All about equipment for crossfit and functional training

Speed jump rope for crossfit ( 2 votes, average: 5.00 out of 5)

Special institutions and ordinary citizens are often interested in what equipment is needed for CrossFit to increase the effectiveness of training. Based on the fact that the training system has practically no restrictions and an established set of exercises, a wide variety of equipment can be used.

Crossfit training equipment: purchase and selection

But, there are several pieces of sports equipment and equipment that have earned special respect from coaches and individuals involved in CrossFit.

Unique projectile

You won't do this with a sandbag either. This projectile is “unfriendly” and unpredictable. It requires the activation of every muscle fiber to lift and hold it. There is no special position of the arms or legs, since the sandbag constantly changes its center of gravity. Because of this “harmful” behavior of the bag, you strengthen your core - core. The core muscles have to work harder and harder to stabilize the body under the changing load of the sandbag.

Another benefit of sandbags is training your grip strength. There isn't a fighter in the world who wouldn't benefit from more grip. Grip strength in MMA, wrestling, grappling and other martial arts is the basis for success in a fight. And you can develop your grip in any exercise with a bag - the constant movement of sand in a sandbag under the influence of gravity and inertia develops not only tenacity of the fingers, but strengthens the muscles of the wrist and forearm.

All the basic strength exercises that you used to do with iron can now be done with a sandbag. It would be even better to combine exercises with different equipment in a wrestler’s training.

Here are some great moves selected by the MONKO team for sandbag training.

Sandbag wrestler training program:

clean and jerk; snatch; push; Turkish get up;; deadlift; squats; swings; shoulder take.

Of course, there are a lot more exercises. The variety of movements is limited only by your imagination. In our gym, we sometimes even play sandbag rugby.

CrossFit Bench Press

This device is ideal for strength training in the gym and at home. On the modern market , you can buy crossfit equipment, namely benches of several types: horizontal and vertical fixation and adjustable devices.

CrossFit Bench Press

Fixed benches do not provide such a wide field for working out various muscle groups as adjustable ones due to the inclination angle set in one position.

When purchasing, it is better to give preference to equipment with an adjustable tilt angle. In addition, there are various modifications equipped with additional retractable adjustable elements.

What should you pay attention to when choosing a bench press bench?

Simplicity. A complex unique design does not always increase the number of exercises that can be performed on the bench, but the price for unique offers and new items is always slightly higher than outdated and multifunctional models.
Convenience. The bench must correspond to the athlete's anthropometry. If you purchase for home use, you need to check the convenience of the device, the correspondence of length and width. For a gym, it is better to buy several varieties in relation to size, because establishments are visited by people with different builds and heights.

Versatility. All CrossFit equipment , including the bench, should preferably be multifunctional to save space and money. The presence of adjustable parts allows you to perform exercises with a normal and reverse inclination, and work out various muscle groups.
Reliability. All metal elements must be made of thick, firmly welded metal. Folding mechanisms and fastenings must have strong connections. The placement of the racks should be wide. This is necessary to perform exercises safely and reduce the risk of the bench tipping over.
Compactness. To save space, it is better to opt for a more compact model.

STRONG TRAINING

And so, the first thing I want to draw your attention to is strong training. What it is? - these are exercises with inconvenient objects (sledgehammer, stones, logs, barrels, etc.) when performing this exercise, the goal here is the same - to lift or drag away as heavy a load as possible, that’s basically all

This dough exercise is related to martial arts, you ask? Let's take the example of MMA training (fights there last 2-4 minutes, in several rounds) during a fight (duel) you will constantly move: pushing, crowding, bending, squatting, pulling, fixing the enemy, etc. Therefore, strong training (similar exercises) must be performed. I recommend that you either set aside a separate day or include a couple of exercises at the very end of your workout, of course, with free weights.

If you decide, highlight the entire strong training (here is an example of exercises - in a way, a training program):

edging of a heavy tire (lift the wheel and flip it over)
Cleaning and overhead press of a barrel or stone (any load)
hitting a wheel with a sledgehammer
farmer's walk (hard exercise, take a heavy load in both hands and walk with it while your legs walk and hold your hands)
tug of war

The exercises are performed one after another, repetitions (as hard as you can until the end), after which you rest as much as necessary for complete recovery, and begin a new series (circle, approach - call it what you want). As your results and training experience and experience improve, start timing one lap (set of all 5 exercises) and try to break the record.

BODY WEIGHT TRAINING

Here the exercises are selected similarly to the first (as for strong), that is, those that are most similar in real combat: squats, deadlifts, push-ups, burpees, lunges, etc. take these exercises and combine them into a circuit training, and perform them moving from one to another, without pauses, I wrote about this in detail in the CrossFit strength program, I recommend reading about it here. The advantages of this method are that there is no equipment, and you can train at any time and anywhere...

