Cross Training Performance

CROSSTRAINIG PROJECT, by Jos Batista. Almost all workout sessions takes 60 minutes or less.
In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes.
Snatch
Mond
Clean
Jerk
Squat
Bench Press
Dead Lift
Weighted Chin Ups

3x5 0.0 Mond
1 CIRCUIT (no rest)

- Not reach the muscle fail MuscleUp, handstand pushups, Toe Touches (abs), renegade rows (<8reps), Pendulum Abs, Bulgarian Lunges (<10reps), Hanging (or dip) leg raise PullUps, Pistols, weighted table (<20reps), Zercher Squat (<10reps), Dragon Flags Climb rope, Russian sitUps (<20reps), Gladiator Press (2outstretchedARMS)(<20reps), Superman, ToesToBar, Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps) MuscleUp, over head squat (<12reps), Hanging (or dip) leg raise, 2 hands kettlebell swings (<14reps), Grasshopper Pushup, weighted Superman (<20reps), renegade rows (<10reps), russian twist (<25), 1 Arm opposit Single Stiff Leg Deadlift (<10reps), Dragon Flags, 1arm sumo Stiff Leg deadlift (<10reps) PullUps, handstand pushups, Pistols, Indian PushUps, Climb rope, abs wheel, weighted Superman (<20reps), Large Windshield Wipers, table, V Sit Up, Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) MuscleUp, Bear Complex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps), renegade rows (<8reps), weighted Speed Pushups (<10reps), weighted Superman (<20reps), Dragon Flags, 1 Arm Single Stiff Leg Deadlift (<10reps), Spiderman Pushup, Russian sitUps (<20reps), 1 Arm Single Leg Deadlift (<10reps), PullUps, Pistols, bridge pushups Climb rope, handstand pushups, Zercher Side Lunges toes up (<10reps), 2 Hands Anyhow (<8reps), 1arm lateral Stiff Leg deadlift (<7reps), one arm press (<7reps), Speed SItUps, alternate incline dumbbell row (<10reps), turkish get ups (<10reps), Slowly Toe Touches (abs), Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps)
REST
REST
3 x 5 499.5 3 x 5 499.5 3 x 5 499.5
3 x 5 499.5 3 x 5 499.5 3 x 5 499.5
Wed
4 x 5 549.5 4 x 5 549.5 4 x 5 549.5
4 x 5 549.5 4 x 5 549.5 4 x 5 549.5
4x5
0.0
Frid
3 x 2 699.3 3 x 2 699.3 3 x 2 699.3
3 x 2 699.3 3 x 2 699.3 3 x 2 699.3
3x2
0.0
Mond
4 x 5 599.4 4 x 5 599.4 4 x 5 599.4
4 x 5 599.4 4 x 5 599.4 4 x 5 599.4
4x5
0.0
Wed
5 x 5 649.4 5 x 5 649.4 5 x 5 649.4 4 x 2 799.2 4 x 2 799.2 4 x 2 799.2
5 x 5 649.4 5 x 5 649.4 5 x 5 649.4 4 x 2 799.2 4 x 2 799.2 4 x 2 799.2
5x5 4x2
0.0 0.0
Frid
Mond
3 x 5 699.3 3 x 5 699.3 3 x 5 699.3
3 x 5 699.3 3 x 5 699.3 3 x 5 699.3
3x5
0.0
Wed
4 x 5 749.3 4 x 5 749.3 4 x 5 749.3
4 x 5 749.3 4 x 5 749.3 4 x 5 749.3
4x5
0.0
Frid
3 x 2 899.1 3 x 2 899.1 3 x 2 899.1
3 x 2 899.1 3 x 2 899.1 3 x 2 899.1
3x2
0.0
Fri We Mon
FREE CIRCUITS: Stations diversification (not only with strength elements), but w/ a minimum of 3 PL and/or WL movs (or derivatives of these direct mov.). There is the possibility to overcome the muscular failure at stations with strength elements.
SASA (no forcing)
+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikung exercises)

