Crosstraining - Performance

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.
1 CIRCUIT (no rest)
REST
REST
Bench Weighted
Snatch Clean Jerk Squat Dead Lift
Press Chin Ups - Not reach the muscle fail -
MuscleUp, handstand pushups, Toe Touches (abs), renegade rows
Mond
Mond
3 x 5 ### 3 x 5 499.5 3 x 5 ### 3 x 5 499.5 3 x 5 499.5 3 x 5 ### 3x5 0.0 (<8reps), Pendulum Abs, Bulgarian Lunges (<10reps), Hanging (or dip) leg
raise
PullUps, Pistols, weighted table (<20reps), Zercher Squat (<10reps),

Wed
Wed
45"
45"
4 x 5 ### 4 x 5 549.5 4 x 5 ### 4 x 5 549.5 4 x 5 549.5 4 x 5 ### 4x5 0.0
Dragon Flags
Climb rope, Russian sitUps (<20reps), Gladiator Press

Frid
Frid
3 x 2 ### 3 x 2 699.3 3 x 2 ### 3 x 2 699.3 3 x 2 699.3 3 x 2 ### 3x2 0.0 (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
Mond
Mond
4 x 5 ### 4 x 5 599.4 4 x 5 ### 4 x 5 599.4 4 x 5 599.4 4 x 5 ### 4x5 0.0 (<20reps), renegade rows (<10reps), russian twist (<25), 1 Arm opposit
Single Stiff Leg Deadlift (<10reps), Dragon Flags, 1arm sumo Stiff Leg
deadlift (<10reps)
55"
55"
Wed
Wed
5 x 5 ### 5 x 5 649.4 5 x 5 ### 5 x 5 649.4 5 x 5 649.4 5 x 5 ### 5x5 0.0 PullUps, handstand pushups, Pistols, Indian PushUps,
Climb rope, abs wheel, weighted Superman (<20reps), Large Windshield

Frid
Frid
4 x 2 ### 4 x 2 799.2 4 x 2 ### 4 x 2 799.2 4 x 2 799.2 4 x 2 ### 4x2 0.0 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
Mond
Mond
3 x 5 ### 3 x 5 699.3 3 x 5 ### 3 x 5 699.3 3 x 5 699.3 3 x 5 ### 3x5 0.0 Superman (<20reps), Dragon Flags, 1 Arm Single Stiff Leg Deadlift
(<10reps), Spiderman Pushup, Russian sitUps (<20reps), 1 Arm Single Leg
Deadlift (<10reps),
1'05"
1'05"
Wed
Wed
4 x 5 ### 4 x 5 749.3 4 x 5 ### 4 x 5 749.3 4 x 5 749.3 4 x 5 ### 4x5 0.0 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
Frid
Frid
3 x 2 ### 3 x 2 899.1 3 x 2 ### 3 x 2 899.1 3 x 2 899.1 3 x 2 ### 3x2 0.0 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)
FREE CIRCUITS: Stations diversification (not only with strength elements), but w/ a minimum of 3 PL and/or WL movs
Fri We Mon
(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)
MuscleUp, turkish get ups (<10reps), renegade rows (<8reps), Pistols, 2
Hands Anyhow (<8reps), Extended Position Push Up, 1arm reverse
Mond
Mond
3 x 4 ### 3 x 4 599.4 3 x 4 ### 3 x 4 599.4 3 x 4 599.4 3 x 4 ### 3x4 0.0 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)
1'05"
1'05"
PullUps, handstand pushups, Hanging (or dip) leg raise, 1 arm Clean &
Wed
Wed
4 x 4 ### 4 x 4 649.4 4 x 4 ### 4 x 4 649.4 4 x 4 649.4 4 x 4 ### 4x4 0.0 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),
Frid
Frid
3 x 1 ### 3 x 1 799.2 3 x 1 ### 3 x 1 799.2 3 x 1 799.2 3 x 1 ### 3x1 0.0

1arm lateral deadlift (<8reps), 1 arm Jerk (<8reps), Pendulum Abs, 1 hand
kettlebell swings (<15reps)
Wed Mond
Wed Mond
MuscleUp, Pistols, weighted table (<10reps), renegade rows (<8reps),

