CROSSTRAINIG PROJECT, by José Batista.

Almost all workout sessions takes 60 minutes or less.

In the second microcycle, the Wednesday's workout takes 65 minutes.

CIRCUITS (no rest)

REST

REST
Bench Weighted
Snatch Clean Jerk Squat Dead Lift - Not
Press Chin Ups
reach the muscle fail -
Wed Mond

Wed Mond
20' : 1set MuscleUp + Traditional "bodybuilding exercises
2 x 9 42.6 2 x 9 42.6 2 x 9 42.6 2 x 9 42.6 2 x 9 42.6 2x9 42.6 2 x 9 42.6 for body aesthetics" [abs + Full Body (15-25reps)]

25' : 1set PullUps + Traditional "bodybuilding exercises

40"

40"
3 x 9 46.9 3 x 9 46.9 3 x 9 46.9 3 x 9 46.9 3 x 9 46.9 3x9 46.9 3 x 9 46.9 for body aesthetics" [abs + Full Body (15-25reps)]

20' : 1set MuscleUp + Traditional "bodybuilding exercises

Frid

Frid
2 x 6 59.7 2 x 6 59.7 2 x 6 59.7 2 x 6 59.7 2 x 6 59.7 2x6 59.7 2 x 6 59.7 for body aesthetics" [abs + Full Body (15-25reps)]
Wed Mond

Wed Mond
25' : 1set PullUps + Traditional "bodybuilding exercises
3 x 9 51.1 3 x 9 51.1 3 x 9 51.1 3 x 9 51.1 3 x 9 51.1 3x9 51.1 3 x 9 51.1 for body aesthetics" [abs + Full Body (15-25reps)]

20' : 1set MuscleUp + Traditional "bodybuilding exercises

45"

45"
4 x 9 55.4 4 x 9 55.4 4 x 9 55.4 4 x 9 55.4 4 x 9 55.4 4x9 55.4 4 x 9 55.4 for body aesthetics" [abs + Full Body (15-25reps)]

25' : 1set PullUps + Traditional "bodybuilding exercises

Frid

Frid
2 x 6 68.2 2 x 6 68.2 2 x 6 68.2 2 x 6 68.2 2 x 6 68.2 2x6 68.2 2 x 6 68.2 for body aesthetics" [abs + Full Body (15-25)]
Wed Mond

Wed Mond
25' : 1set MuscleUp + Traditional "bodybuilding exercises
2 x 9 59.7 2 x 9 59.7 2 x 9 59.7 2 x 9 59.7 2 x 9 59.7 2x9 59.7 2 x 9 59.7 for body aesthetics" [abs + Full Body (15-25reps)]

20' : 1set PullUps + Traditional "bodybuilding exercises

50"

50"
3 x 9 63.9 3 x 9 63.9 3 x 9 63.9 3 x 9 63.9 3 x 9 63.9 3x9 63.9 3 x 9 63.9 for body aesthetics" [abs + Full Body (15-25reps)]

20' : 1set MuscleUp + Traditional "bodybuilding exercises

Frid

Frid
2 x 6 76.7 2 x 6 76.7 2 x 6 76.7 2 x 6 76.7 2 x 6 76.7 2x6 76.7 2 x 6 76.7 for body aesthetics" [abs + Full Body (15-25reps)]

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)
Wed Mond

Wed Mond
15' : 1set MuscleUp + Traditional "bodybuilding exercises
2 x 7 52.8 2 x 7 52.8 2 x 7 52.8 2 x 7 52.8 2 x 7 52.8 2x7 52.8 2 x 7 52.8 for body aesthetics" [abs + Full Body (8-12reps)]

20' : 1set PullUps + Traditional "bodybuilding exercises

45"

45"

3 x 7 57.2 3 x 7 57.2 3 x 7 57.2 3 x 7 57.2 3 x 7 57.2 3x7 57.2 3 x 7 57.2 for body aesthetics" [abs + Full Body (8-12reps)]

15' : 1set climb rope + Traditional "bodybuilding exercises

Frid

Frid

2 x 4 70.4 2 x 4 70.4 2 x 4 70.4 2 x 4 70.4 2 x 4 70.4 2x4 70.4 2 x 4 70.4 for body aesthetics" [abs + Full Body (8-12reps)]
Wed Mond

Wed Mond

20' : PullUps + Traditional "bodybuilding exercises for

3 x 7 61.6 3 x 7 61.6 3 x 7 61.6 3 x 7 61.6 3 x 7 61.6 3x7 61.6 3 x 7 61.6 body aesthetics" [abs + Full Body (8-12reps)]

15' : 1set MuscleUp + Traditional "bodybuilding exercises

50"

50"

4 x 7 66.0 4 x 7 66.0 4 x 7 66.0 4 x 7 66.0 4 x 7 66.0 4x7 66.0 4 x 7 66.0 for body aesthetics" [abs + Full Body (8-12reps)]

