As the CrossFit Open draws near, athletes worldwide are gearing up for the ultimate test of fitness prowess. It's the season of challenges, triumphs, and pushing the boundaries of what the human body can achieve. Amidst the anticipation, there's a game-changer waiting to elevate your training to unprecedented levels – the NV Rack with its cutting-edge Non-Varying Resistance (NVR) technology, designed to revolutionize your preparation for the upcoming Crossfit Open.
In this article, we'll delve into the novel benefits of incorporating Non-Varying Resistance into your CrossFit training regimen. As the CrossFit Open looms on the horizon, there's no better time to embrace a revolutionary approach to fitness, and the NV Rack is your ticket to optimization, performance, and mastery. Get ready to redefine your CrossFit journey as we explore the transformative power of the NV Rack and why now is the perfect moment to integrate it into your training routine.
The NV Rack, with its groundbreaking Non-Varying Resistance (NVR) technology, revolutionizes training by enabling athletes to achieve maximum effort at lighter weights. The key lies in the unique ability of NVR to negate inertia, allowing for a smoother and more controlled movement pattern. This inertia negation, combined with an increased acceleration of movements, translates into heightened overall power output. Whether you are a beginner utilizing a 15lb training bar at level 1 resistance or an advanced lifter adjusting the resistance to match your proficiency, the NV Rack's design fosters an environment where athletes can optimize power and technique, unlocking new levels of efficiency and performance.
Let's talk about the basics.
The Road to Mastering Efficiency
For true beginners we recommend training with the 15lb training bar and level one resistance. This allows effective instruction, demonstration, and hands-on understanding of bar pathing as well as real lift feel. Level one resistance and the 15lb training bar are enough to demand real power output and muscle engagement, proving to be a fantastic foundation for olympic lifting education.
More advanced lifters will find it useful to couple the increased levels of resistance as percentage of their one rep max when moving through weight progressions. This combined with proper utilization of the directional resistance is absolutely paramount in unlocking the true potential of both Non-Varying Resistance and the NV Rack.
The Art of Resistance - Strategic Angle Adjustments
As you train with the NV Rack and begin to truly understand everything Non-Varying Resistance has to offer you and your athletes. You will begin to understand that every lift and movement begins with first evaluating how best to utilize the angle of the directional resistance. These vectors of movement will revolutionize the way you train and maximize your gains. Do you want to assist the lift or make it harder, do you want to recruit more muscles in the same movement or just focus on the acceleration without augmenting the movement pattern? As a trainer,these strategic angle adjustments will radically shift how you train for good.
Let's take a look at some examples with the basics.
Hang Cleans: For beginning lifters you can teach proper bar path by having the bar pulled close to the body by the directional resistance. For advanced lifters you can have the bar being pulled away from the body to force lat engagement in order to keep the bar close and on its proper path.
Snatches: A technical lift demands precision. We recommend the NV Rack be brought in once the athlete has mastered a consistent 95 lbs snatch. The snatch is one of the best movements to increase power development and the Non-Varying Resistance takes that to the next level. Not only that, the NV Rack also makes it easier to improve your technique.
Squats: Your squat game reaches new heights with the NV Rack. The belt attachment becomes your ally, lightening the load on your spine and offering enhanced control over your center of gravity.
In back squats, step forward with the belt being pulled behind you, distributing the weight into your hips. For front squats, step backward with the belt pulled in front of you, allowing for a deeper squat by shifting your center of gravity forward.
Deadlifts: For beginners we recommend using the belt attachment and having the resistance pull their hips backwards to enforce hinging their hips forward.For advanced athletes, we recommend using the barbell attachments so the barbell can be pulled forward and reinforce proper lat engagement.
For all of these lifts in the context of Crossfit and preparing for the Crossfit Open, few things are more relevant than barbell cycling speed. What is efficient to move a maximal load one time is not what is most efficient to move a relatively light load many times. Barbell cycling is a skill separate from weightlifting and demands your attention for practice if you want to dominate this sport.