4 x 4 ### 4 x 4 699.3 4 x 4 ### 4 x 4 699.3 4 x 4 699.3 4 x 4 ### 4x4 0.0
Decline Speed Push Ups, V SitUp
1'15"
1'15"
5 x 4 ### 5 x 4 749.3 5 x 4 ### 5 x 4 749.3 5 x 4 749.3 5 x 4 ### 5x4 0.0 PullUps, handstand pushups,
Climb rope, Nordic stand up (<10reps), Flying push-ups (w/flyes), 1 arm

Frid
Frid
4 x 1 ### 4 x 1 899.1 4 x 1 ### 4 x 1 899.1 4 x 1 899.1 4 x 1 ### 4x1 0.0 Clean (<8reps), abs wheel, 1 arm snatch (<8reps), Standing Barbell
Russian Twist (<16reps), ToesToBar
MuscleUp, turkish get ups (<10reps), Pistols, renegade rows (<6reps),

Wed Mond
Wed Mond
3 x 4 ### 3 x 4 799.2 3 x 4 ### 3 x 4 799.2 3 x 4 799.2 3 x 4 ### 3x4 0.0 single leg weighted pelvic tilt (<15reps), twist Push-up, Large Windshield
Wipers
1'25"
1'25"
4 x 4 ### 4 x 4 849.2 4 x 4 ### 4 x 4 849.2 4 x 4 849.2 4 x 4 ### 4x4 0.0 PullUps
Climb rope, Zercher Lunges (<8reps), Complet Gladiator Press

(dumbbellFROMfloor)(<7reps), 1arm sumo deadlift (<8reps), Russian sitUps
Frid
Frid
3 x 1 ### 3 x 1 949.1 3 x 1 ### 3 x 1 949.1 3 x 1 949.1 3 x 1 ### 3x1 0.0

(<20reps), 1arm reverse pushups on bar, 1armPUSHups, bending
simulation (<40reps)
FREE CIRCUITS: Stations diversification (not only with strength elements), but w/ a minimum of 3 PL and/or WL movs
Fri We Mon
(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. JOSÉ BATISTA

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. JOSÉ BATISTA
Powerlifting with equipment Training tasks that go beyond the Strength

Squat
Bench
Press
Dead Lift Rest: Training
Tues 60'Fartlek(Int.60%): 15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(4'+8')
Wed Mond
3 x 3 ### 4 x 3 499.5 3 x 3 ###

10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps
Thursday 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
45"
4 x 5 ### 5 x 5 549.5 4 x 5 ###

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"
Frid
3 x 2 ### 5 x 2 699.3 3 x 2 ###

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

Wed Mond
4 x 3 ### 5 x 3 599.4 4 x 3 ###

and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and
Thursday
55"
5 x 5 ### 6 x 5 649.4 5 x 5 ###

Frid
4 x 2 ### 6 x 2 799.2 4 x 2 ###

Tues 60'Fartlek(Int.90%):15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(2'+3'+5')
Wed Mond
3 x 3 ### 4 x 3 699.3 3 x 3 ###

Thursday
1'05"
4 x 5 ### 5 x 5 749.3 4 x 5 ###
Frid
3 x 2 ### 5 x 2 899.1 3 x 2 ###

Frid Wed Mond
Tues
day
SASA (no forcing)
Thurs
day + Taichi/Chikung (or dance) + BREATH + HIPPO
PRESSURE + "HOM" & meditation
Satur
day
Tues Interval Run(Int.60%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(3'+7')

Wed Mond
3 x 2 ### 4 x 2 599.4 3 x 2 ###

Thursday
1'05"
acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (6'+6'+6') Agility Drills
4 x 4 ### 5 x 4 649.4 4 x 4 ###
Frid
3 x 1 ### 5 x 1 799.2 3 x 1 ###

Tues Interval Run(Int.75%): 15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(12')
Wed Mond
4 x 2 ### 5 x 2 699.3 4 x 2 ###

Thursday
1'15"
5 x 4 ### 6 x 4 749.3 5 x 4 ###
Frid
4 x 1 ### 6 x 1 899.1 4 x 1 ###

Tues Interval Run(Int.90%):15'tecn+15'speed+15'JumpEndur+AerobicPower(1'15"+2'30"+5')
Wed Mond
3 x 2 ### 4 x 2 799.2 3 x 2 ###

Thursday
1'25"
4 x 4 ### 5 x 4 849.2 4 x 4 ###
Frid
3 x 1 ### 5 x 1 949.1 3 x 1 ###

Frid Wed Mond
Tues
day
SASA (no forcing)
Thurs
day
+ Taichi/Chikung (or dance) + BREATH + HIPPO
PRESSURE + "HOM" & meditation
Satur
day

