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.

Snatch
Mond

Clean

Jerk

Squat

Bench Press

Dead Lift

Weighted Chin Ups
3x5 0.0 Mond

1 CIRCUIT (no rest)
- Not reach the muscle fail MuscleUp, handstand pushups, Toe Touches (abs), renegade rows (<8reps), Pendulum Abs, Bulgarian Lunges (<10reps), Hanging (or dip) leg raise PullUps, Pistols, weighted table (<20reps), Zercher Squat (<10reps), Dragon Flags Climb rope, Russian sitUps (<20reps), Gladiator Press (2outstretchedARMS)(<20reps), Superman, ToesToBar, Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps) MuscleUp, over head squat (<12reps), Hanging (or dip) leg raise, 2 hands kettlebell swings (<14reps), Grasshopper Pushup, weighted Superman (<20reps), renegade rows (<10reps), russian twist (<25), 1 Arm opposit Single Stiff Leg Deadlift (<10reps), Dragon Flags, 1arm sumo Stiff Leg deadlift (<10reps) PullUps, handstand pushups, Pistols, Indian PushUps, Climb rope, abs wheel, weighted Superman (<20reps), Large Windshield Wipers, table, V Sit Up, Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) MuscleUp, Bear Complex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps), renegade rows (<8reps), weighted Speed Pushups (<10reps), weighted Superman (<20reps), Dragon Flags, 1 Arm Single Stiff Leg Deadlift (<10reps), Spiderman Pushup, Russian sitUps (<20reps), 1 Arm Single Leg Deadlift (<10reps), PullUps, Pistols, bridge pushups Climb rope, handstand pushups, Zercher Side Lunges toes up (<10reps), 2 Hands Anyhow (<8reps), 1arm lateral Stiff Leg deadlift (<7reps), one arm press (<7reps), Speed SItUps, alternate incline dumbbell row (<10reps), turkish get ups (<10reps), Slowly Toe Touches (abs), Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps)

REST

REST

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

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

Wed

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

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

4x5

0.0

Frid

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

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

3x2

0.0

Mond

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

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

4x5

0.0

Wed

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

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

5x5 4x2

0.0 0.0

Frid

Mond

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

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

3x5

0.0

Wed

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

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

4x5

0.0

Frid

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

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

3x2

0.0

Fri We Mon

FREE CIRCUITS: Stations diversification (not only with strength elements), but w/ a minimum of 3 PL and/or WL movs (or derivatives of these direct mov.). There is the possibility to overcome the muscular failure at stations with strength elements.

SASA (no forcing)

+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikung exercises)
3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3 x 4 599.4 3x4 0.0 MuscleUp, turkish get ups (<10reps), renegade rows (<8reps), Pistols, 2 Hands Anyhow (<8reps), Extended Position Push Up, 1arm reverse pushups, russian twist (<25), 1 Arm opposit Single Leg Deadlift (<10), 1 arm 1 leg plank, Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps) PullUps, handstand pushups, Hanging (or dip) leg raise, 1 arm Clean & Jerk (<6reps), Zercher Side Lunges (<6reps), 1 arm floor press (<6reps), Bulgarian Dumbbell Curls (<7reps), Climb rope, Advanced Gladiator Press (1armPress)(<9reps), twist lunge (<9reps), reverse pushups on bar with towel, Flying push-ups (w/superman), 1arm lateral deadlift (<8reps), 1 arm Jerk (<8reps), Pendulum Abs, 1 hand kettlebell swings (<15reps) MuscleUp, Pistols, weighted table (<10reps), renegade rows (<8reps), Decline Speed Push Ups, V SitUp PullUps, handstand pushups, Climb rope, Nordic stand up (<10reps), Flying push-ups (w/flyes), 1 arm Clean (<8reps), abs wheel, 1 arm snatch (<8reps), Standing Barbell Russian Twist (<16reps), ToesToBar MuscleUp, turkish get ups (<10reps), Pistols, renegade rows (<6reps), single leg weighted pelvic tilt (<15reps), twist Push-up, Large Windshield Wipers PullUps Climb rope, Zercher Lunges (<8reps), Complet Gladiator Press (dumbbellFROMfloor)(<7reps), 1arm sumo deadlift (<8reps), Russian sitUps (<20reps), 1arm reverse pushups on bar, 1armPUSHups, bending simulation (<40reps) Mond Frid Wed Mond Frid Wed Mond Frid Wed

