MADSON

KELLY

BLACKBURN

OSIPCZAK

TAYLOR

GUSTAFSSON

MUNOZ

ETIM

HUGHES

PENN

SILVA

“CrossFit is a strength and conditioning programme based on constantly varied, functional movements executed at high intensity.

Make a leap of faith, you won’t be disappointed…”

There are mixed views on CrossFit system but from personal experience I like the ethos and the way its set apart from your “globo gym” set up.

CrossFit3D has a fantastic set up with all the equipment you need, great people and nice atmosphere. Peoples first impressions of CrossFit is they are scared of the intensity. After talking with the head trainer at CrossFit3D I realise its scalable. Ok ok the general feel is intense but its only you that push yourself beyond your limitations.

I also noticed a lot of CrossFit3D athletes are sporting MMA clothing and MMA shorts which is great for MMA community.

We will be spending more time at CrossFit3D to hopefully shoot some video content and give you all more insight to the world of CrossFit

For more information contact:

info@crossfit3d.com
tel +44 (0)7850 740 992

CrossFit 3D
Unit J, Astra Business Park
Guinness Road
Trafford Park
M17 1SD

www.crossfit3d.com

Bowles – KO – Round 1.

Torres – TKO – Round 2.

Pulver – Submission – Round 2.

L.C Davis – Decision (Split).

Palaszewski – Decision (Unanimous).

Lets hope we do better that our UFC 110 selections. Wherever you are around the world find a way to (legally) watch this event it should be amazing!

Frank Mir has had to apologise over his comments aimed towards Brock Lesnar. We will not repeat the comments here (search around for them if you are that desperate to hear them) but lets just say he totally crossed the line and did not help the image of the sport as a whole particularly to the older ‘guard’ who still see it as nothing more than a street fight! Mir is an absolute legend and regrets what he said totally and we believe the MMA community as a whole will forgive him. He does have a big fight coming up and lets just hope he does not look past a dangerous Carwin with Lesnar clearly still on his mind.

The UFC has announced that more than 300 cinemas across America will pick up UFC 111 – St Piere v Hardy in all its HD and surround sound glory. Selected cinemas will also have some UFC guests hosting the event which should be a blast. Not sure if this will translate well in the UK (with the 3am start time) but could work on events actually in the UK or Europe at a more suitable start time – I am sure tickets would sell well if that was to happen.

Show 6 is in the works, stay tuned and train hard.

Bisping looked pumped and Nog looked in great shape.

Counting down the hours now…..

If you missed Show 5 our picks in the main bouts are – Nogueira, Bisping and Stevenson – lets go to war!!!

Ben Rothwell has been forced out of his showdown with Mirko CroCop due to an illness so he has been replaced by Anthony Perosh. There was alot of anticipation for the CroCop/Rothwell fight, but the only positive to come out of this situation is that they have retained CroCop on the card – if the right CroCop shows up that is!

 - Stick to big compound exercises, such as deadlifts, pull ups and dips. These exercises allow more muscles to lift more weight at once.

 - If you have MMA practice more than twice a week, then 2-3 weight training workouts are more than enough. If you are trying to hit the gym 5 times a week on top of MMA, cut back the volume and watch your fitness skyrocket as your body catches a break!

- If you want to get strong without adding too much muscle, lift heavy weights. But if you want to get strong AND big, lift heavy weights and EAT! 99% of the time, its as simple as that.

- Don’t perform more than 25 reps per exercise, per workout.

- Get a massage once in a while. Let your muscles take a break, and 9 /10 times they will come back stronger.

- Quit doing ineffective 2-hour conditioning sessions. You’re training for a fight that will last no longer than 25 minutes. You’re not training for a marathon.

- On a similar note, leave the 10 mile runs to the saggy weaklings with messed up knee and ankle joints. This is a conditioning tip, rather than a strength tip, but it bears repeating until people finally get the message.

- Perform your weakest exercise FIRST in the workout for a change. Not sure which is your weakest exercise? Here’s a tip: it’s the one you hate doing the most!

- Use as many exercises as possible that cause YOU to move, rather than the load. For example, In a bench press you move the load, but in a dip, you move your own body. Other exercises that cause you to move include pull-ups, squats and deadlifts. Moving your body around a load activates more muscle fibres, making you stronger a lot faster.

- Get 8-10 hours of sleep every night.

- Lift all weights explosively. Lower under control. The explosive part of the lift forces again forces the stronger muscle fibres to activate.

- If you are really focussed on becoming as strong as an ox, limit your number of heavy exercises to 4-5 per session. Any more than this, and you’ll be shot before you get to the last exercise, which will continually suffer as a result. The less exercises the better. I find that the most productive is 3 exercises per session – a deadlift or squat, a pressing exercise and a pulling exercise. Remember, 25 reps maximum per exercise.

- Here’s your 13th tip (because I used up one tip bashing marathon runners earlier…). For an immediate increase in strength, cut your body fat down to 8-10%. This won’t increase your maximum strength, but it will make you stronger for your size – increasing your RELATIVE STRENGTH. As a combat athlete, this is the type of strength you should be concerned with.

Justin Devonshire, MMA-CSCC (MMA Certified Strength & Conditioning Coach)

For more MMA Strength & Conditioning tips and posts, visit my site at www.REALCombatConditioning.com/blog