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!
JOSÉ 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

rest) 1set only:

exerc 2
- Not reach the muscle fail - exerc 1
and pushups, Toe Touches (abs), renegade rows MuscleUp handstand pushups
bs, Bulgarian Lunges (<10reps), Hanging (or dip) leg
raise 25 30
eighted table (<20reps), Zercher Squat (<10reps), PullUps Pistols
Dragon Flags 65 120
Russian sitUps (<20reps), Gladiator Press climb rope Russian sitUps (<20reps)
(<20reps), Superman, ToesToBar, Reverse grip plate
ers extended on the plate's hole) (<10reps) 65 20
squat (<12reps), Hanging (or dip) leg raise, 2 hands

14reps), Grasshopper Pushup, weighted Superman MuscleUp over head squat (<12reps)
e rows (<10reps), russian twist (<25), 1 Arm opposit
adlift (<10reps), Dragon Flags, 1arm sumo Stiff Leg
deadlift (<10reps) 25 12
ndstand pushups, Pistols, Indian PushUps,

PullUps handstand pushups
65 30
el, weighted Superman (<20reps), Large Windshield climb rope abs wheel
p, Reverse grip plate lifting (fingers extended, on the
plate's hole) (<10reps) 65 40
plex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps),

eps), weighted Speed Pushups (<10reps), weighted MuscleUp Bear Complex (<6)
ps), Dragon Flags, 1 Arm Single Stiff Leg Deadlift
Pushup, Russian sitUps (<20reps), 1 Arm Single Leg
Deadlift (<10reps), 25 30
PullUps, Pistols, bridge pushups PullUps Pistols
65 120
d pushups, Zercher Side Lunges toes up (<10reps), 2
ps), 1arm lateral Stiff Leg deadlift (<7reps), one arm climb rope handstand pushups
ed SItUps, alternate incline dumbbell row (<10reps),
reps), Slowly Toe Touches (abs), Reverse grip plate
ers extended on the plate's hole) (<10reps) 65 30
or WL movs
e the muscular failure at stations with strength
chikung exercises)
et ups (<10reps), renegade rows (<8reps), Pistols, 2 MuscleUp turkish get ups (<10reps)
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 20
(<10reps)
pushups, Hanging (or dip) leg raise, 1 arm Clean & PullUps handstand pushups
er Side Lunges (<6reps), 1 arm floor press (<6reps),
ulgarian Dumbbell Curls (<7reps), 65 30
ed Gladiator Press (1armPress)(<9reps), twist lunge climb rope Advanced Gladiator Press (1armPress)(<9reps)
hups on bar with towel, Flying push-ups (w/superman),
<8reps), 1 arm Jerk (<8reps), Pendulum Abs, 1 hand
kettlebell swings (<15reps) 65 18
weighted table (<10reps), renegade rows (<8reps), MuscleUp Pistols

ecline Speed Push Ups, V SitUp 25 120
PullUps, handstand pushups, PullUps handstand pushups
65 30
stand up (<10reps), Flying push-ups (w/flyes), 1 arm climb rope Nordic stand up (<10reps)
bs wheel, 1 arm snatch (<8reps), Standing Barbell
ssian Twist (<16reps), ToesToBar 65 20
get ups (<10reps), Pistols, renegade rows (<6reps), MuscleUp turkish get ups (<10reps)
pelvic tilt (<15reps), twist Push-up, Large Windshield
Wipers 25 20
PullUps PullUps
65
cher Lunges (<8reps), Complet Gladiator Press climb rope Zercher Lunges (<8reps)
<7reps), 1arm sumo deadlift (<8reps), Russian sitUps
everse pushups on bar, 1armPUSHups, bending
simulation (<40reps) 65 16
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
JOSÉ BATISTA

yond the Strength

g
peedEndur+AerobicPower(4'+8')
positions of strength and flexibility, acrobatic jumps
tions 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')
druped" and "spider") + (6'+6'+6') Agility Drills
'SpeedEndur+AerobicPower(12')
Endur+AerobicPower(1'15"+2'30"+5')
ung (or dance) + BREATH + HIPPO

