CrossFit is taking the fitness world by storm.
It’s intense, it’s challenging, and it’s fun. It pushes your body past every limit you thought you had and sculpts some sexy bodies. But are you ready for the demands of CrossFit? What about preventing injuries? Wouldn’t it be great to train for CrossFit so you can dominate the competition?
You’re in luck.
I chatted with Rob Sulaver – owner and operator of Bandana Training, Advisory Board Member for Arnold Schwarzenegger, and fitness rockstar – about his newest training guide BossFit: Finally, a Fully Periodized Approach to Getting Fit Like a Boss and how it can help people just like you.
So what exactly is BossFit?
BossFit is a Training Guide. It‘s a fully periodized approach to getting ridiculously good at CrossFit. It’s a blueprint for the entire strength and energy system continuum. It’s a plan…a tough as balls plan.
Sounds like a lot.
5 months of training in all.
So you don’t like CrossFit?
Oh no, I LOVE CrossFit. They do a lot of really awesome stuff and they’re getting people ridiculously amped about exercise. That’s a huge win. The world needs more of this. There’s just a few things I would change.
So BossFit is about training to win the CrossFit Games. But if someone wants to win the CrossFit Games, why wouldn’t they just do CrossFit?
GREAT question and I address this in the intro. If you want to be good at CrossFit you want to be good at everything (nothing if not ambitious.) But the best way to get good at everything isn’t to train everything, everyday, with no progression. It’s to train a few things A LOT of the time and work your way towards integration. We need time and focus to develop our strength qualities and energy systems. That’s periodization. And that’s what BossFit is all about.
CrossFit doesn’t really do that.
No. No they don’t. CrossFit is very proud of their lack of periodization.
How did this Training Guide come about?
Well, people started asking me to coach them online to be better CrossFit athletes. I was hesitant because there’s so much to cover. Then my boy Kyle “The Answer” (who’s trains with me at my gym) got reeeeeally into CrossFit and I started doing his programming. More people were asking me to train them online so I began outlining my training system. BossFit was born.
Any obstacles in writing the Training Guide? Any drama?
Ohhh yea sure. Kyle and I went back and forth a lot on the programming. We’d talked over whether we should use linear periodization or wave periodization for the initial sequencing and about how much CrossFit is going to emphasize non-traditionals like grip strength and swimming in the future. Nothing dramatic. Just geeky trainer stuff.
You mention that you’ve done some research for BossFit?
I did a lot of research on residual training effects for different motor abilities. In other words, what’s compatible and what isn’t. I also researched a lot on motor programming and re-programming – basically how we get good at stuff.
Who would get the most out of BossFit?
Someone who’s done CrossFit for a while and is looking to step up their game.
What if someone has NEVER done CrossFit, but is interested in developing a wide range of abilities.
Equally awesome for them. Although I will say that it is an advanced Training Guide. I don’t get into exercise descriptions, so if you don’t know what, say, a single leg supine glute bridge is, you might need a little bit more experience under your belt before you rock BossFit.
Can you get a little more specific about the programming?
BossFit is divided into 5 meso-phases. Each phase has a strength focus and an energy system focus. For example, Phase 1 is about structural balance and establishing an aerobic foundation. It’s a very important phase for injury prevention down the road and it helps lay the groundwork for future success (if you’re curious about each phase – I’ve outlined them in the “What’s Inside?” tab at bossfit.bandanatraining.com.)
What’s the toughest workout in BossFit?
Well, Phase 5 is a Cross Training phase, so you work your way up to the badass combo workouts that are tough as hell. If you’re familiar with CrossFit, it would be similar to workouts like Fight Gone Bad and King Kong. But again, you work TOWARDS these workouts instead of starting there. There’s a big difference.
We saw that Arnold Schwarzenegger published your first chapter on Schwarzenegger.com. Pretty sweet.
You’re telling me. But when The Boss is publishing your work, it better be damn crisp, you know?
What’s next for ya?
Going fishing with my dad. Pretty amped about that.
I meant with Bandana Training and whatnot.
Oh right. That. BIG plans. Trying to make the world sexy, one 6 pack at a time.