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Bobby A. Smith 04-05-2006 10:52 AM


Is Xfit enough conditioning for a grappler, thai fighter or MMA athlete?

This is besides the specific sparring and technical work.

Robert Wolf 04-05-2006 02:15 PM

Yes! I'd like to see some focus towards building and or maintaining a sound absolute strength level (sqwuats, DL, OL's gymnastics) with the "right" amount of metabolic conditioning ala CF WODS.

Keep an eye out for overtraining and ramp up slowly. Tapper WO's one week out form an event to taper and peek for the competition.

Mix skill work from your fightiing into the conditioning (500m row, 2min thai pads stuff like that.)

Kevin Scott 04-05-2006 07:04 PM

i always feel like it's not quite enough too. Never sure why. I guess because the girls are hard but sometimes the workouts just seem to easy like the pull ups on every minute. I feel like a workout of 150 pull ups and nothing else just doesn't feel like a workout lol. I like the idea of mixing thai pad stuff with the workout though Rob. I haven't tried integrating crossfit with skill training. I may have to try that soon. If you have any other cool ideas about mixing crossfit with mma skill work I'm all ears.

Neal Winkler 04-05-2006 07:19 PM

I made a thread in the WOD forum about MMA WOD's, mixing weightlifting with bag drills and live grappling or what have you. Do the weightlifting first then after you are tired have the skill work come as the last exercises of the circuit.

Could be something like:

21 Thrusters
21 Pullups
Punching/Kicking combos standing
15 Thrusters
15 Pullups
Ground n' pound heavy bag
9 Thrusters
9 Pullups
Live grappling

Matthew Nielsen 04-05-2006 07:21 PM

Why skill work at the end?

Is there another training session with just skill work?

Kevin Scott 04-05-2006 07:25 PM

i would assume their would be another skill session and this is just to help you learn to utilize skills even when your tired. Is this correct? I'd be happy to hear any other ideas as well. It's always cool to hear different opinions and concepts.

Neal Winkler 04-05-2006 08:15 PM

Yeah, doing the sport sport specific work after tiring yourself will get you used to fighting tired.

I don't see why you couldn't do a skill only one.

3 Rounds - Rest 1 min between rounds
1 min heavy bag or pad work
1 min different take downs
1 min different guard passes
1 min different mount escapes
1 min heavy bag or pad work

You could make the heavy bag/pad work certain combinations that way you could score them according to how many combo's you got through in 1 min. The rest could be scored by how many successful takedown/guard pass/mount escapes you completed. Add the total for your score.

Michael Ernest Estrada 04-05-2006 10:56 PM

Hello guys, Just putting my 2 cents in. I was doing crossfit,bag work, and Jiu-jitsu all in one session. Now since the nationals are getting closer (may 13th) I am now doing crossfit and all stand up Pad work, heavybag and muay thai on one day and 2 hours of jiu-jitsu the next day.The reason i was doing everything in one day is too get in great shape, and it worked. Did 2 hours of mat work last night and never got tired, it taught me how to work when you are gassed.My workout now is,
Day 1. crossfit, all bag work and muay thai
Day 2. 2 hours mat work jiu-jitsu
Day 3. repeat day 1
Day 4. repeat day 2
day 5. rest day
Thanks guys, mike

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