+ "HOM" & meditation

ity to learn new Motor Skills; practice

s & personal defense); workout some
rowing, cycling, skiing, swimming,
NT!
JOSÉ BATISTA

exerc 3 exerc 4 exerc 5
Toe Touches (abs) renegade rows (<8reps) Pendulum Abs

100 8 100
weighted table (<20reps) Zercher Squat (<10reps) Dragon Flags
20 10 65
Gladiator Press (2outstretchedARMS)(<20reps) Superman ToesToBar
40 200 75
Hanging (or dip) leg raise 2 hands kettlebell swings (<14reps) Grasshopper Pushup
150 14 80
Pistols Indian PushUps
120 80
weighted Superman (<20reps) Large Windshield Wipers table
20 50 160
Pendulum Abs 2 Hands Anyhow (<10reps) renegade rows (<8reps)
120 20 8
bridge pushups
100
Zercher Side Lunges, toes up (<10reps) 2 Hands Anyhow (<8reps) 1arm lateral Stiff Leg deadlift (<7reps)
20 16 14
renegade rows (<8reps) Pistols 2 Hands Anyhow (<8reps)
8 120 16
Hanging (or dip) leg raise 1 arm Clean & Jerk (<6reps) Zercher Side Lunges (<6reps)
140 12 12
twist lunge (<9reps) reverse pushups on bar with towel Flying push-ups (w/superman)
18 100 35
weighted table (<10reps) renegade rows (<8reps) Decline Speed Push Ups
10 8 50
Flying push-ups (w/flyes) 1 arm Clean (<8reps) abs wheel

35 16 40
Pistols renegade rows (<6reps) single leg weighted pelvic tilt (<15reps)
120 6 30
Complet Gladiator Press (dumbbellFROMfloor)(<7reps) 1arm sumo deadlift (<8reps) Russian sitUps (<20reps)
14 8 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 exerc 8
Hanging (or dip) leg raise

140
renegade rows (<10reps) russian twist (<25)
10 25
20
weighted Superman (<20reps) Dragon Flags
20 65
Speed SItUps alternate incline dumbbell row (<10reps)
100 10
1arm reverse pushups russian twist (<25)
55 25
Bulgarian Dumbbell Curls (<7reps)

14
1 arm Jerk (<8reps) Pendulum Abs
16 120
Standing Barbell Russian Twist (<16reps) ToesToBar

16 75
Large Windshield Wipers

50
1armPUSHups bending simulation (<40reps)
60 40

exerc 9 exerc 10
1 Arm opposit Single Stiff Leg Deadlift (<10reps) Dragon Flags
10 65
1 Arm Single Stiff Leg Deadlift (<10reps) Spiderman Pushup
10 90
turkish get ups (<10reps) Slowly Toe Touches (abs)
20 105
1 Arm opposit Single Leg Deadlift (<10) 1 arm 1 leg plank
20 90
1 hand kettlebell swings (<15reps)
30

Number of TOTAL MAX Number of Provided for Available to

exerc 11
circuits REPS possible reps circuits Circuits
time in minutes time in minu

1 423 420 15 27
1 280 280 10 20
1 420 420 15 29
1arm sumo Stiff Leg deadlift (<10reps)
10 1 421 420 15 15
1 295 280 10 6
1 425 420 15 18
Russian sitUps (<20reps)
20 1 428 420 15 20
1 285 280 10 10
20 1 412 420 15 22
Available to
Circuits
Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps)
time in minute
20 1 419 420
15 21
1 285 280 10 11
1 418 420 15 23
1 283 280 10 7
1 95 0 0 -4
1 283 280 10 9
1 281 280 10 14
1 65 0 0 2
1 283 280 10 16

Warm up
workout + WL + Sets duration of Rest between
session PL WL + PL (WL + the set sets
CALCULATION OF THE POSSIBILITIES TO THE CIRCUITS

time in minutes time in minutes
PL) time in seconds
60 32.8 22.8 21 20 45
60 40.3 30.3 28 20 45
(after the Olympic Weight Lifts and the Powerlifts)

60 30.7 20.7 21 14 45
60 45.0 35.0 28 20 55
60 53.8 43.8 35 20 55
60 42.2 32.2 28 14 55
60 39.8 29.8 21 20 65
60 49.7 39.7 28 20 65
60 37.7 27.7 21 14 65
Warm up
workout + WL + duration of Rest between
session PL WL + PL Sets the set sets
(WL +
PL)
time in minutes 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 53.4 43.4 28 18 75
60 64.3 54.3 35 18 75
60 50.6 40.6 28 12 75
60 46.1 36.1 21 18 85
60 58.1 48.1 28 18 85
60 44.0 34.0 21 12 85

