour program is Monday/Tuesday/Thursday/Friday/Saturday. Wednesday and Sunday are "rest" days.
Is Power Hour for me? Athletes participating in the Power Hour program are not coached. They lift on their own whenever the gym is open. That being said, we recommend that you consult with a trainer before starting the Power Hour program. This ensures that the athlete is familiar with all the lifts and the proper technique to accomplish the lifts safely.
If I do the Power Hour, do I need to do the programmed CrossFit workout too? This is up to you. If you are putting 100% effort into the Power Hour workouts, you won't neccessarily need to do a "cardio" workout the same day. If you do, that's fine, but remember that recovery is a key to effective strength training, and overwork does more damage than good.
If I miss a Power Hour workout, do I need to make it up? I would recommend just skipping it. The Power Hour program is very basic with an emphasis on squatting, pressing, and deadlift/Oly power lifts. The movements repeat regularly. Missing a day is is not going to hinder your progress.
What does "5x5" or "5x3" or "5x1" mean? This is "sets" followed by "reps." For instance, "5x5" means five sets of five reps. Rest no more than two minutes between sets.
What is the difference between "5x5" and "5/5/5/5/5"? "5x5" is five sets all done at the same weight. You are trying to go as heavy as possible for five sets, but it is important that you get all five reps of every set, so don't go so heavy that you miss reps. "5/5/5/5/5" means that you work up to as heavy as possible for that last set of 5 reps. If you miss a rep in the last set, it's okay as long as you are giving a max effort.
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Have a question that is not answered here? Email me at freddy@crossfitoneworld.com and I will get your question answered and maybe added to this list.