20' : 1set climb rope + Traditional "bodybuilding exercises

Frid

Frid

2 x 4 79.2 2 x 4 79.2 2 x 4 79.2 2 x 4 79.2 2 x 4 79.2 2x4 79.2 2 x 4 79.2 for body aesthetics" [abs + Full Body (8-12reps)]
Wed Mond

Wed Mond

20' : 1set MuscleUp + Traditional "bodybuilding exercises

2 x 7 70.4 2 x 7 70.4 2 x 7 70.4 2 x 7 70.4 2 x 7 70.4 2x7 70.4 2 x 7 70.4 for body aesthetics" [abs + Full Body (8-12reps)]

15' : 1set PullUps + Traditional "bodybuilding exercises

55"

55"

3 x 7 74.8 3 x 7 74.8 3 x 7 74.8 3 x 7 74.8 3 x 7 74.8 3x7 74.8 3 x 7 74.8 for body aesthetics" [abs + Full Body (8-12reps)]

15' : 1set climb rope + Traditional "bodybuilding exercises

Frid

Frid

2 x 4 88.0 2 x 4 88.0 2 x 4 88.0 2 x 4 88.0 2 x 4 88.0 2x4 88.0 2 x 4 88.0 for body aesthetics" [abs + Full Body (8-12reps)]

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 (postural tone optimization), 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. Below, there is a table with the weights related to the movements with suit / shirt. On the R.M.s page, there is
also 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, the Wednesday's
workout takes 65 minutes. .

José Batista

CROSSTRAINIG PROJECT, by José Batista.

 CROSSTRAINIG
and contribute to overall balance. The weight shown in the table above for each Weighted-Chin-Ups workout isPROJECT, by José
calculated as follows: Batista.
Body weight plus the
additional resistance (dumbbell or weight belt). If the table prescribes for a Weighted
AlmostChin-Ups workout,
all workout for example
sessions 90kg,60
takes andminutes
the athlete
orweighs
less. 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
In the second microcycle, the Wednesday's workout takes 65 minutes.
can even alternet it from workout to workout. Below, there is a table with the weights related to the movements with suit / shirt. On the R.M.s page, there is
also 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, the Wednesday's
workout takes 65 minutes. .

José Batista

JOSÉ BATISTA

Powerlifting with equipment Training tasks that go beyond the

Strength Training
Rest:
Bench
Squat Dead Lift
Press
Tues 60'Fartlek(Int.60%): 5'tecn+5'Jumps+25'SpeedEndur+AerobicPower(7'+15')
Wed Mond

2 x 9 42.6 2 x 9 42.6 2 x 9 42.6

10' WarmUp + 25' Gymnastics: 5' Practice and improve angular positions of strength and flexibility, acrobatic

Thursday
jumps and displacements/balance + 20' Circuit (sequence of several positions of strength and flexibility,
displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") +
40"

3 x 9 46.9 3 x 9 46.9 3 x 9 46.9 25' Agility Drills Circuit: 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

2 x 6 59.7 2 x 6 59.7 2 x 6 59.7

Sat Free Workout: Should include an important aerobic component

Tues 60'Fartlek(Int.75%): 5'tecn+5'speed+25'JumpEndur+AerobicPower(25')

Wed Mond

3 x 9 51.1 3 x 9 51.1 3 x 9 51.1

10' WarmUp + 25' Gymnastics: 5' Practice and improve angular positions of strength and flexibility, acrobatic
Thursday

jumps and displacements/balance + 20' Circuit (sequence of several positions of strength and flexibility,
displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") +
45"

4 x 9 55.4 4 x 9 55.4 4 x 9 55.4 25' Agility Drills Circuit: 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

2 x 6 68.2 2 x 6 68.2 2 x 6 68.2

Sat Free Workout: Should include an important aerobic component

Tues 60'Fartlek(Int.90%):5'tecn+5'Jumps+25'SpeedEndur+AerobicPower(4'+7'+9')
Wed Mond

2 x 9 59.7 2 x 9 59.7 2 x 9 59.7

10' WarmUp + 25' Gymnastics: 5' Practice and improve angular positions of strength and flexibility, acrobatic
Thursday

jumps and displacements/balance + 20' Circuit (sequence of several positions of strength and flexibility,
displacements and acrobatic jumps, alternated with simple displacments such as "quadruped" and "spider") +
50"

3 x 9 63.9 3 x 9 63.9 3 x 9 63.9 25' Agility Drills Circuit: 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

2 x 6 76.7 2 x 6 76.7 2 x 6 76.7

Sat Free Workout: Should include an important aerobic component
Frid Wed Mond

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

Tues 60'Fartlek(Int.60%): 10'tecn+10'Jumps+20'SpeedEndur+AerobicPower(5'+12')

