CROSSTRAINIG PROJECT, by Jos Batista.

Almost all workout sessios takes !" miutes or less.

I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
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* + , -..,, * + , -..,, * + , -..,,
4
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* + , -..,, * + , -..,, * + , -..,,
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* + , ","
- + , ,-.,, - + , ,-.,, - + , ,-.,, - + , ,-.,, - + , ,-.,, - + , ,-.,, - + , ","
* + / !..,* * + / !..,* * + / !..,* * + / !..,* * + / !..,* * + / !..,* * + / ","
- + , ,..,- - + , ,..,- - + , ,..,-
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* + / 0..,1 * + / 0..,1 * + / 0..,1 * + / 0..,1 * + / 0..,1 * + / 0..,1 * + / ","
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* + - )..,/ * + - )..,/ * + - )..,/
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- + - 0-.,/ - + - 0-.,/ - + - 0-.,/ - + - 0-.,/ - + - 0-.,/ - + - 0-.,/ - + - ","
* + 1 .-.,1 * + 1 .-.,1 * + 1 .-.,1 * + 1 .-.,1 * + 1 .-.,1 * + 1 .-.,1 * + 1 ","
Sat$# Clea Jerk S2uat
Be$#
Press
3ea% 4i&t
'ei5#te%
C#i 67s
1 CIRCUIT (no rest)
- Not reach the muscle fail -
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%8us$le67, #a%sta% 7us#u7s, Toe Tou$#es 9abs:, ree5a%e rows

9;0re7s:, Pe%ulum Abs, Bul5aria 4u5es 9;1"re7s:, <a5i5 9or %i7: le5
raise
'
e
%
'
e
%
Pull67s, Pistols, wei5#te% table 9;/"re7s:, =er$#er S2uat 9;1"re7s:, 3ra5o
>la5s
>
r
i
%
>
r
i
%
Climb ro7e, Russia sit67s 9;/"re7s:, Gla%iator Press
9/outstret$#e%AR8S:9;/"re7s:, Su7erma, ToesToBar, Re?erse 5ri7 7late
li&ti5 9&i5ers e+te%e% o t#e 7late(s #ole: 9;1"re7s:
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%
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%
8us$le67, o?er #ea% s2uat 9;1/re7s:, <a5i5 9or %i7: le5 raise, / #a%s
kettlebell swi5s 9;1-re7s:, Grass#o77er Pus#u7, wei5#te% Su7erma
9;/"re7s:, ree5a%e rows 9;1"re7s:, russia twist 9;/,:, 1 Arm o77osit
Si5le Sti&& 4e5 3ea%li&t 9;1"re7s:, 3ra5o >la5s, 1arm sumo Sti&& 4e5
%ea%li&t 9;1"re7s:
'
e
%
'
e
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Pull67s, #a%sta% 7us#u7s, Pistols, I%ia Pus#67s,
>
r
i
%
>
r
i
%
Climb ro7e, abs w#eel, wei5#te% Su7erma 9;/"re7s:, 4ar5e 'i%s#iel%
'i7ers, table, @ Sit 67, Re?erse 5ri7 7late li&ti5 9&i5ers e+te%e%, o t#e
7late(s #ole: 9;1"re7s:
8
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%
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%
8us$le67, Bear Com7le+ 9;!:, Pe%ulum Abs, / <a%s Ay#ow 9;1"re7s:,
ree5a%e rows 9;0re7s:, wei5#te% S7ee% Pus#u7s 9;1"re7s:, wei5#te%
Su7erma 9;/"re7s:, 3ra5o >la5s, 1 Arm Si5le Sti&& 4e5 3ea%li&t
9;1"re7s:, S7i%erma Pus#u7, Russia sit67s 9;/"re7s:, 1 Arm Si5le 4e5
3ea%li&t 9;1"re7s:,
'
e
%
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Pull67s, Pistols, bri%5e 7us#u7s
>
r
i
%
>
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i
%
Climb ro7e, #a%sta% 7us#u7s, =er$#er Si%e 4u5es toes u7 9;1"re7s:, /
<a%s Ay#ow 9;0re7s:, 1arm lateral Sti&& 4e5 %ea%li&t 9;)re7s:, oe arm
7ress 9;)re7s:, S7ee% SIt67s, alterate i$lie %umbbell row 9;1"re7s:,
turkis# 5et u7s 9;1"re7s:, Slowly Toe Tou$#es 9abs:, Re?erse 5ri7 7late
li&ti5 9&i5ers e+te%e% o t#e 7late(s #ole: 9;1"re7s:
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>REE CIRC6ITSA Statios %i?ersi&i$atio 9ot oly wit# stre5t# elemets:, but wB a miimum o& * P4 a%Bor '4 mo?s
9or %eri?ati?es o& t#ese %ire$t mo?.:. T#ere is t#e 7ossibility to o?er$ome t#e mus$ular &ailure at statios wit# stre5t#
elemets.
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SASA (no forcing)
+ PE!IC "##R + $IPP# PRESSURE + E%ES (chi&ung e'ercises)
>
r
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%
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%
8us$le67, turkis# 5et u7s 9;1"re7s:, ree5a%e rows 9;0re7s:, Pistols, /
<a%s Ay#ow 9;0re7s:, E+te%e% Positio Pus# 67, 1arm re?erse
7us#u7s, russia twist 9;/,:, 1 Arm o77osit Si5le 4e5 3ea%li&t 9;1":, 1 arm
1 le5 7lak, Re?erse 5ri7 7late li&ti5 9&i5ers e+te%e% o t#e 7late(s #ole:
9;1"re7s:
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e
%
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e
%
Pull67s, #a%sta% 7us#u7s, <a5i5 9or %i7: le5 raise, 1 arm Clea C
Jerk 9;!re7s:, =er$#er Si%e 4u5es 9;!re7s:, 1 arm &loor 7ress 9;!re7s:,
Bul5aria 3umbbell Curls 9;)re7s:,
>
r
i
%
>
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i
%
Climb ro7e, A%?a$e% Gla%iator Press 91armPress:9;.re7s:, twist lu5e
9;.re7s:, re?erse 7us#u7s o bar wit# towel, >lyi5 7us#Du7s 9wBsu7erma:,
1arm lateral %ea%li&t 9;0re7s:, 1 arm Jerk 9;0re7s:, Pe%ulum Abs, 1 #a%
kettlebell swi5s 9;1,re7s:
8
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%
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%
8us$le67, Pistols, wei5#te% table 9;1"re7s:, ree5a%e rows 9;0re7s:,
3e$lie S7ee% Pus# 67s, @ Sit67
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'
e
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Pull67s, #a%sta% 7us#u7s,
>
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i
%
>
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%
Climb ro7e, Nor%i$ sta% u7 9;1"re7s:, >lyi5 7us#Du7s 9wB&lyes:, 1 arm
Clea 9;0re7s:, abs w#eel, 1 arm sat$# 9;0re7s:, Sta%i5 Barbell Russia
Twist 9;1!re7s:, ToesToBar
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%
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% 8us$le67, turkis# 5et u7s 9;1"re7s:, Pistols, ree5a%e rows 9;!re7s:,

si5le le5 wei5#te% 7el?i$ tilt 9;1,re7s:, twist Pus#Du7, 4ar5e 'i%s#iel%
'i7ers
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e
%
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Pull67s
>
r
i
%
>
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Climb ro7e, =er$#er 4u5es 9;0re7s:, Com7let Gla%iator Press
9%umbbell>RO8&loor:9;)re7s:, 1arm sumo %ea%li&t 9;0re7s:, Russia sit67s
9;/"re7s:, 1arm re?erse 7us#u7s o bar, 1armP6S<u7s, be%i5
simulatio 9;-"re7s:
8
o

