UNDERGROUND CROSS FITNESS TRAINING
Our Underground Cross Fit Training is focused on Ballistic training, which is also called power training. Cross fit was first used among elite fighters who were looking for a method to develop explosively spontaneous combustion. The word ballistic comes from the Greek word ballein, which means “to throw.” In this type of training the fighter accelerates and releases the weight into "free space." Common ballistic training exercises are bench throws, jump squats, cleans, snatches, and push presses. But instead of using the normal high class machines and weights that are usually used in a health club or strength training facility we use tires, water bags, sledge hammers, kettlebells and ropes just to name a few.
This type of training forces the fighter's body to recruit and trigger fast-twitch muscle fibers. This is extremely important because it is the fast-twitch muscle fibers that have the greatest potential for growth and strength. Ballistic training requires the muscles to adapt to contracting very quickly and forcefully. This training requires the central nervous system to coordinate and produce the greatest amount of force in the shortest time possible.
Among the exercises we do at our Cross Fit camp are:
Tire training
Tire training can add a new dimension to your strength and conditioning program regardless of what sports you play or your level of athletic ability. When people hear me speak about adding tire training into a strength program they often have the mistaken impression that tires are only used by athletes who compete in strongman contests. The strength and aerobic benefits of tire training can enhance your performance in all sports from gymnastics to football. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your whole body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout.
Sledgehammer training
The sledgehammer has been a conditioning tool amongst fighters since the inception of combat sports. It is certainly not a new tool in the arsenal of combat athletes. However, it is an inexpensive and excellent conditioning device. Unfortunately, the reemergence of sledgehammer training in the modern era has caused some confusion regarding this simple, yet effective training tool.
For starters, swinging a sledgehammer offers numerous benefits. A condensed list includes:
Develop wrist and forearm strength with leverage applications. Enhance cardio-respiratory conditioning Build explosive power and power-endurance
I highly recommend the sledgehammer for all athletes. Sledgehammer training will undoubtedly improve your ability to maintain explosive power, round after round.
Water bag training
Water bag lifting shares a lot in common with kettle bells in regards to their ability to challenge not only strength, but endurance as well. A good water bag will allow for some movement within therefore it forces the lifter to maneuver and adjust to the awkward weight. This causes the body to use more muscles and expend greater energy, as it is hard to get into one consistent groove. Increasing grip strength is another great reason to use water bags. There is no piece of equipment that frustrates people as much as water bags. Why? When using water bags there is no convenient place to grab. You have to constantly search for an open spot and then utilize a crush grip. However, unlike most pieces of equipment, I find that not only is your crushing grip challenged, but your pinching grip as well. For those that are into grip training you will appreciate the distinct difference between the two.
Torso rotations
Waterbag Cleans
Tornado ball training
What is a Tornado Ball?
The Tornado Ball is a product that takes rotational training to a new level of intensity and effectiveness!
Consisting of a solid polyurethane OOOF Ball with a length of sailing rope molded directly into the ball, it is virtually indestructible and is an awesome training tool. Not only will it improve your rotational power, but it's fun as hell to bash into walls and the ground too…maybe it's a guy thing.
Among the numerous applications of the Tornado Ball, you will be able to:
Train at virtually any speed
Improve core and extremity stability and strength
Develop force in any direction or combination of directions
Develop movement skill and coordination
Enhance agility and quickness
Achieve full concentric force development
Develop eccentric to concentric force transfer
Russian twist with a tornado ball
Rope training
Still running on a treadmill fooling yourself into thinking you're in shape? Think 45 minutes and a bead of sweat on your forehead constitutes a workout? Kidding yourself and running in place gets you nowhere. Check your pride at the door, and leave nothing behind but a puddle of sweat and a lifetime of tears. We can assure you you've never experienced metabolic training at this level. Stop running in place, pick up some ropes and do cardio the real way.
High intensity metabolic workout Reach maximum heart rate in minimal time Stay fit while rehabbing injuries
Powerlifting training
Power lifting requires specialized training techniques that are focused on strength and explosive power. Traditional training methods dictate low repetitions with maximal weight. These practices are still true today, however training methods have advanced to include emphasis on explosive power. This may be achieved through dynamic exercises which utilize lighter weight and alternating repetition patterns.
The squat, flat bench press and deadlight are the three main lifts in power lifting competition. In order to maximize their effectiveness these lifts athletes typically train with a cyclical routine using some sort of weekly split. A common 5 day split consists of chest/shoulders, back, legs and two days of full body routines (light and medium); however there are many, many different methods. Training consists of mostly compound lifts (a compound lift being any movement across multiple joints) in the 1-5 repetition range.