3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3x4 0.0 MuscleUp, turkish get ups (<10reps), renegade rows (<8reps), Pistols, 2 Hands Anyhow (<8reps), Extended Position Push Up, 1arm reverse pushups, russian twist (<25), 1 Arm opposit Single Leg Deadlift (<10), 1 arm 1 leg plank, Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps) PullUps, handstand pushups, Hanging (or dip) leg raise, 1 arm Clean & Jerk (<6reps), Zercher Side Lunges (<6reps), 1 arm floor press (<6reps), Bulgarian Dumbbell Curls (<7reps), Climb rope, Advanced Gladiator Press (1armPress)(<9reps), twist lunge (<9reps), reverse pushups on bar with towel, Flying push-ups (w/superman), 1arm lateral deadlift (<8reps), 1 arm Jerk (<8reps), Pendulum Abs, 1 hand kettlebell swings (<15reps) MuscleUp, Pistols, weighted table (<10reps), renegade rows (<8reps), Decline Speed Push Ups, V SitUp PullUps, handstand pushups, Climb rope, Nordic stand up (<10reps), Flying push-ups (w/flyes), 1 arm Clean (<8reps), abs wheel, 1 arm snatch (<8reps), Standing Barbell Russian Twist (<16reps), ToesToBar MuscleUp, turkish get ups (<10reps), Pistols, renegade rows (<6reps), single leg weighted pelvic tilt (<15reps), twist Push-up, Large Windshield Wipers PullUps Climb rope, Zercher Lunges (<8reps), Complet Gladiator Press (dumbbellFROMfloor)(<7reps), 1arm sumo deadlift (<8reps), Russian sitUps (<20reps), 1arm reverse pushups on bar, 1armPUSHups, bending simulation (<40reps) Mond Frid Wed Mond Frid Wed Mond Frid Wed
Mond
Wed
4 x 4 649.4 4 x 4 649.4 4 x 4 649.4
4 x 4 649.4 4 x 4 649.4 4 x 4 649.4
4x4
0.0
Frid
3 x 1 799.2 3 x 1 799.2 3 x 1 799.2
3 x 1 799.2 3 x 1 799.2 3 x 1 799.2
3x1
0.0
Wed Mond
4 x 4 699.3 4 x 4 699.3 4 x 4 699.3
4 x 4 699.3 4 x 4 699.3 4 x 4 699.3
4x4
0.0 0.0 0.0
5 x 4 749.3 5 x 4 749.3 5 x 4 749.3 4 x 1 899.1 4 x 1 899.1 4 x 1 899.1
5 x 4 749.3 5 x 4 749.3 5 x 4 749.3 4 x 1 899.1 4 x 1 899.1 4 x 1 899.1
5x4 4x1
Wed Mond
Frid
3 x 4 799.2 3 x 4 799.2 3 x 4 799.2
3 x 4 799.2 3 x 4 799.2 3 x 4 799.2
3x4
0.0 0.0
4 x 4 849.2 4 x 4 849.2 4 x 4 849.2
4 x 4 849.2 4 x 4 849.2 4 x 4 849.2
4x4
Frid
3 x 1 949.1 3 x 1 949.1 3 x 1 949.1
3 x 1 949.1 3 x 1 949.1 3 x 1 949.1
3x1
0.0
Fri We Mon
FREE CIRCUITS: Stations diversification (not only with strength elements), but w/ a minimum of 3 PL and/or WL movs (or derivatives of these direct mov.). There is the possibility to overcome the muscular failure at stations with strength elements.
SASA (no forcing)
+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikung exercises)
NOTES: SASA consists in a choreography of fluid transitions between more than 70 Yoga postures. I developed this choreography with the aim of stimulate the internal organs,
improve posture, develop the capacity of relaxation, deepen body awareness, develop general endurance and contribute to overall balance. The weight shown in the table above for each Weighted-Chin-Ups workout is calculated as follows: Body weight plus the additional resistance (dumbbell or weight belt). If the table prescribes for a Weighted Chin-Ups workout, for example 90kg, and the athlete weighs 80kg, the athlete should add a weight of 10kg (dumbbell, or weight belt). You may choose to do the powerlifting movements RAW or with equipment (suit / shirt). You can even alternet it from workout to workout. There is a separate table to put the athlete's RMs with suit / shirt. The "climb rope" may be replaced by "climbing the towel" (towel hanging on the bar). The "Kettlebell swings" may be replaced by "Dumbbell swings". Almost all workout sessions takes 60 minutes or less. In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes. JOS BATISTA
CROSSTRAINIG PROJECT, by Jos Batista.
Frid
Wed
Mond
Frid
Wed
Mond
Frid
Wed
45" 55" 1'05" 1'05" 1'15" 1'25"
45" 55" 1'05" 1'05" 1'15" 1'25"
NOTES: SASA consists in a choreography of fluid transitions between more than 70 Yoga postures. I developed this choreography with the aim of stimulate the internal organs,
CROSSTRAINIG PROJECT, by Jos Batista. Almost all workout sessions takes 60 minutes or less. In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes.
improve posture, develop the capacity of relaxation, deepen body awareness, develop general endurance and contribute to overall balance. The weight shown in the table above for each Weighted-Chin-Ups workout is calculated as follows: Body weight plus the additional resistance (dumbbell or weight belt). If the table prescribes for a Weighted Chin-Ups workout, for example 90kg, and the athlete weighs 80kg, the athlete should add a weight of 10kg (dumbbell, or weight belt). You may choose to do the powerlifting movements RAW or with equipment (suit / shirt). You can even alternet it from workout to workout. There is a separate table to put the athlete's RMs with suit / shirt. The "climb rope" may be replaced by "climbing the towel" (towel hanging on the bar). The "Kettlebell swings" may be replaced by "Dumbbell swings". Almost all workout sessions takes 60 minutes or less. In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes. JOS BATISTA
Powerlifting with equipment

Rest: Squat Wed Mond Bench Press Dead Lift
Training tasks that go beyond the Strength Training

Tues Thursday
3 x 3 499.5 4 x 3 499.5 3 x 3 499.5
60'Fartlek(Int.60%): 15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(4'+8')
10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (10'+10') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
45"
4 x 5 549.5 5 x 5 549.5 4 x 5 549.5
Frid
3 x 2 699.3 5 x 2 699.3 3 x 2 699.3
Sat Tues Thursday
Free Workout: Should include an important aerobic component 60'Fartlek(Int.75%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(14')

10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (12'+12') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
Wed Mond
4 x 3 599.4 5 x 3 599.4 4 x 3 599.4
55"
5 x 5 649.4 6 x 5 649.4 5 x 5 649.4
Frid
4 x 2 799.2 6 x 2 799.2 4 x 2 799.2
Sat Tues Thursday
Free Workout: Should include an important aerobic component

60'Fartlek(Int.90%):15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(2'+3'+5') 10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (10'+10') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
Wed Mond
3 x 3 699.3 4 x 3 699.3 3 x 3 699.3
1'05"
4 x 5 749.3 5 x 5 749.3 4 x 5 749.3
Frid
3 x 2 899.1 5 x 2 899.1 3 x 2 899.1
Sat Tues day Thurs day Satur day Tues Thursday
Frid Wed Mond
SASA (no forcing) PRESSURE + Taichi/Chikung (or dance) + BREATH + HIPPO + "HOM" & meditation
Wed Mond
3 x 2 599.4 4 x 2 599.4 3 x 2 599.4
Interval Run(Int.60%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(3'+7')