>REE CIRC6ITSA Statios %i?ersi&i$atio 9ot oly wit# stre5t# elemets:, but wB a miimum o& * P4 a%Bor '4 mo?s
9or %eri?ati?es o& t#ese %ire$t mo?.:. T#ere is t#e 7ossibility to o?er$ome t#e mus$ular &ailure at statios wit# stre5t#
elemets.
'
e
SASA (no forcing)
+ PE!IC "##R + $IPP# PRESSURE + E%ES (chi&ung e'ercises)
>
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i
NOTES: SASA $osists i a $#oreo5ra7#y o& &lui% trasitios betwee more t#a )" Eo5a 7ostures. I %e?elo7e% t#is $#oreo5ra7#y wit# t#e aim o& stimulate t#e iteral or5as,
im7ro?e 7osture, %e?elo7 t#e $a7a$ity o& rela+atio, %ee7e bo%y awareess, %e?elo7 5eeral e%ura$e a% $otribute to o?erall bala$e. T#e wei5#t s#ow i t#e table abo?e
&or ea$# 'ei5#te%DC#iD67s workout is $al$ulate% as &ollowsA Bo%y wei5#t 7lus t#e a%%itioal resista$e 9%umbbell or wei5#t belt:. I& t#e table 7res$ribes &or a 'ei5#te% C#iD67s
workout, &or e+am7le ."k5, a% t#e at#lete wei5#s 0"k5, t#e at#lete s#oul% a%% a wei5#t o& 1"k5 9%umbbell, or wei5#t belt:. Eou may $#oose to %o t#e 7owerli&ti5 mo?emets
RA' or wit# e2ui7met 9suit B s#irt:. Eou $a e?e alteret it &rom workout to workout. T#ere is a se7arate table to 7ut t#e at#lete(s R8s wit# suit B s#irt. T#e F$limb ro7eF may be
re7la$e% by F$limbi5 t#e towelF 9towel #a5i5 o t#e bar:. T#e FGettlebell swi5sF may be re7la$e% by F3umbbell swi5sF. Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes. JOS BATISTA
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
* + * -..,, - + * -..,, * + * -..,,
4
5
"
- + , ,-.,, , + , ,-.,, - + , ,-.,,
* + / !..,* , + / !..,* * + / !..,*
- + * ,..,- , + * ,..,- - + * ,..,-
5
5
" , + , !-.,- ! + , !-.,- , + , !-.,-
- + / )..,/ ! + / )..,/ - + / )..,/
* + * !..,* - + * !..,* * + * !..,*
1
'
0
5
"
- + , )-.,* , + , )-.,* - + , )-.,*
* + / 0..,1 , + / 0..,1 * + / 0..,1
* + / ,..,- - + / ,..,- * + / ,..,-
1
'
0
5
"
- + - !-.,- , + - !-.,- - + - !-.,-
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- + / !..,* , + / !..,* - + / !..,*
1
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1
5
"
, + - )-.,* ! + - )-.,* , + - )-.,*
- + 1 0..,1 ! + 1 0..,1 - + 1 0..,1
* + / )..,/ - + / )..,/ * + / )..,/
1
'
2
5
"
- + - 0-.,/ , + - 0-.,/ - + - 0-.,/
* + 1 .-.,1 , + 1 .-.,1 * + 1 .-.,1
NOTES: SASA $osists i a $#oreo5ra7#y o& &lui% trasitios betwee more t#a )" Eo5a 7ostures. I %e?elo7e% t#is $#oreo5ra7#y wit# t#e aim o& stimulate t#e iteral or5as,
im7ro?e 7osture, %e?elo7 t#e $a7a$ity o& rela+atio, %ee7e bo%y awareess, %e?elo7 5eeral e%ura$e a% $otribute to o?erall bala$e. T#e wei5#t s#ow i t#e table abo?e
&or ea$# 'ei5#te%DC#iD67s workout is $al$ulate% as &ollowsA Bo%y wei5#t 7lus t#e a%%itioal resista$e 9%umbbell or wei5#t belt:. I& t#e table 7res$ribes &or a 'ei5#te% C#iD67s
workout, &or e+am7le ."k5, a% t#e at#lete wei5#s 0"k5, t#e at#lete s#oul% a%% a wei5#t o& 1"k5 9%umbbell, or wei5#t belt:. Eou may $#oose to %o t#e 7owerli&ti5 mo?emets
RA' or wit# e2ui7met 9suit B s#irt:. Eou $a e?e alteret it &rom workout to workout. T#ere is a se7arate table to 7ut t#e at#lete(s R8s wit# suit B s#irt. T#e F$limb ro7eF may be
re7la$e% by F$limbi5 t#e towelF 9towel #a5i5 o t#e bar:. T#e FGettlebell swi5sF may be re7la$e% by F3umbbell swi5sF. Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes. JOS BATISTA
Po(erlifting (ith e)ui*ment
Training tas&s that go +e,on- the Strength
Training
S2uat
Be$#
Press
3ea% 4i&t
R
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s
t
:
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Tues
!"(>artlek9It.!"H:A 1,(te$I1,(Jum7sI1,(S7ee%E%urIAerobi$Power9-(I0(:
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10' WarmUp I 25' Gymnastics: 1"( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
a% %is7la$emetsBbala$e + 1,( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (10'+10') Agility rills
!irc"its: Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
5et67B4ie3ow a% roll i ?arious ways, e+7losi?e F/ &eet Jum7sF
'
e
%
>
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Sat
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
8
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Tues
!"(>artlek9It.),H:A 1,(te$I1,(s7ee%I1,(Jum7E%urIAerobi$Power91-(:
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#
u
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s
%
a
y
10' WarmUp I 25' Gymnastics: 1"( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
a% %is7la$emetsBbala$e + 1,( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (12'+12') Agility rills
!irc"its: Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
5et67B4ie3ow a% roll i ?arious ways, e+7losi?e F/ &eet Jum7sF
'
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%
>
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%
Sat
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
8
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%
Tues
!"(>artlek9It.."H:A1,(te$I1,(Jum7sI1,(S7ee%E%urIAerobi$Power9/(I*(I,(:
T
#
u
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s
%
a
y
10' WarmUp I 25' Gymnastics: 1"( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
a% %is7la$emetsBbala$e + 1,( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (10'+10') Agility rills
!irc"its: Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
5et67B4ie3ow a% roll i ?arious ways, e+7losi?e F/ &eet Jum7sF
'
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%
>
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Sat
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
8
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%
Tues
%ay
SASA 9o &or$i5:
I Tai$#iBC#iku5 9or %a$e: I BREAT< I <IPPO
PRESS6RE I F<O8F C me%itatio
'
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T#urs
%ay
>
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%Satur
%ay
8
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Tues
Iter?al Ru9It.!"H:A 1,(te$I1,(s7ee%I1,(Jum7E%urIAerobi$Power9*(I)(:
T
#
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%
a
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10' WarmUp I 25' Gymnastics: 1,( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
a% %is7la$emetsBbala$e + 1"( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (#'+#'+#') Agility rills
!irc"its: Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
5et67B4ie3ow a% roll i ?arious ways, e+7losi?e F/ &eet Jum7sF
'
e
%
>
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>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
8
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%
Tues
Iter?al Ru9It.),H:A 1,(te$I1,(Jum7sI1,(S7ee%E%urIAerobi$Power91/(:
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#
u
r
s
%
a
y
10' WarmUp I 25' Gymnastics: 1,( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
a% %is7la$emetsBbala$e + 1"( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I ($'+$'+$') Agility rills
!irc"its: Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