RMs: WEIGHT LIFTING
Snatch
SNATCH CLEAN JERK
repetitions Weight repetitions Weight repetitions Weight
RM RM RM
999.00 %rm achieved Lifted %rm achieved Lifted %rm achieved Lifted
100 1 999.00 999.0 100 1 999.00 999.0 100 1 999.00 999.0
94.0 2 0.0 94.0 2 0.0 94.0 2 0.0
Clean 91.0 3 0.0 91.0 3 0.0 91.0 3 0.0
88.0 4 0.0 88.0 4 0.0 88.0 4 0.0
86.0 5 0.0 86.0 5 0.0 86.0 5 0.0
999.00 83.6 6 0.0 83.6 6 0.0 83.6 6 0.0
81.2 7 0.0 81.2 7 0.0 81.2 7 0.0
78.8 8 0.0 78.8 8 0.0 78.8 8 0.0
Jerk 76.4 9 0.0 76.4 9 0.0 76.4 9 0.0
74.0 10 0.0 74.0 10 0.0 74.0 10 0.0
72.4 11 0.0 72.4 11 0.0 72.4 11 0.0
999.00 70.8 12 0.0 70.8 12 0.0 70.8 12 0.0
69.2 13 0.0 69.2 13 0.0 69.2 13 0.0
67.6 14 0.0 67.6 14 0.0 67.6 14 0.0
66.0 15 0.0 66.0 15 0.0 66.0 15 0.0
63.9 16 0.0 63.9 16 0.0 63.9 16 0.0
61.8 17 0.0 61.8 17 0.0 61.8 17 0.0
59.7 18 0.0 59.7 18 0.0 59.7 18 0.0
57.6 19 0.0 57.6 19 0.0 57.6 19 0.0
José Batista 55.5 20 0.0 55.5 20 0.0 55.5 20 0.0
53.4 21 0.0 53.4 21 0.0 53.4 21 0.0
51.3 22 0.0 51.3 22 0.0 51.3 22 0.0
49.2 23 0.0 49.2 23 0.0 49.2 23 0.0
47.1 24 0.0 47.1 24 0.0 47.1 24 0.0
45.0 25 0.0 45.0 25 0.0 45.0 25 0.0
44.0 26 0.0 44.0 26 0.0 44.0 26 0.0
43.0 27 0.0 43.0 27 0.0 43.0 27 0.0
42.0 28 0.0 42.0 28 0.0 42.0 28 0.0
41.0 29 0.0 41.0 29 0.0 41.0 29 0.0
40.0 30 0.0 40.0 30 0.0 40.0 30 0.0
RMs: POWERLIFTING RAW

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

Chin Ups
Weighted Chin Ups
0.00 %rm
repetitions
achieved
Weight
Lifted RM RMs SUMMARY
100 1 0.0
94.0 2 0.0
CHIN UPS
POWERLIFTING
WEIGHT
LIFTING
91.0 3 0.0
88.0 4 0.0
with
86.0 5 0.0 RAW
equipment
83.6 6 0.0
81.2 7 0.0 Snatch Squat Squat
78.8 8 0.0
999.0
999.0
999.0
0.0
76.4 9 0.0
74.0 10 0.0
72.4 11 0.0
José Batista 70.8 12 0.0
69.2 13 0.0 Clean Bech Pr. Bech Pr.
67.6 14 0.0
999.0
999.0
999.0
66.0 15 0.0
63.9 16 0.0
61.8 17 0.0
59.7 18 0.0
57.6 19 0.0 Jerk Dead Lift Dead Lift
55.5 20 0.0 999.0
999.0
999.0
53.4 21 0.0
51.3 22 0.0
49.2 23 0.0
47.1 24 0.0
45.0 25 0.0
44.0 26 0.0
43.0 27 0.0
42.0 28 0.0
41.0 29 0.0
40.0 30 0.0
PERSONAL TRAINING
Also: Programs and Education Sessions, directed and
adapted to the type of audience
www. youtube.com/SunTsuLuso

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

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

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

PERSONAL TRAINING

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

PERSONAL TRAINING

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

PERSONAL TRAINING

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

SNATCH
FIRST MONTH RM: 999.00
José Batista
Weight
Week 1
Monday: 3 sets of 5 reps with 50% of RM 499.5
Wednesday: 4 sets of 5 reps with 55% of RM 549.45
Friday: 3 sets of 2 reps with 70% of RM 699.3
Week 2
Week 3

