Extreme Performance vs. Longevity
In engineering, there is the concept that you can either maximize performance of a component, or make it last for a longer time. Much effort is made to find the balance between the two.
This is called finding the "Sweet Spot."
Since you can rarely have 100% of both, the goal usually shifts to finding the right compromise based on your specific needs. This is known as “The De-tuning Strategy.”
Backing off just 5–10% from absolute peak performance can sometimes double or triple the lifespan of a component.
This concept can be translated to training the human body.
It’s useful to take a look at high level Crossfit athletes, and what has happened to their bodies over the last 20 years, because it is a relatively young sport.
The first real King of CrossFit, Rich Froning, has struggled with significant shoulder injuries, a debilitating back injury, and has sustained significant knee and hip injuries resulting in various surgeries.
Matt Fraser, who stole Froning’s crown, has also struggled with a lower back injury and knee injuries requiring various surgeries.
Other aches and pains are likely ongoing for these athletes, but are not reported publicly.
Recovering from these injuries, when you’re young, doesn’t mean that you won’t struggle with them in old age. Lower back and knee injuries can cause pain in your later years, and possibly result in arthritis.
The point is, these athletes have chosen extreme performance over longevity, and have experienced the breakdown of component parts akin to this concept in engineering.
There has been much debate over the years about the risk of injury in Crossfit. We would postulate that it is less about the sport of Crossfit, and more about the way one approaches it. As we have mentioned in previous articles, Crossfit is unique as a sport and a training methodology, in that there is a culture that encourages even the average person to push their body to the limits every time they do a workout. Just as in engineering, this push for extreme performance is at the cost of longevity.
How do you find the “Sweet Spot” in the Crossfit training methodology?
Firstly, one must let go of the idea of matching the intensity of their favorite high-level Crossfit athlete. As mentioned earlier, even these athletes break down. As an average CrossFitter, you are likely to break down much more frequently if you insist on high intensity all the time.
Secondly, both coaches and class attendees alike should let go of the culture that encourages people to push their body to the limits in every workout, often ending with class attendees in the fetal position on the floor.
Lastly, we suggest planning your weekly training ahead of time, with most of it at a lower intensity. Pick one day a week where you really push yourself to the limit. As we’ve discussed in previous articles, even elite athletes in other sports do 80% of their training at a much lower intensity.
Though we have used Crossfit as an example in this article, this approach to training is also useful for the average gym goer. Adopting the idea of training at a lower intensity will still yield results.
Pushing your body to the absolute limit is for the upper one percent of professional athletes, and even they suffer the consequences of choosing extreme performance over longevity.
So, go lighter and reduce the intensity of your training. Over time, the greatest gift you can give your body is remaining injury free.
Until next time
Scott and Lennart