5et67B4ie3ow a% roll i ?arious ways, e+7losi?e F/ &eet Jum7sF
'
e
%
>
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Sat
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
8
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%
Tues
Iter?al Ru9It.."H:A1,(te$I1,(s7ee%I1,(Jum7E%urIAerobi$Power91(1,FI/(*"FI,(:
T
#
u
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s
%
a
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10' WarmUp I 25' Gymnastics: 1,( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
a% %is7la$emetsBbala$e + 1"( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (5'+5'+5') Agility rills
!irc"its: Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
5et67B4ie3ow a% roll i ?arious ways, e+7losi?e F/ &eet Jum7sF
'
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%
>
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%
Tues
%ay
SASA 9o &or$i5:
I Tai$#iBC#iku5 9or %a$e: I BREAT< I <IPPO
PRESS6RE I F<O8F C me%itatio
'
e
%
T#urs
%ay
>
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%Satur
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CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
JOS BATISTA
PERSONAL TRAINING
NOTESA I t#e Satur%ay 7ra$ti$e 9&rom weeks 1, /, *, ,, ! a% ):, at#letes $a take t#e o77ortuity to lear ew 8otor SkillsK 7ra$ti$e
7#ysi$al a$ti?ities i %ire$t $ota$t wit# atureK take 7la$e i $ombat s7orts $lasses 9or martial arts C 7ersoal %e&ese:K workout some
&itess $om7oet t#at #as bee la55i5K %o some #i7ertro7#y work to s7e$i&i$ mus$lesK 7ra$ti$e rowi5, $y$li5, skii5, swimmi5,
skati5... But rememberA T#is workout %ay must also i$lu%e a im7ortat AEROBIC CO8PONENTL
Also. Programs an- E-ucation Sessions/ -irecte-
an- a-a*te- to the t,*e of au-ience
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
*hone 2: +,51 -00 0./ .-0
8SNA sutsuNNM#otmail.$om
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
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1 CIRCUIT (no rest)
- Not reach the muscle fail -
1set olyA
e+er$ 1
%&%rc 2
8us$le67, #a%sta% 7us#u7s, Toe Tou$#es 9abs:, ree5a%e rows
9;0re7s:, Pe%ulum Abs, Bul5aria 4u5es 9;1"re7s:, <a5i5 9or %i7: le5
raise
8us$le67 #a%sta% 7us#u7s
Pull67s, Pistols, wei5#te% table 9;/"re7s:, =er$#er S2uat 9;1"re7s:, 3ra5o
>la5s
Pull67s Pistols
Climb ro7e, Russia sit67s 9;/"re7s:, Gla%iator Press
9/outstret$#e%AR8S:9;/"re7s:, Su7erma, ToesToBar, Re?erse 5ri7 7late
li&ti5 9&i5ers e+te%e% o t#e 7late(s #ole: 9;1"re7s:
$limb ro7e Russia sit67s 9;/"re7s:
8us$le67, o?er #ea% s2uat 9;1/re7s:, <a5i5 9or %i7: le5 raise, / #a%s
kettlebell swi5s 9;1-re7s:, Grass#o77er Pus#u7, wei5#te% Su7erma
9;/"re7s:, ree5a%e rows 9;1"re7s:, russia twist 9;/,:, 1 Arm o77osit
Si5le Sti&& 4e5 3ea%li&t 9;1"re7s:, 3ra5o >la5s, 1arm sumo Sti&& 4e5
%ea%li&t 9;1"re7s:
8us$le67 o?er #ea% s2uat 9;1/re7s:
Pull67s, #a%sta% 7us#u7s, Pistols, I%ia Pus#67s,
Pull67s #a%sta% 7us#u7s
Climb ro7e, abs w#eel, wei5#te% Su7erma 9;/"re7s:, 4ar5e 'i%s#iel%
'i7ers, table, @ Sit 67, Re?erse 5ri7 7late li&ti5 9&i5ers e+te%e%, o t#e
7late(s #ole: 9;1"re7s:
$limb ro7e abs w#eel
8us$le67, Bear Com7le+ 9;!:, Pe%ulum Abs, / <a%s Ay#ow 9;1"re7s:,
ree5a%e rows 9;0re7s:, wei5#te% S7ee% Pus#u7s 9;1"re7s:, wei5#te%
Su7erma 9;/"re7s:, 3ra5o >la5s, 1 Arm Si5le Sti&& 4e5 3ea%li&t
9;1"re7s:, S7i%erma Pus#u7, Russia sit67s 9;/"re7s:, 1 Arm Si5le 4e5
3ea%li&t 9;1"re7s:,
8us$le67 Bear Com7le+ 9;!:
Pull67s, Pistols, bri%5e 7us#u7s
Pull67s Pistols
Climb ro7e, #a%sta% 7us#u7s, =er$#er Si%e 4u5es toes u7 9;1"re7s:, /
<a%s Ay#ow 9;0re7s:, 1arm lateral Sti&& 4e5 %ea%li&t 9;)re7s:, oe arm
7ress 9;)re7s:, S7ee% SIt67s, alterate i$lie %umbbell row 9;1"re7s:,
turkis# 5et u7s 9;1"re7s:, Slowly Toe Tou$#es 9abs:, Re?erse 5ri7 7late
li&ti5 9&i5ers e+te%e% o t#e 7late(s #ole: 9;1"re7s:
$limb ro7e #a%sta% 7us#u7s
>REE CIRC6ITSA Statios %i?ersi&i$atio 9ot oly wit# stre5t# elemets:, but wB a miimum o& * P4 a%Bor '4 mo?s
9or %eri?ati?es o& t#ese %ire$t mo?.:. T#ere is t#e 7ossibility to o?er$ome t#e mus$ular &ailure at statios wit# stre5t#
SASA (no forcing)
+ PE!IC "##R + $IPP# PRESSURE + E%ES (chi&ung e'ercises)
8us$le67, turkis# 5et u7s 9;1"re7s:, ree5a%e rows 9;0re7s:, Pistols, /
<a%s Ay#ow 9;0re7s:, E+te%e% Positio Pus# 67, 1arm re?erse
7us#u7s, russia twist 9;/,:, 1 Arm o77osit Si5le 4e5 3ea%li&t 9;1":, 1 arm
1 le5 7lak, Re?erse 5ri7 7late li&ti5 9&i5ers e+te%e% o t#e 7late(s #ole:
9;1"re7s:
8us$le67 turkis# 5et u7s 9;1"re7s:
Pull67s, #a%sta% 7us#u7s, <a5i5 9or %i7: le5 raise, 1 arm Clea C
Jerk 9;!re7s:, =er$#er Si%e 4u5es 9;!re7s:, 1 arm &loor 7ress 9;!re7s:,
Bul5aria 3umbbell Curls 9;)re7s:,
Pull67s #a%sta% 7us#u7s
Climb ro7e, A%?a$e% Gla%iator Press 91armPress:9;.re7s:, twist lu5e
9;.re7s:, re?erse 7us#u7s o bar wit# towel, >lyi5 7us#Du7s 9wBsu7erma:,
1arm lateral %ea%li&t 9;0re7s:, 1 arm Jerk 9;0re7s:, Pe%ulum Abs, 1 #a%
kettlebell swi5s 9;1,re7s:
$limb ro7e A%?a$e% Gla%iator Press 91armPress:9;.re7s:
8us$le67, Pistols, wei5#te% table 9;1"re7s:, ree5a%e rows 9;0re7s:,
3e$lie S7ee% Pus# 67s, @ Sit67
8us$le67 Pistols
Pull67s, #a%sta% 7us#u7s,
Pull67s #a%sta% 7us#u7s
Climb ro7e, Nor%i$ sta% u7 9;1"re7s:, >lyi5 7us#Du7s 9wB&lyes:, 1 arm
Clea 9;0re7s:, abs w#eel, 1 arm sat$# 9;0re7s:, Sta%i5 Barbell Russia
Twist 9;1!re7s:, ToesToBar
$limb ro7e Nor%i$ sta% u7 9;1"re7s:
8us$le67, turkis# 5et u7s 9;1"re7s:, Pistols, ree5a%e rows 9;!re7s:,
si5le le5 wei5#te% 7el?i$ tilt 9;1,re7s:, twist Pus#Du7, 4ar5e 'i%s#iel%
'i7ers
8us$le67 turkis# 5et u7s 9;1"re7s:
Pull67s
Pull67s
Climb ro7e, =er$#er 4u5es 9;0re7s:, Com7let Gla%iator Press
9%umbbell>RO8&loor:9;)re7s:, 1arm sumo %ea%li&t 9;0re7s:, Russia sit67s
9;/"re7s:, 1arm re?erse 7us#u7s o bar, 1armP6S<u7s, be%i5
simulatio 9;-"re7s:
$limb ro7e =er$#er 4u5es 9;0re7s:
>REE CIRC6ITSA Statios %i?ersi&i$atio 9ot oly wit# stre5t# elemets:, but wB a miimum o& * P4 a%Bor '4 mo?s
9or %eri?ati?es o& t#ese %ire$t mo?.:. T#ere is t#e 7ossibility to o?er$ome t#e mus$ular &ailure at statios wit# stre5t#
SASA (no forcing)
+ PE!IC "##R + $IPP# PRESSURE + E%ES (chi&ung e'ercises)
SASA $osists i a $#oreo5ra7#y o& &lui% trasitios betwee more t#a )" Eo5a 7ostures. I %e?elo7e% t#is $#oreo5ra7#y wit# t#e aim o& stimulate t#e iteral or5as,
im7ro?e 7osture, %e?elo7 t#e $a7a$ity o& rela+atio, %ee7e bo%y awareess, %e?elo7 5eeral e%ura$e a% $otribute to o?erall bala$e. T#e wei5#t s#ow i t#e table abo?e
&or ea$# 'ei5#te%DC#iD67s workout is $al$ulate% as &ollowsA Bo%y wei5#t 7lus t#e a%%itioal resista$e 9%umbbell or wei5#t belt:. I& t#e table 7res$ribes &or a 'ei5#te% C#iD67s
workout, &or e+am7le ."k5, a% t#e at#lete wei5#s 0"k5, t#e at#lete s#oul% a%% a wei5#t o& 1"k5 9%umbbell, or wei5#t belt:. Eou may $#oose to %o t#e 7owerli&ti5 mo?emets
RA' or wit# e2ui7met 9suit B s#irt:. Eou $a e?e alteret it &rom workout to workout. T#ere is a se7arate table to 7ut t#e at#lete(s R8s wit# suit B s#irt. T#e F$limb ro7eF may be
