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Old 06-29-2006, 02:42 PM   #1
Nick Kirkes
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Curious to hear what you long time CrossFit/CrossPit folks think of RF's workout and in comparison to pure CF/CP workouts.

http://youtube.com/watch?v=cq7Kdv0RH...mate%20fighter
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Old 06-29-2006, 03:46 PM   #2
Neal Winkler
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Lots of isolation, and lots of machines - it's pretty much the antithesis of crossfit.
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Old 06-29-2006, 03:57 PM   #3
Joseph Hart
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Right in the beginning there was that squat looking machine. That looked somewhat interesting, but that workout looked like 60 minutes of half stepping. Oh well to each his own.
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Old 06-29-2006, 04:23 PM   #4
Greg Varga
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I remember watching that episode on Spike, and it seemed like a "traditional" (yet pretty hardcore) workout. Long distance treadmill/cardio, high-intensity machine/weight circuits, and specialized striking and grappling work. Plus, he obviously understands how his nutrition works for him.

All of MMA boards were abuzz with talk about it at the time IIRC. The majority were impressed with the intensity and length of his training.

At the end of the day, Franklin is tough as nails with great speed, strength and endurance, and the results speak for themselves. And he's a great spokesman for the sport. But then again, that's true of all good ol' Ohio boys. :wink:

As a side note, I also watched the day-in-the-life Arlovski episode and was thoroughly unimpressed. He spent most of his time buying suits and bling-bling, instead of working out his glass jaw. But of course, these shows are just 30-minute promotional spots anyways and are not exactly indicative of reality.
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Old 06-29-2006, 05:42 PM   #5
Tim Jing
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Glass jaw?

Have you watched any heavy weights? In MMA all it takes is one good strike, lets not discount someone for being caught, once at that.

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Old 06-29-2006, 07:21 PM   #6
Greg Varga
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That's right, glass jaw.

As in ability to quickly recover from strikes; see Hunt, Cabbage, Fedor, and Fujita. For instance, Sylvia bounced back from AA's best shot in seconds, but AA crumpled from an off-balance, back-pedaling right hook. Glass.

Now have you watched AA vs. Sylvia? Ricco? Rizzo?

With that said, styles make fights, and AA is good when he's moving, but his record is clear in contrast with other hard-headed HW's.
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Old 06-30-2006, 09:44 AM   #7
Rob McBee
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Franklin needs to change his exercise selection. Drop the half-ROM isolation/bodybuilder nonsense and replace those exercises with things like power cleans, box jumps, high rep deadlifts, push press, pullups, ring dips. What he's doing in that video is hard work of course but its not smart work. He needs a trainer with some ideas that didn't come out of a muscle magazine.

Franklin's amazing skill in the cage is obviously built through his fight specific training component ie. sparring sessions and not what that video showed. Maybe its psych warfare to get the competition to waste their time doing partial rep bicep curls;)

Regardless, he's my current favorite fighter.
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Old 06-30-2006, 11:15 AM   #8
Jeremy Jones
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Some captions from the vid:

"weightlifting
10 machine circuit
10 rotations
all major muscle groups worked"

"weightlifting
60 minutes without stopping
10-100 reps per machine
weight and reps change with each rotation"

"Typical Workout
15 reps
10 stations
10 rotations
=1500 reps/hr"

Um. . . yeah. Someone should tell his trainer about Funtional movements, high intensity, full ROM, etc (basically CF). It seems like he might be on his way to figuring some of the major stuff out, but it might take a few decades.

Why would you ever want to train 1 hr for a 25 min (ABSOLUTE MAXIMIM) fight? I can understand 30 or maybe 40 minutes, but the exercises he was doing on all the machines looked like the weightlifiting equivalent of running a marathon (slow, low power, limited ROM, etc).

You shouldn't train for the 100m sprint by 'running' 5 and 10ks.

I kind of get the feeling that they might be holding some info back. You don't want to give all a fighters secrets away.
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Old 06-30-2006, 02:30 PM   #9
Dave Campbell
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Kinda hard to argue with his results.
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Old 06-30-2006, 03:38 PM   #10
Jeremy Jones
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If that video truely represents the core of his program. . .then I think he is a successful fighter in spite of his 'strength and conditioning' program, not because of it.

(a statement that has been made on this site before).
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