In an era where the “hybrid athlete” reigns supreme, many fitness enthusiasts strive for a multifaceted physical prowess, aiming to run swiftly, lift immensely, and master diverse sports. However, this pursuit often encounters the “interference effect,” a phenomenon where simultaneous training for contrasting goals can prove counterproductive, stretching the body’s adaptive capacity thin. Yet, two-time CrossFit Games champion Justin Medeiros has defied this challenge, achieving remarkable strength gains, particularly adding nearly 20kg to his squat, alongside developing formidable cardiovascular endurance.
Medeiros’ recent transformation underscores a holistic approach to athletic development, not only in physical output but also in mental fortitude. Fresh from strategic changes to his regimen and poised for the 2025 CrossFit Games, he reveals the calculated methods that have propelled his physical and mental resurgence. His journey exemplifies how targeted, intelligent CrossFit training can overcome the inherent complexities of multidisciplinary fitness, setting a new benchmark for athletic performance.
His path to becoming a CrossFit icon wasn’t linear; initially, Medeiros envisioned a collegiate wrestling career, a dream abruptly ended when his chosen program was cut. This unexpected turn led him to volunteer at the 2015 CrossFit Games, where the diverse capabilities of top athletes captivated him. Inspired, and with the full backing of his supportive family, he transitioned his formidable dedication from wrestling to CrossFit, setting his sights on qualifying for the pinnacle competition.
Medeiros emphasizes that his current CrossFit training encompasses a vast spectrum of fitness, covering strength, cardio, and gymnastics, making it challenging to categorize simply. His weekly regimen meticulously blends these elements, with certain days carrying a strength-bias and others focusing more on endurance or gymnastic skills. This integrated method allows him to concurrently train for multiple athletic demands, optimizing his overall athletic performance.
A significant, yet often overlooked, aspect of Medeiros’ recent improvements stems from his dedicated focus on the mental side of competition. Engaging with a mental coach weekly has provided him with invaluable tools for processing challenges, enhancing focus, and re-framing his perspective. This emphasis on mental performance has profoundly impacted his readiness and confidence, aligning his mindset with his physical capabilities.
Historically, Medeiros recognized a relative weakness in his maximal strength, particularly evident during a 2020 CrossFit Games event where his squat numbers lagged. To address this, he sought guidance from a strength coach who introduced him to the conjugate method, a system that has since dramatically propelled his strength gain, including significant squat improvement, as evidenced by his powerlifting meet results in 2023.
The conjugate method, adapted from elite lifting techniques, typically involves four key sessions per week, alternating between maximal effort and dynamic effort for both upper and lower body. Its core principle lies in constant variation, regularly changing exercises—even subtly—to prevent adaptation plateaus. This dynamic approach ensures continuous stimulus, preventing stagnation in strength development.
While adhering to this system for four years yielded impressive results, Medeiros has refined his approach this year, reducing strength sessions to three two-hour blocks to better balance them with his comprehensive CrossFit training. Beyond structured workouts, his fitness secrets for recovery include prioritizing sleep, daily stretching, and regular use of sauna and ice baths, all contributing to his physical and mental equilibrium.
Looking ahead to the 2025 CrossFit Games, Medeiros exudes a quiet confidence, emphasizing that while winning is a goal, his true focus is on enjoying the process and performing at his peak when the clock starts. He believes this year will unveil one of his best versions, fueled by hard work, strategic changes, and a mindset primed for competition, eager to surprise those who may underestimate his current prowess.
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