10' WarmUp + 25' Gymnastics: 15' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 10' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (6'+6'+6') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
1'05"
4 x 4 649.4 5 x 4 649.4 4 x 4 649.4
Frid
3 x 1 799.2 5 x 1 799.2 3 x 1 799.2
Sat Tues Thursday

Interval Run(Int.75%): 15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(12')
10' WarmUp + 25' Gymnastics: 15' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 10' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (7'+7'+7') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
Wed Mond
4 x 2 699.3 5 x 2 699.3 4 x 2 699.3
1'15"
5 x 4 749.3 6 x 4 749.3 5 x 4 749.3
Frid
4 x 1 899.1 6 x 1 899.1 4 x 1 899.1
Sat Tues Thursday

Interval Run(Int.90%):15'tecn+15'speed+15'JumpEndur+AerobicPower(1'15"+2'30"+5') 10' WarmUp + 25' Gymnastics: 15' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 10' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (5'+5'+5') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
Wed Mond
3 x 2 799.2 4 x 2 799.2 3 x 2 799.2
1'25"
4 x 4 849.2 5 x 4 849.2 4 x 4 849.2
Frid
3 x 1 949.1 5 x 1 949.1 3 x 1 949.1
Sat Tues day Thurs day Satur day
Frid Wed Mond
SASA (no forcing) PRESSURE + Taichi/Chikung (or dance) + BREATH + HIPPO + "HOM" & meditation
NOTES: In the Saturday practice (from weeks 1, 2, 3, 5, 6 and 7), athletes can take the opportunity to learn new Motor Skills; practice physical activities in direct contact with nature; take place in combat sports classes (or martial arts & personal defense); workout some fitness component that has been lagging; do some hipertrophy work to specific muscles; practice rowing, cycling, skiing, swimming, skating... But remember: This workout day must also include an important AEROBIC COMPONENT!
JOS BATISTA
PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience
I propose an innovative approach
www.youtube.com/SunTsuLuso MAIL: boaforma.pt@gmail.com
If you want to optimize performance in your sport If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me: Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com MAIL: boaforma.pt@gmail.com
rest)
- Not reach the muscle fail -
1set only: exerc 1 MuscleUp 25

PullUps
exerc 2 handstand pushups
and pushups, Toe Touches (abs), renegade rows bs, Bulgarian Lunges (<10reps), Hanging (or dip) leg raise
30
Pistols 120 Russian sitUps (<20reps) 20 over head squat (<12reps) 12 handstand pushups abs wheel 40 Bear Complex (<6)
hted table (<20reps), Zercher Squat (<10reps), Dragon Flags
65
Russian sitUps (<20reps), Gladiator Press climb rope <20reps), Superman, ToesToBar, Reverse grip plate ers extended on the plate's hole) (<10reps) 65
squat (<12reps), Hanging (or dip) leg raise, 2 hands 14reps), Grasshopper Pushup, weighted Superman e rows (<10reps), russian twist (<25), 1 Arm opposit adlift (<10reps), Dragon Flags, 1arm sumo Stiff Leg deadlift (<10reps)
MuscleUp 25
PullUps 65
ndstand pushups, Pistols, Indian PushUps,
el, weighted Superman (<20reps), Large Windshield p, Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps)
climb rope 65 MuscleUp 25 PullUps 65
30
lex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps), eps), weighted Speed Pushups (<10reps), weighted ps), Dragon Flags, 1 Arm Single Stiff Leg Deadlift Pushup, Russian sitUps (<20reps), 1 Arm Single Leg Deadlift (<10reps),
30
Pistols 120 handstand pushups
PullUps, Pistols, bridge pushups
d pushups, Zercher Side Lunges toes up (<10reps), 2 ps), 1arm lateral Stiff Leg deadlift (<7reps), one arm climb rope ed SItUps, alternate incline dumbbell row (<10reps), reps), Slowly Toe Touches (abs), Reverse grip plate 65 ers extended on the plate's hole) (<10reps)
30
d/or WL movs e the muscular failure at stations with strength
chikung exercises) turkish get ups (<10reps) 20

