[absolution]

I am considering competing again next year in drug free bodybuilding. I last competed in June this year at the European Champs in Belgium. I have now placed 3rd and 2nd at the Euro's. My goal is to complete the set and place 4th, whoops , sorry I meant 1st.

I was wondering how you other athletes incorporate functional/crossfit style work into your sports training. This last season I tried 3 weights sessions per week push, pull, legs working mainly compound moves but adding in some isolation for my weak spots i.e. hamstrings. I then did 2-3 met cons per week of varied times from 5-20 mins. I did no usual bodybuilding cardio to speak of other than the odd swim or walk. I got my condition the best ever and will do similar again I think next year with the addition of more oly lifts and gymnastic moves now I am more skilled in these areas.

I was wondering how sportsmen and women from sports such as soccer, rugby, martial arts would implement a programme.
Obviously most amateurs train 2-5x per week at their chosen sport and pro's such as the Superleague players that train at our gym will rugby train 5 days per week and play Fri/Sat or Sunday.

[FK Pimp]

this last year I tried to mix both by doing two a day in at least 1 out of my 3 on cycle (if that makes sense) so aiming for 8ish sessions a week mixing CF and CFE for triathlon. This year I'll be aiming for slightly higher number per week with a little more volume in each and will probably ditch the all out strength days. I like many aspects of CF but the more I do on the endurance front the less I feel (and the more I learn the less i believed) that out and out strength training helps my performance.

As for BBing I'm not sure at all about hypertrophy and what is required for that as you may find that if increase or decrease the variables it may have an adverse effect on the actual muscle repair and building response.

that probably doesn't help you much

[absolution]

Cheers

I wasnt really asking for advice. I was pleased with my results last year. Just a bit of tinkering with my training and carb intake and I should improve again.

I was just curious how it fits in with other sports. My mates are superleague players and off season they were crossfitting with me every so often. When the season starts though and they are getting smashed every week, hardcore wod's would need to be limited to 1-2 per week as they also need time to do all the other stuff, plus recover.

[Franz29]

I generally train for GPP with a bias towards my sports thrown in - doesn't sound too logical but work with me here

Basically I will regularly use those exercises that are beneficial to my sport for the main workout, then use the buy-in and cash-out sections to work on sports specifics. I then do my regular sports training in the evening. Currently I play/coach American Football, so thrusters are a must (it replaces the Jammer machines which are tough to find over here), as are wall-balls and power cleans. Extras include ladder agility work and balance/coordination stuff, which ties in nicel with my other pursuits....

I also train in Krav Maga and weightlifting weekly. Weightlifting is a no-brainer, it's functional in and of itself. For the KM I tend to use Kettlebells in a variety of ways and I am looking into some Indian clubs after Christmas when I have some spare cash. I will also do bag work as a cash-out to work on hand and foot speed.

My routine is as follows;
Monday: GPP
Tuesday: GPP (a.m)/ Krav Maga (pm)
Wed: Rest
Thursday: GPP (am)/football (pm)
Friday: GPP (am)/ Weightlifting (pm)
Saturday: GPP
Sunday: Rest (with football playing/coaching in-season so not really a rest at all )

But yes, for a superleague player, this would be too much so would have to be tailored. You can add a lot of GPP stuff to the fitness routines during training time to get it done, and also make it sport's related. Example: Last week's football conditioning was an AMRAP in 15 minutes (short to not kill them) of 40Yd Sprints/40 Yd Lunges/40Yd bear crawl. Each exercise has aspects of the conditioning the players need for American Football so was useful in all respects.