How to build strength and stamina with CrossFit training
I love CrossFit because it gives you strength, stamina and athleticism all at once. Instead of choosing between heavy lifting and long conditioning sessions, CrossFit blends them to make you a more capable athlete in and out of the box.
What it takes to build strength and stamina
When athletes ask me how to get stronger and fitter at the same time, I always break it into three parts.
Lift heavy with intent
CrossFit strength comes from squats, deadlifts, presses and Olympic lifting. You do not need 20 different variations. You need consistency with the big lifts.
Learn to keep moving under fatigue
Stamina in CrossFit is built through engines sessions: EMOMs, intervals, machines, long AMRAPs and partner workouts.
Move better, not just more
Good technique helps you lift heavier, breathe better and waste less energy during WODs.
How I train strength and stamina together
Here is how I structure CrossFit sessions to build both qualities without burning out.
Start sessions with power or heavy lifting
You want fresh legs and a fresh nervous system when lifting heavy.
- Squats, deadlifts, presses
- Olympic lifting technique or complexes
- Lower rep ranges for power
Then build your engine with intensity
Once the heavy work is done, I move into conditioning that challenges breathing and pacing.
- Machine intervals
- Mixed-modal AMRAPs
- Longer zone 2 steady work on off days
Supplements that help you build strength and stamina
I like to keep things simple. Here are the products that genuinely help you lift heavier, move faster and recover better.
My go to Efectiv CrossFit support
These are the staples I use when training for both strength and conditioning.
- Creatine to boost strength, power and repeat efforts in WODs.
- EFECTIV Whey to hit protein targets and support muscle repair.
- A focused CrossFit pre workout for energy without the crash.
- Recovery supplements to reduce soreness and stay consistent through the week.
- The full CrossFit performance stack if you want everything sorted in one place.
My simple plan for building both strength and stamina
Stick to the big lifts
Squat, hinge, press and pull. Do them weekly and with intent.
Add short conditioning first
Start with interval work before jumping into long grinders.
Layer in longer engine sessions weekly
Zone 2 machine work is gold for stamina and recovery.
Use supplements consistently
Daily creatine, post WOD whey and appropriate pre workout make training easier.
Ready to get stronger and fitter?
Build strength, grow your engine and recover faster with our dedicated CrossFit collection. Everything you need to support heavy training.
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