SLED PULL

This exercise is very effective for training fighters of various types of martial arts. I don’t think there’s any need to explain what it is (for those who don’t understand, there’s a photo below).

Here is an example of several exercises (a kind of training program, if you decide to devote it to a separate day of the week):

Pull a heavy sled facing forward (aka SLED DRUG)
Pulling a sled while running backwards (aka Backward SLED DRUG)
Sled presses with forward movement (also known as sled chest press)
Sled pull up

Training with sleds effectively develops explosive power; to do this, use shorter approaches of 6-10 seconds, after a minute and a half of rest. The recommended number of repetitions in each approach is 4-12 times.

But in order to develop strength endurance, you need to combine such exercises into a circle (series, approach) and perform each exercise for 30-40 seconds, and such 4-6 circles per workout.

SPRINT

Sprint work at maximum power, in your preparation I recommend that you use a variety of running means (such as sprinting up a mountain or up the stairs) or shuttle running, experiment. I also recommend that you do a thorough warm-up before the workout to reduce the risk of injury.

Strength complex with barbell

The complex consists of (squats, deadlifts, presses, jerks, jerks). Typically 5-10 exercises per workout are used, but don't compare this to bodybuilding. The exercises are performed VERY FAST, as quickly as possible. When performing the exercise (the barbell is suspended all the time, do not lie on the floor), I recommend that you do not chase the weight (for most, a 20-kilogram bar will be enough).

Set of exercises:

Stanovaya
Barbell cleans (clean-ups from the floor)
Standing barbell press
Squats
Jerk
Bent-over barbell row

All exercises are performed without a break, and such 4-6 circles (rounds, approaches), after completing the circle, rest for 1-2 minutes) and then start a new circle. Over time, in order to progress, record the lap time, and try to break records with each subsequent time, or simply increase the load (in the form of increasing working weights, it was 20 kg now 25 or 30, etc.)

Well, friends, I scrupulously tried to tell you about CrossFit training for fighters, I hope you found it interesting, use your experience wisely.

Best regards, administrator.

Non-standard shells

Below are several options for using non-standard equipment in this sport.

If we consider the non-standard equipment that is used in the process of practicing this sport, then in the vast majority of cases this equipment includes a tire that can be turned over, struck with a sledgehammer, and even jumped on it. Instead of a tire, a regular car tire can also be used.
Also among the non-standard equipment that is used for classes, it is necessary to note bags filled with sand. This inventory is called SandBag.
For cardio training, the so-called rowing machines are best suited. They are very effective.
Additional equipment used for CrossFit includes a jump rope, rubber bands, and loops.
A heart rate monitor and timer, of course, cannot be called training equipment, but nevertheless, they are recommended for use during training.

What does a fighter need?

Good technique allows an athlete to act economically and effectively on the tatami, in the ring, in the cage, but without endurance and strength it is very difficult to achieve the desired results in the sports field.

In the early stages of training, beginners can improve their strength and endurance through additional gym training and long-distance cross-country running.

But for experienced athletes, with their already high level of adaptation to the same type of load, hour-long cross-training and isolated muscle work on exercise machines is simply a waste of time that does not bring the desired result. Here, only functional training, with its high intensity, variety of tasks and exercises, will help a fighter, wrestler, or boxer.

It often happens that a fighter who is able to show good endurance in running cannot last even one round at high intensity in the ring. In a fight where it is impossible to predict the future pace, load and duration of the fight, the functionality of the athlete decides a lot

Therefore, fighters who want to make a shift in their results pay special attention to functional training. High-intensity training, in which one exercise is quickly replaced by another, does not allow the body to adapt and get used to the load, which means that the athlete’s body develops and becomes even more resilient and stronger. Also, CrossFit does not require much time, and for a full workout the athlete will need 15-30 minutes

Functional training is the best way to prepare an athlete physically and mentally for a fight, because the degree of load of such an activity is comparable to the loads inherent in a real fight.

CrossFit and functional training - what is it and what is the difference?

These are intense circuit training, which include performing several exercises at once, one after another, without long rest (it should not exceed 1-3 minutes, enhanced options are possible without rest). It is thanks to this approach that training becomes effective: within a few weeks, both those who wanted to lose extra pounds and those who tried to give definition to their shape will see the results.

CrossFit involves several intense exercises that allow you to work different muscle groups at the same time. Basic exercises include squats, lunges, and pushes. All of them, when performed regularly and correctly, allow you to keep your body in good shape.

In addition to basic exercises, CrossFit also includes exercises with additional weight (barbells, dumbbells), cardio exercises (various types of running, swimming, rowing, cycling and exercise bikes).

The main condition in CrossFit is high intensity of exercises, rest should be reduced to a minimum. You need to try to increase your efficiency as much as possible in the minimum amount of time. Such active activities allow you to train not only the body, but also willpower, discipline and character, because this sport requires complete dedication. Circuit training is repeated constantly during the lesson.