handstand pushups
et ups (<10reps), renegade rows (<8reps), Pistols, 2 MuscleUp 8reps), Extended Position Push Up, 1arm reverse (<25), 1 Arm opposit Single Leg Deadlift (<10), 1 arm grip plate lifting (fingers extended on the plate's hole) 25 (<10reps)
pushups, Hanging (or dip) leg raise, 1 arm Clean & er Side Lunges (<6reps), 1 arm floor press (<6reps), ulgarian Dumbbell Curls (<7reps),
PullUps 65
30
Advanced Gladiator Press (1armPress)(<9reps) 18 Pistols 120 handstand pushups
30
climb rope ed Gladiator Press (1armPress)(<9reps), twist lunge ups on bar with towel, Flying push-ups (w/superman), <8reps), 1 arm Jerk (<8reps), Pendulum Abs, 1 hand 65 kettlebell swings (<15reps) MuscleUp 25 PullUps
65
weighted table (<10reps), renegade rows (<8reps), ecline Speed Push Ups, V SitUp PullUps, handstand pushups,
stand up (<10reps), Flying push-ups (w/flyes), 1 arm climb rope heel, 1 arm snatch (<8reps), Standing Barbell Russian Twist (<16reps), ToesToBar 65
Nordic stand up (<10reps) 20 turkish get ups (<10reps)
get ups (<10reps), Pistols, renegade rows (<6reps), pelvic tilt (<15reps), twist Push-up, Large Windshield Wipers PullUps
MuscleUp 25 PullUps
20
Zercher Lunges (<8reps) 16
65 cher Lunges (<8reps), Complet Gladiator Press climb rope <7reps), 1arm sumo deadlift (<8reps), Russian sitUps everse pushups on bar, 1armPUSHups, bending 65 simulation (<40reps)
d/or WL movs he muscular failure at stations with strength
chikung exercises)
aphy with the aim of stimulate the internal organs, verall balance. The weight shown in the table above belt). If the table prescribes for a Weighted Chin-Ups You may choose to do the powerlifting movements hlete's RMs with suit / shirt. The "climb rope" may be Almost all workout sessions takes 60 minutes or less. JOS BATISTA
yond the Strength g
peedEndur+AerobicPower(4'+8')
positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (10'+10') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,
ortant aerobic component
JumpEndur+AerobicPower(14')
portant aerobic component
eedEndur+AerobicPower(2'+3'+5')
ung (or dance) + BREATH + HIPPO + "HOM" & meditation
JumpEndur+AerobicPower(3'+7')
positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (6'+6'+6') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,
5'SpeedEndur+AerobicPower(12')
Endur+AerobicPower(1'15"+2'30"+5')
ung (or dance) + BREATH + HIPPO + "HOM" & meditation
ty to learn new Motor Skills; practice s & personal defense); workout some rowing, cycling, skiing, swimming, NT!
JOS BATISTA
exerc 3 Toe Touches (abs) 100 weighted table (<20reps) 20 Gladiator Press (2outstretchedARMS)(<20reps) 40 Hanging (or dip) leg raise 150 Pistols 120 weighted Superman (<20reps) 20 Pendulum Abs 120 bridge pushups 100 Zercher Side Lunges, toes up (<10reps) 20
exerc 4 renegade rows (<8reps) 8 Zercher Squat (<10reps) 10 Superman 200 2 hands kettlebell swings (<14reps)
exerc 5 Pendulum Abs 100 Dragon Flags 65 ToesToBar 75 Grasshopper Pushup 80
14
Indian PushUps 80 Large Windshield Wipers 50
table 160 renegade rows (<8reps) 8
2 Hands Anyhow (<10reps) 20
2 Hands Anyhow (<8reps) 16
1arm lateral Stiff Leg deadlift (<7reps) 14
renegade rows (<8reps) 8 Hanging (or dip) leg raise 140 twist lunge (<9reps) 18 weighted table (<10reps) 10 Flying push-ups (w/flyes) 35 Pistols 120
Pistols 120 1 arm Clean & Jerk (<6reps)
2 Hands Anyhow (<8reps) 16 Zercher Side Lunges (<6reps) 12 Flying push-ups (w/superman) 35 Decline Speed Push Ups 50 abs wheel 40 single leg weighted pelvic tilt (<15reps) 30
12
reverse pushups on bar with towel 100 renegade rows (<8reps) 8 1 arm Clean (<8reps) 16 renegade rows (<6reps) 6
Complet Gladiator Press (dumbbellFROMfloor)(<7reps) 14
1arm sumo deadlift (<8reps) 8
Russian sitUps (<20reps) 20
exerc 6 Bulgarian Lunges (<10reps)
20
Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) 20 weighted Superman (<20reps) 20
V Sit Up 70 weighted Speed Pushups (<10reps)
10
one arm press (<7reps) 12
Extended Position Push Up 20 1 arm floor press (<6reps) 12 1arm lateral deadlift (<8reps) 16 V Sit Up 70 1 arm snatch (<8reps) 16 twist Push-up 30
1arm reverse pushups on bar 60
exerc 7 Hanging (or dip) leg raise 140
exerc 8
renegade rows (<10reps) 10 Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) 20 weighted Superman (<20reps) 20
russian twist (<25) 25
Dragon Flags 65
Speed SItUps 100
alternate incline dumbbell row (<10reps) 10
1arm reverse pushups 55 Bulgarian Dumbbell Curls (<7reps) 14 1 arm Jerk (<8reps) 16
russian twist (<25) 25
Pendulum Abs 120
Standing Barbell Russian Twist (<16reps) 16 Large Windshield Wipers 50
ToesToBar 75
1armPUSHups 60
bending simulation (<40reps) 40
exerc 9
exerc 10
1 Arm opposit Single Stiff Leg Deadlift (<10reps) 10
Dragon Flags 65
1 Arm Single Stiff Leg Deadlift (<10reps) 10
Spiderman Pushup 90
turkish get ups (<10reps)

20
Slowly Toe Touches (abs) 105
1 Arm opposit Single Leg Deadlift (<10) 20
1 arm 1 leg plank 90
1 hand kettlebell swings (<15reps) 30
exerc 11
Number of circuits
TOTAL MAX Number of possible reps REPS

1 1
Provided for circuits
Available to Circuits
time in minutes
time in minut
423 280 420
420 280 420
15 10 15
27 20 29
1 1arm sumo Stiff Leg deadlift (<10reps) 10 1 1 1 Russian sitUps (<20reps) 20 1 1 Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) 20 1
421 295 425
420 280 420
15 10 15
15 6 18
428 285
420 280
15 10
20 10
412
420
15
22
Available to Circuits Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps) 20 1
time in minutes
419
420
15 10
21 11
285 418 283

95
280 420 280

0 0
15 10
23 7
-4
1 1 1
283 281 65 283
280 280 0 280
10 10 0
9 14 2
1 1
10
16
workout Warm up session + WL + PL

time in minutes 60 60
WL + PL
Sets (WL + PL)

