Client Case Study: How Jake Hendry Built Size And Strength For CrossFit
Jake Hendry is an elite CrossFit athlete with an incredible aerobic engine. After qualifying for the Semifinals last year, it became clear that while his raw capacity in cardio and monostructural events gave him an edge, his performance in strength-based and barbell-cycling workouts held him back. He consistently dominated in pure capacity events but struggled to keep pace in maximum strength tests, often coming near the bottom of the field.
This offseason, Jake and I set out with a clear mission: to build sustainable muscle mass and strength without sacrificing his endurance. The goal? To turn his biggest weakness into a strength and ensure that he was fully prepared to compete at a higher level in future Semifinals.
The Challenge: Power vs. Capacity
Jake's capacity for high-intensity endurance workouts was exceptional. His lighter frame and incredible engine meant he could annihilate the competition in long cardio sessions or monostructural events like rowing, running, or biking. However, in CrossFit, pure endurance alone doesn’t win competitions. The Semifinals exposed a critical gap in Jake’s performance—his strength and barbell cycling. His lower body weight made him less competitive in events where raw strength was required.
We needed to add muscle mass without compromising his elite aerobic capacity. But we also knew this needed to be a gradual, calculated process to ensure Jake stayed at the top of his game.
The Plan: Sustainable Mass Gain
Jake already had a strong foundation when it came to his nutrition and training. Our goal wasn’t to overhaul his diet but to fine-tune it. Using the principles for nutrition for hypertrophy, we gradually increased his caloric intake from around 3600 kcals to close to 5000 kcals over the course of three months. The focus was on nutrient-dense foods, ensuring every calorie counted and provided fuel for his training.
Instead of large, sudden changes, we increased meal frequency in some areas and adjusted meal sizes in others, prioritising foods that were easy to digest and wouldn’t leave him feeling sluggish. Around his training sessions, we incorporated relatively simple carbs to ensure he had the energy to perform at his peak without compromising recovery.
His intake of carbs has increased from 5g/kg to around 7g/kg, fats from 1g/kg to around 1.3g/kg and protein from 2g/kg to 2.5g/kg.
Supplements for Performance
In addition to fine-tuning Jake’s nutrition, we used a targeted supplement plan to enhance his performance and recovery. Jake had already been consistently using Creatine, Omega-3s, and Vitamin D—staples for any athlete looking to optimise muscle function and recovery.
As Jake’s food volume increased, we added a greens powder and glutamine to support his digestion and gut health. With an increased intake, digestion became a critical component of his ability to train effectively. Around competitions, beta-alanine became part of his supplement routine to give him that extra edge in high-rep, high-intensity events where muscular endurance is tested.
The Results: Strength Gains Without Losing Speed
Three months into the plan, the results are undeniable. Jake has gained around 5kg of mass, most of which was lean muscle. His power-to-weight ratio improved significantly, and he set new personal bests in nearly every lift. His squat, deadlift, and Olympic lifts all showed impressive gains, and he was moving through barbell cycling workouts with newfound ease.
He has added 15kgs to his split jerk, 10kgs to his push press, 7kgs to his strict press, 5kgs to his back squat and 5kgs to his squat snatch.
Most importantly, Jake’s engine remained intact. Despite adding muscle mass, his aerobic capacity was as strong as ever. He maintained the ability to crush long endurance workouts, all while moving heavier weights more efficiently.
Next Steps: Fine-Tuning for Competition
Looking ahead, our plan for the remainder of the offseason is to add another 1-2kg of lean mass and then trim back slightly as competition season approaches. The aim is to retain most of the muscle and strength Jake has gained while stripping back a little fat, leaving him even more efficient and powerful in competition.
This tailored, sustainable approach to muscle gain has not only improved Jake’s strength but also positioned him as a more well-rounded athlete—ready to take on the Semifinals with confidence.
The Power of Personalised Nutrition
Jake’s offseason journey highlights the power of personalised nutrition. By building on an already solid foundation and making strategic tweaks, we’ve been able to transform his performance. Whether it’s adding muscle mass, improving strength, or fine-tuning his diet for optimal energy, every athlete’s path is unique. Jake’s results show that with the right approach, it’s possible to improve without sacrificing what makes you strong in the first place.
Need Help With Nutrition?
If you’re looking to optimise your performance through personalised nutrition and training, let’s talk. A custom plan could be what takes you to the next level.