Functional training – here the emphasis on training intensity is somewhat reduced. The main attention is paid to the development of physical qualities, namely strength, stamina, flexibility, speed of reaction, endurance. In this sporting direction, the emphasis is on health-improving techniques and the development of a “sports body,” while CrossFit is the pursuit of athletic achievements.

If you are a beginner and have never tried any of the listed sports before, then it would be more logical to turn to functional training. Yes, CrossFit allows you to quickly and effectively achieve the desired results, but it’s hard work, and it’s work for those who are new to the sport. Functional training will allow you to calmly enter sports mode and accustom your body to constant stress. CrossFit is chosen by those who want to achieve more, overcome themselves, and achieve better results.

Neck training for wrestlers

The first rule is open your jaw, otherwise they will break it! And don't forget to put a mouthguard on your teeth: you'll still need them to celebrate your victory! Well, by the way, during a fight you should always keep your mouth closed - a good habit. It is your concentration that will allow you to fight better

In such an important matter as a fight, you should be careful and remember your technique, not forgetting to keep an eye on your opponent. This training method is suitable for people of different ages and fitness levels.

All you need to have is your own head.

First we pump the front part. To do this, lie on a bench with your back down and your neck and head hanging down, but still keep them parallel. Pressing your chin, stretch it towards your chest, and returning to the starting position, do not break the parallelism of the body. Do everything slowly - you are working for strength.

Training the rear is also effective: almost the same, but lying on your stomach. Press your chin again, pull it to your chest, return it to the starting position: your head is parallel to your body, and then leans back, while your shoulders and chest are pressed against the bench.

Well, in conclusion, work on the right and left sides of the neck. Lie on your side on the bench - your head is down, but you can’t let it hang down! First press it to your right shoulder, then return it to the starting position. Do 5 reps, switch sides. When you have pumped up your neck enough, you can weight it up to 2.5 kg by placing a weight plate on your head. This training program is good both for home and for the gym.

Wrestling master class

Have you heard of Jeff "The Snowman" Monson? Do you know how he achieved high results? He is always extremely focused on the fight. He said: “I dominate because I don’t let anyone play on my field.”

Monson performs in mixed martial arts (MMA) and in the style of Brazilian jiu-jitsu. He is famous for his north-south choke, and it is truly an exciting spectacle!

You would appreciate his ability to quickly take away an opponent's advantage by taking up all the available space and using all his weight to keep his opponent on the floor. By the way, circuit training for wrestlers helps to practice without overloading the muscles, since each new part of it goes to the group that was not in the previous one. This is how special forces are trained.

Monson admits that Russia is like a second home for him, because it is here that he is greeted like a brother and he likes to be here. Jeff has visited our country seven times already

Watching his performances is a pleasure! Search the Internet for “Jeff Monson wrestling” and watch his video! The fact is that he is a very concentrated fighter and pays attention to neck training. The athlete remembers many of his opponents' techniques! In battles, it is important to predict the enemy’s intentions and next steps, so a true pro is always several points ahead with his mind! Monson shows wrestling techniques on the ground: when your partner is lying on the floor

For strikes you will definitely need . This can be very useful for you, because he was once a simple person, and not a famous athlete. It is the use of the entire arsenal of skills that allows you to become a champion!

Strength set of exercises with a barbell

The complex includes basic exercises - squats, jerks, jerks, presses. Usually, 5 to 10 exercises are performed per workout, but unlike bodybuilding, they are performed very quickly . Fast as possible. The barbell is not placed on the floor when performing exercises, remaining suspended all the time. In this case, it is recommended not to chase weight. A bar weighing 20 kg is quite enough.

Set of exercises:

Deadlift
Barbell cleans (cleanses from the floor)
Barbell standing press
Squats
Jerks
Bent-over row

All exercises are performed, as in previous complexes, without rest. Only after finishing each circle can you rest for 1-2 minutes. You need to do 4-6 circles before a new approach. To make progress, you need to time your lap and try to beat your record in the next approach. You can, of course, progress by increasing weight. For example, after 20 kg, take a bar weighing 25 kg, then 30 kg, etc.

The principle of creating a training program

CrossFit is based on three areas that train skills necessary in everyday life. The initial level of training in this case guarantees better shape, general physical fitness and health than a high level with only one of these sports.

Weightlifting Basics (W): Squats, deadlifts, presses, cleans and snatches.

These multi-joint exercises replicate movements that we regularly perform in everyday life. They develop muscle strength, speed and power, and also affect agility, coordination and accuracy.

Gymnastics with your own weight (G): push-ups, including handstands, parallel bars, pull-ups, rope climbs with your legs or only on your hands, power lifts in rings, corner.

These exercises are the most difficult in CrossFit. They help develop extraordinary strength. Their areas of influence include flexibility, coordination, balance and agility.