Wed Mond

2 x 7 52.8 2 x 7 52.8 2 x 7 52.8

10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic
Thursday

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") +
45"

3 x 7 57.2 3 x 7 57.2 3 x 7 57.2 25' Agility Drills Circuit: 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

2 x 4 70.4 2 x 4 70.4 2 x 4 70.4

Sat Free Workout: Should include an important aerobic component

Tues 60'Fartlek(Int.75%): 10'tecn+10'speed+20'JumpEndur+AerobicPower(20')

Wed Mond

3 x 7 61.6 3 x 7 61.6 3 x 7 61.6

10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic
Thursday

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") +
50"

4 x 7 66.0 4 x 7 66.0 4 x 7 66.0 25' Agility Drills Circuit: 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

2 x 4 79.2 2 x 4 79.2 2 x 4 79.2

Sat Free Workout: Should include an important aerobic component

Tues 60'Fartlek(Int.90%):10'tecn+10'Jumps+20'SpeedEndur+AerobicPower(3'+5'+7')
Wed Mond

2 x 7 70.4 2 x 7 70.4 2 x 7 70.4

10' WarmUp + 25' Gymnastics: 10' Practice and improve angular positions of strength and flexibility, acrobatic
Thursday

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") +
55"

3 x 7 74.8 3 x 7 74.8 3 x 7 74.8 25' Agility Drills Circuit: 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

2 x 4 88.0 2 x 4 88.0 2 x 4 88.0

Sat Free Workout: Should include an important aerobic component
Frid Wed Mond

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

CROSSTRAINIG PROJECT, by José Batista.

 CROSSTRAINIG PROJECT, by José Batista.
Almost all workout sessions takes 60 minutes or less.
In the second microcycle, the Wednesday's workout takes 65 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:
MAIL: boaforma.pt@gmail.com
Fone 1: +351 938 555 447
Fone 2: +351 960 087 890
MSN: suntsu__@hotmail.com

CROSSTRAINIG PROJECT, by José Batista.

 CROSSTRAINIG PROJECT, by José Batista.
Almost all workout sessions takes 60 minutes or less.
In the second microcycle, the Wednesday's workout takes 65 minutes.

RCUITS (no rest) Warm up

Available to workout + WL + Sets duration of Rest between
- Not Circuits session WL + PL the set
PL (WL + sets
reach the muscle fail -
time in minutes time in minutes PL) time in seconds
1set MuscleUp + Traditional "bodybuilding exercises
for body aesthetics" [abs + Full Body (15-25reps)] 34 60 26.3 16.3 14 30 40

: 1set PullUps + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 26 60 34.5 24.5 21 30 40

1set MuscleUp + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 36 60 24.0 14.0 14 20 40

: 1set PullUps + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 24 60 36.3 26.3 21 30 45

1set MuscleUp + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 15 60 45.0 35.0 28 30 45

: 1set PullUps + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25)] 35 60 25.2 15.2 14 20 45

1set MuscleUp + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 31 60 28.7 18.7 14 30 50

: 1set PullUps + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 22 60 38.0 28.0 21 30 50

1set MuscleUp + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (15-25reps)] 34 60 26.3 16.3 14 20 50

or WL movs
e the muscular failure at stations with strength

Warm up
hikung exercises) Available to workout + WL +
Sets duration of Rest between
Circuits session PL WL + PL (WL + the set sets
PL)
1set MuscleUp + Traditional "bodybuilding exercises time in minutes time in minutes time in seconds
for body aesthetics" [abs + Full Body (8-12reps)] 34 60 25.9 15.9 14 23 45

: 1set PullUps + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 26 60 33.8 23.8 21 23 45

1set climb rope + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 36 60 23.8 13.8 14 14 45

' : PullUps + Traditional "bodybuilding exercises for

body aesthetics" [abs + Full Body (8-12reps)] 24 60 35.6 25.6 21 23 50

1set MuscleUp + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 16 60 44.1 34.1 28 23 50

1set climb rope + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 35 60 24.9 14.9 14 14 50

1set MuscleUp + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 32 60 28.2 18.2 14 23 55

: 1set PullUps + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 23 60 37.3 27.3 21 23 55

1set climb rope + Traditional "bodybuilding exercises

for body aesthetics" [abs + Full Body (8-12reps)] 34 60 26.1 16.1 14 14 55

or WL movs
he muscular failure at stations with strength

hikung exercises)

ed this choreography with the aim of stimulate

ody awareness, develop general endurance
s calculated as follows: Body weight plus the
ample 90kg, and the athlete weighs 80kg, the
ents RAW or with equipment (suit / shirt). You
s with suit / shirt. On the R.M.s page, there is
he towel" (towel hanging on the bar). The
ss. In the second microcycle, the Wednesday's
.