21 28
duration of the set
Rest between sets
CALCULATION OF THE POSSIBILITIES TO THE CIRCUITS (after the Olympic Weight Lifts and the Powerlifts)
time in minutes 32.8 40.3 22.8 30.3
time in seconds 20 20 45 45
60
30.7
20.7
21
14
45
60 60
45.0 53.8
35.0 43.8
28 35
20 20
55 55
60
42.2
32.2
28
14
55
60 60
39.8 49.7
29.8 39.7
21 28
20 20
65 65
60
37.7
27.7
21
14
65
workout Warm up session + WL + PL

time in minutes
WL + PL
Sets (WL + PL)
duration of the set
Rest between sets
time in minutes
time in seconds
60
39.1
29.1
21
18
65
60
48.7
38.7
28
18
65
60
37.0
27.0
21
12
65
60 60
53.4 64.3
43.4 54.3
28 35
18 18
75 75
60
50.6
40.6
28
12
75
60 60
46.1 58.1
36.1 48.1
21 28
18 18
85 85
60
44.0
34.0
21
12
85
RMs:
Snatch
WEIGHT LIFTING
CLEAN JERK
SNATCH
%rm repetitions achieved Weight Lifted
999.00
Clean
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
%rm
repetitions achieved
Weight Lifted
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
%rm
Weight Lifted
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
999.00
Jerk
999.00
Jos Batista
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0 41.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29
999.00
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0 41.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29
999.00
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0 41.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29
999.00
40.0
30
0.0
40.0
30
0.0
40.0
30
0.0
RMs: POWERLIFTING RAW

Squat
SQUAT
BENCH PRESS
DEAD LIFT
999.00
Bech Press
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
%rm
Weight Lifted
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
%rm
Weight Lifted
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
999.00
Dead Lift
999.00
Jos Batista
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
999.00
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
999.00
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
999.00
41.0 40.0
29 30
0.0 0.0
41.0 40.0
29 30
0.0 0.0
41.0 40.0
29 30
0.0 0.0
RMs: CHIN UPS

Chin Ups
Weighted Chin Ups

0.00
RM
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
RMs SUMMARY
CHIN UPS POWERLIFTING
RAW with equipment
Jos Batista
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27
Snatch
Clean
WEIGHT LIFTING
Jerk
Squat
Squat
999.0 999.0 999.0
Bech Pr.
Dead Lift
999.0 999.0 999.0
Bech Pr.
Dead Lift
999.0 999.0 999.0
0.0
42.0 41.0 40.0
28 29 30
0.0 0.0 0.0
PERSONAL TRAINING Also: Programs and Education Sessions, directed and adapted to the type of audience
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If you want to optimize performance in your sport If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:
MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447
Phone 1: +351 938 555 447 Phone 2: +351 960 087 890 MSN: suntsu__@hotmail.com
RMs: POWERLIFTING with equipment

Squat
SQUAT
BENCH PRESS
DEAD LIFT
999.00
Bech Press
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
%rm
Weight Lifted
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
%rm
Weight Lifted
999.00
Dead Lift
999.00
Jos Batista
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
999.00
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
999.00
100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
999.00
41.0 40.0
29 30
0.0 0.0
41.0 40.0
29 30
0.0 0.0
41.0 40.0
29 30
RY
PERSONAL TRAINING
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MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447 Phone 2: +351 960 087 890 MSN: suntsu__@hotmail.com
LIFT
RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0
PERSONAL TRAINING
MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447 Phone 2: +351 960 087 890 MSN: suntsu__@hotmail.com
PERSONAL TRAINING
MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447
cted and
cted and
cted and
FIRST MONTH
Jos Batista
SNATCH
RM: 999.00
Weight
Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 549.45 699.3
599.4 649.35 799.2
699.3 749.25 899.1
SECOND MONTH
Jos Batista
Snatch
Weight
599.4 649.35 799.2
699.3 749.25 899.1
799.2 849.15 949.05
PERSONAL TRAINING

If you want to optimize performance in your sport
If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890

MSN: suntsu__@hotmail.com
CLEAN
FIRST MONTH
Jos Batista RM: 999.00
Weight
499.5 549.45 699.3
599.4 649.35 799.2
699.3 749.25 899.1
SECOND MONTH
Jos Batista
Clean
Weight
599.4 649.35 799.2
699.3 749.25 899.1
799.2 849.15 949.05
PERSONAL TRAINING

Phone 1: +351 938 555 447
Phone 2: +351 960 087 890

JERK
FIRST MONTH
Jos Batista RM: 999.00
Weight
499.5 549.45 699.3
599.4 649.35 799.2
699.3 749.25 899.1
SECOND MONTH
Jos Batista
Jerk
Weight
599.4 649.35 799.2
699.3 749.25 899.1
799.2 849.15 949.05
PERSONAL TRAINING

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
SQUAT
FIRST MONTH
Jos Batista RM: 999.00 RAW 999.00 Equip. RAW Equip. Weight Weight
499.5 549.45 699.3 499.5 549.45 699.3
599.4 649.35 799.2 599.4 649.35 799.2
699.3 749.25 899.1 699.3 749.25 899.1
SECOND MONTH
Jos Batista
SQUAT RAW Equip. Weight Weight
599.4 649.35 799.2 599.4 649.35 799.2
699.3 749.25 899.1 699.3 749.25 899.1
799.2 849.15 949.05 799.2 849.15 949.05
PERSONAL TRAINING

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
BENCH PRESS
FIRST MONTH
Jos Batista RM: 999 RAW 999 Equip. RAW Weight Equip. Weight
499.5 549.45 699.3 499.5 549.45 699.3
599.4 649.35 799.2 599.4 649.35 799.2
699.3 749.25 899.1 699.3 749.25 899.1
SECOND MONTH
Jos Batista
BENCH PRESS RAW Weight Equip. Weight
599.4 649.35 799.2 599.4 649.35 799.2
699.3 749.25 899.1 699.3 749.25 899.1
799.2 849.15 949.05 799.2 849.15 949.05
PERSONAL TRAINING