Pull-ups are one of the main exercises in CrossFit, as they carry a very important vital function - the ability to lift your own weight. Moreover, if most men can do pull-ups on the horizontal bar or parallel bars at least 2-3 times, girls often cannot do even 1 time.

In this case, rubber loops (also called CrossFit loops), which are a 4.5 cm wide tourniquet folded in the shape of a double loop, will come to the rescue. They take on some of your weight. They are attached to the horizontal bar, stood on them and then pulled up.

You can adjust the degree of tension of the projectile (this determines how much weight they take on). Start with the tightest and then loosen.

Aerobics has added cardio (M) to CrossFit: running, jumping rope, rowing and other exercises that can be classified as general physical fitness.

The most effective types are swimming up to 400 m, cycling, running, rowing up to 1500 m. In other words, the emphasis should be on sprint distances: 200, 400, 800 m. This type of exercise trains both cardiac and muscular endurance at the same time. Long-term cardio (more than 1 mile or 1.6 km) significantly reduces muscle performance.

This system fits into the concept of interval training. The most popular are Tabata intervals: 20 seconds of training, 10 seconds of rest, performed in 6-8 approaches. Medicine ball exercises are also effective: throws or team games, for example, pioneer ball (in CrossFit it is called hooverball).

Principles of standard training

Intensity. The complexes are designed for a maximum of 30 minutes, but they must be performed at such a speed and without rest that the training can be equated to a 1.5 hour session.
Competition with others and yourself. It is the feeling of competition that pushes us forward to new achievements, new weights and speed of performing the complex. Stock up on a stopwatch and opponents.
At the forefront of everything is a methodology that cannot be deviated from, regardless of the level of training. It is possible to weaken the complex, or vice versa, to increase the load only due to the speed and weight of the projectiles.
Constantly changing the training program. Unlike the gym, it is strictly contraindicated to work on one complex for a long time. Everything needs to be changed: both the exercises and the principles of programming.

What is the essence of the CrossFit effect? This training is aimed at solving 3 problems:

Development of basic skills – there are 10 in total:
- sense of balance;
power;
force;
speed;
flexibility;
coordination;
dexterity;
accuracy.

A person’s preparedness is assessed by these parameters, and, therefore, CrossFit training programs should be aimed at their development both through organic changes in the body and by optimizing the functioning of the nervous system.

Preparing the body for unforeseen difficulties . In life, you have to run not only in the morning at the stadium, but also for a bus that suddenly arrived 2 minutes earlier than usual. Daily physical activity is spontaneous, so the body must be prepared not for a specific trained load, but for any sudden one. Therefore, in CrossFit there are many variations with different principles of construction, number of repetitions, and one complex cannot be done for 2 days in a row. CrossFit expands possibilities: each exercise or complex is constantly modified without causing addiction, and accordingly the body progresses in its development.
Activation of all energy processes . The ability to switch from one energy supply to another in order to continue to perform at your best is very important. Cardio exercises play a decisive role here.

WOD Tabata for boxing

Hanging barbell clean
Jumping over barriers
Kettlebell swings
Burpee
Throwing the ball to the floor
Jump rope
Abdominal exercise with a medicine ball (touching the ball to the floor on both sides)
Shadowboxing with weights

Objective: Each exercise is performed as intensely as possible for 20 seconds, followed by 10 seconds of rest and moving on to the next station. The number of laps is selected individually, but rest between them for at least 2 minutes.

How to do it:

In the first exercise, we hold the barbell with outstretched arms just above the knees. Legs slightly bent, back straight. With a jerk, along the body, we throw the barbell onto the chest and completely straighten the torso. Then we return the bar to its original position. In the second exercise we use low barriers or benches (2-3 pieces). Without stopping, we jump over everything in one direction, turn around and jump over everything in the opposite direction. We swing the kettlebell using our legs and back and carry it up by inertia with outstretched arms. To throw the ball to the floor, you can use a small, heavy ball, then we throw it to the floor from the shoulder with one hand, or a large one - we throw with both hands from the head, giving it maximum acceleration.

In the abdominal exercise with a medicine ball, we sit on the floor, hold the ball in front of us, and lift our legs. We twist to one side and touch the ball to the floor. Then do the same in the other direction. We do the exercise without pause.

Shadowboxing can be done with either an elastic band or light dumbbells.

Program for the development of fighting qualities

The approach to training in the CrossFit system for martial arts professionals should be completely different and should only be done under the supervision of an experienced trainer. What is this connected with? First of all, the program should complement the athlete’s basic training system and be aimed at working on weaknesses.

Constant monitoring by the instructor is also necessary, taking into account not only the results of training, but also medical indicators, such as:

duration of recovery after performing the daily complex;
the body’s reaction to performing various exercises of the same complex (pulse, blood pressure).

This is due to the fact that the complex for professionals is selected individually. In addition, changing exercises in the program does not depend on the time they are performed (4-6 weeks), but on the reaction of the athlete’s body.