Mond

Wed

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

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

4x4

0.0

Frid

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

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

3x1

0.0

Wed Mond

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

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

4x4

0.0 0.0 0.0

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

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

5x4 4x1

Wed Mond

Frid

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

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

3x4

0.0 0.0

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

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

4x4

Frid

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

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

3x1

0.0

Fri We Mon

FREE CIRCUITS: Stations diversification (not only with strength elements), but w/ a minimum of 3 PL and/or WL movs (or derivatives of these direct mov.). There is the possibility to overcome the muscular failure at stations with strength elements.

SASA (no forcing)

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

NOTES: SASA consists in a choreography of fluid transitions between more than 70 Yoga postures. I developed this choreography with the aim of stimulate the internal organs,

improve posture, develop the capacity of relaxation, deepen body awareness, develop general endurance and contribute to overall balance. The weight shown in the table above for each Weighted-Chin-Ups workout is calculated as follows: Body weight plus the additional resistance (dumbbell or weight belt). If the table prescribes for a Weighted Chin-Ups workout, for example 90kg, and the athlete weighs 80kg, the athlete should add a weight of 10kg (dumbbell, or weight belt). You may choose to do the powerlifting movements RAW or with equipment (suit / shirt). You can even alternet it from workout to workout. There is a separate table to put the athlete's RMs with suit / shirt. The "climb rope" may be replaced by "climbing the towel" (towel hanging on the bar). The "Kettlebell swings" may be replaced by "Dumbbell swings". Almost all workout sessions takes 60 minutes or less. In the second microcycle of each mesocycle, the Wednesday's workout takes 70 minutes. JOSÉ BATISTA

CROSSTRAINIG PROJECT, by José Batista.

Frid

Wed

Mond

Frid

Wed

Mond

Frid

Wed

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

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

NOTES: SASA consists in a choreography of fluid transitions between more than 70 Yoga postures. I developed this choreography with the aim of stimulate the internal organs,

CROSSTRAINIG PROJECT, by 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.

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
Rest: Squat Wed Mond Bench Press Dead Lift

Training tasks that go beyond the Strength Training
Tues Thursday

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

60'Fartlek(Int.60%): 15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(4'+8')
10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (10'+10') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"

45"

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

Frid

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

Sat Tues Thursday

Free Workout: Should include an important aerobic component 60'Fartlek(Int.75%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(14')
10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (12'+12') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"

Wed Mond

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

55"

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

Frid

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

Sat Tues Thursday

Free Workout: Should include an important aerobic component
60'Fartlek(Int.90%):15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(2'+3'+5') 10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 15' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (10'+10') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"

Wed Mond

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

1'05"

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

Frid

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

Sat Tues day Thurs day Satur day Tues Thursday

Free Workout: Should include an important aerobic component

Frid Wed Mond

SASA (no forcing) PRESSURE + Taichi/Chikung (or dance) + BREATH + HIPPO + "HOM" & meditation

Wed Mond

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

Interval Run(Int.60%): 15'tecn+15'speed+15'JumpEndur+AerobicPower(3'+7')
10' WarmUp + 25' Gymnastics: 15' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 10' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (6'+6'+6') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"

1'05"

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

Frid

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

Sat Tues Thursday

Free Workout: Should include an important aerobic component
Interval Run(Int.75%): 15'tecn+15'Jumps+15'SpeedEndur+AerobicPower(12')
10' WarmUp + 25' Gymnastics: 15' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 10' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (7'+7'+7') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"

Wed Mond

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

1'15"