Phone 1: +351 938 555 447
Phone 2: +351 960 087 890

DEAD LIFT
FIRST MONTH
Jos Batista RM: 999 RAW 999 Equip. RAW Equip. Weight Weight
499.5 499.5
549.45 549.45 699.3 699.3
599.4 599.4
649.35 649.35 799.2 799.2
699.3 699.3
749.25 749.25 899.1 899.1
SECOND MONTH
Jos Batista
DEAD LIFT RAW Equip. Weight Weight
599.4 599.4
649.35 649.35 799.2 799.2
699.3 699.3
749.25 749.25 899.1 899.1
799.2 799.2
849.15 849.15 949.05 949.05
PERSONAL TRAINING

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
FIRST MONTH
Jos Batista
CNHIN UPS
RM: 0.00
Weight
0 0 0
0 0 0
0 0 0
SECOND MONTH
Jos Batista
Chin Ups
Weight
0 0 0
0 0 0
0 0 0
PERSONAL TRAINING

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
From an Idea to Creating a Concept

On July of 2010 I though analyzing the dialectic of ability/wellbeing, seen as opposing the Crossfit program (which was now appearing) to ideal strength training seeking the primary prevention (defended by Klaus Zimmermann on his published doctorate thesis - "Entrenamiento Muscular", which was recommended to me by the Spanish Piti Pinsach). On one hand, I didnt want to the loose the focus on the necessity of a general wellbeing, its stability and bigger perpetuation, associated to the benefits of the less risk as possible during the execution of tasks, that aim physical fitness improvement. On the other hand, there are actually gains on improving your physical fitness on a level that explores the individual genetic potential, making him being able and turning him being capable to. Between those benefits, we can count: drastically increasing the probabilities of surviving a catastrophe, road crashes, and others; amplifying the quantity of possibilities of ludicly occupying your time with more demanding activities; obtaining a better sensation of a fulfilled task and the following self satisfaction; although not yet consensual, the global improvement of your physical abilities on higher levels, seems to be also a general protecting effect on the person. Regarding what was written, I idealized a definition of a physical activity scheme which I named Crosstraining. On the creation, I chose the fusion (lacking a better word) between the crossfit program and Entrenamiento Muscular from Klaus Zimmermann, SwSthya Yga, Hypopressiv Gymnastics, George Heberts Natural Method, North American Bodybuilding, East Methodology on strength training and the idea of toughening small structures on a isolated form, essential to the bodys global function. Spontaneity, the Methodologys rebel sister. This physical fitness scheme has its centre line on the periodization of strength training, speed strength and the ATP/CP energetic substrate reposition speed. After that, its complete with other important training elements, also periodized according to the center line. Some of these elements are previously defined on their form and content, others only on their content. I even kept a space for completely aleatory training units, which content and form are spontaneous selected on the time of executing the activity, organized in a way that will not conflict with the periodization of general training components. The conception of the Crosstraining scheme. Goals: General aptitude, health, body aesthetics and an effective integration on the practitioners daily life ( 6 weekly sessions, which five are about one hour and one with no timespan limit. Low equipment requirements you only need a bar, a rack and barbell plates) Operationalization: Choice of interfusion the Crossfit concept, Entrenamiento Muscular from Klaus Zimmermann, SwSthya Yga, Hypopressiv Gymnastics, George Heberts Natural Method, North-American Bodybduilding, East Methodology of Strength training and the idea of toughening small structures on a isolated form, essential to the bodys global function.
Operationalization: Choice of interfusion the Crossfit concept, Entrenamiento Muscular from Klaus Zimmermann, SwSthya Yga, Hypopressiv Gymnastics, George Heberts Natural Method, North-American Bodybduilding, East Methodology of Strength training and the idea of toughening small structures on a isolated form, essential to the bodys global function. Explaining and justifying the methodological options referring to the components of strength training, speed strength and the ATP/CP energetic substrate reposition speed. I have made this plan to perform the weightlifting exercises (Snatch, Clean and Jerk), powerlifting (Squat, Bench Press and Deadlift) and ChinUps. Having the 7 movements to be performed 3 days a week (it is indispensable that you notice the MRs percentage ondulation, as well as the prescribed repetitions and sets, so that it is possible to make an adequate evaluation of this training scheme). The ondulation of the solicitation of speed strength, maximal strength and the ATP/CP energetic substrate reposition speed constitutes the center line of the entire Cosstraining scheme. As a note, we can see below the representative scheme of the volume/intensity ratio on the load, which I adopted: Microcycle: Volume: ii iii i Itensity: i ii iii Mesocycle Volume: ii iii ii _ Itensity: i ii iii _ On the microcycles structure, I introduced the intensity peak after the volume peak. I also preferred a progression on the training load less accelerated in the beginning of the week, than the deceleration assigned to the regression of the load at the end of the week. On the mesocycles structure, I also followed the principle of first setting the volumes peak, and after the intensitys peak. I started with an intermediate intensity and volume microcycle, followed by a high volume and intermediate intensity microcycle, and then a high intensity and intermediate volume microcycle. It finishes with a recovery microcycle. On the progression line form the first to the second mesocycle, we can also see an increasing intensity and decreasing volume. Load density: It must be regarded that one of the objectives is the improvement of the ATP/CP energetic substrate reposition speed. So, the pauses will always be incomplete. Density decreases on the first three microcycles of each mesocycle. The average density also decreases on the transition from the first to the second mesocycle. Note: This plan intended, above all, to build an operational and accessible tool, even for the common gym user. Obviously that the MR found on the third microcycle of the second mesocycle, will be below the MR that the athlete actually has. This fact can also work as a guarantee that overtraining will not be reached, because it will be 2 to 6% lower than the real MR. If you want to know the athletes real MR, it should be performed an evaluator microcycle after the fourth microcycle of the second mesocycle, given that, at this time, there is already some supercompensation, the evaluations microcycle structure allows itself a load variation in the microcycle improving the MR achievement.
microcycle after the fourth microcycle of the second mesocycle, given that, at this time, there is already some supercompensation, the evaluations microcycle structure allows itself a load variation in the microcycle improving the MR achievement.
Personal Training I propose an innovative approach If you want to optimize performance in your sport; If you are looking to recover/ improve your health and aesthetics; Or if you pursue a tenable balance, integrating physical activity in your life, call me. MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447 Phone 1: +351 938 555 447 MSN: suntsu__@hotmail.com
Da ideia inicial criao do conceito
Da ideia inicial criao do conceito