Elevating Barbell Cycling Speed - The NV Rack Advantage
What makes CrossFit such a great sport, is it’s not just the strongest competitor that always wins. How precise, fast, and efficient your movements are play the most important role in overall performance. The NV Rack’s focus on the acceleration of the movements and improving the speed and efficiency at which you do them is what separates Non-Varying Resistance training from the competition. What is efficient to move a maximal load one time is not necessarily what is most efficient to move a relatively light load many times. Barbell cycling is a skill that must be honed and the NV Rack is the perfect tool to do it, just in time for the Crossfit Open.
Beyond the Barbell - Dumbbell and Kettlebell Mastery
The NV Rack can also be used with nearly any dumbbell or kettlebell movement you can think of. Utilizing the NV Rack and our hand attachments, handle attachments, or ankle attachments strapped on the wrist, all of your movements are made more efficient. Increasing the cycling speed of dumbbell and kettlebell lifts has never been more within reach than when training with directional Non-Varying Resistance and the NV Rack.
Gymnastic Movement - Made Better
As with all NV Rack movements, the direction of resistance matters. First decide if we want to assist or resist the movement. Because the resistance is Non-Varying, assisted movements will feel natural instead of jerky, as the movement pattern should feel realistic instead of augmented when compared to resistance bands. For advanced athletes the negation of inertia makes the movements drastically more effective.
Not Only can the NV Rack be used for resisting and assisting pullups, but also muscle ups. You can even use the NV Rack as a self spotter for freestanding handstand pushups. If your squat racks are close to the wall or you have a free standing platform, you can turn the NV Racks around and do resisted handstand pushups.
If you attach the NV Rack high on your squat rack you can do assisted toes to bar and with it attached low you can do resisted toes to bar. Resisted toes to bar is a fantastic example of an exercise that benefits dramatically from Non-Varying Resistance because of the negation of inertia. Toes to bar is an exercise normally done maximizing the use of inertia, and with the NV Rack, it's not. Controlling the resistance both ways will transform your athletes toes to bar performance.
Similarly, the high point attachment can be utilized for assisted pistol squats and when used to resist pistol squats at the normal low point attachment, it can be used to shift the athlete's center of gravity forward.
Aside from increasing the efficacy of traditional lifts and exercises, the NV Rack can be used to replace a SKIERG. When used for rowing and attached to the handle of the rower the NV Rack allows you to focus on your pull. When attached to your hips it allows you to focus on your leg drive. If you were to flip the rower around and have the resistance pull your hips back, it will force your athletes to better engage and utilize their hamstrings.
If you have a self propelled treadmill, utilizing the belt attachment with the resistance pulling you back, is a powerful way to increase your speed and agility.
The Future of Crossfit Training
As the CrossFit Open approaches, the importance of strategic and efficient training takes center stage. The NV Rack, with its cutting-edge Non-Varying Resistance (NVR) technology is poised to transform your preparation for this ultimate fitness challenge. Its unique design, allowing maximum effort at lighter weights through inertia negation and increased acceleration, proves to be an invaluable asset for athletes across skill levels.
Whether you're refining the basics or seeking precision as an advanced lifter, the NV Rack's adaptability ensures a tailored approach to meet your specific needs. From mastering efficiency and strategic angle adjustments to focusing on barbell cycling speed, the NV Rack will elevate your CrossFit performance.
Beyond traditional barbell exercises, the NV Rack extends its benefits to include dumbbell and kettlebell movements, as well as gymnastic exercises. The directional resistance, with its natural feel and negation of inertia, adds a new dimension to resistance training, enhancing the effectiveness of every movement.
As you gear up for the CrossFit Open, consider the NV Rack as a strategic addition to your gym and revolutionize your training experience. It's not just equipment; it's a comprehensive solution designed to optimize power, technique, and overall efficiency. Embrace the NV Rack to redefine your CrossFit journey, unlocking power, performance, and success in the upcoming CrossFit Open.