Tommy Hackenbruck (2nd overall) from Ute CrossFit describes his training. In the picture, he sets a lifetime PR by 10lbs with a 205lb snatch. He presses the weight out, which was fully legal for the Games. In the background, you can see Marty Cej and John Buffone (in the white Media shirts), the guys who have made our "news-style" videos.
Here's a quick history of my training background which I think is similar to Mikko's in that I have been doing constantly varied, functional movements at high intensity for most of my life. Where we differ is the volume of training he is able to endure, the guy is an amazing athlete. I hope this information is helpful to some of you, especially those who have trouble with overtraining like me.
Sevan Matossian caught up with Tommy on Sunday morning, right before the Event 6 Snatch ... [wmv] [mov]
Childhood: Climbed every tree in my backyard, rode my bike all over town, played team sports year round, got really into rollerblading and skateboarding for a while, learned to do backflips and haven't stopped doing them since.
Age 14 to 23: Weightlifting workouts year round, never took more than 10 days off. Power Cleans, Front Squats, Back Squats, Bench, etc. My dream was to be in the NFL, unfortunately it ended shortly after College. I was and still am very dedicated to my training, believe in hard work and the importance of training and preparation if you want to reach your goals.
Along with football I played H.S. Basketball, and did various Track and Field Events (pole vault being my favorite). It's also notable that I missed one year of college football from a torn patella tendon (began as jumper's knee from over-training in high school), and another year from a torn hamstring (which I attribute to under-recovery, pulled it four times before I got smart and let it heal).
The physical strength I developed playing college football was great, but nothing compared to mental toughness I developed. I was very fortunate to play for some great coaches (Urban Meyer, Kyle Whittingham, strength coach Matt Balis), I credit all of my mental toughness to them. Typical college football workouts were M,T,H,F 1 hr strength workouts, along with 3 days a week running or agility workouts and 1 day of 7 on 7 practice. Workouts were periodized, typically 6 weeks focus on building mass, 6 weeks strength emphasis, 6 weeks power and speed emphasis...repeat. Winter time we'd do 2 days a week mat drills, 6-8 stations of high intensity, functional bodyweight movements such as agility and change of direction running, modified bear crawl/burpee stuff, and some 1 on 1 wrestling type stuff (very challenging mentally!).
2005 to Jan. 2008: Stayed in shape framing houses. I also spent about 10 months learning Tae Kwon Do in 2007. Never lifted weights during this time, saw no point because I wasn't training for anything. Instead, I'd go on an occasional run and do lots of push-ups and pull-ups, and that's about it.
Jan. 2008-Present: Did one CrossFit workout, got hooked and worked out 5 days a week from then on. Followed programming at Oregon CrossFit. Once qualifiers rolled around we did lot's of those WOD's to compare times. I started to do an occasional two WOD's a day, eventually had to force myself to take a week off because I was starting to break down a little bit. My body can handle the multiple WOD days just fine, but not day in and day out.
Tentative plans for the future: One month body weight only wods and conditioning, then I'm going to play around with less volume, but quality workouts. Three really tough days a week, 3 lighter, easier "recovery days" and 1 day off. I am going to try some periodization such as strength emphasis for 4-6 weeks, followed by power emphasis for 4-6 weeks, followed by power endurance for 4-6 weeks. My #1 goal is to stay healthy and fit over the next 4 months, toy around with the periodization, see what kind of results it produces for me personally, then re-evaluate my programming around Feb. That will give me plenty of time to figure out what's best for me, and still get 5 months of top notch training in leading into next years games.
I don't have anything bad to say about my training the past 6 months, I am amazed at the results I have gotten, and I credit my "over-training" to my own inability to let myself recover properly. I have never programmed anything out in advance, but I want to give it a shot because I think it will prevent me from overdoing it. I'll be happy to give updates in the future.