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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 03-28-2007, 12:23 PM   #1
Dominick Mattioni
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While discussing the values of CF with some of my friends I was asked, excluding martial art techniques, what exercises would I do to be in shape for street fighting.

Under pressure to come up with something I said:

PUSHUPS: Choose any of the following:
12" Plyo.Drop down from 12" height and power back.
HSPU. Goal is to work up to it.
Vollyball Plyo: One hand on the ball.
One arm push ups. Goal to work on.

BAGWORK: 3 to 5 rds.
5 min. various punchs/elbow strikes
25 squats: Choose air, OH, Back, Front or lunges.
5 min. Various kicks/knee strikes
25 squats: Choose above.

5 set of 20

I'm curious to find what some of you guys think and what are your suggestions.



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Old 03-28-2007, 01:31 PM   #2
Nick Cummings
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When you say "get in shape" it implies GPP as there are no exercises I am aware of that are sport specific for fighting except for drills. So really anything that gets you into better shape will make you better at street fighting. Althogh if you really want to get good at street fighting the best way is to get experience fighting or train for fighting.
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Old 03-28-2007, 01:47 PM   #3
Brad Davis
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I agree with Nick. Not really sure it's a valid question.

As for exercises that you didn't mention: How 'bout some neck work?
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Old 03-28-2007, 01:55 PM   #4
Robert D Taylor Jr
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High rep kettlebell snatches
wrestlers bridges
medicine ball impact crunches
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Old 03-28-2007, 02:48 PM   #5
Nathanial Neal
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Just the WOD's most street fights dont last long due to conditioning not strength. Almost all of them go to the ground within the first minute. Punching drills are useless unless they really know how to throw punches. Can get seriously injured if you are hitting wrong. Most of the power comes from knowing how to hit, using your entire body not just your arm and shoulder.

Coming from a guy who has done his fair share of being stupid I would worry more about gassing then anything else. Lack of cardio can cause a fast knock out. There is nothing worse then coming to after getting hit to find a guy beating your face like a piece of meat.

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Old 03-28-2007, 04:30 PM   #6
Jason Needler
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Here my thoughts / observations:

1) Most fights are 60-90 second "sprints" of max effort. Usually whoever sucks wind first ends up sucking, period.

2) Strength, as long as you are in the same ballpark as your opponent, is not a factor. Heart is more factor than strength.

3) Grip strength, however (the ability to grab onto something and hang on for dear life), comes in quite handy.

4) Fighting requires more core and stabilizer muscles (obliques, hip flexors, etc) than it does "primary" muscles (pecs, quads, etc), due to the grappling / scrambling that almost always occurs between untrained fighters. It's not often a fighter needs to bench press his opponent, but almost every fight sees one fighter trying to wriggle out from under his opponent.

You can take three of those and turn them into training principles ... #2 is sort of 'either you got it, or you don't'

And final thought: if you plan on fighting, good education / experience can make up for any and all of the above!
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Old 03-28-2007, 04:55 PM   #7
Lynne Pitts
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Moving to Fitness
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Old 03-28-2007, 06:27 PM   #8
Greg Varga
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Funny question... looping overhand hooks, basic throws on a variety of hard surfaces, soccer kicks, and drinking lots of beer, IMO. Repeat for time.
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Old 03-28-2007, 09:02 PM   #9
Dominick Mattioni
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Thanks for the replies. It's just what I thought.
Too many variables.

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Old 03-29-2007, 04:52 AM   #10
Dale F. Saran
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As my best friend and instructor likes to say - "you can't fake stamina." I have beat guys who were bigger, stronger, faster, and better fighters by simply being able to "hang on" long enough because I was in better shape. Fatigue is the great leveler. A great, great fighter is still worthless if he can't go for more than a minute without being completely gassed. And when you're gassed in a fight, now you begin to know the meaning of the word panic. It's like being tired while swimming and you realize you ain't got enough to make it to shore - NOW WHAT?

So, anything that gets you in better shape is helpful, but principally interval training of any kind, IMO.
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