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In practice, the program can change every week and be divided not into days of execution, but into the factors being worked on: strength, explosiveness, endurance, speed.

To increase strength

Rest between exercises is 2-5 minutes. This is very important when training to develop strength and muscle mass. The exercises themselves are performed for 1-1.5 minutes:

deadlift;
barbell chest press;
biceps snatch with dumbbells;
power jerk of the barbell upward;
wide grip pull-ups;
press on the crossbar.

To develop speed

It is performed like this: 30 seconds of intense exercise and 1 minute of rest between exercises. Perform 2-4 circles:

jumping rope for speed;
throwing the ball on the floor. After hitting the ball, you need to catch it and repeat the exercise;
swing the weights up from the floor at arm's length;
Burpees.

For explosive power

It is performed according to the principle of speed training, only the breaks between exercises are at least 1-2 minutes:

throwing the bar up;
throwing the bar forward;
push the weight up;
explosive push-ups;
jumping out of a squat.

We become more resilient

The training follows the principle of resting only between whole circles, but not less than 2-3 minutes. All exercises are performed at speed:

climbing a rope, 1-5 times per lap;
rowing, 0.5-1.5 minutes;
walking lunges with a barbell, 10-20 times per circle;
transfer of gravity over a distance of 10-20 meters per circle;
burpees, 10-15 times per circle.

Please note that these are only examples, since only a personal trainer can select a workout for professionals.

But for amateurs, you can use not only the examples given, but also combine these methods day by day, taking into account and strictly observing the basic principles of the CrossFit system given above. This way, amateurs will be able to achieve serious results without additional preparation.

Complex 2

• 10 deadlift

• 20 kettlebell snatches (10+10)

• 80 m “bear walk”

Challenge: 5 laps in minimum time

How to do it:

When doing deadlifts, we make sure to do it correctly so as not to injure your back.

We do 10 kettlebell snatches on each arm, without alternating. It's better to start with a weak one. The weight is not placed on the floor in the lower position, but is thrown up above the head by inertia due to the legs and back.

“Bear gait” - moving on 4 limbs. This exercise helps strengthen the abductor muscles of the hips, arms and abs. In this complex, this particular exercise should become a kind of rest for you before the next round.

Basic recommendations

Circuit training for mma fighters and wrestlers should include elements from various martial arts, and joint training is common for this purpose.

To improve the technique, you need practice and the ability to concentrate in a stressful situation, which circular training will help with. . The use of the latest training methods, such as cross-fit, modern equipment and classic circuit training methods increases its productivity and effectiveness.

The use of the latest training methods, such as cross-fit , modern equipment and classic circuit training methods increases its productivity and effectiveness.

Attention! Increasing the load and intensity of training should be systematic and consistent; the calculation of the number of laps, approaches and number of exercises should take into account the physical fitness of the fighter and the tasks assigned to the athlete.

WOD Tabata for boxing 2

Rope
Stretching with a medicine ball
Circular rotation of the pancake around the body
Jumping on a cabinet

Task: 20 seconds of work, 10 seconds of rest. We do 2 circles so that there are 8 exercises in total.

How to do it:

In the first exercise, we take the edges of the rope with our hands and send “waves” along the floor.

In the second exercise, we hold the medicine ball on the chest and change legs in a jump after the knee touches the floor. In the 3rd exercise, we rotate the pancake around us: from the back - behind the head, from the front - at the level of the navel. On the second circle, we rotate in the other direction.

For the 4th exercise, choose a pedestal that is not too high. The task is to jump on and off without pause.

Strength training of wrestlers

The specificity of the training process for representatives of mixed martial arts lies in the combination of several techniques.

Strongman training

For this type of exercise, maximum weights are used.

The complex includes the following basic exercises:

Farmer's walk - walking a certain distance with a large weight in both hands. An athlete can use various types of weights: heavy dumbbells, special blocks or other equipment and walk a certain distance with them.
Carousel - the device is a lever with weights that must be lifted and rotated around the fulcrum of the projectile.
Tire flipping (tilting) - huge tires from heavy cargo vehicles and construction equipment are used. The essence of the exercise is that the recumbent tire must be turned over to the other side after completing a given number of repetitions.
Rocker arm - in this exercise you need to go the planned distance with a barbell, on the ends of which weights are hung, placing it on your shoulders like a rocker arm.
Throwing a weight - throwing a weight over yourself at maximum height.

Working with your own weight

This is a mandatory part of training for an MMA fighter. Exercises with your own weight allow you to strengthen all muscle groups without a large gain of mass , the ability to make muscles as strong as possible without losing mobility. The advantage of the loads is strengthening the joints and minimizing injuries.

Exercises:

Floor push-ups - work all muscle groups. You can emphasize the load by modifying the exercise by different positions of the arms and legs. Push-ups are also performed, turning the body face up with support on a cabinet or bench.

Photo 1. An example of redistributing the load on different muscles when changing the position of the arms and legs during push-ups.