re7la$e% by F$limbi5 t#e towelF 9towel #a5i5 o t#e bar:. T#e FGettlebell swi5sF may be re7la$e% by F3umbbell swi5sF. Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes. JOS BATISTA
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
Training tas&s that go +e,on- the Strength
Training
!"(>artlek9It.!"H:A 1,(te$I1,(Jum7sI1,(S7ee%E%urIAerobi$Power9-(I0(:
1"( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
1,( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (10'+10') Agility rills
Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
!"(>artlek9It.),H:A 1,(te$I1,(s7ee%I1,(Jum7E%urIAerobi$Power91-(:
1"( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
1,( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (12'+12') Agility rills
Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
I1,(Jum7sI1,(S7ee%E%urIAerobi$Power9/(I*(I,(:
1"( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
1,( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (10'+10') Agility rills
Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
SASA 9o &or$i5:
I Tai$#iBC#iku5 9or %a$e: I BREAT< I <IPPO
PRESS6RE I F<O8F C me%itatio
Iter?al Ru9It.!"H:A 1,(te$I1,(s7ee%I1,(Jum7E%urIAerobi$Power9*(I)(:
1,( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
1"( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (#'+#'+#') Agility rills
Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
Iter?al Ru9It.),H:A 1,(te$I1,(Jum7sI1,(S7ee%E%urIAerobi$Power91/(:
1,( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
1"( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I ($'+$'+$') Agility rills
Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
Jum7E%urIAerobi$Power91(1,FI/(*"FI,(:
1,( Pra$ti$e a% im7ro?e a5ular 7ositios o& stre5t# a% &le+ibility, a$robati$ Jum7s
1"( Cir$uit 9se2ue$e o& se?eral 7ositios o& stre5t# a% &le+ibility, %is7la$emets a%
a$robati$ Jum7s, alterate% wit# sim7le %is7la$mets su$# as F2ua%ru7e%F a% Fs7i%erF: I (5'+5'+5') Agility rills
Bur7ees, ski7 ro7e 9se?eral se2ue$es: or Jum7i5 Ja$ks, 1K/K*K-$la7 7us#u7sK 88AB'T se2ue$es,
>ree 'orkoutA S#oul% i$lu%e a im7ortat aerobi$ $om7oet
SASA 9o &or$i5:
I Tai$#iBC#iku5 9or %a$e: I BREAT< I <IPPO
PRESS6RE I F<O8F C me%itatio
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
JOS BATISTA
NOTESA I t#e Satur%ay 7ra$ti$e 9&rom weeks 1, /, *, ,, ! a% ):, at#letes $a take t#e o77ortuity to lear ew 8otor SkillsK 7ra$ti$e
7#ysi$al a$ti?ities i %ire$t $ota$t wit# atureK take 7la$e i $ombat s7orts $lasses 9or martial arts C 7ersoal %e&ese:K workout some
&itess $om7oet t#at #as bee la55i5K %o some #i7ertro7#y work to s7e$i&i$ mus$lesK 7ra$ti$e rowi5, $y$li5, skii5, swimmi5,
skati5... But rememberA T#is workout %ay must also i$lu%e a im7ortat AEROBIC CO8PONENTL
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
1"" 0 1""
/" 1" !,
Su7erma
-" /"" ),
1," 1- 0"
1/" 0"
/" ," 1!"
1/" /" 0
1""
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0 1/" 1!
1-" 1/ 1/
10 1"" *,
1" 0 ,"
*, 1! -"
1/" ! *"
1- 0 /"
%&%rc ' %&%rc ( %&%rc 5
Toe Tou$#es 9abs: ree5a%e rows 9;0re7s: Pe%ulum Abs
wei5#te% table 9;/"re7s: =er$#er S2uat 9;1"re7s: 3ra5o >la5s
Gla%iator Press 9/outstret$#e%AR8S:9;/"re7s: ToesToBar
<a5i5 9or %i7: le5 raise / #a%s kettlebell swi5s 9;1-re7s: Grass#o77er Pus#u7
Pistols I%ia Pus#67s
wei5#te% Su7erma 9;/"re7s: 4ar5e 'i%s#iel% 'i7ers table
Pe%ulum Abs / <a%s Ay#ow 9;1"re7s: ree5a%e rows 9;0re7s:
bri%5e 7us#u7s
=er$#er Si%e 4u5es, toes u7 9;1"re7s: / <a%s Ay#ow 9;0re7s: 1arm lateral Sti&& 4e5 %ea%li&t 9;)re7s:
ree5a%e rows 9;0re7s: Pistols / <a%s Ay#ow 9;0re7s:
<a5i5 9or %i7: le5 raise 1 arm Clea C Jerk 9;!re7s: =er$#er Si%e 4u5es 9;!re7s:
twist lu5e 9;.re7s: re?erse 7us#u7s o bar wit# towel >lyi5 7us#Du7s 9wBsu7erma:
wei5#te% table 9;1"re7s: ree5a%e rows 9;0re7s: 3e$lie S7ee% Pus# 67s
>lyi5 7us#Du7s 9wB&lyes: 1 arm Clea 9;0re7s: abs w#eel
Pistols ree5a%e rows 9;!re7s: si5le le5 wei5#te% 7el?i$ tilt 9;1,re7s:
Com7let Gla%iator Press 9%umbbell>RO8&loor:9;)re7s: 1arm sumo %ea%li&t 9;0re7s: Russia sit67s 9;/"re7s:
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
/"
/"
/"
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1"
1/
/"
1/
1!
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1!
*"
!"
%&%rc #
Bul5aria 4u5es 9;1"re7s:
Re?erse 5ri7 7late li&ti5 9&i5ers e+te%e%, o t#e 7late(s #ole: 9;1"re7s:
wei5#te% Su7erma 9;/"re7s:
@ Sit 67
wei5#te% S7ee% Pus#u7s 9;1"re7s:
oe arm 7ress 9;)re7s:
E+te%e% Positio Pus# 67
1 arm &loor 7ress 9;!re7s:
1arm lateral %ea%li&t 9;0re7s:
@ Sit 67
1 arm sat$# 9;0re7s:
twist Pus#Du7
1arm re?erse 7us#u7s o bar
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
1-"
1" /,
/"
/" !,
1"" 1"
,, /,
1-
1! 1/"
1! ),
,"
1armP6S<u7s
!" -"
%&%rc $ %&%rc )
<a5i5 9or %i7: le5 raise
ree5a%e rows 9;1"re7s: russia twist 9;/,:
Re?erse 5ri7 7late li&ti5 9&i5ers e+te%e%, o t#e 7late(s #ole: 9;1"re7s:
wei5#te% Su7erma 9;/"re7s: 3ra5o >la5s
S7ee% SIt67s alterate i$lie %umbbell row 9;1"re7s:
1arm re?erse 7us#u7s russia twist 9;/,:
Bul5aria 3umbbell Curls 9;)re7s:
1 arm Jerk 9;0re7s: Pe%ulum Abs
Sta%i5 Barbell Russia Twist 9;1!re7s: ToesToBar
4ar5e 'i%s#iel% 'i7ers
be%i5 simulatio 9;-"re7s:
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
1" !,
1" ."
/" 1",
/" ."
*"
%&%rc * %&%rc 10
1 Arm o77osit Si5le Sti&& 4e5 3ea%li&t 9;1"re7s: 3ra5o >la5s
1 Arm Si5le Sti&& 4e5 3ea%li&t 9;1"re7s: S7i%erma Pus#u7
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CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
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time in minutes
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
'4 I P4
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01 51/2 21/2 34 31 56
01 21/7 31/7 31 15 56
01 56/1 26/1 34 31 66
01 62/4 52/4 26 31 66
01 53/3 23/3 34 15 66
01 28/4 38/4 31 31 06
01 58/7 28/7 34 31 06
01 27/7 37/7 31 15 06
'4 I P4
01 28/1 38/1 31 14 06
01 54/7 24/7 34 14 06
01 27/1 37/1 31 13 06
01 62/5 52/5 34 14 76
01 05/2 65/2 26 14 76
01 61/0 51/0 34 13 76
01 50/1 20/1 31 14 46
01 64/1 54/1 34 14 46
01 55/1 25/1 31 13 46
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CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
CROSSTRAINIG PROJECT, by Jos Batista.
Almost all workout sessios takes !" miutes or less.
I t#e se$o% mi$ro$y$le o& ea$# meso$y$le, t#e 'e%es%ay(s workout takes )" miutes.
CROSSTRAINIG PROJECT, by Jos Batista.
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PERSONAL TRAINING
Also. Programs an- E-ucation Sessions/ -irecte- an-
a-a*te- to the t,*e of au-ience
I propose an innovative approach
@@@? y6"t"A%?c6mBS"nTs"+"s6
,A3+: A6a96rma?ptCgmail?c6m
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
,A3+: A6a96rma?ptCgmail?c6m
Phone 1: +351 938 555 447
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
,SN: s"nts"DDC56tmail?c6m
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PERSONAL TRAINING
