This is my response to my students and instructors regarding Crossfit as strength and conditioning program for Krav Maga or MMA. This article will probably make some people unhappy or maybe create a positive in-deph debate. We will see …
CrossFit is a new strength and conditioning program that is growing in USA. Some friends of mine are hooked on this new program and, we have passionate discussions about it.
To give you an idea of what CrossFit is, I’m including the definition below: “CrossFit is a core strength and conditioning program which has designed its program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.” ~ CrossFit Journal.
Thus, CrossFit claims that they can prepare people for a wide variety of activities. Their objective is not specificity, but global training. In fact, they argue that can get you better at most things, but not really good at one or two things. In my opinion, they are succeeding well in this particular point. However, the concept of specificity show us that if you try to excel at everything, you will not be able to reach the highest levels at anything. This is why we don’t see athletes who can run a marathon in 2h45 that can also front squat with 250 kilos.
Indeed, the one MAIN flaw in the Crossfit methods – is its lack of specificity. Everything we perform will condition us SPECIFICALLY for a given activity. If we want to be better in Krav Maga, we need to TRAIN specifically for this. But don’t perform the best Deadlift or Squat program in the world and expect it to help you fight any better. No matter what you think about “muscle confusion” and “being ready for anything”, Krav Maga or MMA is a SPECIFIC sport and requires a specific workout.
For example, a rotational sport like Krav Maga requires a lot of dedicated work to address thoracic spine and hip mobility and anti-extension and anti-rotation core stability (i.e. Front Plank). If you can not hold this position for 40 seconds, start there. The perfect plank looks like a horizontally standing.
Another major concern is the breakdown of proper strength training technique that comes from heavier loads beyond one’s capabilities, poor lifting technique and lack of direct supervision and/or lack of attention to lifting biomechanics. Using unsafe techniques on any exercise repeatedly is a sure way to injury or worse. And this is often observed in CrossFit workout videos. Whether you’re an elite athlete, an officer, a soldier or just a recreational sportsman, one of your primary goals should be to avoid injuries.
CrossFit tends to attract everyone and throw them to the lions cage without a proper foundation, good basic form and baseline strength building. One-on-one with a personal trainer ensures that the client stops when they lose form, or gets too competitive. If you do the CrossFit WOD (Workout Of The Day) without professional guidance, you will probably injure yourself. Chances are you will damage your shoulders, mutilate your back and your knees will be like mashed potatoes!
“In my opinion as Fitness professional and Krav Maga instructor, CrossFit is not recommended to most effectively train to avoid injuries with weights or bodyweight movement and thus, optimize performance in your Krav Maga and/or MMA training.” ~ Larissa Berardi, MSc Sport & Exercise Sciences.
Typically, a proper strength and conditioning program for Krav Maga should include these elements below:
- Active warm up, flexibility and muscle activation.
- Periodization and specific exercise selection for speed, power, strength and conditioning.
- Injury prevention and correct muscular imbalances.
- Pre and post workout nutrition.
The lesson here is that, be careful with yourself or with your students. Next weeks, we will see together how you should train to get better in and to maximize your Krav Maga or MMA .
“An investment in knowledge pays the best interest.” ~ Benjamin Franklin.
Train hard and live with passion!
Thierry Viatour
KMW EU Chief Instructor
BSc Sport & Exercise Sciences
Some very interesting points here, Thierry. I look forward to reading your thoughts about strength and conditioning training that will maximize KM.
Well put.
Surely if you can not hold a plank position for 10 second you shouldn’t start with 40.. You’d stress your thoracic spine. Also Krav Maga is not a rotational sport.
Thank you for your input but let me clarify two things.
First, “If you can not hold this position for 40 seconds, start there.” means that if you are able to hold this position correctly more than 40 seconds, you can progress to a more difficult exercise such as stability ball rollouts with a big ball. The goal is to have a simple and effective progression to get you to more complex exercises in a safety way.
Secondly, in a biomechanics point of view, Krav Maga is a rotational sport involving punching, kicking or grappling. In fact, rotational and horizontal directed forces are the predominant forces experienced during this sport. Just consider how your joints and muscles work when you are throwing a punch …
Finally, the primary role of the abdominal muscle is to provide an isometric support and to limit the degree of rotation of the trunk … This is the worse scenario for your back at the L5-S1 level! That’s why, I consider anti-rotational exercises such as “The Plank” as essential to prevent back injuries.
do you know how i know that whoever wrote this know nothing about krav maga? well, they refer to krav maga as a “sport”. Krav Maga is NOT a sport, its a HAND TO HAND COMBAT AND SELF DEFENSE SYSTEM! NO RINGS! NO RULES! NO BULL!
sport (spôrt)
noun
1. any activity or experience that gives enjoyment or recreation; pastime; diversion
2. such an activity, esp. when competitive, requiring more or less vigorous bodily exertion and carried on, sometimes as a profession, according to some traditional form or set of rules, whether outdoors, as football, golf, etc., or indoors, as basketball, bowling, etc.
ETYMOLOGY: Middle English sporte, short for disporte, from Old French desport, pleasure, from desporter, to divert ; see disport
Relating to your mindset which is different if you are L.E., Military or Civilian, Krav Maga might be considered as Defensive Tactic Training, H2H Combat, Self Defense System or Sport as well.
Keep in mind that most of Krav Maga students worldwide are civilians. They train two or three times weekly because in addition to gain valuable street smart defensive skill, they get a fun, challenging and great global body workout.
Regards,