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_Crosstraining - Performance

_Crosstraining - Performance

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Published by Cross Trainer
The best training program directed to the general physical condition, health and Crossfit
The best training program directed to the general physical condition, health and Crossfit

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Published by: Cross Trainer on Dec 23, 2010
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CROSSTRAINIG PROJECT, by José Batista.Almost all workout sessions takes 60 minutes or less.In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes.CROSSTRAINIG PROJECT, by José Batista.
SnatchCleanJerk
 S 
SquatDead Lift
 S 
    M   o   n    d
3 x 5499.53 x 5499.53 x 5499.5
 5 "   
3 x 5499.53 x 5499.53 x 5499.5
 5 "   
3 x 50.0
    M   o   n    d    W   e    d
4 x 5549.54 x 5549.54 x 5549.54 x 5549.54 x 5549.54 x 5549.54 x 50.0
    W   e    d    F   r    i    d
3 x 2699.33 x 2699.33 x 2699.33 x 2699.33 x 2699.33 x 2699.33 x 20.0
    F   r    i    d    M   o   n    d
4 x 5599.44 x 5599.44 x 5599.4
 5  5 "   
4 x 5599.44 x 5599.44 x 5599.4
 5  5 "   
4 x 50.0
    M   o   n    d    W   e    d
5 x 5649.45 x 5649.45 x 5649.45 x 5649.45 x 5649.45 x 5649.45 x 50.0
    W   e    d
PullUps, handstand p
    F   r    i    d
4 x 2799.24 x 2799.24 x 2799.24 x 2799.24 x 2799.24 x 2799.24 x 20.0
    F   r    i    d    M   o   n    d
3 x 5699.33 x 5699.33 x 5699.3
'     0  5 "   
3 x 5699.33 x 5699.33 x 5699.3
'     0  5 "   
3 x 50.0
    M   o   n    d    W   e    d
4 x 5749.34 x 5749.34 x 5749.34 x 5749.34 x 5749.34 x 5749.34 x 50.0
    W   e    d
PullUps, P
    F   r    i    d
3 x 2899.13 x 2899.13 x 2899.13 x 2899.13 x 2899.13 x 2899.13 x 20.0
    F   r    i    d    M   o   n    W   e    F   r    i    M   o   n    d
3 x 4599.43 x 4599.43 x 4599.4
'     0  5 "   
3 x 4599.43 x 4599.43 x 4599.4
'     0  5 "   
3 x 40.0
    M   o   n    d    W   e    d
4 x 4649.44 x 4649.44 x 4649.44 x 4649.44 x 4649.44 x 4649.44 x 40.0
    W   e    d    F   r    i    d
3 x 1799.23 x 1799.23 x 1799.23 x 1799.23 x 1799.23 x 1799.23 x 10.0
    F   r    i    d    M   o   n    d
4 x 4699.34 x 4699.34 x 4699.3
'     5 "   
4 x 4699.34 x 4699.34 x 4699.3
'     5 "   
4 x 40.0
    M   o   n    d    W   e    d
5 x 4749.35 x 4749.35 x 4749.35 x 4749.35 x 4749.35 x 4749.35 x 40.0
    W   e    d
PullUps,
    F   r    i    d
4 x 1899.14 x 1899.14 x 1899.14 x 1899.14 x 1899.14 x 1899.14 x 10.0
    F   r    i    d    M   o   n    d
3 x 4799.23 x 4799.23 x 4799.2
'     5 "   
3 x 4799.23 x 4799.23 x 4799.2
'     5 "   
3 x 40.0
    M   o   n    d    W   e    d
4 x 4849.24 x 4849.24 x 4849.24 x 4849.24 x 4849.24 x 4849.24 x 40.0
    W   e    d    F   r    i    d
3 x 1949.13 x 1949.13 x 1949.13 x 1949.13 x 1949.13 x 1949.13 x 10.0
    F   r    i    d    M   o   n    W   e    F   r    i
BenchPressWeightedChin Ups
1 CIRCUIT (no rest)
MuscleUp, handstand push(<8reps), Pendulum Abs, BulgaPullUps, Pistols, weighted tableClimb rope, Russian(2outstretchedARMS)(<20reps),lifting (fingers extendMuscleUp, over head squat (<1kettlebell swings (<14reps),(<20reps), renegade rows (<1Single Stiff Leg Deadlift (<10deClimb rope, abs wheel, weightWipers, table, V Sit Up, Rever plate'MuscleUp, Bear Complex (<6),renegade rows (<8reps), weigSuperman (<20reps), Drag(<10reps), Spiderman Pushup,DeClimb rope, handstand pushupHands Anyhow (<8reps), 1armpress (<7reps), Speed SItUpsturkish get ups (<10reps), Slolifting (fingers extend
: aons verscaon no ony w sreng eemens, u w a mnmum o ano(or derivatives of these direct mov.). There is the possibility to overcome the m
SASA (no forcing)+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikun
MuscleUp, turkish get ups (<1Hands Anyhow (<8reps), Epushups, russian twist (<25), 11 leg plank, Reverse grip platePullUps, handstand pushups,Jerk (<6reps), Zercher Side LBulgarian DClimb rope, Advanced Gladiat(<9reps), reverse pushups on b1arm lateral deadlift (<8reps), 1kettlebMuscleUp, Pistols, weighted tDecline SpClimb rope, Nordic stand up (Clean (<8reps), abs wheel, 1 ar Twist (<MuscleUp, turkish get ups (<single leg weighted pelvic tilt (Climb rope, Zercher Lung(dumbbellFROMfloor)(<7reps), 1(<20reps), 1arm reverse psim
: aons verscaon no ony w sreng eemens, u w a mnmum o ano(or derivatives of these direct mov.). There is the possibility to overcome the muscelements.
SASA (no forcing)+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikun
NOTES:
SASA consists in a choreography of fluid transitions between more than 70 Yoga postures. I developed this choreography withimprove posture, develop the capacity of relaxation, deepen body awareness, develop general endurance and contribute to overall balfor each Weighted-Chin-Ups workout is calculated as follows: Body weight plus the additional resistance (dumbbell or weight belt). If th
 