Jos Batista
Em Julho de 2010 ocorreu-me proceder anlise da dialtica "Aptido" / "bem-estar", traduzida na oposio do conceito CrossFit, que aparecia agora em fora, para com a ideia de treino da fora "ideal" visando a preveno primria (Sade), defendido por Klaus Zimmermann numa tese de doutoramento publicada em livro - "Entrenamiento Muscular" (livro este que me foi aconselhado uns 3 anos antes pelo espanhol Piti Pinsach). Por um lado, no queria perder o focus na necessidade de "bem estar geral" e a sua sustentabilidade e maior perptuao possvel, associada s vantagens de correr o menor risco possvel durante a execuo das tarefas que visassem a melhoria da condio fsica . Por outro lado, h efectivamente vantagens em elevar a condio fsica para nveis que explorem o potencial gentico do indivduo, fazendo-o "ser capaz de" e tornando-o "apto para". Entre essas vantagens podero enumerar-se as seguintes: Aumentar drasticamente as probabilidades de sobrevivncia em caso de catstrofe, acidentes de viao e outros; Ampliar o leque de possibilidades para a ocupao ldica do tempo com actividades mais exigentes; Obter uma maior sensao de "tarefa cumprida" e consequente satisfao para consigo prprio; Embora ainda no de forma consensual, a elevao global das capacidades fsicas a elevados nveis, parece poder ter tambm um efeito protector geral no organsmo. Tendo em conta tudo o descrito anteriormente, idealizei a definio de um programa de actividade fsica a que chamei "CROSSTRAINING". Na concepo deste programa, optei pela "fuso" ( falta de melhor palavra) entre os conceitos "CrossFit", "Entrenamiento Muscular de Klaus zimmermann", "SwSthya Yga", Ginstica Hipopressiva, Mtodo Natural de George Hebert, Bodybuilding norteamericano, Metodologia de Leste para o Treino da fora e a ideia de "fortalecer pequenas extruturas de forma isolada, essenciais ao funcionamento global de corpo".
"Espontaneidade, irm rebelde da Metodologia?"

Este programa de actividade fsica tem como eixo central uma periodizao do treino da Fora, da Fora Rpida e da velocidade de reposio do substrato energtico ATP/CP. Sendo depois completado com outros importantes elementos de treino, tambm periodizados em consonncia com o referido "eixo central". Alguns destes elementos esto previamente definidos na forma e no contedo, outros apenas no contedo. Salvarguardei inclusivamnete o espao para unidades de treino completamente aleatrias, de contedo e forma seleccionados expontneamente no momento da execuo da actividade, organizadas de maneira a no gerar qualquer conflito com a periodizao geral dos restantes componentes do treino.
Concepo do programa CROSSTRAINING:

Objectivos: Aptido Geral, Sade, esttica corporal, integrao eficaz no quotidiano do praticante (6 sesses semanais, cinco de aprx. 1 h e uma sem limite de durao. Reduzidas exigncias de equipamento - 1 barra + suporte + discos) Operacionalizao: Opo pela "fuso" entre os conceitos "CrossFit", "Entrenamiento Muscular de Klaus zimmermann", "SwSthya Yga", Ginstica Hipopressiva, Mtodo natural de George Hebert, Bodybuilding norte-americano, Metodologia de Leste para Treino da Fora e a ideia de "fortalecer pequenas estruturas de forma isolada, essenciais ao funcionamento global de corpo".
JOS BATISTA
EXPLICAO E JUSTIFICAO PARA AS OPES METODOLGICAS REFERENTES COMPONENTE DE TREINO DA FORA, DA FORA RPIDA E DA VELOCIDADE DE REPOSIO DO SUBSTRATO ENERGTICO ATP/CP
JOS BATISTA
Concebi esta planificao para a realizao dos exerccios de Halterofilia (Snatch, Clean, Jerk), Powerlifting (Squat, Bench Press, Dead Lift) e ChinUps. Devendo os 7 movimentos ser realizados 3 dias por semana ( imprescindvel que se repare bem na ondulao das percentagens da RM, bem como das repeties e sries prescritas, de modo a que se possa fazer uma adequada avaliao deste projecto de treino). Esta ondulao da solicitao da Fora Rpida, da Fora Mxima e da velocidade de reposio dos substratos energticos ATP/CP, constitui o eixo central de todo o programa de treino "CROSSTRAINING"
Como nota deixo o seguinte esquema representativo da relao VOLUME/INTENSIDADE DA CARGA que adoptei:
NO MICROCICLO VOLUME: ii iii i i ii iii INTENSIDADE: NO MESOCICLO VOLUME: ii iii i ii ii iii INTENSIDADE:
Na extrutura do microciclo introduzi o pico de Intensidade s depois do pico de Volume. Preferi tambm uma progresso da garga de treino menos acelerada no incio da semana do que a "desacelerao" atribuida regresso da carga no final da semana.
Na extrutura do mesociclo segui tambm o princpio de colocar primeiro o pico de Volume e s depois o de Intensidade. Iniciei com um microciclo de Intrensidade e Volume intermdios, para passar depois um microciclo de Volume elevado e Intensidade intermdia, seguido de um microciclo de Intensidade elevada e Volume intermdio. Finalizando com um microciclo de recuperao
Na linha de progreo do 1 para o 2 mesociclo verifica-se tambm um acrscimo na Intensidade e um decrscimo no volume.
DENSIDADE DA CARGA: Deve-se ter em conta que um dos objectivos a melhoria da velocidade de reposio do substracto energtico ATP/CP. Por isso as pausas sero sempre incompletas. A Densidade decresce nos trs primeiros microciclos de cada mesociclo. A Densidade mdia decresce tambm na transio do 1 para o 2 mesociclo.
NOTA: Esta planificacao pretendeu acima de tudo constituir um instrumento operacional e acessvel, at ao comum frequentador de ginsio. Obviamente que o RM, encontrado no 3 microciclo do 2 mesociclo, ficar aqum do RM que o atleta detem na realidade. Isto verifica-se pela carga acomulada ao longo dos 2 microciclos anteriores e na 1 parte desse mesmo microciclo. Este facto poder no entanto funcionar como garantia de que no se ir alcanar o overtraining, pelos 2% a 6% a que este "RM encontrado" ficar do "RM real".
Se se quizer obter o real RM do atleta, dever-se- realizar um microciclo de avaliao depois do 4 microciclo do 2 mesociclo. Dado que, para alm de nessa altura j se verificar alguma supercompensao, a extrutura do microciclo de avaliao permite ela mesma uma oscilao da carga no microciclo a beneficiar a obteno do RM.
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CROSSTRAINIG PROJECT, by Jos Batista. Almost all workout sessions takes 60 minutes or less.

