when i was training , we did 3 hours a night
at least 30 mins of that was warm up and stretching
and about an hour of what was left technique
the other 90 mins was reserved for kicking the shit out of each other
but it was a gradual build up of the intensity of the excercise
if you were warmed up , you didn`t hurt so much
would never have dreamt of going straight into a fight cold
when fighting in competitions it was the same , about 2 hours warming up
for 9 mins of sheer brutality :shock: all in good fun though
so yes warm up first , no need to go mad , and then build up on the ride