Also. Programs an- E-ucation Sessions/ -irecte- an-
a-a*te- to the t,*e of au-ience
I propose an innovative approach
@@@? y6"t"A%?c6mBS"nTs"+"s6
,A3+: A6a96rma?ptCgmail?c6m
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
,A3+: A6a96rma?ptCgmail?c6m
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
,SN: s"nts"DDC56tmail?c6m
PERSONAL TRAINING
Also. Programs an- E-ucation Sessions/ -irecte- an-
a-a*te- to the t,*e of au-ience
I propose an innovative approach
@@@? y6"t"A%?c6mBS"nTs"+"s6
,A3+: A6a96rma?ptCgmail?c6m
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
,A3+: A6a96rma?ptCgmail?c6m
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
,SN: s"nts"DDC56tmail?c6m
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Also. Programs an- E-ucation Sessions/ -irecte- an-
a-a*te- to the t,*e of au-ience
I propose an innovative approach
@@@? y6"t"A%?c6mBS"nTs"+"s6
,A3+: A6a96rma?ptCgmail?c6m
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
,A3+: A6a96rma?ptCgmail?c6m
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
,SN: s"nts"DDC56tmail?c6m
PERSONAL TRAINING
Also. Programs an- E-ucation Sessions/ -irecte- an-
a-a*te- to the t,*e of au-ience
I propose an innovative approach
@@@? y6"t"A%?c6mBS"nTs"+"s6
,A3+: A6a96rma?ptCgmail?c6m
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
,A3+: A6a96rma?ptCgmail?c6m
Phone 1: +351 938 555 447
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
,SN: s"nts"DDC56tmail?c6m
Also. Programs an- E-ucation Sessions/ -irecte- an-
Also. Programs an- E-ucation Sessions/ -irecte- an-
Also. Programs an- E-ucation Sessions/ -irecte- an-
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1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
Also. Programs an- E-ucation Sessions/ -irecte- an- a-a*te- to the t,*e of au-ience
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
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3e%nes%ay: 4 sets of 4 reps with 052 of R1
4ri%ay: , sets of 1 reps with .02 of R1
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1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
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8SNA sutsuNNM#otmail.$om
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1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
*hone 2: +,51 -00 0./ .-0
8SNA sutsuNNM#otmail.$om
S;UAT
FIRST MONTH
R8A ...,"" ...,""
RA'
RA'
ee! 1
-..,, -..,,
,-.,-, ,-.,-,
!..,* !..,*
ee! 2
,..,- ,..,-
!-.,*, !-.,*,
)..,/ )..,/
ee! 3
!..,* !..,*
)-.,/, )-.,/,
0..,1 0..,1
:os; <atista E2ui7.
E2ui7.
W%ig5t W%ig5t
1on%ay: , sets of 5 reps with 502 of R1
3e%nes%ay: 4 sets of 5 reps with 552 of R1
4ri%ay: , sets of 2 reps with /02 of R1
1on%ay: 4 sets of 5 reps with 002 of R1
3e%nes%ay: 5 sets of 5 reps with 052 of R1
4ri%ay: 4 sets of 2 reps with .02 of R1
1on%ay: , sets of 5 reps with /02 of R1
3e%nes%ay: 4 sets of 5 reps with /52 of R1
4ri%ay: , sets of 2 reps with -02 of R1
SE"ON# MONTH
S;UAT
RA'
ee! 1
,..,- ,..,-
!-.,*, !-.,*,
)..,/ )..,/
ee! 2
!..,* !..,*
)-.,/, )-.,/,
0..,1 0..,1
ee! 3
)..,/ )..,/
0-.,1, 0-.,1,
.-.,", .-.,",
PERSONAL TRAINING
:os; <atista
E2ui7.
W%ig5t W%ig5t
1on%ay: , sets of 4 reps with 002 of R1
3e%nes%ay: 4 sets of 4 reps with 052 of R1
4ri%ay: , sets of 1 reps with .02 of R1
1on%ay: 4 sets of 4 reps with /02 of R1
3e%nes%ay: 5 sets of 4 reps with /52 of R1
4ri%ay: 4 sets of 1 reps with -02 of R1
1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
*hone 2: +,51 -00 0./ .-0
8SNA sutsuNNM#otmail.$om
<EN!0 /.ESS
FIRST MONTH
R8A ... ...
RA'
RA'
ee! 1
-..,, -..,,
,-.,-, ,-.,-,
!..,* !..,*
ee! 2
,..,- ,..,-
!-.,*, !-.,*,
)..,/ )..,/
ee! 3
!..,* !..,*
)-.,/, )-.,/,
0..,1 0..,1
:os; <atista E2ui7.
E2ui7.
W%ig5t W%ig5t
1on%ay: , sets of 5 reps with 502 of R1
3e%nes%ay: 4 sets of 5 reps with 552 of R1
4ri%ay: , sets of 2 reps with /02 of R1
1on%ay: 4 sets of 5 reps with 002 of R1
3e%nes%ay: 5 sets of 5 reps with 052 of R1
4ri%ay: 4 sets of 2 reps with .02 of R1
1on%ay: , sets of 5 reps with /02 of R1
3e%nes%ay: 4 sets of 5 reps with /52 of R1
4ri%ay: , sets of 2 reps with -02 of R1
SE"ON# MONTH
<EN!0 /.ESS
RA'
ee! 1
,..,- ,..,-
!-.,*, !-.,*,
)..,/ )..,/
ee! 2
!..,* !..,*
)-.,/, )-.,/,
0..,1 0..,1
ee! 3
)..,/ )..,/
0-.,1, 0-.,1,
.-.,", .-.,",
PERSONAL TRAINING
:os; <atista
E2ui7.
W%ig5t W%ig5t
1on%ay: , sets of 4 reps with 002 of R1
3e%nes%ay: 4 sets of 4 reps with 052 of R1
4ri%ay: , sets of 1 reps with .02 of R1
1on%ay: 4 sets of 4 reps with /02 of R1
3e%nes%ay: 5 sets of 4 reps with /52 of R1
4ri%ay: 4 sets of 1 reps with -02 of R1
1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
*hone 2: +,51 -00 0./ .-0
8SNA sutsuNNM#otmail.$om
EA +34T
FIRST MONTH
R8A ... ...
RA'
RA'
ee! 1
-..,, -..,,
,-.,-, ,-.,-,
!..,* !..,*
ee! 2
,..,- ,..,-
!-.,*, !-.,*,
)..,/ )..,/
ee! 3
!..,* !..,*
)-.,/, )-.,/,
0..,1 0..,1
:os; <atista E2ui7.
E2ui7.
W%ig5t W%ig5t
1on%ay: , sets of 5 reps with 502 of R1
3e%nes%ay: 4 sets of 5 reps with 552 of R1
4ri%ay: , sets of 2 reps with /02 of R1
1on%ay: 4 sets of 5 reps with 002 of R1
3e%nes%ay: 5 sets of 5 reps with 052 of R1
4ri%ay: 4 sets of 2 reps with .02 of R1
1on%ay: , sets of 5 reps with /02 of R1
3e%nes%ay: 4 sets of 5 reps with /52 of R1
4ri%ay: , sets of 2 reps with -02 of R1
SE"ON# MONTH
EA +34T
RA'
ee! 1
,..,- ,..,-
!-.,*, !-.,*,
)..,/ )..,/
ee! 2
!..,* !..,*
)-.,/, )-.,/,
0..,1 0..,1
ee! 3
)..,/ )..,/
0-.,1, 0-.,1,
.-.,", .-.,",
PERSONAL TRAINING
:os; <atista
E2ui7.
W%ig5t W%ig5t
1on%ay: , sets of 4 reps with 002 of R1
3e%nes%ay: 4 sets of 4 reps with 052 of R1
4ri%ay: , sets of 1 reps with .02 of R1
1on%ay: 4 sets of 4 reps with /02 of R1
3e%nes%ay: 5 sets of 4 reps with /52 of R1
4ri%ay: 4 sets of 1 reps with -02 of R1
1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
*hone 2: +,51 -00 0./ .-0
8SNA sutsuNNM#otmail.$om
!N03N U/S
FIRST MONTH
R8A ",""
ee! 1
"
"
"
ee! 2
"
"
"
ee! 3
"
"
"
:os; <atista
W%ig5t
1on%ay: , sets of 5 reps with 502 of R1
3e%nes%ay: 4 sets of 5 reps with 552 of R1
4ri%ay: , sets of 2 reps with /02 of R1
1on%ay: 4 sets of 5 reps with 002 of R1
3e%nes%ay: 5 sets of 5 reps with 052 of R1
4ri%ay: 4 sets of 2 reps with .02 of R1
1on%ay: , sets of 5 reps with /02 of R1
3e%nes%ay: 4 sets of 5 reps with /52 of R1
4ri%ay: , sets of 2 reps with -02 of R1
SE"ON# MONTH
ee! 1
"
"
"
ee! 2
"
"
"
ee! 3
"
"
"
PERSONAL TRAINING
!5in Ups
:os; <atista
W%ig5t
1on%ay: , sets of 4 reps with 002 of R1
3e%nes%ay: 4 sets of 4 reps with 052 of R1
4ri%ay: , sets of 1 reps with .02 of R1
1on%ay: 4 sets of 4 reps with /02 of R1
3e%nes%ay: 5 sets of 4 reps with /52 of R1
4ri%ay: 4 sets of 1 reps with -02 of R1
1on%ay: , sets of 4 reps with .02 of R1
3e%nes%ay: 4 sets of 4 reps with .52 of R1
4ri%ay: , sets of 1 reps with -52 of R1
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
8AI4A boa&orma.7tM5mail.$om
*hone 1: +,51 -,. 555 44/
*hone 2: +,51 -00 0./ .-0
8SNA sutsuNNM#otmail.$om

