Mikko has been doing his own programming since the beginning, and recently released a video showing his progression with training and Crossfit, over the course of six years.
These days I do more interval trainings, EMOMs and strict gymnastics. Back in 2009 it was more about lifting heavy and doing a Crossfit WOD or two. I still do that but variety of different approaches to training is much greater.
We caught up with Mikko to talk about Crossfit, training and the transition from Finland to United Arab Emirates.
Age: 31
Country: Finland
CrossFit box: CrossFit Sand Warriors, United Arab Emirates (UAE)
Coach: Myself
Crossfitting since: July 2009
Athlete who inspires you most: Michael Phelps. The way he dominated swimming and the amount of Olympic medals he won, is incredible.
1. Mikko, first thank you for taking time do an interview with us. What was on the plan for today?
Today, first I was coaching for a couple of hours in the morning. Then trained for two hours (at noon) with my training partners and afterwards coached a few more Crossfit classes. In between I was eating and later on finish the day at the gym around 7 pm.
Afterwards I went out to eat something, buy some groceries and headed back home. At home I spent some time behind the computer, read a book and later fell asleep. That’s a pretty typical week day for me at the moment and I love it.
2. Tell us about your beginnings with Crossfit.
I found Crossfit in summer of 2009. That was right after Mikko Salo won the CrossFit Games. It was in the news (in Finland) and it caught my attention.
Before I found Crossfit, my training was regular lifting and running. I quitted with track and field in the summer of 2008 and there was a one year period when I didn’t do any competitive sports. So I felt like the time to start with Crossfit was perfect.
I’ve always liked training hard and Crossfit sounded interesting and hard so I wanted to try it. I started training at my parent’s backyard, globo gym and wherever I could get my hands on the barbell.
3. Can you still remember the first Crossfit WOD you did?
It was Fran, July 29th in 2009.
The night before I watched the video of Josh Everett and Greg Amundsen, and felt inspired. I finished Fran in 3:25.
Probably the reps were not competitively legit but every single one of them was done. The funny thing about this training session was that I didn’t know that in Crossfit you mostly do one workout per day, and that’s it. After completing Fran I did a couple of other workouts as well.
In that first week I also tested 1-rep-max lifts and lifted 200 kg deadlift, 140 kg back squat, 130 kg bench press, 80 kg power snatch and 120 kg power clean. That was my strength base when I started (2009).
4. The video shows your Crossfit progression from 2009 – 2015. What was your training like in 2009?
At the beginning I was just trying out different workouts and lifts, with no real goals other than training hard and have fun with it. I went 3 days on, 1 day off, and never did any longer training periods with no rest days.
Afterwards, when I started competing, I also began to periodize my training and tried to peak my form for bigger events. My flexibility has always been pretty good so I didn’t pay too much attention on mobility to perfect movements like overhead squats or snatches. Since 2009 I have added a lot more mobility into my training to prevent injuries and improve recovery.
At the beginning, when I first started, I didn’t pay enough attention to gymnastic movements, and later suffered from lack of it at certain competitions.
If I could turn back time I would focus more on gymnastics since it’s such a big part of Crossfit, especially if your goal is to reach the top level.
This is an example of what my training day looked like in October, 2009:
AM session:
Squat clean 4×2, 4×1
Deadlift 3×3, 2×2
3 rounds for time:
10 thruster 60 kg
10 burpee
PM session:
Run 11×1 min on/1min off
5 rounds for time:
10 C2B
10 ring dip
Video from 2010: Snatch with 100 kg.
5. If you compare 2009 to 2015: how does your training look like now?
Over the years I have learned a lot, and especially gained a lot of experience. In 2015 my training is more well-rounded and hopefully, smarter.
Now I have an everyday access to a fully equipped CrossFit gym, and I’m so grateful for that. At the beginning of my career I wasn’t always able to perform all the workouts I wanted because I didn’t have all the necessary equipment.
I have never planned my training too far ahead, and I also don’t do it at the moment. I usually have a rough idea what I want to do the following week, but the exact training content is determined day by day.
These days I do more interval training, EMOMs and strict gymnastics. Back in 2009 it was more about lifting heavy and doing a Crossfit WOD or two. I still do that but variety of different approaches to training is much greater.