5 x 4 749.3 6 x 4 749.3 5 x 4 749.3

Frid

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

Sat Tues Thursday

Free Workout: Should include an important aerobic component
Interval Run(Int.90%):15'tecn+15'speed+15'JumpEndur+AerobicPower(1'15"+2'30"+5') 10' WarmUp + 25' Gymnastics: 15' Practice and improve angular positions of strength and flexibility, acrobatic jumps and displacements/balance + 10' Circuit (sequence of several positions of strength and flexibility, displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") + (5'+5'+5') Agility Drills Circuits: Burpees, skip rope (several sequences) or Jumping Jacks, 1;2;3;4clap pushups; MMA/WT sequences, getUp/LieDown and roll in various ways, explosive "2 feet Jumps"

Wed Mond

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

1'25"

4 x 4 849.2 5 x 4 849.2 4 x 4 849.2

Frid

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

Sat Tues day Thurs day Satur day

Free Workout: Should include an important aerobic component

Frid Wed Mond

SASA (no forcing) PRESSURE + Taichi/Chikung (or dance) + BREATH + HIPPO + "HOM" & meditation

CROSSTRAINIG PROJECT, by José Batista.

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.

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 MAIL: boaforma.pt@gmail.com

CROSSTRAINIG PROJECT, by José Batista.

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.

rest)
- Not reach the muscle fail -

1set only: exerc 1 MuscleUp 25
PullUps

exerc 2 handstand pushups

and pushups, Toe Touches (abs), renegade rows bs, Bulgarian Lunges (<10reps), Hanging (or dip) leg raise

30
Pistols 120 Russian sitUps (<20reps) 20 over head squat (<12reps) 12 handstand pushups abs wheel 40 Bear Complex (<6)

hted table (<20reps), Zercher Squat (<10reps), Dragon Flags

65

Russian sitUps (<20reps), Gladiator Press climb rope <20reps), Superman, ToesToBar, Reverse grip plate ers extended on the plate's hole) (<10reps) 65

squat (<12reps), Hanging (or dip) leg raise, 2 hands 14reps), Grasshopper Pushup, weighted Superman e rows (<10reps), russian twist (<25), 1 Arm opposit adlift (<10reps), Dragon Flags, 1arm sumo Stiff Leg deadlift (<10reps)

MuscleUp 25
PullUps 65

ndstand pushups, Pistols, Indian PushUps,

el, weighted Superman (<20reps), Large Windshield p, Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps)

climb rope 65 MuscleUp 25 PullUps 65

30

lex (<6), Pendulum Abs, 2 Hands Anyhow (<10reps), eps), weighted Speed Pushups (<10reps), weighted ps), Dragon Flags, 1 Arm Single Stiff Leg Deadlift Pushup, Russian sitUps (<20reps), 1 Arm Single Leg Deadlift (<10reps),

30
Pistols 120 handstand pushups

PullUps, Pistols, bridge pushups

d pushups, Zercher Side Lunges toes up (<10reps), 2 ps), 1arm lateral Stiff Leg deadlift (<7reps), one arm climb rope ed SItUps, alternate incline dumbbell row (<10reps), reps), Slowly Toe Touches (abs), Reverse grip plate 65 ers extended on the plate's hole) (<10reps)

30

d/or WL movs e the muscular failure at stations with strength

chikung exercises) turkish get ups (<10reps) 20
handstand pushups

et ups (<10reps), renegade rows (<8reps), Pistols, 2 MuscleUp 8reps), Extended Position Push Up, 1arm reverse (<25), 1 Arm opposit Single Leg Deadlift (<10), 1 arm grip plate lifting (fingers extended on the plate's hole) 25 (<10reps)

pushups, Hanging (or dip) leg raise, 1 arm Clean & er Side Lunges (<6reps), 1 arm floor press (<6reps), ulgarian Dumbbell Curls (<7reps),

PullUps 65

30
Advanced Gladiator Press (1armPress)(<9reps) 18 Pistols 120 handstand pushups
30

climb rope ed Gladiator Press (1armPress)(<9reps), twist lunge ups on bar with towel, Flying push-ups (w/superman), <8reps), 1 arm Jerk (<8reps), Pendulum Abs, 1 hand 65 kettlebell swings (<15reps) MuscleUp 25 PullUps
65

weighted table (<10reps), renegade rows (<8reps), ecline Speed Push Ups, V SitUp PullUps, handstand pushups,

stand up (<10reps), Flying push-ups (w/flyes), 1 arm climb rope heel, 1 arm snatch (<8reps), Standing Barbell Russian Twist (<16reps), ToesToBar 65