Using a lower repetition range allows for the use of a higher weight and higher maximum weight development. This occurs because usage of a higher weight (80-100% of maximum) uses nearly all of the muscle fibers in the area causing maximum micro trauma which will induce further development of the muscle for strength. Higher reps in the 8-12 range are used for hypertrophy and the 12-20 range is typically used more for endurance athletes. It's not necessary to train for size or endurance because neither matter in power lifting competition.
Bulgarian Deadlift
Ab wheel training
Tired of having weak and flabby abs? Super Charge Your Ab Workouts Today With the Ultimate Abdominal Wheel!
Ab wheel roll-outs are one of the best exercises you can do for your midsection. In case you are not familiar with it, an ab roll out is an exercise in which you hold onto an ab wheel and roll all the way out across the floor from your knees or for more advanced trainees, from your feet. Once you experience the soreness the day after working with an ab wheel, you will be hooked. In addition to the midsection, you will feel this exercise in the chest and triceps as well.
Bosu training:
The BOSU balance trainer is a very versatile tool. It is great to use for balance, core and abdominal exercises. However, you can also use it for a full body workout.
The exercise benefits of the Bosu Ball are:
Helps to strengthen your lower body, more specifically your leg muscles, lower back and glutes. Helps you to achieve amazing balance. Especially useful for sport-specific training that requires a lot of balance and lower body strength. Helps build endurance and great for cardio. Depending on the types of exercises that you do it can be great for toning, strengthening and building muscle, to a much smaller degree. For people who are into bodybuilding, or serious bodybuilding I do not feel that the Bosu Ball will increase muscle size and mass but it can help you tone problem areas.
Pull-up training
Pull-ups are the ultimate bodyweight exercise, and to do them well requires an incredible amount of strength. Pull-ups are a great way to build a lot of lean body mass in a short period of time, and to build a strong back and arms. Pull-ups are categorized as a compound exercise, because they require the movement of more than one joint, and they work out a group of muscles.
Pull-up training will increase grip strength, width and thickness of one's back, as well as promoting growth of one's bicep, brachialis, brachio-radialis and pronator teres.
Medicine ball training
One fantastic advantage of mixing medicine ball training into your workout is that, unlike weights, medicine balls can be thrown ‘across’ gravity, or in any direction relative to your sporting activity or muscle group you are training. You can work both against as well as with the ball when throwing and catching – that’s why many athletes who require upper body power will use medicine balls in their training. There are many advantages to training with medicine balls. They allow for improved range of motion, core strength, coordination, flexibility, joint integrity, and upper and lower body strength. The great thing is that you can use a partner or simply use a solid, sturdy wall.
Balance ball training
Maintaining proper alignment on the ball stimulates the body's natural motor reflexes and encourages the body to react as a whole, integrated unit. In other words, this type of movement compares to how you move about in a normal day and training on the ball challenges the whole body to participate in order to maintain correct posture and balance, and to perform dynamic exercise movement. When using the ball correctly, the body is required to utilize various muscles for stabilization. These muscles may not have been previously challenged using traditional exercise equipment. Because the ball is versatile and dynamic the training outcome is pre-directed toward maximal results.
The brilliance and simplicity of the stability ball is rolled into one word--balance! Because the ball demands balance, you'll work muscles you never knew you had or challenge them in different ways. The challenge of maintaining perfect posture on a round and mobile surface--is exhilarating, fun and incredibly effective in building functional strength and challenging your abdominal and back muscles like never before.
Hurdle training
Hurdle training will increase forward, backward, lateral, horizontal and vertical mobility as well as running, hopping and skipping.
Speed ladder training
Speed ladder training will increase speed, agility, quickness, tempo, rhythm, fast feet, acceleration, deceleration and change of direction.
Sled training
A sled can be used to improve aerobic and anaerobic fitness, for fat burning or to develop muscular endurance, strength, speed and power. Weighted sleds are versatile pieces of exercise equipment that enable users to perform a variety of exercises.
Sled-dragging is primarily a lower-body workout, although there are exercises that also use the upper body. Exercises in which you face forward to drag the sled will emphasize your calves, hamstrings and gluts---the posterior chain. Exercises in which you drag the sled backward will emphasize the muscles of the front of the body, especially the quadriceps and hip flexors. You can also drag a sled sideways, which targets your inner and outer thighs and outer hip muscles.
Bodyweight training
Bodyweight training is a form of strength training that uses one's own body weight, rather than free weights or barbells, to build muscle. Chin-ups, sit-ups, squats, and crunches are familiar exercises in bodyweight training.
Underground Cross Fit classes and schedule :
Monday: 7:00 pm to 7:30 pm
Tuesday: 5:00 pm to 5:30 pm
Wednesday: 7:00 pm to 7:30 pm
Thursday: 5:00 pm to 5:30 pm
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