CROSSTRAINIG PROJECT, by José Batista.Almost all workout sessions takes 60 minutes or less.In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes.CROSSTRAINIG PROJECT, by José Batista.
Powerlifting with equipmen
SquatDead Lift
 e s  t   
    M   o   n    d
3 x 3499.54 x 3499.53 x 3499.5
 5 "   
Tues
60'Fartlek(Int.60%): 15'tecn+15'Jumps+15'SpeedEn
    T    h   u   r   s    d   a   y
    W   e    d
4 x 5549.55 x 5549.54 x 5549.5
    F   r    i    d
3 x 2699.35 x 2699.33 x 2699.3Sat
Free Workout: Should include an important a
    M   o   n    d
4 x 3599.45 x 3599.44 x 3599.4
 5  5 "   
Tues
60'Fartlek(Int.75%): 15'tecn+15'speed+15'JumpEn
    T    h   u   r   s    d   a   y
    W   e    d
5 x 5649.46 x 5649.45 x 5649.4
    F   r    i    d
4 x 2799.26 x 2799.24 x 2799.2Sat
Free Workout: Should include an important
    M   o   n    d
3 x 3699.34 x 3699.33 x 3699.3
'     0  5 "   
Tues
    T    h   u   r   s    d   a   y
    W   e    d
4 x 5749.35 x 5749.34 x 5749.3
    F   r    i    d
3 x 2899.15 x 2899.13 x 2899.1Sat
Free Workout: Should include an important
    M   o   n    d    W   e    d    F   r    i    d    M   o   n    d
3 x 2599.44 x 2599.43 x 2599.4
'     0  5 "   
Tues
Interval Run(Int.60%): 15'tecn+15'speed+15'JumpEn
    T    h   u   r   s    d   a   y
    W   e    d
4 x 4649.45 x 4649.44 x 4649.4
    F   r    i    d
3 x 1799.25 x 1799.23 x 1799.2Sat
Free Workout: Should include an important
    M   o   n    d
4 x 2699.35 x 2699.34 x 2699.3
'     5 "   
Tues
Interval Run(Int.75%): 15'tecn+15'Jumps+15'Speed
    T    h   u   r   s    d   a   y
    W   e    d
5 x 4749.36 x 4749.35 x 4749.3
    F   r    i    d
4 x 1899.16 x 1899.14 x 1899.1Sat
Free Workout: Should include an important
    M   o   n    d
3 x 2799.24 x 2799.23 x 2799.2
'     5 "   
Tues
    T    h   u   r   s    d   a   y
    W   e    d
4 x 4849.25 x 4849.24 x 4849.2
    F   r    i    d
3 x 1949.15 x 1949.13 x 1949.1Sat
Free Workout: Should include an important
    M   o   n    d    W   e    d    F   r    i    d
 