Push-ups on parallel bars - work the muscles of the shoulder girdle, chest and back. The load on the muscles can be changed using bars of different widths. The wider they are, the more the pectoral and latissimus muscles work; the narrower the bars, the higher the load on the triceps.
Exercises on the crossbar (horizontal bar) are aimed at strengthening the arms and shoulder girdle. By changing your grip, different muscle groups are activated.
Abdominal pumping is a basic component when training MMA fighters. It is better to use various techniques that involve all muscles.
Full squat jumps are a general strengthening exercise for the legs and buttocks.

Sled

A popular exercise that develops all muscle groups . The bottom line is that the athlete pulls a lot of weight behind him. You can use a special simulator or the usual weights to which cables or ropes are attached.

Photo 2. Performing the Sanki exercise: the athlete, back forward, pulls a load to which a cable is attached.

Sprint

Running short distances with maximum acceleration. Used in training MMA fighters to increase lung capacity and explosive leg strength.

Medball

It is a weighted ball . Used for exercises aimed at strengthening all major muscle groups: arms, back, legs. The medicine ball is an integral tool for practicing striking techniques and increasing its effectiveness.

Working with a barbell

Basic exercises with a barbell: deadlift, bench press on a parallel or inclined bench, squats with a barbell.

They are aimed at developing the strength qualities of all the main muscle groups of a fighter.

Sports loops for crossfit

An analogue of gymnastic rings are sports loops, but they are more functional. With their help you can exercise in the gym and at home. But the main advantage is that the device can be freely attached to any support within half a minute.

Many models have a loop tension adjustment mode, making it easy and simple to adjust the desired load when exercising on different muscle groups.

With the help of loops you can replace more than 10 stationary exercise equipment. There is an opportunity to perform more than 100 exercises that load almost all muscle groups.

Circuit training example

This type of training is a complex load aimed at the comprehensive development of physical strength and fighting skills.

A set of exercises with your own weight

Bodyweight exercises are an integral part of the training process, which is included in the circuit training program for wrestlers and MMA fighters. This complex contains a number of necessary exercises that ensure the safety of athletes in a fight , in addition to improving physical fitness.

Dips.
Pull-ups on the bar with different grips.
Push-ups from the floor (on the palms, fists, backs of the palms, fingers).
Abdominal exercises on an incline board.

Photo 2. A man does push-ups on parallel bars, an exercise that helps improve physical fitness.

Strengthening the back from a lying position , as well as on an inclined board.
Pumping the neck muscles with a special complex (“Wrestling Bridge”, “Bridge Runs” with circular rotations around its axis with support on the forehead, “Headstand against the wall”).
Jump rope.
Jumping onto the pedestal in various ways.
Jumping.

Pull sled

This exercise is done using a special device: a sled. They consist of a base on which weights are placed and a system of fastenings and handles.

There are three types of this common exercise:

behind you;
pushing in front of oneself;
pull towards yourself with your back forward.

Photo 3. A man pulls a sled behind him - this exercise is the basis of fighters’ training.

Medball

This device is widely used in abdominal work, squats and specialized fighting techniques. Medicine ball exercises are an integral part of fighter training.

Paired pumping of the press with throwing the projectile from a lying position and raising the body.
Standing medicine ball throws with body twisting , aimed at working the oblique abdominal muscles and strengthening the arms.
Throwing a projectile with one hand from a fighting stance (each hand in turn) develops explosive arm strength.

Barbell

Exercises with a barbell in circuit training for fighters are aimed at developing explosive strength in the arm muscles and striking power.

Exercises with this apparatus are also used to increase strength.

Classic bench press on a straight board.
Bench press on an inclined board.
Deadlift.
Biceps curls and triceps presses.
Throwing the barbell from the chest from a standing position.

Important! Throwouts are a speed-strength type of training and produce striking power for the fighter and wrestler. . Sprint

Sprint

This is a dynamic exercise that is often included in circuit training programs for wrestlers and MMA fighters. Sprinting with weights develops endurance, strengthens the cardiovascular and respiratory systems, which is necessary for representatives of mixed martial arts.

Working on striking technique

Striking technique is one of the most important components of circuit training for fighters.

MMA brings together representatives of various martial arts (judo, freestyle wrestling, Greco-Roman) and representatives of striking techniques (boxing, kick-boxing, karate).

Striking training requires the presence of certain equipment: a punching bag for practicing punches and kicks, a hanging bag (used to improve coordination and speed).

Exercises aimed at strengthening the blow:

accented hand strike with weights;
simulating a hand strike with an obstacle in the form of a stretch tape;
hitting a tire with a hammer;
putting, shot throwing.