SECOND MONTH Snatch
José Batista
Weight
Week 1
Week 2
Week 3
PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
CLEAN
José Batista
Weight
Week 1
Week 2
Week 3

SECOND MONTH Clean
José Batista
Weight
Week 1
Week 2
Week 3
PERSONAL TRAINING
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
JERK
José Batista
Weight
Week 1
Week 2
Week 3

SECOND MONTH Jerk
José Batista
Weight
Week 1
Week 2
Week 3
PERSONAL TRAINING
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
SQUAT
FIRST MONTH RM: 999.00 999.00
José Batista RAW Equip.
RAW Equip.
Weight Weight
Week 1
Monday: 3 sets of 5 reps with 50% of RM 499.5 499.5
Wednesday: 4 sets of 5 reps with 55% of RM 549.45 549.45
Friday: 3 sets of 2 reps with 70% of RM 699.3 699.3
Week 2
Week 3

SECOND MONTH SQUAT
José Batista
RAW Equip.
Weight Weight
Week 1
Week 2
Week 3
PERSONAL TRAINING
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
BENCH PRESS
FIRST MONTH RM: 999 999
RAW Equip.
Weight Weight
Week 1
Week 2
Week 3

SECOND MONTH BENCH PRESS
José Batista
RAW Equip.
Weight Weight
Week 1
Week 2
Week 3
PERSONAL TRAINING
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
DEAD LIFT
FIRST MONTH RM: 999 999
RAW Equip.
Weight Weight
Week 1
Week 2
Week 3

SECOND MONTH DEAD LIFT
José Batista
RAW Equip.
Weight Weight
Week 1
Week 2
Week 3
PERSONAL TRAINING
Phone 1: +351 938 555 447
Phone 2: +351 960 087 890
CNHIN UPS
José Batista
Weight
Week 1
Monday: 3 sets of 5 reps with 50% of RM 0
Wednesday: 4 sets of 5 reps with 55% of RM 0
Friday: 3 sets of 2 reps with 70% of RM 0
Week 2
Week 3

SECOND MONTH Chin Ups
José Batista
Weight
Week 1
Week 2
Week 3
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 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 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, SwáSthya Yôga, Hypopressiv Gymnastics,
George Hebert’s Natural Method, North American Bodybuilding, East Methodology on strength training
and the idea of toughening small structures on a isolated form, essential to the body’s global function.

Spontaneity, the Methodology’s rebel sister.

This physical fitness scheme has it’s centre line on the periodization of strength training, speed strength
and the ATP/CP energetic substrate reposition speed. After that, it’s 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 practitioner’s 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, SwáSthya Yôga, Hypopressiv Gymnastics, George Hebert’s Natural Method, North-
American Bodybduilding, East Methodology of Strength training and the idea of toughening small
structures on a isolated form, essential to the body’s 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 MR’s 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
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 microcycle’s 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 mesocycle’s structure, I also followed the principle of first setting the volume’s peak, and after
the intensity’s 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 athlete’s 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 evaluation’s microcycle structure allows itself a load variation in the microcycle
improving the MR achievement.

Personal Training
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.
Phone 1: +351 938 555 447
Phone 1: +351 938 555 447
Da ideia inicial à criação do conceito
Da ideia inicial à criação do conceito
José Batista
Em Julho de 2010 ocorreu-me proceder à análise da dialética "Aptidão" / "bem-estar", traduzida na

oposição do conceito CrossFit, que aparecia agora em força, para com a ideia de treino da força "ideal"
visando a prevenção primária (Saúde), 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, não queria perder o focus na necessidade de "bem estar geral" e a sua sustentabilidade e
maior perpétuação possível, associada às vantagens de correr o menor risco possível durante a
execução das tarefas que visassem a melhoria da condição física . Por outro lado, há efectivamente
vantagens em elevar a condição física para níveis que explorem o potencial genético do indivíduo,
fazendo-o "ser capaz de" e tornando-o "apto para". Entre essas vantagens poderão enumerar-se as
seguintes: Aumentar drasticamente as probabilidades de sobrevivência em caso de catástrofe, acidentes
de viação e outros; Ampliar o leque de possibilidades para a ocupação lúdica do tempo com actividades
mais exigentes; Obter uma maior sensação de "tarefa cumprida" e consequente satisfação para consigo
próprio; Embora ainda não de forma consensual, a elevação global das capacidades físicas a elevados
níveis, parece poder ter também um efeito protector geral no organísmo.
Tendo em conta tudo o descrito anteriormente, idealizei a definição de um programa de actividade