From an Idea to Creating a Concept

On July of 2010 I though analyzing the dialectic of

ability/wellbeing, seen as opposing the Crossfit progra !which was
now appearing" to ideal strength training see#ing the priary
pre$ention !defended by %laus &ierann on his published doctorate
thesis ' ()ntrenaiento *uscular(, which was recoended to e by the
+panish ,iti ,insach"-

On one hand, I didn.t want to the loose the focus on the necessity of a general wellbeing, it.s stability
and bigger perpetuation, associated to the benefits of the less ris# as possible during the e/ecution of
tas#s, that ai physical fitness ipro$eent- On the other hand, there are actually gains on ipro$ing
your physical fitness on a le$el that e/plores the indi$idual genetic potential, a#ing hi 0being able1
and turning hi 0being capable1 to-
2etween those benefits, we can count3 drastically increasing the probabilities of sur$i$ing a catastrophe,
road crashes, and others4 aplifying the 5uantity of possibilities of ludicly occupying your tie with
ore deanding acti$ities4 obtaining a better sensation of a fulfilled tas# and the following self
satisfaction4 although not yet consensual, the global ipro$eent of your physical abilities on higher
le$els, sees to be also a general protecting effect on the person-
6egarding what was written, I idealized a definition of a physical acti$ity schee which I naed
Crosstraining- On the creation, I chose the fusion !lac#ing a better word" between the crossfit progra
and 0)ntrenaiento *uscular1 fro %laus &ierann, +w7+thya 89ga, :ypopressi$ ;ynastics,
;eorge :ebert.s <atural *ethod, <orth =erican 2odybuilding, )ast *ethodology on strength training
and the idea of toughening sall structures on a isolated for, essential to the body.s global function-

Spontaneity, the Methodologys rebel sister.

>his physical fitness schee has it.s centre line on the periodization of strength training, speed strength
and the =>,/C, energetic substrate reposition speed- =fter that, it.s coplete with other iportant
training eleents, also periodized according to the center line- +oe of these eleents are pre$iously
defined on their for and content, others only on their content- I e$en #ept a space for copletely
aleatory training units, which content and for are spontaneous selected on the tie of e/ecuting the
acti$ity, organized in a way that will not conflict with the periodization of general training coponents-

The conception of the Crosstraining scheme.

;oals3 ;eneral aptitude, health, body aesthetics and an effecti$e integration on the practitioner.s daily
life ! ? wee#ly sessions, which fi$e are about one hour and one with no tiespan liit- @ow e5uipent
re5uireents A you only need a bar, a rac# and barbell plates"

Operationalization3 Choice of interfusion the Crossfit concept, 0)ntrenaiento *uscular1 fro %laus
&ierann, +w7+thya 89ga, :ypopressi$ ;ynastics, ;eorge :ebert.s <atural *ethod, <orth'
=erican 2odybduilding, )ast *ethodology of +trength training and the idea of toughening sall
structures on a isolated for, essential to the body.s global function-

Explaining and !stifying the methodological options referring to the components of strength training,
speed strength and the "T#$C# energetic s!bstrate reposition speed.

I ha$e ade this plan to perfor the weightlifting e/ercises !+natch, Clean and Jer#", powerlifting !+5uat,
2ench ,ress and Beadlift" and ChinCps- :a$ing the D o$eents to be perfored E days a wee# !it is
indispensable that you notice the *6.s percentage ondulation, as well as the prescribed repetitions and
sets, so that it is possible to a#e an ade5uate e$aluation of this training schee"-

>he ondulation of the solicitation of speed strength, a/ial strength and the =>,/C, energetic
substrate reposition speed constitutes the center line of the entire Cosstraining schee-

=s a note, we can see below the representati$e schee of the $olue/intensity ratio on the load, which I
adopted3

*icrocycle3
Folue3 ii iii i
Itensity3 i ii iii

*esocycle
Folue3 ii iii ii G
Itensity3 i ii iii G

On the icrocycle.s structure, I introduced the intensity pea# after the $olue pea#- I also preferred a
progression on the training load less accelerated in the beginning of the wee#, than the deceleration
assigned to the regression of the load at the end of the wee#-
On the esocycle.s structure, I also followed the principle of first setting the $olue.s pea#, and after
the intensity.s pea#- I started with an interediate intensity and $olue icrocycle, followed by a high
$olue and interediate intensity icrocycle, and then a high intensity and interediate $olue
icrocycle- It finishes with a reco$ery icrocycle-
On the progression line for the first to the second esocycle, we can also see an increasing intensity
and decreasing $olue-

%oad density&

It ust be regarded that one of the obHecti$es is the ipro$eent of the =>,/C, energetic substrate
reposition speed- +o, the pauses will always be incoplete- Bensity decreases on the first three
icrocycles of each esocycle- >he a$erage density also decreases on the transition fro the first to the
second esocycle-
<ote3 >his plan intended, abo$e all, to build an operational and accessible tool, e$en for the coon
gy user- Ob$iously that the *6 found on the third icrocycle of the second esocycle, will be below
the *6 that the athlete actually has- >his fact can also wor# as a guarantee that o$ertraining will not be
reached, because it will be 2 to ?I lower than the real *6-
If you want to #now the athlete.s real *6, it should be perfored an e$aluator icrocycle after the
fourth icrocycle of the second esocycle, gi$en that, at this tie, there is already soe
supercopensation, the e$aluation.s icrocycle structure allows itself a load $ariation in the icrocycle
ipro$ing the *6 achie$eent-

#ersonal Training
I propose an inno'ati'e approach
If you want to optiize perforance in your sport4
If you are loo#ing to reco$er/ ipro$e your health and aesthetics4
Or if you pursue a tenable balance, integrating physical acti$ity in your life, call e-
*=I@3 boafora-ptJgail-co
,hone 13 KEL1 MEN LLL OOD
,hone 13 KEL1 MEN LLL OOD
*+<3 suntsuGGJhotail-co

From an Idea to Creating a Concept

On July of 2010 I though analyzing the dialectic of

ability/wellbeing, seen as opposing the Crossfit progra !which was
now appearing" to ideal strength training see#ing the priary
pre$ention !defended by %laus &ierann on his published doctorate
thesis ' ()ntrenaiento *uscular(, which was recoended to e by the
+panish ,iti ,insach"-

On one hand, I didn.t want to the loose the focus on the necessity of a general wellbeing, it.s stability
and bigger perpetuation, associated to the benefits of the less ris# as possible during the e/ecution of
tas#s, that ai physical fitness ipro$eent- On the other hand, there are actually gains on ipro$ing
your physical fitness on a le$el that e/plores the indi$idual genetic potential, a#ing hi 0being able1
and turning hi 0being capable1 to-
2etween those benefits, we can count3 drastically increasing the probabilities of sur$i$ing a catastrophe,
road crashes, and others4 aplifying the 5uantity of possibilities of ludicly occupying your tie with
ore deanding acti$ities4 obtaining a better sensation of a fulfilled tas# and the following self
satisfaction4 although not yet consensual, the global ipro$eent of your physical abilities on higher
le$els, sees to be also a general protecting effect on the person-
6egarding what was written, I idealized a definition of a physical acti$ity schee which I naed
Crosstraining- On the creation, I chose the fusion !lac#ing a better word" between the crossfit progra
and 0)ntrenaiento *uscular1 fro %laus &ierann, +w7+thya 89ga, :ypopressi$ ;ynastics,
;eorge :ebert.s <atural *ethod, <orth =erican 2odybuilding, )ast *ethodology on strength training
and the idea of toughening sall structures on a isolated for, essential to the body.s global function-

Spontaneity, the Methodologys rebel sister.

>his physical fitness schee has it.s centre line on the periodization of strength training, speed strength
and the =>,/C, energetic substrate reposition speed- =fter that, it.s coplete with other iportant
training eleents, also periodized according to the center line- +oe of these eleents are pre$iously
defined on their for and content, others only on their content- I e$en #ept a space for copletely
aleatory training units, which content and for are spontaneous selected on the tie of e/ecuting the
acti$ity, organized in a way that will not conflict with the periodization of general training coponents-

The conception of the Crosstraining scheme.

;oals3 ;eneral aptitude, health, body aesthetics and an effecti$e integration on the practitioner.s daily
life ! ? wee#ly sessions, which fi$e are about one hour and one with no tiespan liit- @ow e5uipent
re5uireents A you only need a bar, a rac# and barbell plates"

Operationalization3 Choice of interfusion the Crossfit concept, 0)ntrenaiento *uscular1 fro %laus
&ierann, +w7+thya 89ga, :ypopressi$ ;ynastics, ;eorge :ebert.s <atural *ethod, <orth'
=erican 2odybduilding, )ast *ethodology of +trength training and the idea of toughening sall
structures on a isolated for, essential to the body.s global function-

Explaining and !stifying the methodological options referring to the components of strength training,
speed strength and the "T#$C# energetic s!bstrate reposition speed.