CrossFit equipment No. 7. Kettlebells

An undeservedly forgotten equipment that is not inferior in effectiveness to dumbbells. With weights you can:

Gain muscle mass. Kettlebells are an excellent exercise machine for gaining overall muscle mass. Many exercises with kettlebells allow you to work your entire body comprehensively, which accelerates muscle growth.
Burn fat. Compound exercises with kettlebells burn more calories than isolated movements with any machine.
Keep fit. Thanks to the presence of many complex movements, kettlebells allow you to maintain shape without unnecessary time investment.

Crossfit program for MMA fighters complex 8. Fight gone bad

This CrossFit complex was created specifically for the training of the famous MMA fighter BJ Penn (inducted into the UFC hall of fame) and was an attempt to simulate the loads in mixed martial arts. The complex is performed for 5 rounds, lasting 5 minutes each (one round lasts 5 minutes in most organizations that conduct fights according to the rules of mixed martial arts; fights for championship titles last 5 rounds, and more recently, the main fights of the evening (in the UFC)) . In the scaled version, 3 rounds are performed. Category: benchmarks (standard CrossFit complexes) Original title: Fight Gone Bad Title (in Russian): The fight was unsuccessful First publication: December 1, 2004, crossfit.com Specialization: gymnastics, weightlifting, athletics Task: Complete 5 rounds :

1 minute: throwing the ball at the target, 9/6 kg - maximum repetitions
2 minutes: sumo row to the chin, 35/24 kg - maximum reps
3 minutes: box jumps, 50 cm - maximum repetitions
4 minutes: lunges, 35/24 kg - maximum repetitions
5 minutes: - maximum calories

CrossFit programs for fighters that do not require special equipment

Here are several training complexes that require only a horizontal bar and weights (optional). These programs can be used as a warm-up, a full workout, or as the final part of a main workout.

Complex No. 1

Exercise:

5 pull-ups
10 push-ups
15 squats

Objective: complete the maximum number of laps in 20 minutes.

How to do it:

Pull-ups are done by kipping (dirty), the main thing is that the chin goes beyond the bar. During push-ups, the chest must touch the floor, and at the top point the arms are fully straightened. When performing squats, make sure that your pelvis is below the knee line.

Complex No. 2

Exercise:

10 push-ups with fists
10 “frogs” (from crouching position to lying position and back)
10 sitap (press)
10 jumping exercises (5 on each leg)
10 pull-ups (kipping)

Task: complete the set number of laps without a break: 5, 10, 15, 20.

How to do it:

A mandatory requirement for push-ups is that the chest touches the floor and at the top point, the arms are fully straightened at the elbow joint. You can complicate the exercise and do push-ups with cotton. When performing the “frog”, the legs are pulled up to the arms as close as possible, and the pelvis in a crouching position is always below the knees. Abdominal exercises in this complex can be different. Conventional sit-ups can be replaced by throwing your legs behind your head, a “fold” (from a position lying on your back with your arms up, simultaneous raising of straight arms and legs with your hands touching your legs), lifting the body with twisting, etc. We do the step by jumping from a deep lunge (one leg on the knee), hands near the chin. After jumping and changing legs, lightly touch the floor with your knee. We do pull-ups “dirty”, the point is to develop explosive strength, and not to pump up certain muscles.

Complex No. 3

Exercise:

1 push-up
15 press
10 burpees

Task: complete 3 laps without a break.

How to do it:

Push-ups are performed on a count: from a lying position, we slowly lower ourselves to the lowest point for 5 counts (without touching the chest with the floor), a short pause and also slowly straighten our arms for 5 counts. This push-up should last 10-20 seconds. It is better to perform different abdominal exercises in this complex. For example, on the 1st circle you perform regular sit-ups, on the 2nd you do throwing your legs behind your head, on the 3rd you do a “fold”. It’s also better to do different burpees. For example, the 1st circle is “burpee”, only instead of jumping we do a two-hander in the air or a kick or knee strike, the 2nd circle is the usual one, with a jump and an overhead clap, and the 3rd circle is a “burpee” with jumping and pulling your knees to your chest in the air.

If the above complexes seem easy to you, you can always complicate them by adding more circles, increasing the time to complete them, wearing weights, or replacing the exercises with more complex ones.

Train, develop, win!

Indoor training programs

Taking into account the fact that one of the main goals of CrossFit is not to cause addiction in the body, back-to-back workouts should be radically different in terms of exercises and the principle of their implementation. A classic scheme has been developed:

Day 1: M - emphasis on CrossFit cardio training

Programs must be completed as quickly as possible.

WOD The Stinger performed in 1 round.
rest – 4 minutes;
running – 1200 m;
rest – 3 min.
running – 800 m;
rest – 2 minutes;
running – 400 m;
rest – 1 minute;
running – 200 m.
WOD Lira completed in 5 rounds.
burpees – 15 times.
WOD Karabas also performed in 5 laps.
burpees – 15 times;
lifting the body (sit-up) – 15 times;
parallel bars (with a heavy vest, belt or other weight of 20 kg) – 15 times. This article will help you choose exercises on the uneven bars;
press fold (join the feet and hands at the top) – 15 times.