Nordic stand up (<10reps) 20 turkish get ups (<10reps)

get ups (<10reps), Pistols, renegade rows (<6reps), pelvic tilt (<15reps), twist Push-up, Large Windshield Wipers PullUps

MuscleUp 25 PullUps

20
Zercher Lunges (<8reps) 16

65 cher Lunges (<8reps), Complet Gladiator Press climb rope <7reps), 1arm sumo deadlift (<8reps), Russian sitUps everse pushups on bar, 1armPUSHups, bending 65 simulation (<40reps)

d/or WL movs he muscular failure at stations with strength

chikung exercises)

aphy with the aim of stimulate the internal organs, verall balance. The weight shown in the table above belt). If the table prescribes for a Weighted Chin-Ups You may choose to do the powerlifting movements hlete's RMs with suit / shirt. The "climb rope" may be Almost all workout sessions takes 60 minutes or less. JOSÉ BATISTA

CROSSTRAINIG PROJECT, by José Batista.

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.

yond the Strength g

peedEndur+AerobicPower(4'+8')

positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (10'+10') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,

ortant aerobic component

JumpEndur+AerobicPower(14')

positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (12'+12') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,

portant aerobic component

eedEndur+AerobicPower(2'+3'+5')

positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (10'+10') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,

portant aerobic component

ung (or dance) + BREATH + HIPPO + "HOM" & meditation

JumpEndur+AerobicPower(3'+7')

positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (6'+6'+6') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,

portant aerobic component

5'SpeedEndur+AerobicPower(12')

positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (7'+7'+7') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,

portant aerobic component

Endur+AerobicPower(1'15"+2'30"+5')

positions of strength and flexibility, acrobatic jumps ions of strength and flexibility, displacements and druped" and "spider") + (5'+5'+5') Agility Drills s, 1;2;3;4clap pushups; MMA/WT sequences,

portant aerobic component

ung (or dance) + BREATH + HIPPO + "HOM" & meditation

CROSSTRAINIG PROJECT, by José Batista.

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.

ty to learn new Motor Skills; practice s & personal defense); workout some rowing, cycling, skiing, swimming, NT!
JOSÉ BATISTA

CROSSTRAINIG PROJECT, by José Batista.

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.

exerc 3 Toe Touches (abs) 100 weighted table (<20reps) 20 Gladiator Press (2outstretchedARMS)(<20reps) 40 Hanging (or dip) leg raise 150 Pistols 120 weighted Superman (<20reps) 20 Pendulum Abs 120 bridge pushups 100 Zercher Side Lunges, toes up (<10reps) 20

exerc 4 renegade rows (<8reps) 8 Zercher Squat (<10reps) 10 Superman 200 2 hands kettlebell swings (<14reps)

exerc 5 Pendulum Abs 100 Dragon Flags 65 ToesToBar 75 Grasshopper Pushup 80

14
Indian PushUps 80 Large Windshield Wipers 50

table 160 renegade rows (<8reps) 8

2 Hands Anyhow (<10reps) 20

2 Hands Anyhow (<8reps) 16

1arm lateral Stiff Leg deadlift (<7reps) 14

renegade rows (<8reps) 8 Hanging (or dip) leg raise 140 twist lunge (<9reps) 18 weighted table (<10reps) 10 Flying push-ups (w/flyes) 35 Pistols 120

Pistols 120 1 arm Clean & Jerk (<6reps)

2 Hands Anyhow (<8reps) 16 Zercher Side Lunges (<6reps) 12 Flying push-ups (w/superman) 35 Decline Speed Push Ups 50 abs wheel 40 single leg weighted pelvic tilt (<15reps) 30

12
reverse pushups on bar with towel 100 renegade rows (<8reps) 8 1 arm Clean (<8reps) 16 renegade rows (<6reps) 6

Complet Gladiator Press (dumbbellFROMfloor)(<7reps) 14

1arm sumo deadlift (<8reps) 8

Russian sitUps (<20reps) 20

CROSSTRAINIG PROJECT, by José Batista.