I ha$e ade this plan to perfor the weightlifting e/ercises !+natch, Clean and Jer#", powerlifting !+5uat,
2ench ,ress and Beadlift" and ChinCps- :a$ing the D o$eents to be perfored E days a wee# !it is
indispensable that you notice the *6.s percentage ondulation, as well as the prescribed repetitions and
sets, so that it is possible to a#e an ade5uate e$aluation of this training schee"-

>he ondulation of the solicitation of speed strength, a/ial strength and the =>,/C, energetic
substrate reposition speed constitutes the center line of the entire Cosstraining schee-

=s a note, we can see below the representati$e schee of the $olue/intensity ratio on the load, which I
adopted3

*icrocycle3
Folue3 ii iii i
Itensity3 i ii iii

*esocycle
Folue3 ii iii ii G
Itensity3 i ii iii G

On the icrocycle.s structure, I introduced the intensity pea# after the $olue pea#- I also preferred a
progression on the training load less accelerated in the beginning of the wee#, than the deceleration
assigned to the regression of the load at the end of the wee#-
On the esocycle.s structure, I also followed the principle of first setting the $olue.s pea#, and after
the intensity.s pea#- I started with an interediate intensity and $olue icrocycle, followed by a high
$olue and interediate intensity icrocycle, and then a high intensity and interediate $olue
icrocycle- It finishes with a reco$ery icrocycle-
On the progression line for the first to the second esocycle, we can also see an increasing intensity
and decreasing $olue-

%oad density&

It ust be regarded that one of the obHecti$es is the ipro$eent of the =>,/C, energetic substrate
reposition speed- +o, the pauses will always be incoplete- Bensity decreases on the first three
icrocycles of each esocycle- >he a$erage density also decreases on the transition fro the first to the
second esocycle-
<ote3 >his plan intended, abo$e all, to build an operational and accessible tool, e$en for the coon
gy user- Ob$iously that the *6 found on the third icrocycle of the second esocycle, will be below
the *6 that the athlete actually has- >his fact can also wor# as a guarantee that o$ertraining will not be
reached, because it will be 2 to ?I lower than the real *6-
If you want to #now the athlete.s real *6, it should be perfored an e$aluator icrocycle after the
fourth icrocycle of the second esocycle, gi$en that, at this tie, there is already soe
supercopensation, the e$aluation.s icrocycle structure allows itself a load $ariation in the icrocycle
ipro$ing the *6 achie$eent-

#ersonal Training
I propose an inno'ati'e approach
If you want to optiize perforance in your sport4
If you are loo#ing to reco$er/ ipro$e your health and aesthetics4
Or if you pursue a tenable balance, integrating physical acti$ity in your life, call e-
*=I@3 boafora-ptJgail-co
,hone 13 KEL1 MEN LLL OOD
,hone 13 KEL1 MEN LLL OOD
*+<3 suntsuGGJhotail-co

Da ideia inicial criao do conceito

From an Idea to Creating a Concept

On July of 2010 I though analyzing the dialectic of

ability/wellbeing, seen as opposing the Crossfit progra !which was
now appearing" to ideal strength training see#ing the priary
pre$ention !defended by %laus &ierann on his published doctorate
thesis ' ()ntrenaiento *uscular(, which was recoended to e by the
+panish ,iti ,insach"-

On one hand, I didn.t want to the loose the focus on the necessity of a general wellbeing, it.s stability
and bigger perpetuation, associated to the benefits of the less ris# as possible during the e/ecution of
tas#s, that ai physical fitness ipro$eent- On the other hand, there are actually gains on ipro$ing
your physical fitness on a le$el that e/plores the indi$idual genetic potential, a#ing hi 0being able1
and turning hi 0being capable1 to-
2etween those benefits, we can count3 drastically increasing the probabilities of sur$i$ing a catastrophe,
road crashes, and others4 aplifying the 5uantity of possibilities of ludicly occupying your tie with
ore deanding acti$ities4 obtaining a better sensation of a fulfilled tas# and the following self
satisfaction4 although not yet consensual, the global ipro$eent of your physical abilities on higher
le$els, sees to be also a general protecting effect on the person-
6egarding what was written, I idealized a definition of a physical acti$ity schee which I naed
Crosstraining- On the creation, I chose the fusion !lac#ing a better word" between the crossfit progra
and 0)ntrenaiento *uscular1 fro %laus &ierann, +w7+thya 89ga, :ypopressi$ ;ynastics,
;eorge :ebert.s <atural *ethod, <orth =erican 2odybuilding, )ast *ethodology on strength training
and the idea of toughening sall structures on a isolated for, essential to the body.s global function-

Spontaneity, the Methodologys rebel sister.

>his physical fitness schee has it.s centre line on the periodization of strength training, speed strength
and the =>,/C, energetic substrate reposition speed- =fter that, it.s coplete with other iportant
training eleents, also periodized according to the center line- +oe of these eleents are pre$iously
defined on their for and content, others only on their content- I e$en #ept a space for copletely
aleatory training units, which content and for are spontaneous selected on the tie of e/ecuting the
acti$ity, organized in a way that will not conflict with the periodization of general training coponents-

The conception of the Crosstraining scheme.

;oals3 ;eneral aptitude, health, body aesthetics and an effecti$e integration on the practitioner.s daily
life ! ? wee#ly sessions, which fi$e are about one hour and one with no tiespan liit- @ow e5uipent
re5uireents A you only need a bar, a rac# and barbell plates"

Operationalization3 Choice of interfusion the Crossfit concept, 0)ntrenaiento *uscular1 fro %laus
&ierann, +w7+thya 89ga, :ypopressi$ ;ynastics, ;eorge :ebert.s <atural *ethod, <orth'
=erican 2odybduilding, )ast *ethodology of +trength training and the idea of toughening sall
structures on a isolated for, essential to the body.s global function-

Explaining and !stifying the methodological options referring to the components of strength training,
speed strength and the "T#$C# energetic s!bstrate reposition speed.

I ha$e ade this plan to perfor the weightlifting e/ercises !+natch, Clean and Jer#", powerlifting !+5uat,
2ench ,ress and Beadlift" and ChinCps- :a$ing the D o$eents to be perfored E days a wee# !it is
indispensable that you notice the *6.s percentage ondulation, as well as the prescribed repetitions and
sets, so that it is possible to a#e an ade5uate e$aluation of this training schee"-

>he ondulation of the solicitation of speed strength, a/ial strength and the =>,/C, energetic
substrate reposition speed constitutes the center line of the entire Cosstraining schee-

=s a note, we can see below the representati$e schee of the $olue/intensity ratio on the load, which I
adopted3

*icrocycle3
Folue3 ii iii i
Itensity3 i ii iii

*esocycle
Folue3 ii iii ii G
Itensity3 i ii iii G

On the icrocycle.s structure, I introduced the intensity pea# after the $olue pea#- I also preferred a
progression on the training load less accelerated in the beginning of the wee#, than the deceleration
assigned to the regression of the load at the end of the wee#-
On the esocycle.s structure, I also followed the principle of first setting the $olue.s pea#, and after
the intensity.s pea#- I started with an interediate intensity and $olue icrocycle, followed by a high
$olue and interediate intensity icrocycle, and then a high intensity and interediate $olue
icrocycle- It finishes with a reco$ery icrocycle-
On the progression line for the first to the second esocycle, we can also see an increasing intensity
and decreasing $olue-

%oad density&

It ust be regarded that one of the obHecti$es is the ipro$eent of the =>,/C, energetic substrate
reposition speed- +o, the pauses will always be incoplete- Bensity decreases on the first three
icrocycles of each esocycle- >he a$erage density also decreases on the transition fro the first to the
second esocycle-
<ote3 >his plan intended, abo$e all, to build an operational and accessible tool, e$en for the coon
gy user- Ob$iously that the *6 found on the third icrocycle of the second esocycle, will be below
the *6 that the athlete actually has- >his fact can also wor# as a guarantee that o$ertraining will not be
reached, because it will be 2 to ?I lower than the real *6-
If you want to #now the athlete.s real *6, it should be perfored an e$aluator icrocycle after the
fourth icrocycle of the second esocycle, gi$en that, at this tie, there is already soe
supercopensation, the e$aluation.s icrocycle structure allows itself a load $ariation in the icrocycle
ipro$ing the *6 achie$eent-

