When it comes to elite athletic performance, it’s all about the details—those little things that can give an athlete the edge. Kyle Ruth, a coach with Training Think Tank based in Georgia, is a master of finding these 1-2% gains that make all the difference. Recently, Kyle sat down with Vulcan Performance owner Sean Hiller for an insightful podcast series where they discussed how top athletes prepare for competition and how Kyle himself is gearing up for the CrossFit Games as a master’s athlete.
Watch the full episode here:
One of the first things Kyle emphasized during the podcast was the critical importance of a needs analysis. “You have to know what you’re preparing for,” Kyle explained. While CrossFit is known for its unpredictability, certain domains always come into play. By analyzing the demands of the sport and cross-referencing them with an athlete’s profile, Kyle can craft a program that sharpens both strengths and shores up weaknesses.
In Kyle’s case, he excels at strength and power workouts but struggles with longer-duration exercises and vertical pressing. Knowing this, his training program focuses heavily on building endurance and improving vertical pressing mechanics—areas he knows will be tested in the upcoming Games.
Kyle’s training isn’t just about addressing weaknesses; it’s about preparing for the specific challenges of the CrossFit Games. In the podcast, he described how he incorporates novel movements—like peg boards, legless rope climbs, and handstand ramps—into his routine. These aren’t things that pop up regularly in training throughout the year but are staples in the Games.
However, Kyle also knows that success isn’t just about hitting the big movements. He leverages specialized techniques like blood flow restriction (BFR) training and even breathing exercises, things he jokingly refers to as “1% gains.” While these aren’t the foundation of his training, they are the tiny margins that can give him a competitive advantage.
One of the keys to Kyle’s success is his training environment. In the podcast series, he talked about the importance of pushing himself by training with elite athletes like Travis Mayer and Alexis Raptis. Travis and Alexis are among the top CrossFit competitors in the world, and having access to them as training partners has been invaluable. Kyle described how every training session with Travis and Alexis turns into a race, where the competition pushes everyone to be better.
In fact, Kyle’s training week is structured to include multiple sessions with them. Whether it’s in the gym or during swimming sessions, training alongside Travis and Alexis provides a level of intensity that prepares Kyle for the pressure he’ll face on the competition floor.
Kyle’s weekly training routine is rigorous. He typically trains twice a day, focusing on high-skill elements, strength work, and endurance. This carefully periodized plan ensures that he peaks at just the right time.
Right now, Kyle is in what he calls the “foundation phase,” building the base he needs before ramping up intensity as the CrossFit Games approach. He even incorporates competition simulations, mimicking the multi-event days he’ll face during the Games. By doing so, Kyle can practice recovering quickly between events, pushing himself to maintain top performance.
Kyle shared in our podcast with Sean Hiller that while traditional strength and endurance training are the pillars of his program, it’s those small, often overlooked practices that can add up to significant performance improvements. Whether it’s BFR training or those breathing techniques we mentioned earlier, Kyle is constantly seeking that extra 1%—stacking marginal gains that give him an edge over competitors who might not be exploring these methods.
For Kyle, it’s not just about the workouts or the programming—it’s about creating an environment that pushes him daily, finding unique ways to improve, and staying competitive in the sport he loves.
Want more insights into elite-level training from Kyle Ruth? Be sure to check out our podcast series with Kyle and Vulcan Performance owner Sean Hiller, where we dive deeper into the intricacies of training and preparation for events like the CrossFit Games.
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