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.

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.

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.

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

CROSSTRAINIG PROJECT, by José Batista.

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.

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.

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.

exerc 7 Hanging (or dip) leg raise 140

exerc 8

renegade rows (<10reps) 10 Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) 20 weighted Superman (<20reps) 20

russian twist (<25) 25

Dragon Flags 65

Speed SItUps 100

alternate incline dumbbell row (<10reps) 10

1arm reverse pushups 55 Bulgarian Dumbbell Curls (<7reps) 14 1 arm Jerk (<8reps) 16

russian twist (<25) 25

Pendulum Abs 120

Standing Barbell Russian Twist (<16reps) 16 Large Windshield Wipers 50

ToesToBar 75

1armPUSHups 60

bending simulation (<40reps) 40

CROSSTRAINIG PROJECT, by José Batista.

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.

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.

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.

exerc 9

exerc 10

1 Arm opposit Single Stiff Leg Deadlift (<10reps) 10

Dragon Flags 65

1 Arm Single Stiff Leg Deadlift (<10reps) 10

Spiderman Pushup 90

turkish get ups (<10reps)
20

Slowly Toe Touches (abs) 105

1 Arm opposit Single Leg Deadlift (<10) 20

1 arm 1 leg plank 90

1 hand kettlebell swings (<15reps) 30

CROSSTRAINIG PROJECT, by José Batista.

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.

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.

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.

exerc 11

Number of circuits

TOTAL MAX Number of possible reps REPS
1 1

Provided for circuits

Available to Circuits

time in minutes

time in minut

423 280 420

420 280 420

15 10 15

27 20 29

1 1arm sumo Stiff Leg deadlift (<10reps) 10 1 1 1 Russian sitUps (<20reps) 20 1 1 Reverse grip plate lifting (fingers extended, on the plate's hole) (<10reps) 20 1

421 295 425

420 280 420

15 10 15

15 6 18

428 285

420 280

15 10

20 10

412

420

15

22

Available to Circuits Reverse grip plate lifting (fingers extended on the plate's hole) (<10reps) 20 1

time in minutes

419

420

15 10

21 11

1

285 418 283
95

280 420 280
0 0

1

15 10

23 7
-4

1 1 1

283 281 65 283

280 280 0 280

10 10 0

9 14 2

1 1

1

10

16

CROSSTRAINIG PROJECT, by José Batista.

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.

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.

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.

workout Warm up session + WL + PL
time in minutes 60 60

WL + PL

Sets (WL + PL)
21 28

duration of the set

Rest between sets

CALCULATION OF THE POSSIBILITIES TO THE CIRCUITS (after the Olympic Weight Lifts and the Powerlifts)

time in minutes 32.8 40.3 22.8 30.3

time in seconds 20 20 45 45

60

30.7

20.7

21

14

45

60 60

45.0 53.8

35.0 43.8

28 35

20 20

55 55

60

42.2

32.2

28

14

55

60 60

39.8 49.7

29.8 39.7

21 28

20 20

65 65

60

37.7

27.7

21

14

65

workout Warm up session + WL + PL
time in minutes

WL + PL

Sets (WL + PL)

duration of the set

Rest between sets

time in minutes

time in seconds

60

39.1

29.1

21

18

65

60

48.7

38.7

28

18

65

60

37.0

27.0

21

12

65

60 60

53.4 64.3

43.4 54.3

28 35

18 18

75 75

60

50.6

40.6

28

12

75

60 60

46.1 58.1

36.1 48.1

21 28

18 18

85 85

60

44.0

34.0

21

12

85

CROSSTRAINIG PROJECT, by José Batista.

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.

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.

