The Optimization of Cross-Training

Let’s talk about the driving forces behind why you want to cross-train. Perhaps you have a goal to improve at a sport, or maybe you enjoy occasionally spicing up your training.

On a side note, I’m not against CrossFit. If that’s what you like then do it. But they say themselves on their website that their suggested workouts don’t specialize in any category. I don’t know about you but I don’t see improvements at any sport or in my physique by generalizing my workouts. I prefer specializing. Plus when you can envision where you want to end up, it’s much easier to get there.

Cross-Training Optimization

Cross-training optimization is truly an individual concept. But regardless of your age, stats, goals, purpose, etc. there are a few things that should always hold constant.

1. Enjoy: Select training that intrinsically motivates you. You should want to get up out of bed or off the couch to cross-train. Make it a treat.
2. Challenge: Make cross-training challenging. Try something that’ll give you a run for your money.
3. Unique: Do something unique, like kayaking, mountain biking, rowing, rock climbing, jiu-jitsu, mountaineering, etc. Be extreme but always be smart.

My personal cross-training regimen combines resistance training, rock climbing, bikram yoga, and sprints/track work. This gives me a well-rounded athletic capability because these sports/practices provide improvements in:

1. Sprints/track work: speed, strength, explosiveness, anaerobic/aerobic endurance, agility.
2. Yoga: flexibility, mobility, and core strength.
3. Resistance training: power, speed, strength.
4. Rock climbing: specialized finger and hand strength, body weight strength, explosiveness, endurance.

I try and do resistance training 2-3 times a week at 6 PM, rock climb in the mornings on the days that I lift, and sprint and do yoga 1-3 times a week. I always make sure I have two complete back to back days of rest (usually Sunday and Monday) to allow my body to recover from these intense workouts.

My buddy Dan Fry showing off his extreme finger strength

Why do all of this? Because it’s fun. I enjoy it and it challenges me. Each one of these sports carries over multiple benefits to the next. Climbing gives me great body weight strength and grip strength allowing me to deadlift more and really up the ante on my weighted pull ups and dips. Sprinting gives me explosiveness in the gym and has helped me train my CNS, providing great neural efficiency and high muscle recruitment ability. Yoga has given me flexibility and mobility which carries over into better climbing technique, better squats, better form on a lot of lifts, and more ankle/leg strength when sprinting.

In other words, the synergistic combination of these sports is pretty impressive. Not to mention I am better at a lot of sports I don’t even play. I can swim faster, jump higher, push harder, run faster, climb higher, etc.

Efficient cross-training and adequate rest build a mean machine. Cross-train and look great Nekkid friends.

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