One thing I’ve learned from Crossfit is that the more often you workout, the better. Now I know a whole bunch of people are going to start talking about over Training and potential over use injuries.

The reason why most Crossfitters do not burn out is simply because they train in a different manner each day. For example, one day they’ll do a high intensity metabolic circuit. The next day they’ll do steady state cardio, and on a third day, they might do heavy strength training.

Now, in the last post about bodyweight training for strength increases, I mentioned that steady state cardio is one of the worst things you can do during a strength cycle. This is true, and I for one have not noticed any benefit from incorporating any form low intensity cardio in my training programs (with the exception of Fat Loss, but even then it’s not very efficient).

Secret #1: Use a Variety of Training Methods

Crossft strives on being very general. I personally feel that training needs to be more specific to achieve tangible goals. You can’t just keep performing random workouts to just “see what happens.”

So with the goal of specificity, we can still take this all-important Crossfit concept of high frequency training by simply hitting a muscle group in a different manner each day. The key to doing this is, of course, using a variety of Training Methods.

For example, if you’re training 5 days per week, then you want to use 5 different training methods. You need to really start thinking outside the box here. This is where tip # 6 in my article “15 Crossfit Tips to to Help Improve your Bodyweight Workouts,” comes into play.

Literally, collect training methods. Make a long list of them, and choose which methods suit with your goals. For example, if your goal is fat loss, then anything related to high intensity circuit or interval training will aid you in your progress.

Here is what a sample 5-day fat loss schedule may look like:

• Monday – Intervals
• Tuesday – Supersets
• Wednesday – Circuit Training
• Thursday – Ascending PHA Reps (ascending repetitions alternating between upper and lower body movements)
• Friday – Interval Circuits (Interval training alternating between 4 or more exercises)

So as you can see with this program, each day I’m doing something different. That’s just the first aspect of training at a high frequency. The second aspect is to use different exercises each day.

Secret #2: Switch it up with Exercise Variations

This tip I just learned on my own. After a while, it didn’t make any sense for me to do the same pushups every single day. So, lets assume you’re doing pushups 5 days a week, here is what a schedule may look like if you focus on doing a different variation of the pushup every day.

• Monday – Uneven Pushups
• Tuesday – Dive Bombers
• Wednesday – Hindu Pushups
• Thursday – Burpees
• Friday – T-Pushups

All these movements are variations of the pushups, but train the same muscle groups in a slightly different manner. It’s these slight changes that make a huge difference in your training.

For more interesting exercises and bodyweight training tips, check out the TacFit Commando. Click here for more information.