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, the Wednesday's workout takes 65 minutes.

JOSÉ BATISTA

go beyond the
raining
5'SpeedEndur+AerobicPower(7'+15')
angular positions of strength and flexibility, acrobatic
e of several positions of strength and flexibility,
e displacments such as "quadruped" and "spider") +
quences) or Jumping Jacks, 1;2;3;4clap pushups;
ways, explosive "2 feet Jumps"

important aerobic component

25'JumpEndur+AerobicPower(25')
angular positions of strength and flexibility, acrobatic
e of several positions of strength and flexibility,
e displacments such as "quadruped" and "spider") +
quences) or Jumping Jacks, 1;2;3;4clap pushups;
ways, explosive "2 feet Jumps"

important aerobic component

SpeedEndur+AerobicPower(4'+7'+9')
angular positions of strength and flexibility, acrobatic
e of several positions of strength and flexibility,
e displacments such as "quadruped" and "spider") +
quences) or Jumping Jacks, 1;2;3;4clap pushups;
ways, explosive "2 feet Jumps"

important aerobic component

Taichi/Chikung (or dance) + BREATH

+ "HOM" & meditation

20'SpeedEndur+AerobicPower(5'+12')
e angular positions of strength and flexibility, acrobatic
e of several positions of strength and flexibility,
e displacments such as "quadruped" and "spider") +
quences) or Jumping Jacks, 1;2;3;4clap pushups;
ways, explosive "2 feet Jumps"

important aerobic component

+20'JumpEndur+AerobicPower(20')
e angular positions of strength and flexibility, acrobatic
e of several positions of strength and flexibility,
e displacments such as "quadruped" and "spider") +
quences) or Jumping Jacks, 1;2;3;4clap pushups;
ways, explosive "2 feet Jumps"

important aerobic component

0'SpeedEndur+AerobicPower(3'+5'+7')
e angular positions of strength and flexibility, acrobatic
e of several positions of strength and flexibility,
e displacments such as "quadruped" and "spider") +
quences) or Jumping Jacks, 1;2;3;4clap pushups;
ways, explosive "2 feet Jumps"

important aerobic component

Taichi/Chikung (or dance) + BREATH

+ "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, the Wednesday's workout takes 65 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, the Wednesday's workout takes 65 minutes.

CALCULATION OF THE TIME AVAILABLE TO THE

CIRCUITS (after the Olympic Weight Lifts and the
Powerlifts)

CROSSTRAINIG PROJECT, by José Batista.

 RMs: WEIGHT LIFTING
Snatch
SNATCH CLEAN JERK
repetitions Weight repetitions Weight repetitions Weight
RM RM RM
100.00 %rm achieved Lifted %rm achieved Lifted %rm achieved Lifted
100 1 100.00 100.0 100 1 100.00 100.0 100 1 100.00 100.0
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
100.00 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
100.00 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
repetitions Weight repetitions Weight repetitions Weight
RM RM RM
100.00 %rm achieved Lifted %rm achieved Lifted %rm achieved Lifted
100 1 100.00 100.0 100 1 100.00 100.0 100 1 100.00 100.0
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
100.00 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
100.00 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

100.00 %rm
repetitions
achieved
Weight
Lifted RM RMs SUMMARY
100 1 100.00 100.0
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

100.0
100.0

100.0

100.0
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

100.0

100.0

100.0
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 0.0 100.0

100.0

100.0
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

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 RMs: POWERLIFTING with equipment
Squat
SQUAT BENCH PRESS DEAD LIFT
repetitions Weight repetitions Weight repetitions Weight
RM RM RM
100.00 %rm achieved Lifted %rm achieved Lifted %rm achieved Lifted
100 1 100.00 100.0 100 1 100.00 100.0 100 1 100.00 100.0
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
100.00 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
100.00 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
José Batista 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
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
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Or if you pursue a sustainable, integrating physical activity
in the whole of your life, contact me:
 MAIL: boaforma.pt@gmail.com
Fone 1: +351 938 555 447

Fone 2: +351 960 087 890

MSN: suntsu__@hotmail.com
 PERSONAL TRAINING
Also: Programs and Education Sessions, directed and
adapted to the type of audience

I propose an innovative approach

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MAIL: boaforma.pt@gmail.com

If you want to optimize performance in your sport

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MAIL: boaforma.pt@gmail.com
Fone 1: +351 938 555 447

Fone 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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www. youtube.com/SunTsuLuso

MAIL: boaforma.pt@gmail.com

If you want to optimize performance in your sport

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Or if you pursue a sustainable, integrating physical activity
in the whole of your life, contact me:

MAIL: boaforma.pt@gmail.com
Fone 1: +351 938 555 447

Fone 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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www. youtube.com/SunTsuLuso