Day 2: GW - the basis of gymnastics and weightlifting training

WOD Fran is the first WOD that combines weightlifting (W) and gymnastics (G) foundations. It is built according to the ladder principle: 21 repetitions - 1 move, circle, 15 repetitions - 2, 9 repetitions - 3 circle. This number of times you need to perform two exercises in a row:
pull-ups.
WODRoy consists of 5 rounds that need to be completed in the minimum time.
jumping onto a hill, box (60 cm) – 20 times;
pull-ups – 25 times.
WOD Jack involves a 20-minute high-speed approach for the maximum number of laps.
kettlebell swings 24 kg – 10 times;
jumping onto a box, 60cm – 10 times.
WOD Franco must be completed in 1 round in a minimum amount of time.
power lift 60 kg on the chest – 10 times;
Shvung press 60 kg – 10 times;
deadlift with 60 kg – 10 times;
kettlebell swings 24 kg – 10 times;
lunges with 10 kg dumbbells – 10 times;
burpee – 10 times;
lifting the body – 10 times;
jumping rope (double scrolling) – 10 times;
emissions with a weight of 60 kg - 10 times.

Day 3: (cardio + gymnastics) MG.

WOD Kelly consists of 5 rounds that must be completed as quickly as possible.
jumping onto a box 60cm – 30 times;
throws a medicine ball weighing 9 kg – 30 times.
WOD Nicole involves a maximum number of approaches in 20 minutes.
Pull-ups to the point of exhaustion.
WOD Bradley – these are 10 circles that must be completed as quickly as possible, rest between them – 30 seconds.
pull-ups – 10 times;
sprint – 100 meters;
burpees – 10 times.

Day 4: break.

Day 5: (gymnastics) G is one of the most difficult.

WOD Weaver - this is 4 rounds for a while.
standard push-ups – 15 times;
chest-to-bar pull-ups – 15 times;
standard push-ups – 15 times;
pull-ups with swinging – 20 times;
standard push-ups – 15 times.
WOD Ledesma must be performed for 20 minutes, maximum number of circles.
socks to rings – 10 times;
taking a medicine ball weighing 9 kg on the chest – 10 times.
WOD Karen - this is 1 round and only 1 exercise for a while.

Day 6: (weightlifting + cardio) WM.

WOD Nancy consists of 5 rounds, which should be performed against time.
squats with a barbell of 43 kg overhead – 15 times.
WOD Abbot - this is 1 round for a while.
lifting a 70 kg barbell on the chest and clean and jerk – 21 times;
running – 800 m;
lifting a 70 kg barbell on the chest and clean and jerk – 21 times;
running – 1600 m.

Day 7: (gymnastics + weightlifting + cardio) GWM.

WOD Rankel perform for 20 minutes, circle by circle.
burpees with pull-ups – 7 times;
kettlebell swings weighing 32 kg – 10 times;
running – 200 m.
WOD Badger - this is 3 laps in the minimum time.
pull-ups – 30 times;
running – 800 m.
WOD Daniel - this is 1 round, which must be completed as quickly as possible.
running – 400 m;
throwing a barbell weighing 43 kg – 21 times;
running – 800 m;
throwing a barbell weighing 43 kg – 21 times;
running – 400 m;
pull-ups – 50 times.

Day 8: break.

Day 9: (weightlifting) W

All exercises must be completed as quickly as possible.

WOD Randy Power snatch with a 35kg barbell, taken from the floor each time – 75 times;
WOD Grace Clean & Jerk 60 kg – 30 reps;
WOD Double Karen Throws a medicine ball weighing 9 kg at a target located at a height of 3 m - 300 times.

Day 10: (cardio + gymnastics) MG repeat day 3.

Day 11: (weightlifting + cardio + gymnastics) WMG.

WOD Hortman perform in circles without stopping for 45 minutes.
squats – 80 times;
exit to the rings – 80 times.
WOD Rankel performed for a time.
burpees with pull-ups – 7 times;
kettlebell swings weighing 32 kg – 6 times;
running – 200 m.
WOD Badger - this is 3 rounds in the shortest possible time.
pull-ups – 30 times;
running – 800 m.

Necessary equipment

Clothes should not restrict movement, so you should choose materials that stretch.
The fabric should be light and breathable and absorb moisture.
To avoid overheating, opt for a minimal suit: shorts and a T-shirt. It is especially important not to overload the heart area.
Shoes – only sneakers. Some train in weightlifting machines designed for weightlifters. However, if the WOD includes running or jumping rope, then this option is canceled.
Protective accessories will not hurt: for shins, special gloves, knee pads, a headband (to prevent sweat from running onto your face).
With a heart rate monitor it is convenient to monitor the progress of your heart training; more details about the choice here. And for long runs in nature, use a running app;
You can use a hypoxic mask to increase endurance.