Also, there’s more periodization, depending which time of the year it is. When periodizing the training, your body and mind stay more alert (focused), rather than giving it the same stimulus all year round. I don’t need to be at 100% all the time (for example, conditioning wise when it’s off-season). I want to be in top shape when I’m going to important competitions.
I have also added a rest week, usually once every two months. This means that during that week I only do 2-3 easy workouts, a lot of mobility, rest and no heavy lifting. It’s a good break, both physically and mentally.
Here is an example of a training day from August, 2015:
AM session:
5 sets: squat clean + hang squat clean + push jerk + split jerk
Every 90s for 20min
2 squat snatch (touch and go)
EMOM 21:
1. 15 wall ball 30lb
2. 6 muscle ups
3. 15 kb swing 32kg
Row: 2x10min moderate pace /5min rest
PM session:
Gymnastics
5x 2 strict MU+4 kipping MU with vest
5x 3 strict deficit HSPU +8 kipping HSPU
5×2 seated legless rope climb
4x2min Chinese plank
See Mikko’s Crossfit compilation from 2009 to 2015.
6. The old versus the new Mikko: if you compare your fitness now with the one from 2009?
There has been a huge progress in the past six years, since I started. Fitness is better now in every aspect, except running. I had a running background before Crossfit, so this would probably be the only thing that is worse (but I don’t focus on it anymore and I ‘m also heavier than in 2009).
But other than that, my strength is much better:
Back squat:
2009: 140 kg
2015: 211 kg
Clean&jerk:
2009: 105 kg
2015: 155 kg
Video: 152 kg snatch balance.
Muscle/cardiovascular endurance is better, and I’ve also learned skills that I wasn’t able to do back in 2009 (for example muscle ups, backflip, freestanding handstand hold). Overall I’m really happy that I found Crossfit and was able to improve my fitness that much.
7. How hard was the transition, moving from Finland to United Arab Emirates?
It was pretty smooth although Finland and UAE are really different. Culture, religion, temperature, landscape and daily life are so different but everything went really well. I got my daily rhythm, with training and coaching, dialled in pretty quickly. I also moved to UAE in winter so the weather was a bit cooler than the hottest time in summer.
Of course sometimes it’s tough when you don’t see your family and friends but I’ve got to know a lot of good people in UAE, and I really like my life here right now.
8. Training in the snow at -10° (Finland) or training in the sun at 38°C (UAE)?
I would say both are hard but maybe training in hot weather is a little easier than training in extreme cold.
At low temperatures the risk of injuries is greater because it’s harder to warm up the body, and it’s really difficult to do heavier lifts. I rarely train at 35-40 degrees heat outside. Gyms in UAE are air conditioned so we have a pretty normal indoor temperature. Sometimes we do running workouts in summer, outside, and I can only say that this is hard!
9. The most important lesson you have learnt over the years regarding Crossfit and training?
Staying healthy is really important, and also adjusting your training based on signals your body gives you.
Same things don’t work for everybody so it’s important to find your way to train to get the most out of it. Also it’s important to understand that after a few years of training, progression will slow down. That can be frustrating and it takes a lot of patience. The longer I’ve done Crossfit, the better I’ve understood this.
One more thing is having fun with what you are doing. Of course when training for competitions the training is not fun every day but if you feel miserable 365 days a year, it’s a warning sign to change something.
10. CrossFit Games and the future?
I’ve been at the Games three times (2011, 2012 and 2013). And my plan is to train 100% for 2016 CrossFit Regionals as well. I’m going to do this as long as I enjoy competing and I’m able to hang on with the young studs.
For the future, along with competing myself, my plan is to start sharing knowledge in seminars for the future top athletes. I’ve coached myself to the CrossFit Games three times, and six times to the Regionals, but I’ve also done mistakes in my own training. I believe all that knowledge would be benificial for younger athletes who are looking to compete in CrossFit.
Thank you Mikko and good luck with your future goals.
The post 3-time CrossFit Games athlete Mikko Aronpää on his Training Progression: From 2009 to 2015 appeared first on BOXROX.