MAIL: boaforma.pt@gmail.com

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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
Fone 1: +351 938 555 447

Fone 2: +351 960 087 890

MSN: suntsu__@hotmail.com
 Snatch
FIRST MONTH RM: 100
José Batista

Weight
Week 1

Monday: 2x9 PAUSES 42.6

Wednesday: 3x9 40" 46.9

Friday: 2x6 59.7

Week 2

Monday: 3x9 PAUSES 51.1

Wednesday: 4x9 45" 55.4

Friday: 2x6 68.2

Week 3

Monday: 2x9 PAUSES 59.7

Wednesday: 3x9 50" 63.9

Friday: 2x6 76.7

SECOND MONTH Snatch
José Batista

Weight
Week 1

Monday: 2x7 PAUSES 52.8

Wednesday: 3x7 45" 57.2

Friday: 2x4 70.4

Week 2

Monday: 3x7 PAUSES 61.6

Wednesday: 4x7 50" 66

Friday: 2x4 79.2

Week 3

Monday: 2x7 PAUSES 70.4

Wednesday: 3x7 55" 74.8

Friday: 2x4 88

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

43

47

60

51

55

68

60

64

77
 PREP.
BÁSICA

52.8

57.2

70.4

61.6

66

79.2

70.4

74.8

88
 Clean
FIRST MONTH RM: 100
José Batista

Weight
Week 1

Monday: 2x9 PAUSES 42.6

Wednesday: 3x9 40" 46.9

Friday: 2x6 59.7

Week 2

Monday: 3x9 PAUSES 51.1

Wednesday: 4x9 45" 55.4

Friday: 2x6 68.2

Week 3

Monday: 2x9 PAUSES 59.7

Wednesday: 3x9 50" 63.9

Friday: 2x6 76.7

SECOND MONTH Clean
José Batista

Weight
Week 1

Monday: 2x7 PAUSES 52.8

Wednesday: 3x7 45" 57.2

Friday: 2x4 70.4

Week 2

Monday: 3x7 PAUSES 61.6

Wednesday: 4x7 50" 66

Friday: 2x4 79.2

Week 3

Monday: 2x7 PAUSES 70.4

Wednesday: 3x7 55" 74.8

Friday: 2x4 88

PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience
I propose an innovative approach
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MAIL: boaforma.pt@gmail.com
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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
BASE Performance

43 50

47 55

60 70

51 60

55 65

68 80

60 70

64 75

77 90
 PREP. Prep
BÁSICA Específico

52.8 60

57.2 65

70.4 80

61.6 70

66 75

79.2 90

70.4 80

74.8 85

88 100
 Jerk
FIRST MONTH RM: 100
José Batista

Weight
Week 1

Monday: 2x9 PAUSES 42.6

Wednesday: 3x9 40" 46.9

Friday: 2x6 59.7

Week 2

Monday: 3x9 PAUSES 51.1

Wednesday: 4x9 45" 55.4

Friday: 2x6 68.2

Week 3

Monday: 2x9 PAUSES 59.7

Wednesday: 3x9 50" 63.9

Friday: 2x6 76.7

SECOND MONTH Jerk
José Batista

Weight
Week 1

Monday: 2x7 PAUSES 52.8

Wednesday: 3x7 45" 57.2

Friday: 2x4 70.4

Week 2

Monday: 3x7 PAUSES 61.6

Wednesday: 4x7 50" 66

Friday: 2x4 79.2

Week 3

Monday: 2x7 PAUSES 70.4

Wednesday: 3x7 55" 74.8

Friday: 2x4 88

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
BASE Performance

43 50

47 55

60 70

51 60

55 65

68 80

60 70

64 75

77 90
 PREP. Prep
BÁSICA Específico

52.8 60

57.2 65

70.4 80

61.6 70

66 75

79.2 90

70.4 80

74.8 85

88 100
 Squat
FIRST MONTH RM: 100 100
José Batista
RAW Equipment
RAW Equip.
Weight Weight
Week 1

Monday: 2x9 PAUSES 42.6 42.6

Wednesday: 3x9 40" 46.9 46.9

Friday: 2x6 59.7 59.7

Week 2

Monday: 3x9 PAUSES 51.1 51.1

Wednesday: 4x9 45" 55.4 55.4

Friday: 2x6 68.2 68.2

Week 3

Monday: 2x9 PAUSES 59.7 59.7

Wednesday: 3x9 50" 63.9 63.9

Friday: 2x6 76.7 76.7

SECOND MONTH Squat
José Batista
RAW Equip.
Peso Peso
Week 1

Monday: 2x7 PAUSES 52.8 52.8

Wednesday: 3x7 45" 57.2 57.2

Friday: 2x4 70.4 70.4

Week 2

Monday: 3x7 PAUSES 61.6 61.6

Wednesday: 4x7 50" 66 66

Friday: 2x4 79.2 79.2

Week 3

Monday: 2x7 PAUSES 70.4 70.4

Wednesday: 3x7 55" 74.8 74.8

Friday: 2x4 88 88

PERSONAL TRAINING
Also: Programs and Education Sessions, directed and adapted to the type of audience
I propose an innovative approach
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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
BASE