física a que chamei "CROSSTRAINING". Na concepção deste programa, optei pela "fusão" (à falta de
melhor palavra) entre os conceitos "CrossFit", "Entrenamiento Muscular de Klaus zimmermann",
"SwáSthya Yôga", Ginástica Hipopressiva, Método Natural de George Hebert, Bodybuilding norte-
americano, Metodologia de Leste para o Treino da força e a ideia de "fortalecer pequenas extruturas de
forma isolada, essenciais ao funcionamento global de corpo".
"Espontaneidade, irmã rebelde da Metodologia?"

Este programa de actividade física tem como eixo central uma periodização do treino da Força, da
Força Rápida e da velocidade de reposição do substrato energético ATP/CP. Sendo depois completado
com outros importantes elementos de treino, também periodizados em consonância com o referido
"eixo central". Alguns destes elementos estão previamente definidos na forma e no conteúdo, outros
apenas no conteúdo. Salvarguardei inclusivamnete o espaço para unidades de treino completamente
aleatórias, de conteúdo e forma seleccionados expontâneamente no momento da execução da
actividade, organizadas de maneira a não gerar qualquer conflito com a periodização geral dos restantes
componentes do treino.
Concepção do programa CROSSTRAINING:

Objectivos: Aptidão Geral, Saúde, estética corporal, integração eficaz no quotidiano do
praticante (6 sessões semanais, cinco de aprx. 1 h e uma sem limite de duração. Reduzidas
exigências de equipamento - 1 barra + suporte + discos)
Operacionalização: Opção pela "fusão" entre os conceitos "CrossFit",
"Entrenamiento Muscular de Klaus zimmermann", "SwáSthya Yôga", Ginástica Hipopressiva, Método
natural de George Hebert, Bodybuilding norte-americano, Metodologia de Leste para Treino da Força
e a ideia de "fortalecer pequenas estruturas de forma isolada, essenciais ao funcionamento global de
corpo".
JOSÉ BATISTA
EXPLICAÇÃO E JUSTIFICAÇÃO PARA AS OPÇÕES METODOLÓGICAS
REFERENTES À COMPONENTE DE TREINO DA FORÇA, DA FORÇA RÁPIDA E
DA VELOCIDADE DE REPOSIÇÃO DO SUBSTRATO ENERGÉTICO ATP/CP
JOSÉ BATISTA
Concebi esta planificação para a realização dos exercícios de Halterofilia (Snatch, Clean, Jerk), Powerlifting (Squat, Bench
Press, Dead Lift) e ChinUps. Devendo os 7 movimentos ser realizados 3 dias por semana (é imprescindível que se repare
bem na ondulação das percentagens da RM, bem como das repetições e séries prescritas, de modo a que se possa fazer
uma adequada avaliação deste projecto de treino).
Esta ondulação da solicitação da Força Rápida, da Força Máxima e da velocidade de reposição dos substratos energéticos
ATP/CP, constitui o eixo central de todo o programa de treino "CROSSTRAINING"
Como nota deixo o seguinte esquema representativo da relação VOLUME/INTENSIDADE DA CARGA que adoptei:
NO MICROCICLO
VOLUME: ii iii i
INTENSIDADE: i ii iii
NO MESOCICLO
VOLUME: ii iii ii
INTENSIDADE: i ii iii
Na extrutura do microciclo introduzi o pico de Intensidade só depois do pico de Volume. Preferi também uma progressão
da garga de treino menos acelerada no início da semana do que a "desaceleração" atribuida à regressão da carga no final
da semana.
Na extrutura do mesociclo segui também o princípio de colocar primeiro o pico de Volume e só depois o de Intensidade.
Iniciei com um microciclo de Intrensidade e Volume intermédios, para passar depois um microciclo de Volume elevado e
Intensidade intermédia, seguido de um microciclo de Intensidade elevada e Volume intermédio. Finalizando com um
microciclo de recuperação
Na linha de progreção do 1º para o 2º mesociclo verifica-se também um acréscimo na Intensidade e um decréscimo no

