How To Strength Train For Hyrox

Hyrox is a sport that brings a unique blend of functional strength and endurance challenges. This is not your typical run or weightlifting session - it's a comprehensive test of your ability to push, pull, carry, and manoeuvre through a variety of rigorous exercises, interspersed with running. In short, Hyrox training demands a versatile athlete.

One of the key aspects of Hyrox training is the development of different types of strength: absolute strength, strength-speed, and speed-strength. But how do you train these different aspects effectively in a Hyrox workout? And what do they fit into a Hyrox training plan? This blog post aims to answer these questions provide a comprehensive guide to incorporating strength training effectively into your Hyrox training plan, to and help you become a proficient Hyrox athlete.

Understanding the Strength Continuum in Hyrox Training

Strength is not a single-faceted quality. It has different forms, each demanding a unique approach to training. The strength continuum is a concept that breaks down strength into four main types: absolute strength, strength-speed, speed-strength, and absolute speed.

Absolute Strength: A Cornerstone of Hyrox Training

Absolute strength refers to the maximum amount of force that your muscles can generate, irrespective of the time it takes to do so. Essentially, it's your ability to lift the heaviest weight possible for one repetition - also known as your one-repetition maximum (1RM). In the world of strength training, exercises that test and build absolute strength are often referred to as maximal strength exercises.

When it comes to Hyrox, building absolute strength is vital for several reasons. Firstly, many of the exercises you'll encounter during a Hyrox event require you to move a heavy load over a certain distance. For instance, pushing a heavy sled or carrying weights are common elements in a Hyrox workout. These exercises not only test your endurance but also your ability to generate high levels of force - in other words, your absolute strength.

Developing absolute strength can greatly enhance your performance in these exercises. It provides a solid foundation of strength that can be transferred to other aspects of physical performance. While absolute strength is not the only aspect of strength necessary for a Hyrox workout, it certainly plays a significant role in your overall performance.

So, how do you develop absolute strength?

The best way to increase absolute strength is through powerlifting-style workouts that involve compound lifts such as the squat, deadlift, and bench press. These exercises work multiple muscle groups at once and allow you to lift heavy weights. When performed with low repetitions (typically 1-5 reps per set) and high weight, these exercises are excellent for developing absolute strength.

Here's an example of a basic absolute strength workout for a Hyrox training plan:

Strength-Speed: Boosting Your Power for Hyrox

Strength-speed, also known as power, is a crucial aspect of strength that refers to the ability to move a moderately heavy load at a high speed. It is considered the middle ground between absolute strength (the maximum force you can exert) and speed-strength (the speed at which you can move a light load).

In the context of Hyrox training, developing strength-speed is important for exercises that require powerful, explosive movements with moderate loads, including the sled push and pull. The power developed through this training style improves your ability to quickly generate force, which is crucial for these events.

Training for strength-speed enhances your ability to exert force quickly, which can translate to better performance in many Hyrox exercises. It bridges the gap between pure strength and pure speed, enabling you to perform tasks that require a blend of both.

Here's how to incorporate strength-speed training into your Hyrox training plan:

Olympic Lifts: Exercises like power cleans, snatches, and push presses are great for developing strength-speed. They require you to move a moderate load at a high speed, making them perfect for strength-speed development.

Weighted Plyometrics: Adding a load to plyometric exercises can be a great way to develop strength-speed. Consider exercises like weighted box jumps or barbell jump squats.

Speed-Strength: The Key to Explosive Power in Hyrox Training

Speed-strength, one of the four key types of strength in the strength continuum, is characterised by the ability to move lighter loads with high speed. Unlike absolute strength and strength-speed, where the emphasis is on the load, speed-strength training focuses on the speed at which force is applied. The main idea is to generate as much force as possible, as quickly as possible, using a relatively lighter weight.

Why is Speed-Strength Important for Hyrox Training?

Hyrox workouts demand a combination of strength and endurance, and speed-strength plays a crucial role in this mix. This training modality improves the speed at which you can apply force, helping you to perform repeated powerful movements efficiently.

Hyrox challenges like wall balls and burpee broad jumps heavily involve speed-strength. For instance, wall balls require you to squat and explosively project a medicine ball upwards to a target, emphasising power generation at high speed. Likewise, burpee broad jumps require you to transition from a burpee into a broad jump rapidly, highlighting the importance of quickly generating force.

How Can You Develop Speed-Strength for Hyrox Training?

Developing speed-strength primarily involves plyometric exercises and specific weightlifting exercises performed at a high velocity. Here are a few examples:

Plyometric Drills: Exercises like box jumps, burpees, broad jumps, and plyometric push-ups can help improve speed-strength. The idea is to perform the movements as quickly and explosively as possible to increase the speed of force application.
Lighter-Load, High-Velocity Weightlifting: This includes movements like medicine ball throws and kettlebell swings. The goal here is to move the weight as fast as possible, focusing on the speed of the lift rather than the load itself.
Olympic Lift Variations: Lighter-load variations of Olympic lifts, like power cleans and snatches, can also be useful. These exercises require a high level of power and speed to successfully lift the weight.

Absolute Speed for Hyrox Training

The fastest possible contractions come under this category, and it's more about speed than load. However, this might be less applicable in a Hyrox training plan, as most exercises involve some resistance level. For Hyrox competitions, absolute speed might be less relevant compared to the other types of strength. The reason is that Hyrox combines resistance and cardio exercises in one course, meaning there are few, if any, opportunities to achieve absolute speed without some form of resistance or load.

However, that doesn't mean absolute speed should be completely disregarded in your training. It is still a component of overall athletic performance, and some carryover effects can benefit your speed-strength and strength-speed. For instance, training for absolute speed could improve your explosive power during the running sections of a Hyrox event or make transitions between exercises quicker.

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Developing Different Strength Types for Your Hyrox Training Plan

Hyrox workouts demand the development of all these types of strength, and it's crucial to structure your Hyrox training plan to optimise your gains effectively.

Periodised Training: Consider dividing your Hyrox training into specific blocks, each focused on developing a different strength type. This approach allows you to concentrate on one aspect of strength at a time while maintaining the others.

Conjugate Method: This approach, popularised by Westside Barbell, involves training multiple aspects of strength within the same week, making it suitable for a dynamic Hyrox training plan.

French Contrast Training: This high-intensity method combines heavy lifts with plyometric exercises, particularly effective for developing power, making it useful for improving strength-speed and speed-strength in your Hyrox workout.

Remember, regardless of the training method you choose, the principle of progressive overload is key: gradually increase the stress on the body during exercise training. This is crucial to continue making gains and avoid plateaus in your Hyrox training.

Pulling it together. Structuring your Hyrox Training Week

Conclusion: Optimising Your Hyrox Training Plan

Training for Hyrox is not just about pushing your limits; it's about smart training. Understanding the strength continuum and training each strength aspect will help tailor your Hyrox training plan to meet the unique demands of Hyrox workouts. Whether you opt for periodised training, the conjugate method, or French contrast training, remember that variety and progression are key to mastering the Hyrox workout.