43

47

60

51

55

68

60

64

77
 PREP.
BÁSICA

52.8

57.2

70.4

61.6

66

79.2

70.4

74.8

88
 Bench Press
FIRST MONTH RM: 100 100
José Batista
RAW Equipment
RAW Equip.
Weight Weight
Week 1

Monday: 2x9 PAUSES 42.6 42.6

Wednesday: 3x9 40" 46.9 46.9

Friday: 2x6 59.7 59.7

Week 2

Monday: 3x9 PAUSES 51.1 51.1

Wednesday: 4x9 45" 55.4 55.4

Friday: 2x6 68.2 68.2

Week 3

Monday: 2x9 PAUSES 59.7 59.7

Wednesday: 3x9 50" 63.9 63.9

Friday: 2x6 76.7 76.7

SECOND MONTH Bench Press
José Batista
RAW Equip.
Peso Peso
Week 1

Monday: 2x7 PAUSES 52.8 52.8

Wednesday: 3x7 45" 57.2 57.2

Friday: 2x4 70.4 70.4

Week 2

Monday: 3x7 PAUSES 61.6 61.6

Wednesday: 4x7 50" 66 66

Friday: 2x4 79.2 79.2

Week 3

Monday: 2x7 PAUSES 70.4 70.4

Wednesday: 3x7 55" 74.8 74.8

Friday: 2x4 88 88

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
BASE

43

47

60

51

55

68

60

64

77
 PREP.
BÁSICA

52.8

57.2

70.4

61.6

66

79.2

70.4

74.8

88
 Dead Lift
FIRST MONTH RM: 100 100
José Batista
RAW Equipment
RAW Equip.
Weight Weight
Week 1

Monday: 2x9 PAUSES 42.6 42.6

Wednesday: 3x9 40" 46.9 46.9

Friday: 2x6 59.7 59.7

Week 2

Monday: 3x9 PAUSES 51.1 51.1

Wednesday: 4x9 45" 55.4 55.4

Friday: 2x6 68.2 68.2

Week 3

Monday: 2x9 PAUSES 59.7 59.7

Wednesday: 3x9 50" 63.9 63.9

Friday: 2x6 76.7 76.7

SECOND MONTH Dead Lift
José Batista
RAW Equip.
Peso Peso
Week 1

Monday: 2x7 PAUSES 52.8 52.8

Wednesday: 3x7 45" 57.2 57.2

Friday: 2x4 70.4 70.4

Week 2

Monday: 3x7 PAUSES 61.6 61.6

Wednesday: 4x7 50" 66 66

Friday: 2x4 79.2 79.2

Week 3

Monday: 2x7 PAUSES 70.4 70.4

Wednesday: 3x7 55" 74.8 74.8

Friday: 2x4 88 88

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
BASE Performance

43 50

47 55

60 70

51 60

55 65

68 80

60 70

64 75

77 90
 PREP. Prep
BÁSICA Específico

52.8 60

57.2 65

70.4 80

61.6 70

66 75

79.2 90

70.4 80

74.8 85

88 100
 Chin Ups
FIRST MONTH RM: 100
José Batista

Weight
Week 1

Monday: 2x9 PAUSES 42.6

Wednesday: 3x9 40" 46.9

Friday: 2x6 59.7

Week 2

Monday: 3x9 PAUSES 51.1

Wednesday: 4x9 45" 55.4

Friday: 2x6 68.2

Week 3

Monday: 2x9 PAUSES 59.7

Wednesday: 3x9 50" 63.9

Friday: 2x6 76.7

SECOND MONTH Chin Ups
José Batista

Weight
Week 1

Monday: 2x7 PAUSES 52.8

Wednesday: 3x7 45" 57.2

Friday: 2x4 70.4

Week 2

Monday: 3x7 PAUSES 61.6

Wednesday: 4x7 50" 66

Friday: 2x4 79.2

Week 3

Monday: 2x7 PAUSES 70.4

Wednesday: 3x7 55" 74.8

Friday: 2x4 88

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
BASE Performance

43 50

47 55

60 70

51 60

55 65

68 80

60 70

64 75

77 90
 PREP. Prep
BÁSICA Específico

52.8 60

57.2 65

70.4 80

61.6 70

66 75

79.2 90

70.4 80

74.8 85

88 100
  

Froman
From anIdea
IdeatotoCreating
Creating a Concept
a Concept
On July of 2010 I though analyzing the dialectic of
 ability/wellbeing, seen as opposing the Crossfit program (which was
nowJuly
 On appearing)
of 2010 Itothough ideal strength
analyzingtraining seeking
the dialectic ofthe primary
prevention (defended
ability/wellbeing, seen by as Klaus
opposing Zimmermann
the Crossfit onprogram
his published
(whichdoctorate
was
thesis
now - "Entrenamiento
appearing) Muscular",
to ideal strength whichseeking
training was recommended
the primary to me by the
Spanish Piti(defended
prevention Pinsach). by Klaus Zimmermann on his published doctorate
 
