CrossFit icons Josh Bridges and Brent Fikowski recently traded barbs, tips, and battle scars during a candid and often hilarious gym hangout.
Behind all the jokes and raw intensity is something every serious fitness enthusiast can appreciate: a deep, calculated commitment to long-term progress.
From periodized strength cycles and explosive contrast training to fine-tuning mental readiness through competition simulations, the conversation offered rare insights into how top-tier athletes maintain their edge.
Whether you’re a recreational CrossFitter or chasing a podium, there’s gold in their lessons — and a few laughs along the way.
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The Secret Behind a Lifelong Training Grind
Josh Bridges, CrossFit Games veteran and enduring icon, laid down the foundation of his current training flow — heavy in strength with a sprinkle of nostalgia. Recently recovered from elbow surgery, Bridges has refocused his training around major lifts like deadlifts, squats, and bench presses, gradually returning to form.
“I’ve been doing a 20-rep squat progression to deload from 12 intense weeks,” said Bridges. The result? Personal records that came easier than expected: a 450-pound back squat and a 500-pound deadlift.
Although he still includes Metcons and thrives within the CrossFit ecosystem, there’s a noticeable return to fundamentals. Bar muscle-ups, rope climbs, and sled pushes are back in rotation, supported by a six-to-seven-day weekly training rhythm.
Training Smart, Not Just Hard
While Fikowski and Bridges train differently, they share one belief: every movement should have a purpose. For Fikowski, that means functional explosiveness with beach volleyball and contrast training — mixing strength with dynamic movement and long rest periods.
“A lot of contrast training, more rotation, more explosive work,” he explained, referencing everything from plyo throws to high-speed shoulder rehab using innovative techniques like palm cooling devices and med ball accelerations.
He’s even introduced functional rehab drills like “balboas” to retrain shoulder deceleration for velocity-based sports.
The Mental Game: Compete to Win, Train to Evolve
What separates champions from average gym-goers isn’t just scorecards — it’s how they interpret failure and adapt. For both Bridges and Fikowski, competition brings out the best because it removes distractions.
“There’s people who are great in the training room but can’t deliver on the floor,” noted Bridges. For him, game-day pressure is a turbocharger: better focus, better numbers, better performance. The adrenaline is real — and welcomed.
Fikowski’s experience matched. Despite inconsistent training lifts, he’d outperform predictions in live competitions. It’s a reminder not to tie self-worth to daily gym scores. Instead, show up consistently and trust the performance curve.
“A third of training will suck.”
This philosophy grounds their approach: if you’re training hard, not every day will be great — and that’s normal. Bridges and Fikowski reassured athletes that fluctuations in mood, recovery, or life’s curveballs are all part of the process.
“Some days are just about paying the man,” they joked, reinforcing that showing up beats perfection. That mindset helps prevent emotional burnout for many athletes teetering on overanalysis.
Rebuilding the Former Athlete’s Engine
In retirement or transition phases, both men have shifted their focus. No longer driven purely by competition needs, they’re incorporating fun, transferable athletic movements to enhance quality of life — and to set an example for their kids.
Bridges now uses Olympic weightlifting not just for performance but to inspire his two teenage boys. “They’re playing football, basketball — they need explosiveness,” he said. The lifts aren’t maximal, but they build adaptability and athleticism that go beyond PRs.
Fikowski balances athleticism with travel and family. His cross-country RV trip blended training with community-building, stopping at icons like Mayhem, HWPO, and Rep Fitness. He explained that Instagram might exaggerate his time in each location, but the idea was to experience and connect, not just grind reps.
Training Tips from the Trenches
- Track your strength progress in cycles. Bridges uses 20-rep squat cycles to manage load after intensity blocks. Strength doesn’t need to peak all the time — it should undulate.
- Incorporate contrast training. Pair heavy lifts like banded bench presses with dynamic med ball throws to build speed-strength — critical for generating power in sport-specific moves.
- Add deceleration training. For rotational sports (volleyball, baseball), exercises like reverse-band throws or balboas condition stopping power and protect the shoulders.
- Apply the rule of thirds. Accept that some days will be tough, some average, and others golden. It’s an emotional insurance policy against burnout.
- Don’t over-test competition lifts in training. Save that energy for game day. Bridges never attempted a heavy snatch pre-regional but still nailed it when it counted, thanks to strategy and confidence.
The Unseen Discipline of the “Professor”
Fikowski, long known as “The Professor” for his methodical nature, admitted to a nerdy approach to training that most never saw. Small refinements, wave patterns, accessory work — these weren’t front and center on his Instagram, but they played a massive role in his consistency.
“People think it’s all grit and grind, but we think about every rep,” he shared. And despite mathematical method being his default approach, he embraces moments of impulsivity that lead to new training inspiration.
Train Like a Champ Without Overtraining
Both icons remind us not to lose the forest for the trees. Training is a tool, not a scoreboard. Focus on showing up, training smart, staying consistent, and allowing space for fun and recovery. Brent Fikowski summed it up perfectly:
“You just sometimes have to put in the reps. And when you hit the floor — with the rest, food, and adrenaline at play — you’ll surprise yourself.”
Final Takeaway
Elite CrossFitters like Bridges and Fikowski may adopt advanced strategies, but their core philosophies revolve around balance, consistency, and long-term evolution. Whether you’re prepping for the Games or reclaiming athleticism in your 30s, remember: the best plan is one you’ll stick to — and enjoy along the way.
