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crossfit femme

Bodybuilding, Athletic Strength, Weightlifting, CrossFit

By William on October 19, 2020April 10, 2021

Strength training is a great tool for strengthening the body, muscles, bones, tendons, etc. In short, it helps us build health capital for the future.

But did you know that there are several sports where you can compete? For those who need more challenges, have a competitive spirit and / or want to become a real athlete, you have a choice.

Each of the disciplines that I will introduce to you has its own organizations / federations, a separate course of competition, but there is also a special way of preparing and preparing for it.

1 – Bodybuilding

You are judged mainly by aesthetic criteria. You must be more or less muscular and lean (depending on the category)

Bikini Category

A fairly recent category, more and more popular because the one that requires the least muscle expansion and remains the most feminine for the general public.

Catégorie Bikini

Category drawing / Bodyfitness

Figure Bodyfitness

Fitness Category

Physical criteria are similar to the criteria for the “Drawing” category. The difference for Fitness is to perform a few minutes of regular music of your choice. Nice to see, it’s a sight to behold. The goal is to demonstrate your athleticism (if you can do push-ups with one hand, now is the time to show it).

Ladies Physics

A recent category that replaced the Bodybuilding category that did not survive.

Womens Physique

Competition progress

You go on stage in standard attire (swimsuit + bikini shoes, body and fitness) and impose poses (see federation rules). You usually go through the first time (pre-juggling) and then the second time for the final show. Everything is played in just a few minutes 🙂

Federations

The most famous federation is IFBB. It is an international federation, so you have the opportunity to travel to France to compete in the most prestigious competitions such as the Arnold Classic and Olympia.

There are also other federations in which you will find other categories and other rules (for example, passages in sportswear or evening wear) such as Musclemania, Naturel Fitness Show or WBFF.

You can also take part in one of the Grand Prix events held every year, sometimes with a choice (like Eric Favre, Gym & Co or Le Top de Colmar).

What type of training?

The focus will be on hypertrophy (I give you the optimal parameters for hypertrophy in my Guide) in the offseason with mini strength cycles integrated. Up to 3 months before the competition, you enter a dry period.

It will be important to work on all muscle groups in a balanced way. You will be doing 3 full body sessions to 5-6 sessions (sessions targeting each muscle group) per week. You will rarely do sets with less than 6 reps.

2 – athletic strength

In this discipline, the goal is to perform and have as much strength as possible in the three main exercises: squats, bench press and deadlift.

powerlifting-force-athletique-femme

Categories

Categories are first grouped by age group:
Cadet, junior, junior, senior / open, master from 1 to 4.

Then, by weight category:
– 43 kg (only for juniors and less), – 47 kg, – 52 kg, – 57 kg, – 63 kg, – 72 kg, – 84 kg and + 84 kg.

For example, today I would be in the category “Senior” – 63 kg.

Federations

International Federation – IPF (International Powerlifting Federation) represented in France by FFForce (Fédération Française de Force). You can also take a look at the WPC (World Powerlifting Congress).

Note. There are other federations with their own competitions, rules, etc., but I don’t know them yet. Feel free to share them with me if you know them, so that I can enrich this list.

Competitions and Lows

In FA (athletic strength, no equipment) and PL (powerlifting, with equipment) competitions are held in which 3 exercises must be performed during the same competition. The order is always the same: squats, bench press, and then lifting from the ground. The final classification is based on the sum of the fees for the three financial years.

There are also competitions DC (bench press, no equipment) and BP (bench press, with equipment), where only the bench press is performed.

minimas-senior-force-athletique

For example, in order to have a regional level in FP for a woman in the senior category – 63 kg, I must gain at least 185 kg for 3 movements in total.

Max. squat + Max. bench press + Max. thrust = Total in kg

Click here to see all the minimums.

What type of training?

During periods of strength, you will rarely exceed 5 reps and will regularly do 3 core exercises and their variations. To keep progressing, you will certainly have to integrate periods dedicated to hypertrophy from time to time (as I talk about stressors in this article, muscle size matters).

3 – Weightlifting (or Weightlifting in English)

As with athletic strength, the goal is to perform two movements, specifically the snatch (snatch in English) and over the shoulder throw (clean and snatch in English).

Trap / Dash:

arraché haltérophilie femme snatch

Clean throw / Clean and dash:

clean and jerk épaulé jeté femme haltérophilie

Categories

Categories are first grouped by age group:
Juniors (divided into 4 subcategories), Seniors and Masters (divided into 8 subcategories for women). ).

Then by weight category:
For the elderly – 48 kg, – 53 kg, – 58 kg, – 63 kg, – 69 kg, – 75 kg and + 75 kg.

Like athletic strength, your end result will be the sum of successful loads of 2 movements.

minimas-senior-halterophilie

Here, for example, to have a regional level of – 63 kg, I would need to gain a maximum of 65 kg in total (Ripped + Shoulder thrown).

Click here, then open the Weightlifting Sports Rules … to see all the minimums.

For more information on competitions and rules, visit here.

What type of training?

The emphasis will be on technique, so you will be working on two movements very regularly + all their variations.

4 – Le CrossFit

Most recent discipline, the goal is simply to become a WonderWoman. Hence the official slogan: “The strongest on earth.” You have to work everything: strength, cardio, speed, explosiveness, endurance, coordination, flexibility …

crossfit femme

CrossFit Games

The official international organization is CrossFit®, which organizes CrossFitGames. For France, you should contact your nearest box (CrossFit practice room).

What type of training?

Training combines 3 disciplines: weightlifting / athletic strength + gymnastics + cardio. You do what is called Workout of the Day (WOD) every day. You never know in advance what you are going to work on. Starting you will be about 3 sessions a week. You will also work with strength and heavy exercise.

Which discipline should you choose?

Whatever the discipline, know that you obviously don’t have to go that far to prepare for or participate in a competition! This is a personal choice depending on your goals. We don’t all need this type of challenge to start, progress, and surpass ourselves. Nothing will stop you from moving from one discipline to another.

If you want to go to the competition, I invite you to register in a suitable room and / or find a competent coach who will help you achieve your goal, optimally but above all safely.

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