RMs:
Snatch

WEIGHT LIFTING
CLEAN JERK

SNATCH
%rm repetitions achieved Weight Lifted

999.00
Clean

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

%rm

repetitions achieved

Weight Lifted

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

%rm

repetitions achieved

Weight Lifted

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

999.00
Jerk

999.00

José Batista

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0 41.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

999.00

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0 41.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

999.00

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0 41.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

999.00

40.0

30

0.0

40.0

30

0.0

40.0

30

0.0

RMs: POWERLIFTING RAW
Squat

SQUAT
%rm repetitions achieved Weight Lifted

BENCH PRESS

DEAD LIFT

999.00
Bech Press

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

%rm

repetitions achieved

Weight Lifted

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

%rm

repetitions achieved

Weight Lifted

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

999.00
Dead Lift

999.00

José Batista

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

999.00

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

999.00

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

999.00

41.0 40.0

29 30

0.0 0.0

41.0 40.0

29 30

0.0 0.0

41.0 40.0

29 30

0.0 0.0

RMs: CHIN UPS
Chin Ups

Weighted Chin Ups
%rm repetitions achieved Weight Lifted

0.00

RM
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

RMs SUMMARY
CHIN UPS POWERLIFTING
RAW with equipment

José Batista

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27

Snatch

Clean

WEIGHT LIFTING
Jerk

Squat

Squat

999.0 999.0 999.0

Bech Pr.

Dead Lift

999.0 999.0 999.0

Bech Pr.

Dead Lift

999.0 999.0 999.0

0.0

42.0 41.0 40.0

28 29 30

0.0 0.0 0.0

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RMs: POWERLIFTING with equipment
Squat

SQUAT
%rm repetitions achieved Weight Lifted

BENCH PRESS

DEAD LIFT

999.00
Bech Press

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

%rm

repetitions achieved

Weight Lifted

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

%rm

repetitions achieved

Weight Lifted

999.00
Dead Lift

999.00

José Batista

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

999.00

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

999.00

100 94.0 91.0 88.0 86.0 83.6 81.2 78.8 76.4 74.0 72.4 70.8 69.2 67.6 66.0 63.9 61.8 59.7 57.6 55.5 53.4 51.3 49.2 47.1 45.0 44.0 43.0 42.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

999.00

41.0 40.0

29 30

0.0 0.0

41.0 40.0

29 30

0.0 0.0

41.0 40.0

29 30

RY

PERSONAL TRAINING

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PERSONAL TRAINING

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LIFT

RM
999.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

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MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447 Phone 2: +351 960 087 890 MSN: suntsu__@hotmail.com

PERSONAL TRAINING

Also: Programs and Education Sessions, directed and adapted to the type of audience
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MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890 MSN: suntsu__@hotmail.com

cted and

cted and

cted and

FIRST MONTH
José Batista

SNATCH
RM: 999.00

Weight
Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 549.45 699.3

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
599.4 649.35 799.2

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
699.3 749.25 899.1

SECOND MONTH
José Batista

Snatch

Weight
Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
599.4 649.35 799.2

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
699.3 749.25 899.1

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
799.2 849.15 949.05

PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience

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If you want to optimize performance in your sport

If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:

MAIL: boaforma.pt@gmail.com

Phone 1: +351 938 555 447

Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com

CLEAN
FIRST MONTH
José Batista RM: 999.00

Weight
Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 549.45 699.3

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
599.4 649.35 799.2

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
699.3 749.25 899.1

SECOND MONTH
José Batista

Clean

Weight
Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
599.4 649.35 799.2

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
699.3 749.25 899.1

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
799.2 849.15 949.05

PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience

I propose an innovative approach
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If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:

MAIL: boaforma.pt@gmail.com

Phone 1: +351 938 555 447

Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com

JERK
FIRST MONTH
José Batista RM: 999.00

Weight
Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 549.45 699.3

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
599.4 649.35 799.2

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
699.3 749.25 899.1

SECOND MONTH
José Batista

Jerk

Weight
Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
599.4 649.35 799.2

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
699.3 749.25 899.1

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
799.2 849.15 949.05

PERSONAL TRAINING
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If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:

MAIL: boaforma.pt@gmail.com

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com

SQUAT
FIRST MONTH
José Batista RM: 999.00 RAW 999.00 Equip. RAW Equip. Weight Weight

Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 549.45 699.3 499.5 549.45 699.3

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
599.4 649.35 799.2 599.4 649.35 799.2

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
699.3 749.25 899.1 699.3 749.25 899.1

SECOND MONTH
José Batista

SQUAT RAW Equip. Weight Weight

Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
599.4 649.35 799.2 599.4 649.35 799.2