volume.
DENSIDADE DA CARGA:
Deve-se ter em conta que um dos objectivos é a melhoria da velocidade de reposição do substracto energético ATP/CP.
Por isso as pausas serão sempre incompletas. A Densidade decresce nos três primeiros microciclos de cada mesociclo. A
Densidade média decresce também na transição do 1º para o 2º mesociclo.
NOTA: Esta planificacação pretendeu acima de tudo constituir um instrumento operacional e acessível, até ao comum
frequentador de ginásio. Obviamente que o RM, encontrado no 3º microciclo do 2º mesociclo, ficará aquém do RM que o
atleta detem na realidade. Isto verifica-se pela carga acomulada ao longo dos 2 microciclos anteriores e na 1ª parte desse
mesmo microciclo. Este facto poderá no entanto funcionar como garantia de que não se irá alcançar o overtraining, pelos
2% a 6% a que este "RM encontrado" ficará do "RM real".
Se se quizer obter o real RM do atleta, dever-se-á realizar um microciclo de avaliação depois do 4º microciclo do 2º
mesociclo. Dado que, para além de nessa altura já se verificar alguma supercompensação, a extrutura do microciclo de
avaliação permite ela mesma uma oscilação da carga no microciclo a beneficiar a obtenção do RM.
PERSONAL TRAINING


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

Crosstraining - Performance

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CROSSTRAINIG PROJECT, by José Batista.

Almost all workout sessions takes 60 minutes or less.

1 CIRCUIT (no rest)

PullUps, Pistols, weighted table (<20reps), Zercher Squat (<10reps),

Climb rope, Russian sitUps (<20reps), Gladiator Press

Climb rope, abs wheel, weighted Superman (<20reps), Large Windshield

MuscleUp, Bear Complex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps),

Climb rope, handstand pushups, Zercher Side Lunges toes up (<10reps), 2

Climb rope, Advanced Gladiator Press (1armPress)(<9reps), twist lunge

3 x 1 ### 3 x 1 799.2 3 x 1 ### 3 x 1 799.2 3 x 1 799.2 3 x 1 ### 3x1 0.0

MuscleUp, Pistols, weighted table (<10reps), renegade rows (<8reps),

Climb rope, Nordic stand up (<10reps), Flying push-ups (w/flyes), 1 arm

MuscleUp, turkish get ups (<10reps), Pistols, renegade rows (<6reps),

4 x 4 ### 4 x 4 849.2 4 x 4 ### 4 x 4 849.2 4 x 4 849.2 4 x 4 ### 4x4 0.0 PullUps

Climb rope, Zercher Lunges (<8reps), Complet Gladiator Press

3 x 1 ### 3 x 1 949.1 3 x 1 ### 3 x 1 949.1 3 x 1 949.1 3 x 1 ### 3x1 0.0

CROSSTRAINIG PROJECT, by José Batista.

Powerlifting with equipment Training tasks that go beyond the Strength

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

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

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

Tues 60'Fartlek(Int.75%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(14')

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

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

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

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

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

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

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

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

4 x 2 ### 5 x 2 699.3 4 x 2 ###

4 x 1 ### 6 x 1 899.1 4 x 1 ###

3 x 2 ### 4 x 2 799.2 3 x 2 ###

3 x 1 ### 5 x 1 949.1 3 x 1 ###

CROSSTRAINIG PROJECT, by José Batista.

If you want to optimize performance in your sport

CROSSTRAINIG PROJECT, by José Batista.

rest) 1set only:

squat (<12reps), Hanging (or dip) leg raise, 2 hands

ndstand pushups, Pistols, Indian PushUps,

plex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps),

weighted table (<10reps), renegade rows (<8reps), MuscleUp Pistols

CROSSTRAINIG PROJECT, by José Batista.

yond the Strength

ortant aerobic component

portant aerobic component

portant aerobic component

ung (or dance) + BREATH + HIPPO

portant aerobic component

portant aerobic component

portant aerobic component

ung (or dance) + BREATH + HIPPO

CROSSTRAINIG PROJECT, by José Batista.

ity to learn new Motor Skills; practice

CROSSTRAINIG PROJECT, by José Batista.

exerc 3 exerc 4 exerc 5

Toe Touches (abs) renegade rows (<8reps) Pendulum Abs

Pendulum Abs 2 Hands Anyhow (<10reps) renegade rows (<8reps)

renegade rows (<8reps) Pistols 2 Hands Anyhow (<8reps)

Flying push-ups (w/flyes) 1 arm Clean (<8reps) abs wheel

CROSSTRAINIG PROJECT, by José Batista.

Bulgarian Lunges (<10reps)

weighted Superman (<20reps)