Cross training or "X training" is generally considered to be one of the most effective ways to achieve a complete balance of fitness for an individual looking to either participate in some form of competitive sport, or simply to achieve total body fitness. The concept basically looks at improving the overall performance of an individual's body, and takes advantage of the fact that different training methods have different effective techniques, while at the same time having specific shortcomings. When several different training methods are combined it addresses the weaknesses of all by using the strengths of each to negate those weaknesses. In essence, it simply refers to combining different exercises to work different parts of the body, because using only one specific type of activity will work a specific group of muscles, but not others. X training eliminates this problem.
Cross training is generally used more frequently in competitive sports than it is in bodybuilding. Mixed martial arts practitioners rely upon several different types of cross training techniques where various martial arts are practiced to overcome the shortcomings of other styles. The military also uses cross training to train their various Special Forces units, with the UK Royal Marines using cross training circuits; many of these individuals continue to enter into the World Gym Challenge competition, which is a UK-based cross training competition. As a general rule, X training is used most commonly in sprinting, swimming, and cycling sports, because the benefits of a full body fitness program have been effectively proven over the years.
For Bodybuilders
While cross training is generally associated with strength training and cardiovascular routines, it can also be an important asset in the bodybuilder's arsenal. At first glance, cross training might seem to be counterproductive to a bodybuilder's goals, because it focuses less upon building mass and more upon simply achieving balanced fitness throughout the body.
However, the very basis of bodybuilding lies in cross training, because building muscles in the body for the definition required by a professional bodybuilder requires an individual to focus upon each unique muscle group within the body, and the only way this can occur is through an effective cross training program.
One of the easiest ways to explain the concept is to think consider an individual picking up a package from the floor and putting it on the shelf above their head. The first thing that will occur is that the individual in question walks over to the package, bends over, and picks up the package. This action requires a complex combination of various muscles in the body, including the gluteal muscles, the lower back muscles, the thigh muscles, various muscles throughout the arms and shoulders, and the core muscles of the body that work cohesively to maintain balance while the package is lifted. Once the package has been lifted to a waist-high position, a different series of muscles takes over, starting with the core muscles as the weight is transferred, and the arm and shoulder muscles begin straining as the package is lifted above the head and placed on the shelf. Picking up a box seems like a completely mundane task, but when examined from the basis of which muscles are involved, it allows an individual to see just how complex the body is, and how important it is for each and every muscle to be as strong as possible, to avoid imbalances and injuries.
Some of the Benefits
Some of the most immediate benefits of a X training workout will not necessarily relate to the building of muscle, but other factors that contribute to the effectiveness of a bodybuilding routine. First and foremost, cross training allows an individual to burn more calories per week, which is crucial for bodybuilders in the weeks before a competition when they are required to shed anywhere from 20 to 40 pounds. Furthermore, the anaerobic workout that a cross training program provides enables an individual to significantly increase his or her endurance, as well as enhancing the capability for higher-levels of intensity during the workout.
Perhaps one of the most important aspects of cross training is that it enables individuals to use specific groups of muscles in the body on different days, allowing the intensity of the workouts to be as optimal as possible, while at the same time avoiding the risk of potentially overtraining a group of muscles and becoming injured. By allowing a day or two for the muscle groups to recuperate, space for greater intensity is created for the following workouts, which essentially allows for more muscle mass to be created.
Cross training is also effective for adding generalized strength throughout the body, which means fewer muscle cells are required every time a workout is performed, which saves energy and improves workout economy, allowing a bodybuilder to exercise more efficiently. Cross training techniques have been scientifically correlated to tennis players having higher velocity serves, baseball pitchers having higher velocity pitches, and increased weight lifted by weightlifters and bodybuilders.
Bodybuilders are not generally simply looking for cardiovascular improvement. Instead, the goal is to create a complex and intricately specialized muscle growth to achieve a desired look for a panel of judges. The entire basis of bodybuilding is rooted in cross training, because each and every muscle that is required to grow to obtain its definition relates to a different type of exercise. Working out on a chest machine will not provide definition in the legs, for example, so it is critical for a bodybuilder to incorporate a variety of different exercises into their routine for optimal results. This is just another example of why cross training is such an effective tool for athletes across the board.
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