thesis - "Entrenamiento Muscular", which was recommended to me by the
On one Piti
Spanish hand, I didn’t want to the loose the focus on the necessity of a general wellbeing, it’s stability
Pinsach).
 and bigger perpetuation, associated to the benefits of the less risk as possible during the execution of
tasks,
On onethathand,aimI didn’t
physical fitness
want to the improvement.
loose the focus On the
on the other hand, there
necessity are actually
of a general gains on
wellbeing, it’simproving
stability and
your physical
bigger perpetuation,fitness associated
on a level that to the explores
benefits theofindividual
the less risk genetic potential,
as possible making
during him “beingofable”
the execution tasks,
and aim
that turning him “being
physical fitness capable”
improvement. to. On the other hand, there are actually gains on improving your
Betweenfitness
physical those on benefits,
a level we thatcan count: the
explores drastically
individual increasing
genetic the probabilities
potential, makingofhimsurviving
“beingaable”
catastrophe,
and
road crashes,
turning him “being and others;
capable” amplifying
to. the quantity of possibilities of ludicly occupying your time with
more demanding
Between those benefits, activities;we obtaining
can count:adrastically
better sensation
increasingof a the
fulfilled task andof
probabilities the following
surviving self
a catastrophe,
satisfaction;
road crashes,although
and others; notamplifying
yet consensual, the global
the quantity improvement
of possibilities of youroccupying
of ludicly physical abilities
your time on higher
with
levels,demanding
more seems to be also a general
activities; obtaining protecting
a bettereffect on the
sensation ofperson.
a fulfilled task and the following self
Regarding what
satisfaction; was written,
although not yet Iconsensual,
idealized a definition
the globalof a physical activity
improvement of yourscheme
physicalwhich I named
abilities on higher
Crosstraining.
levels, seems toOnbethe alsocreation,
a general I chose the fusion
protecting effect(lacking
on the aperson.
better word) between the crossfit program
and “Entrenamiento
Regarding what was written, Muscular” from Klaus
I idealized Zimmermann,
a definition SwáSthya
of a physical Yôga,
activity Hypopressiv
scheme which Gymnastics,
I named
George Hebert’s
Crosstraining. On Natural Method,
the creation, I choseNorth theAmerican Bodybuilding,
fusion (lacking a betterEast word)Methodology
between theoncrossfit
strength training
program
and “Entrenamiento
and the idea of toughening Muscular” small fromstructures on a isolated SwáSthya
Klaus Zimmermann, form, essential
Yôga, to the body’s Gymnastics,
Hypopressiv global function.
  
George Hebert’s Natural Method, North American Bodybuilding, East Methodology on strength training
  the idea of toughening small structures on a isolated form, essential to the body’s global function.
and
  
 Spontaneity, the Methodology’s rebel sister.
 
This physicalthe
Spontaneity, fitness scheme has rebel
Methodology’s it’s centre
sister.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,
This physical fitnessalso periodized
scheme has it’saccording
centre line to on
thethe center line. Someofofstrength
periodization these elements
training,are previously
speed strength
defined
and on theirenergetic
the ATP/CP form andsubstrate
content, reposition
others onlyspeed.on their content.
After I even
that, it’s kept a with
complete spaceotherfor completely
important
aleatoryelements,
training training units, which content
also periodized and form
according arecenter
to the spontaneous
line. Some selected on the
of these time ofare
elements executing
previouslythe
activity, on
defined organized
their form in aand
waycontent,
that willothersnot conflict
only on with
theirthecontent.
periodization
I even of general
kept a space training components.
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 (conception
The 6 weekly sessions, which five arescheme.
of the Crosstraining about one hour and one with no timespan limit. Low equipment
 requirements – you only need a bar, a rack and barbell plates)
 
Goals: General aptitude, health, body aesthetics and an effective integration on the practitioner’s daily
Operationalization:
life ( 6 weekly sessions, Choice
which of interfusion
five are about theone Crossfit
hourconcept,
and one “Entrenamiento
with no timespan Muscular”
limit. Lowfrom Klaus
equipment
Zimmermann,–SwáSthya
requirements you only need Yôga, aHypopressiv
bar, a rack and Gymnastics, George Hebert’s Natural Method, North-
barbell plates)
 American Bodybduilding, East Methodology of Strength training and the idea of toughening small
structures on a isolated
Operationalization: Choice form, essential tothe
of interfusion theCrossfit
body’s concept,
global function.
“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 straining,
 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
 Explaining andthat you notice
justifying the MR’s percentage
the methodological options ondulation,
referringas towell
the as the prescribed
components repetitions and
of strength
sets, so that
straining, speed it is strength
possible to and make an adequate
the ATP/CP evaluation
energetic substrateof this training speed.
reposition scheme).
  
