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By On April 23, 2009 · 1 Comment · In CrossFit

In preparation for the S.P.E.A.R. System™ & PDR Summer Training Camp, August 14-16, 2009 in Virginia Beach, VA, BTS reached out to CrossFit One World’s Freddy Camacho for training advice everyone can use. Coach Camacho will be a special guest at the camp and offered some great tips.

Register now to train with Coach Blauer on S.P.E.A.R. System™ Fundamentals, gun and knife defense and much more. Special discount for law enforcement, military and Crossfit Affiliates.

Training Tips From Freddy Camacho, CrossFit One World

1.  Set goals. No matter what your routine, figure out what you want.  Are you looking to lose weight?  Looking for better fight conditioning? Want to perform better on the job? Trying to turn back the hands of time? (It sucks getting old!) Training to not suck at life? Figure out what you want to get out of your training.

2.  Once you’ve got your goals in mind, figure out what training routine will work best for you. I’m a CrossFit guy because I love the constant variety and achieving maximum results.  It may not be the ideal workout routine for you, but give some variety a shot. Routine is the enemy!  I can assure you from experience that you will not achieve elite fitness by lifting weights five to six times a week and 15 minutes on the eliptical trainer after you’re done lifting.  Lift heavy…lift light.  Run short and fast, but occasionally, run long, too.  Short and intense workouts fit everyone’s busy lifestyle and if you keep variety in mind, it is endless what you can come up with for workout routines.

3.  Hydration, Sleep and Nutrition. You need all three dialed in to reach peak performance.  Hydration is essential to avoid cramping and helps in cutting back on soreness.  Sleep not only rests the body, it heals the mind.  You can really attack a workout after a good night’s sleep. Reaching a plateau in the performance of your workout routines?  Dial in your nutrition to make the next step to elite athlete.  Food is the fuel that drives the body.  If you put bad gas in an engine, it will run like crap.  Start simple with your diet.  Eat meats and vegetables, nuts and seeds, some fruit, little starch and avoid sugar.  After you get good at the quality of what you eat, start playing around with the quantity.  Read up on the Zone Diet for a quality-style diet.
4.  Rest!!!! I’m not talking sleep here.  I am talking about taking a day off from training.  I follow the “three-on, one-off” training protocol.  By the third day, I’ve put out about the most intensity as I can in my workouts.  If I try a fourth day, the intensity is just not there.  Taking the day off allows me to come back and attack my workouts again for another three day cycle.  This doesn’t mean that you can’t practice something on your rest day, just don’t throw yourself into a workout that is going to leave you lying on the floor in a pool of sweat.  Recovery is a huge component for achieving elite fitness.
5.  Listen to your body! Are you exhausted or is your performance dropping?  You are probably overtraining.  More is not necessarily always better.  Also, injuries happen, especially in combative sports training.  You will get injured far more often training than you ever will in an actual fight.  If you have a body part that is not just sore, it actually hurts, take care of it.  Let your body heal properly!  Trying to gut through an injury or ignoring the signals that your body is sending you, can lead to you not being able to train at all.

Check out Coach Camacho at CrossFit One World.



  1. Steve McMann says:

    Crossfit is great, we’ve had a lot of locals doing it. Same with TRX, it’s been fantastic. Have you considered airsoft training guns as well into your program?

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