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
699.3 749.25 899.1 699.3 749.25 899.1

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
799.2 849.15 949.05 799.2 849.15 949.05

PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience

I propose an innovative approach
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If you want to optimize performance in your sport If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:

MAIL: boaforma.pt@gmail.com

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

MSN: suntsu__@hotmail.com

BENCH PRESS
FIRST MONTH
José Batista RM: 999 RAW 999 Equip. RAW Weight Equip. Weight

Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 549.45 699.3 499.5 549.45 699.3

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
599.4 649.35 799.2 599.4 649.35 799.2

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
699.3 749.25 899.1 699.3 749.25 899.1

SECOND MONTH
José Batista

BENCH PRESS RAW Weight Equip. Weight

Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
599.4 649.35 799.2 599.4 649.35 799.2

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
699.3 749.25 899.1 699.3 749.25 899.1

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
799.2 849.15 949.05 799.2 849.15 949.05

PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience

I propose an innovative approach
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If you want to optimize performance in your sport

If you are looking to recover / improve your health and physical appearance; Or if you pursue a sustainable, integrating physical activity in the whole of your life, contact me:

MAIL: boaforma.pt@gmail.com

Phone 1: +351 938 555 447

Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com

DEAD LIFT
FIRST MONTH
José Batista RM: 999 RAW 999 Equip. RAW Equip. Weight Weight

Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
499.5 499.5

549.45 549.45 699.3 699.3

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
599.4 599.4

649.35 649.35 799.2 799.2

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
699.3 699.3

749.25 749.25 899.1 899.1

SECOND MONTH
José Batista

DEAD LIFT RAW Equip. Weight Weight

Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
599.4 599.4

649.35 649.35 799.2 799.2

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
699.3 699.3

749.25 749.25 899.1 899.1

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
799.2 799.2

849.15 849.15 949.05 949.05

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:

MAIL: boaforma.pt@gmail.com

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

MSN: suntsu__@hotmail.com

FIRST MONTH
José Batista

CNHIN UPS
RM: 0.00

Weight
Week 1 Monday: 3 sets of 5 reps with 50% of RM Wednesday: 4 sets of 5 reps with 55% of RM Friday: 3 sets of 2 reps with 70% of RM
0 0 0

Week 2 Monday: 4 sets of 5 reps with 60% of RM Wednesday: 5 sets of 5 reps with 65% of RM Friday: 4 sets of 2 reps with 80% of RM
0 0 0

Week 3 Monday: 3 sets of 5 reps with 70% of RM Wednesday: 4 sets of 5 reps with 75% of RM Friday: 3 sets of 2 reps with 90% of RM
0 0 0

SECOND MONTH
José Batista

Chin Ups

Weight
Week 1 Monday: 3 sets of 4 reps with 60% of RM Wednesday: 4 sets of 4 reps with 65% of RM Friday: 3 sets of 1 reps with 80% of RM
0 0 0

Week 2 Monday: 4 sets of 4 reps with 70% of RM Wednesday: 5 sets of 4 reps with 75% of RM Friday: 4 sets of 1 reps with 90% of RM
0 0 0

Week 3 Monday: 3 sets of 4 reps with 80% of RM Wednesday: 4 sets of 4 reps with 85% of RM Friday: 3 sets of 1 reps with 95% of RM
0 0 0

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:

MAIL: boaforma.pt@gmail.com

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com

  

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.  

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 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.  

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 I propose an innovative approach If you want to optimize performance in your sport; If you are looking to recover/ improve your health and aesthetics; Or if you pursue a tenable balance, integrating physical activity in your life, call me. MAIL: boaforma.pt@gmail.com Phone 1: +351 938 555 447 Phone 1: +351 938 555 447 MSN: suntsu__@hotmail.com

Da ideia inicial 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 norteamericano, 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 i ii iii INTENSIDADE: NO MESOCICLO VOLUME: ii iii i ii ii iii INTENSIDADE:

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
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:

MAIL: boaforma.pt@gmail.com

Phone 1: +351 938 555 447 Phone 2: +351 960 087 890
MSN: suntsu__@hotmail.com