Weighted Chin Ups

1 CIRCUIT (no rest)

3 x 5 499.5 3 x 5 499.5 3 x 5 499.5

3 x 5 499.5 3 x 5 499.5 3 x 5 499.5

4 x 5 549.5 4 x 5 549.5 4 x 5 549.5

4 x 5 549.5 4 x 5 549.5 4 x 5 549.5

3 x 2 699.3 3 x 2 699.3 3 x 2 699.3

3 x 2 699.3 3 x 2 699.3 3 x 2 699.3

4 x 5 599.4 4 x 5 599.4 4 x 5 599.4

4 x 5 599.4 4 x 5 599.4 4 x 5 599.4

5 x 5 649.4 5 x 5 649.4 5 x 5 649.4 4 x 2 799.2 4 x 2 799.2 4 x 2 799.2

5 x 5 649.4 5 x 5 649.4 5 x 5 649.4 4 x 2 799.2 4 x 2 799.2 4 x 2 799.2

3 x 5 699.3 3 x 5 699.3 3 x 5 699.3

3 x 5 699.3 3 x 5 699.3 3 x 5 699.3

4 x 5 749.3 4 x 5 749.3 4 x 5 749.3

4 x 5 749.3 4 x 5 749.3 4 x 5 749.3

3 x 2 899.1 3 x 2 899.1 3 x 2 899.1

3 x 2 899.1 3 x 2 899.1 3 x 2 899.1

SASA (no forcing)

+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikung exercises)

4 x 4 649.4 4 x 4 649.4 4 x 4 649.4

4 x 4 649.4 4 x 4 649.4 4 x 4 649.4

3 x 1 799.2 3 x 1 799.2 3 x 1 799.2

3 x 1 799.2 3 x 1 799.2 3 x 1 799.2

4 x 4 699.3 4 x 4 699.3 4 x 4 699.3

4 x 4 699.3 4 x 4 699.3 4 x 4 699.3

0.0 0.0 0.0

5 x 4 749.3 5 x 4 749.3 5 x 4 749.3 4 x 1 899.1 4 x 1 899.1 4 x 1 899.1

5 x 4 749.3 5 x 4 749.3 5 x 4 749.3 4 x 1 899.1 4 x 1 899.1 4 x 1 899.1

3 x 4 799.2 3 x 4 799.2 3 x 4 799.2

3 x 4 799.2 3 x 4 799.2 3 x 4 799.2

4 x 4 849.2 4 x 4 849.2 4 x 4 849.2

4 x 4 849.2 4 x 4 849.2 4 x 4 849.2

3 x 1 949.1 3 x 1 949.1 3 x 1 949.1

3 x 1 949.1 3 x 1 949.1 3 x 1 949.1

SASA (no forcing)

+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikung exercises)

CROSSTRAINIG PROJECT, by Jos Batista.

45" 55" 1'05" 1'05" 1'15" 1'25"

45" 55" 1'05" 1'05" 1'15" 1'25"

Powerlifting with equipment

Training tasks that go beyond the Strength Training

3 x 3 499.5 4 x 3 499.5 3 x 3 499.5

4 x 5 549.5 5 x 5 549.5 4 x 5 549.5

3 x 2 699.3 5 x 2 699.3 3 x 2 699.3

Sat Tues Thursday

Free Workout: Should include an important aerobic component 60'Fartlek(Int.75%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(14')

4 x 3 599.4 5 x 3 599.4 4 x 3 599.4

5 x 5 649.4 6 x 5 649.4 5 x 5 649.4

4 x 2 799.2 6 x 2 799.2 4 x 2 799.2

Sat Tues Thursday

Free Workout: Should include an important aerobic component

3 x 3 699.3 4 x 3 699.3 3 x 3 699.3

4 x 5 749.3 5 x 5 749.3 4 x 5 749.3

3 x 2 899.1 5 x 2 899.1 3 x 2 899.1

Sat Tues day Thurs day Satur day Tues Thursday

Free Workout: Should include an important aerobic component

Frid Wed Mond

3 x 2 599.4 4 x 2 599.4 3 x 2 599.4

Interval Run(Int.60%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(3'+7')

4 x 4 649.4 5 x 4 649.4 4 x 4 649.4

3 x 1 799.2 5 x 1 799.2 3 x 1 799.2