, , , , .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 RMreplaced by "climbing the towel" (towel hanging on the bar). The "Kettlebell swings" may be replaced by "Dumbbell swings". Almost allIn the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes.
Training tasks that go beyoTraining 
BenchPress
10' WarmUp
+
25' Gymnastics:
10' Practice and improve angular positionsand displacements/balance
+
15' Circuit (sequence of several positions of str acrobatic jumps, alternated with simple displacments such as "quadruped" a
Circuits:
Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
10' WarmUp
+
25' Gymnastics:
10' Practice and improve angular positionsand displacements/balance
+
15' Circuit (sequence of several positions of str acrobatic jumps, alternated with simple displacments such as "quadruped" a
Circuits:
Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4getUp/LieDown and roll in various ways, explosive "2 feet Jumps"60'Fartlek
(Int.90%):15'
tecn
+15'Jumps+15'SpeedEndu
10' WarmUp
+
25' Gymnastics:
10' Practice and improve angular positionsand displacements/balance
+
15' Circuit (sequence of several positions of str acrobatic jumps, alternated with simple displacments such as "quadruped" a
Circuits:
Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4getUp/LieDown and roll in various ways, explosive "2 feet Jumps"Tuesday
SASA (no forcing)+ Taichi/Chikung (or PRESSURE + "
ThursdaySatur day
10' WarmUp
+
25' Gymnastics:
15' Practice and improve angular positionsand displacements/balance
+
10' Circuit (sequence of several positions of str acrobatic jumps, alternated with simple displacments such as "quadruped" a
Circuits:
Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4getUp/LieDown and roll in various ways, explosive "2 feet Jumps"
10' WarmUp
+
25' Gymnastics:
15' Practice and improve angular positionsand displacements/balance
+
10' Circuit (sequence of several positions of str acrobatic jumps, alternated with simple displacments such as "quadruped" a
Circuits:
Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4getUp/LieDown and roll in various ways, explosive "2 feet Jumps"Interval Run
(Int.90%):15'
tecn
+15'
speed
+15'
JumpEndur 
+
A
10' WarmUp
+
25' Gymnastics:
15' Practice and improve angular positionsand displacements/balance
+
10' Circuit (sequence of several positions of str acrobatic jumps, alternated with simple displacments such as "quadruped" a
Circuits:
Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4getUp/LieDown and roll in various ways, explosive "2 feet Jumps"Tuesday
SASA (no forcing)+ Taichi/Chikung (or PRESSURE + "
ThursdaySatur day
 
CROSSTRAINIG PROJECT, by José Batista.Almost all workout sessions takes 60 minutes or less.In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes.CROSSTRAINIG PROJECT, by José Batista.
 
PERSONAL TRAINING
I propose an innovative approach
MAIL: boaforma.pt@gmail.com
If you want to optimize performance in your sportare looking to recover / improve your health and physical appearance;Or if you pursue a sustainable, integrating physical activityin the whole of your life, contact me:Phone 1: +351 938 555 447Phone 2: +351 960 087 890
NOTES: In the Saturday practice (from weeks 1, 2, 3, 5, 6 and 7), athletes can take the opportunity to lephysical activities in direct contact with nature; take place in combat sports classes (or martial arts & per fitness component that has been lagging; do some hipertrophy work to specific muscles; practice rowing,skating... But remember: This workout day must also include an important AEROBIC COMPONENT!
 Also: Programs and Education Sessions, directed and adapted to the type of audience

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