 The ondulation of the solicitation of speed strength, maximal strength and the ATP/CP energetic
Isubstrate
have made reposition
this planspeed constitutes
to perform the center line
the weightlifting of the(Snatch,
exercises entire Cosstraining scheme.
Clean and Jerk), powerlifting (Squat,
 
Bench Press and Deadlift) and ChinUps. Having the 7 movements to be performed 3 days a week (it is
As a note, we that
indispensable can seeyoubelow
noticethe therepresentative
MR’s percentage scheme of the volume/intensity
ondulation, ratio onrepetitions
as well as the prescribed the load, whichand I
adopted:
sets, so that it is possible to make an adequate evaluation of this training scheme).
  
Microcycle:
The ondulation of the solicitation of speed strength, maximal strength and the ATP/CP energetic
Volume: reposition
substrate ii iii i speed constitutes the center line of the entire Cosstraining scheme.
 Itensity: i ii iii
  a note, we can see below the representative scheme of the volume/intensity ratio on the load, which I
As
  
Bench Press and Deadlift) and ChinUps. Having the 7 movements to be performed 3 days a week (it is
As a note, we that
indispensable can see
youbelow
noticethetherepresentative
MR’s percentage scheme of the volume/intensity
ondulation, ratio onrepetitions
as well as the prescribed the load, which
and I
adopted:
sets, so that it is possible to make an adequate evaluation of this training scheme).
  
Microcycle:
The ondulation of the solicitation of speed strength, maximal strength and the ATP/CP energetic
Volume: reposition
substrate ii iii i speed constitutes the center line of the entire Cosstraining scheme.
 Itensity: i ii iii
  a note, we can see below the representative scheme of the volume/intensity ratio on the load, which I
As
Mesocycle
adopted:
 Volume: ii iii ii _
Itensity: i ii iii _
Microcycle:
 
Volume: ii iii i
On the microcycle’s
Itensity: i ii iii 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.
Mesocycle
 On the mesocycle’s
Volume: ii iii ii _ structure, I also followed the principle of first setting the volume’s peak, and after
the intensity’s
Itensity: i ii iii _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.
On It finishes
the microcycle’s with a recovery
structure, I introducedmicrocycle.
the intensity peak after the volume peak. I also preferred a
 On the progression
progression line form
on the training load theless
first to the second
accelerated mesocycle,
in the beginningwe of can
the also
week, see an increasing
than intensity
the deceleration
and decreasing
assigned volume. of the load at the end of the week.
to the regression
  
  the mesocycle’s structure, I also followed the principle of first setting the volume’s peak, and after the
On
Load density:
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
It must be regarded
microcycle. It finishesthatwithone of the objectives
a recovery microcycle.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
On of eachline
the progression mesocycle.
form theThe firstaverage densitymesocycle,
to the second also decreases on the
we can alsotransition from theintensity
see an increasing first to the
second
and mesocycle.
decreasing volume.
  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,
Load because it will be 2 to 6% lower than the real MR.  
density:
 If you want to know the athlete’s real MR, it should be performed an evaluator microcycle after the
Itfourth
must microcycle
be regardedofthat the one
second mesocycle,
of the objectives given
is thethat, at this time,ofthere
improvement is already
the ATP/CP some substrate
energetic
supercompensation,
reposition speed. So, the evaluation’s
pauses will alwaysmicrocycle structure allows
be incomplete. itself
Density a load variation
decreases in the
on the first microcycle
three
improving the
microcycles MR achievement.
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
Personal
the Training
MR that the athlete actually has. This fact can also work as a guarantee that overtraining will not be
I proposebecause
reached, an innovative
it will beapproach
2 to 6% lower than the real MR.
 If you want to optimize performance in your sport;
IfIf you
you want
are looking
to know tothe
recover/ improve
athlete’s real MR,yourit health
shouldand aesthetics; an evaluator microcycle after the
be performed
Or if you
fourth pursue aof
microcycle tenable balance,
the second integrating
mesocycle, givenphysical
that, atactivity in your
this time, life,
there is call me. some
already
supercompensation, the evaluation’s microcycle structure allows itself a load variation in the microcycle
MAIL: boaforma.pt@gmail.com
improving the MR achievement.
 Phone 1: +351 938 555 447
Phone 1: +351 938 555 447
MSN: suntsu__@hotmail.com

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