Movement Revolution

Hyrox is absolutely exploding right now, for good reason. It’s a real challenge yet approachable for most, the events themselves are well run and super fun, it promotes fairly well-rounded training that aligns with many from a function and aesthetic perspective, and their marketing team deserves a raise.

There are a lot of people who are in “good shape” relative to the training methodology they regularly participate in, but that certainly doesn’t mean there will be a seamless transition to Hyrox performance. As more people from different walks of life sign up for a Hyrox, there are small but impactful considerations that will allow you to continue to participate in your regular training community, but can help promote a more enjoyable Hyrox experience (and a more well-rounded athlete).

I will be the first to say: I hate blanket statements, generalizations, and assumptions. However, specific training methodologies will lend themselves to the development of specific adaptations (and lack thereof). There will certainly be exceptions to the strengths/gaps I discuss in the guide, but they are largely true based on the stimulus’ prioritized in each methodology.

Of course, the gold-standard approach would be an individual assessment of your training, limitations, and performance bottlenecks as they relate to your goals. As a performance Physical Therapist, my job is to help you organize your training and build real progress, while simultaneously addressing what’s holding you back (pain, injury, plateaus, etc). I do this both in-person and remotely, so reach out to set up a free discovery call and we can discuss your situation to see if you’re a good fit!

Super fun weekend in NYC! Improved from last year, but definitely have some work to do. I’ve decided to lean into Hyrox specific training a bit more over the next 4-6 months.
Next up, October 9th…in Geneva, Switzerland

If you’re someone like me who wants to get better at Hyrox, but wants to maintain performance in other disciplines and training styles, I cannot stress the importance of periodized training enough.

Periodization allows you have an emphasis on the specific qualities that you aim to improve, while maintaining a minimum effective dose for everything else you care about. Trying to get better at something without placing an emphasis on it will only take you so far.

Here are the sessions I’ll be prioritizing each week, over the next 4 months:

- Interval Running
- Tempo/threshold runs
- Long/easy runs/ergs
- Hyrox Specific Sessions (stations + compromised running)
- Sprints, Jumps, Lower Body Strength
- Upper Body Strength/Med Ball Throws (likely paired with a run on same day)
- 1 to 2 Crossfit style metcons per week (I like to keep some flexibility in my schedule so I can still take class, compete, and workout with others at the gym).

This program format will undoubtedly allow me to progress qualities that are key for Hyrox performance, while holding on to as much strength and athleticism as possible !

Need help organizing your training?
Following a sensible, practical plan, and staying healthy are the most important factors for improvement. I help people with both!

Hybrid Training: “the act of training for any two sports or activities that don’t inherently support one another.” - .viada (he coined a decade ago).

Utilization of hybrid training principles to inform training structure allows for simultaneous improvement across multiple disciplines, manipulation and management of training load, and comprehensive development of fitness as it relates to life and goals.

The longer I’ve been on this profession, the more ridiculous I find the standard models of care that treat issues in a vacuum, blame a singular root cause (I.e. your hips are ‘out’, your glutes don’t fire, your MRI shows a degenerative discs), and just blatantly lack necessary information to make a meaningful and sustainable life change.

The Movement Revolution model is predicated on a three tiers of treatment:
1. What activities/sports do you do or are limited from participating the way you would like? How can we get you doing this in a way that facilitates progress (this is where an understanding of concurrent training structure is key).
2. We find out the specific bottlenecks that are limiting your capacity to improve. Some may call these deficits or impairments, we call them areas of opportunity.
3. What else is influencing your ability to improve? Stress, sleep, nutrition, metabolic health, daily routines, expectations, attitudes, beliefs.. While addressing some of these things at a professional level may be out of the PT scope, we discuss good practices and refer to other professionals as needed.

So what do you think? Are you satisfied with the 10 minute ortho appointment where they tell you to stop living your life, based on an X-ray without knowing or discussing ANY other context or nuance? That can’t be the standard!