#ersonal Training
I propose an inno'ati'e approach
If you want to optiize perforance in your sport4
If you are loo#ing to reco$er/ ipro$e your health and aesthetics4
Or if you pursue a tenable balance, integrating physical acti$ity in your life, call e-
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Da ideia inicial criao do conceito
Jos Batista
Em Julho de 2010 ocorreu-me proceder anlise da dialtica "Aptido" / "bem-estar", traduida na
oposi!o do conceito "ross#it, $ue aparecia a%ora em &or!a, para com a ideia de treino da &or!a "ideal"
'isando a pre'en!o primria ()a*de+, de&endido por ,laus -immermann numa tese de doutoramento
publicada em li'ro - "Entrenamiento .uscular" (li'ro este $ue me &oi aconselhado uns / anos antes
pelo espanhol 0iti 0insach+1
0or um lado, no $ueria perder o &ocus na necessidade de "bem estar %eral" e a sua sustentabilidade e
maior perptua!o poss2'el, associada s 'anta%ens de correr o menor risco poss2'el durante a e3ecu!o
das tare&as $ue 'isassem a melhoria da condi!o &2sica 1 0or outro lado, h e&ecti'amente 'anta%ens em
ele'ar a condi!o &2sica para n2'eis $ue e3plorem o potencial %entico do indi'2duo, &aendo-o "ser
capa de" e tornando-o "apto para"1 Entre essas 'anta%ens podero enumerar-se as se%uintes4 Aumentar
drasticamente as probabilidades de sobre'i'5ncia em caso de catstro&e, acidentes de 'ia!o e outros6
Ampliar o le$ue de possibilidades para a ocupa!o l*dica do tempo com acti'idades mais e3i%entes6
7bter uma maior sensa!o de "tare&a cumprida" e conse$uente satis&a!o para consi%o pr8prio6 Embora
ainda no de &orma consensual, a ele'a!o %lobal das capacidades &2sicas a ele'ados n2'eis, parece
poder ter tambm um e&eito protector %eral no or%an2smo1
9endo em conta tudo o descrito anteriormente, idealiei a de&ini!o de um pro%rama de acti'idade
&2sica a $ue chamei "":7))9:A;<;<="1 <a concep!o deste pro%rama, optei pela "&uso" ( &alta de
melhor pala'ra+ entre os conceitos ""ross#it", "Entrenamiento .uscular de ,laus immermann",
")>)th?a @A%a", =instica Bipopressi'a, .todo <atural de =eor%e Bebert, Cod?buildin% norte-
americano, .etodolo%ia de Deste para o 9reino da &or!a e a ideia de "&ortalecer pe$uenas e3truturas de
&orma isolada, essenciais ao &uncionamento %lobal de corpo"1
"Espontaneidade, irm rebelde da Metodologia?"
Este pro%rama de acti'idade &2sica tem como ei3o central uma periodia!o do treino da #or!a, da
#or!a :pida e da 'elocidade de reposi!o do substrato ener%tico A90/"01 )endo depois completado
com outros importantes elementos de treino, tambm periodiados em consonEncia com o re&erido
"ei3o central"1 Al%uns destes elementos esto pre'iamente de&inidos na &orma e no conte*do, outros
apenas no conte*do1 )al'ar%uardei inclusi'amnete o espa!o para unidades de treino completamente
aleat8rias, de conte*do e &orma seleccionados e3pontEneamente no momento da e3ecu!o da
acti'idade, or%aniadas de maneira a no %erar $ual$uer con&lito com a periodia!o %eral dos restantes
componentes do treino1
!6nc%pEF6 86 pr6grama !.OSST.A3N3NG:
Objectivos: Aptido Geral, Sade, esttica corporal, integrao e!ica" no #$otidiano do
praticante %& sess'es se(anais, cinco de apr)* + , e $(a se( li(ite de d$rao* -ed$"idas
e)ig.ncias de e#$ipa(ento / + barra 0 s$porte 0 discos1
O7era$ioaliOaPQoA O7PQo 7ela F&usQoF etre os $o$eitos FCross>itF, FEtreamieto
8us$ular %e Glaus OimmermaF, FSwRSt#ya ES5aF, GiRsti$a <i7o7ressi?a, 8to%o atural %e
Geor5e <ebert, Bo%ybuil%i5 orteDameri$ao, 8eto%olo5ia %e 4este 7ara Treio %a >orPa e a i%eia
%e F&ortale$er 7e2ueas estruturas %e &orma isola%a, esse$iais ao &u$ioameto 5lobal %e $or7oF.

JOS BATISTA
NO MI"RO"I"LO
5'671E: ii iii i
I8TE8SI9:9E: i ii iii
NO MESO"I"LO
5'671E: ii iii ii
I8TE8SI9:9E: i ii iii
E$PLI"A%&O E '(STIFI"A%&O PARA AS OP%)ES METO#OL*GI"AS
REFERENTES + "OMPONENTE #E TREINO #A FOR%A, #A FOR%A R-PI#A E
#A .ELO"I#A#E #E REPOSI%&O #O S(/STRATO ENERG0TI"O ATP1"P

JOS BATISTA
;once(i esta p!anifica<=o para a rea!ia<=o %os e>erc?cios %e @a!terofi!ia ASnatch) ;!ean) Ber"C) *ower!iftin# ASDuat) Eench
*ress) 9ea% 6iftC e ;hin7psF 9even%o os / movimentos ser rea!ia%os , %ias por semana AG imprescin%?ve! Due se repare
(em na on%u!a<=o %as percenta#ens %a R1) (em como %as repeti<Hes e sGries prescritas) %e mo%o a Due se possa faer
uma a%eDua%a ava!ia<=o %este proIecto %e treinoCF
Esta on%u!a<=o %a so!icita<=o %a 4or<a RJpi%a) %a 4or<a 1J>ima e %a ve!oci%a%e %e reposi<=o %os su(stratos ener#Gticos
:T*$;*) constitui o ei>o centra! %e to%o o pro#rama %e treino ";R'SSTR:I8I8K"
;omo nota %ei>o o se#uinte esDuema representativo %a re!a<=o 5'671E$I8TE8SI9:9E 9: ;:RK: Due a%optei:
8a e>trutura %o microcic!o intro%ui o pico %e Intensi%a%e sL %epois %o pico %e 5o!umeF *referi tam(Gm uma pro#ress=o
%a #ar#a %e treino menos ace!era%a no in?cio %a semana %o Due a "%esace!era<=o" atri(ui%a M re#ress=o %a car#a no fina!
%a semanaF
8a e>trutura %o mesocic!o se#ui tam(Gm o princ?pio %e co!ocar primeiro o pico %e 5o!ume e sL %epois o %e Intensi%a%eF
Iniciei com um microcic!o %e Intrensi%a%e e 5o!ume intermG%ios) para passar %epois um microcic!o %e 5o!ume e!eva%o e
Intensi%a%e intermG%ia) se#ui%o %e um microcic!o %e Intensi%a%e e!eva%a e 5o!ume intermG%ioF 4ina!ian%o com um
microcic!o %e recupera<=o
8a !inha %e pro#re<=o %o 1N para o 2N mesocic!o verificaOse tam(Gm um acrGscimo na Intensi%a%e e um %ecrGscimo no
vo!umeF
#ENSI#A#E #A "ARGA:
9eveOse ter em conta Due um %os o(Iectivos G a me!horia %a ve!oci%a%e %e reposi<=o %o su(stracto ener#Gtico :T*$;*F
*or isso as pausas ser=o sempre incomp!etasF : 9ensi%a%e %ecresce nos trPs primeiros microcic!os %e ca%a mesocic!oF :
9ensi%a%e mG%ia %ecresce tam(Gm na transi<=o %o 1N para o 2N mesocic!oF
8'T:: Esta planificacao pretendeu acima de tudo constituir um instrumento operacional e acessvel, at ao comum
frequentador de ginsio. Obviamente que o RM, encontrado no ! microciclo do "! mesociclo, ficar aqum do RM que o
atleta detem na realidade. #sto verifica$se pela carga acomulada ao longo dos " microciclos anteriores e na %& parte desse
mesmo microciclo. Este facto poder no entanto funcionar como garantia de que no se ir alcanar o overtraining, pelos
"' a (' a que este )RM encontrado) ficar do )RM real).
*e se qui+er obter o real RM do atleta, dever$se$ reali+ar um microciclo de avaliao depois do ,! microciclo do "!
mesociclo. -ado que, para alm de nessa altura . se verificar alguma supercompensao, a e/trutura do microciclo de
avaliao permite ela mesma uma oscilao da carga no microciclo a beneficiar a obteno do RM.
PERSONAL TRAINING
Also. Programs an- E-ucation Sessions/ -irecte- an- a-a*te- to the t,*e of au-ience
I propose an innovative approach
www.youtube.$omBSuTsu4uso
8AI4A boa&orma.7tM5mail.$om
If you want to optimie performance in your sport
If you are !oo"in# to recover $ improve your hea!th an% physica! appearance&
'r if you pursue a sustaina(!e) inte#ratin# physica! activity
in the who!e of your !ife) contact me:
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