Cross training is a type of exercise that people have fairly strong opinions about. Either you are passionate or firmly skeptical, so we think the time has come to reveal exactly what makes cross training such a different discipline from normal weight training, and above all whether it is actually better.
So, with a little research and help from Daniel Campbell (@danccampbell), Head Coach at a cross training gym in Manchester, we tried to figure it out.
"What are the main differences?"
1. The exercises
Despite the many similarities, many of the exercises commonly performed in a cross training class would almost certainly not take place in your regular gym.
«As a rule, weight training focuses on bodybuilding» explains Daniel, «while cross training combines the former with gymnastics and cardio. The effects, therefore, are not limited to hypertrophy, but this is combined with cardiovascular conditioning and skill work. "
2. The intensity
That's probably what makes the difference. Just mentioning cross training risks provoking quite strong reactions, ranging from admiration to pure shock.
«Why on earth would one want to practice such a sport ?! Is the most popular replica.
Cross training workouts are definitely not for the weakest and require enormous physical effort, not to mention the willpower needed to complete them (but also just to start!).
This is not necessarily motivated by particularly complicated exercises, as Daniel makes clear, but it is more about the imposed times.
«The intensity often comes from having to deal with an enormous amount of basic movements (push, pull, squat, hinge) in a very short time. Take, for example, the "Murph" workout: the goal here is to perform 30 pull-ups, 40 push-ups, 100 squats, and run for about 200 kilometers, all while wearing a 300-3 minute workout. ten-pound vest! That's definitely more than some people would do in a week! '
… And how to blame them!
3. The Community
It is useless to deny that those who practice cross training seem to be part of a close-knit community, in which deep and genuine friendships are born. Certainly the same cannot be said of normal gyms, places where people tend to think exclusively about their training programs, even trying to avoid eye contact unless it is strictly necessary, for example to ask how many sets are missing. finish an exercise on a given piece of equipment ...
The overwhelming social aspect of this sport not only contributes to bringing people together, but also represents the driving force for continuous self-improvement, as Daniel says:
«In cross training gyms we all train together; this fuels competitiveness and often causes people to push themselves slightly beyond their limits, forcing themselves to do one more repetition or lift an extra pound. Despite being competitive, the environment is one of the friendliest: they will all be ready to cheer you up should you reach a new record! "
Finding the motivation to train will certainly be much easier if it involves meeting up with your friends. There is much more to be said about the differences arising from an attitude such as "unity is strength!" on progress in sport.
"Is there more risk of getting hurt in cross training?"
After point # 2 seems to be the most frequently asked question. Demanding such efforts from the body seems to us really exhausting, and leaves us questioning whether it is actually safe to practice a sport such as cross training.
"Many think that cross training is dangerous: it is a real exaggeration!" Daniel retorts. "Occasionally there are some injuries, it is true, but I guarantee you that if we take the relative number of people who practice cross training compared to those who play soccer, there are many more who get hurt in the latter group .
In my personal experience, the people most in danger are those who don't know how to keep their ego at bay. With a good coach and a sensible program, I would like to say that the risks associated with the most dynamic movements are minimized ».
To relieve Daniel of any accusations of being biased, since he spends most of his time training and coaching, we thought we'd also give you the results of some unbiased research. Recently from the Journal of Sport Rehabilitation it emerged that the risks associated with cross training are comparable to those of sports such as Olympic weightlifting, running, athletics, rugby, American football, ice hockey, soccer and gymnastics. 1
"Which one is better?"
As with all sports, it depends a lot on personal preferences and ambitions. Training with other athletes who practice cross training, challenging and strengthening each other, could be just the motivation you lack to complete that session in the middle of the week. Or on the contrary, the mere thought could send you straight back to the shelter of your usual gym, where you can end a leg? Day in relaxed solitude.
Despite having made cross training his job, Daniel maintains a fairly balanced approach to it.
“I wouldn't say there's a better option between weight training and cross training. Many of those who practice cross training, in fact, would do well with a few sessions of the first to reduce imbalances and strengthen themselves for the next workout.
Likewise, many people who only practice weightlifting could improve their conditioning with a few cross training classes a week. They would probably find that a little more physical activity improves the quality of the sets performed in their normal endurance training ».
Don't Forget:
Here we are neutral. While it is not exactly for everyone, it must be said that cross training is a more diverse and complete type of training, which incorporates cardio and skill work, as well as developing muscles and strength.
We will all agree that it is played by really tough individuals, with incredible determination and dedication to their sport.
