For athletes looking to elevate their performance, increasing training volume is often seen as the next step forward. But without the right systems in place, doing more can quickly lead to doing damage.
According to Jason Grubb, a five-time CrossFit Games champion in the Masters division, it’s not about doing more—it’s about doing more intelligently.
“I went from 312 hours of training a year to over 1,400,” says Grubb. “But I didn’t just add hours. I built systems to support it. And I still love this sport—more than ever.”
Grubb started CrossFit at 38, diving into six hour-long classes per week. Fast-forward eight years, and he’s training almost five times as much. His transformation came not from grinding harder, but from layering recovery, nutrition, structure, and joy into his training.
Here’s his full playbook on how to boost your training volume the right way.
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Start Slow—Then Go Slower
The biggest mistake athletes make when increasing training volume is doing it too fast.
Grubb compares it to distance running. “If a friend went from jogging a few miles to 100 miles a week overnight, you’d immediately know that’s a bad idea,” he says. “Same thing with CrossFit. It’s tempting to jump in, but you have to give your body time to adapt.”
He recommends beginning with Zone 2 training—aerobic, low-intensity work that builds capacity without overwhelming recovery systems.
Try this first:
- Add 1–2 Zone 2 sessions per week, lasting 40–50 minutes.
- Choose a bike, rower, brisk walk, or light jog—whatever allows you to move steadily without spiking your heart rate.
- Keep this addition in place for 2–3 months before adding anything else.
From there, athletes can start layering in “second sessions” on some days. These can include:
- Skill work on weaknesses (e.g. gymnastics, double unders)
- Strength cycles that don’t overlap with daily WODs
- Shorter MetCons that complement—not replicate—the main workout
But, Grubb warns, “You can’t just throw stuff on top. If you add volume without a plan, you’re playing with fire.”
Recovery Isn’t Optional—It’s Training
If you’re going to train more, you have to recover more.
“I consider recovery part of my training,” Grubb says. “If you don’t build that into your routine, your progress will stall—or worse, reverse.”
He emphasizes a daily mobility practice, especially for Masters athletes. As training volume goes up, so does the wear and tear on joints and soft tissue.
Grubb’s daily recovery checklist:
- Stretching and full-range movement
- Foam rolling or massage gun work
- Crossover Symmetry system for shoulders and hips
- Sauna or hot tub sessions 3–4x per week
- Cold exposure with an ice barrel several times weekly
“Heat and cold are both incredible tools,” he explains. “Heat boosts blood flow and recovery. Cold reduces soreness and improves muscle endurance. I use both regularly.”
He also urges athletes to warm up thoroughly every single day, treating it as a diagnostic tool to assess how the body is feeling.
“A good warm-up helps you notice pain, tightness, or fatigue before it becomes an issue,” he says.
Grubb’s warm-up takes 10–15 minutes and includes:
- Cardio on a machine (bike, ski erg, Echo Bike)
- Banded mobility work
- Air squats, lunges, and deep hip openers
- Downward dog, push-ups, and handstands if appropriate for the day
Sleep Is More Valuable Than Another Workout
It might feel counterintuitive, but if you’re choosing between an extra WOD or an extra hour of sleep—choose sleep.
Grubb advises athletes to get at least 7 hours per night, ideally more. And if that’s not possible? Skip the double sessions.
“Sleep is training,” he explains. “If you’re not rested, the extra volume is just going to dig a hole.”
For athletes with irregular schedules or demanding jobs, naps can help bridge the gap. “A 20-minute nap can do more for recovery than another 10 rounds of anything,” he adds.
Fuel Your Performance or Watch It Decline
More training demands more fuel. And that starts with protein.
“Get at least 1 gram of protein per pound of body weight,” says Grubb. “For me, that’s around 200 grams a day.”
His daily protein sources include:
- Eggs
- Yogurt
- Cottage cheese
- Predominantly red meat
After protein needs are met, fill in the rest of your calories with nutrient-dense whole foods—think fruits, vegetables, healthy fats, and complex carbs.
And don’t forget hydration. Grubb is a big advocate for electrolyte support, especially during long sessions.
“I add Himalayan salt to my water in the morning and at night,” he explains. “I also use LMNT packets during and after workouts.”
Key supplements to support high volume training:
- Creatine (5g daily)
- Whey protein (if whole food intake isn’t enough)
- Magnesium and Vitamin D
- Electrolytes (like LMNT or similar products)
Without the proper fuel, volume becomes counterproductive. “You’ll break down,” he says. “Nutrition comes before more training.”
Never Train Through Misery—Find the Fun Again
If you’re dreading your workouts, it’s time to step back.
“Training should be hard—but it should also be something you love,” Grubb says. “When I was just slogging through sessions in 2016 and 2017, I lost my fire. And my performance actually got worse.”
He now treats enjoyment as a requirement, not a luxury. “If I’m not having fun, that’s a signal to reassess.”
Fatigue, low motivation, and decreased performance can all be signs that one leg of the “scaffolding” (recovery, nutrition, sleep, or mental health) is crumbling.
Instead of pushing harder, adjust.
- Cut back sessions temporarily
- Prioritize joy-driven movement
- Rebuild supportive habits first
“You don’t have to train like a Games athlete to be fit,” Grubb adds. “Five one-hour CrossFit classes per week can make you fitter than 95% of people. And if that works for your life, that’s awesome.”
Play the Long Game—And Love the Process
Grubb’s journey from CrossFit novice to Games competitor didn’t happen overnight. It took time, patience, self-awareness, and yes—plenty of mistakes.
“I’ll keep this up as long as I love it,” he says. “But I’m playing the long game. I’m training for decades, not just this season.”
His message to Masters athletes—and really, anyone looking to level up—is clear:
Take it slow. Build support systems. Make it fun. Train for life.
And perhaps most importantly, “Get older, not older.”
Use the hashtag. Live the message. Your best years might still be ahead.
