5×9 Cross Training Session Accessible For All
Here is a basic cross training session, accessible to all, “Sunday sportsman” as an athlete, inspired by the preparation for combat sports. It comes from Victor Sebastiao’s Cross Training for Combat Sports.
What if you adopted the physical preparation of fist boxers and other martial artists? It is one of the best in athletic conditioning. Cross training “5 x 9” is a form of cross training developed by national coach Victor Sebastiao. It helps to optimize the physical preparation of combat sports practitioners, but it can be used in other sports practices, as this illustrated session will show you.
What does a 5 x 9 cross training session look like?
For a session, count about 45 minutes. It breaks down into 5 stages.
Each exercise lasts about 3 minutes and each block lasts about 9 minutes.Between each block think to make 2 minutes of pause and to well hydrate you throughout the session.
Before any sports activity, it is important to practice joint mobilizations to avoid any musculoskeletal problem.
To practice mobilization exercises, it is simply to put in movement each articulation: to move the head from right to left, to make lateral flexions of the bust, to make circles with the shoulders, the hips, the knees or to make reels with hands. Joint mobilizations are within everyone’s reach.
For each articulation, count between 6 and 12 mobilizations is 6 to 12 seconds.
Make 3 sheathings: one face and two side (on each side) for 20 seconds each.
The body forms a straight line from the head to the feet through the pelvis. It is advisable to expand yourself and not to block your breathing.
For 3 minutes make the jump rope with medium to high intensity and 3 accelerations of 5 seconds.
Stretch the hamstrings, standing 30 seconds on each side.
• Standing with your hips in front of you, one leg in front of the other (step-by-step distance), the heel on the floor or slightly elevated (on a step or stool), the foot flexed.
• Lean the bust forward and down, push the buttocks up and back.
• The front leg is stretched, the support leg is slightly bent, the knee does not go too far forward.
Then stretch the quadriceps upright for 20 seconds on each side.
• Standing or lying down, grab ankle or foot with your hand.
• Bring the heel slowly to the buttock, pull the knee down and back. Push the pelvis forwards and upwards.
• Stand up, do not lean forward. Do not arch the lower back.
Now take a 2 minute break before moving to block 1.
Perform on the faces of a square 8 to 10 meters side for 12 to 15 seconds for each side:
1 • Sprint
2 • Hunted steps
3 • Running backwards
4 • Hunted steps
5 • Diagonal Sprint
Then take a break of one minute.
Make 10 push ups.
• The body forms a straight line from the head to the knees or feet through the pelvis. You have to expand and breathe freely.
• Bend the arms (at least at right angles), the body approaches the ground and return to the original position.
After the 10 pumps, a short break of 30 seconds minimum (for the athletes, realize the pumps quickly)
Alternate front lunges
Make alternate front lungues for 1 minute.
• The hips face, one leg in front of the other (spacing a double step).
• Bend the legs until the front thigh is close to the horizontal, the back knee close to the ground and return to the original position before reversing the leg position.
• The front knee does not go too far forward (in the middle of the foot), the back knee is in line with the body. The head remains high.
• The leg change can also be done by jumping. Do not lean forward. Do not arch the lower back.
Then take 2 minutes break.
For 2 minutes at moderate intensity.
Take a 2 minute break before starting block 2.
Repeat the previous square for 12 to 15 seconds for each face.
Perform 10 push ups, pause for 30 seconds and start 45 seconds again.
For sportsmen, make 10 fast military push ups.
From the push up position, place one forearm on the ground, then the other, and return to the initial position.
Vary the order of placement and lifting of the forearms.
Take a short break of 30 seconds, and make “normal” push ups for 45 seconds.
Make 2 minutes of skipping rope with medium intensity.
Before starting block 3, take a short break of 2 minutes. (Do not forget to hydrate well).
Repeat the same square for 12 to 15 seconds. Take a short break of one minute.
Make 10 “normal” or fast pumps for athletes. Then 30 seconds break.
Make kicks for 45 seconds then make 2 minutes break.
From the standing position, flex your legs (squat), place your hands on the ground, throw your legs back to find yourself in the arm extended arm position and return to the original position.
Shadow boxing for 2 minutes at moderate intensity by breaking it down:
- Feet / fists for 30 seconds
- Fists for 1 minute
- Movement for 30 seconds.
Shadow boxing is an exercise in which you imagine boxing an opponent but “typing in the void”. This exercise can be done in front of a mirror if it is easier for you.
Then a break of 2 minutes.
Foot self massage
Massage your feet for 1 minute 30 for each foot. For that, equip yourself with a tennis ball.
Standing up, start with a general massage by rolling the tennis ball over the entire arch area for 10 to 20 seconds. Then, by emphasizing the weight of the body on the ball, continue with small massages in the most sensitive areas for 30 seconds to 1 minute. Then proceed in the same way for the other foot.
Gluteal self massage
Sitting on the floor, legs outstretched, put your hands on the ground arms more or less stretched, preferably next to your knees. Roll on one side up to the hip, the arm accompanies the movement, then roll on the other side to the other hip and continue this back and forth for 30 seconds to 1 minute.
Mobilize adductors for 30 seconds.
• Sitting, legs outstretched, feet flexed, hands resting on the floor, right bust head up.
• Lean your chest forward, your hands slowly slide forward.
• Look forward or toward the tips of your fingers, but not directly to the ground.
Then do elongated back stretching, sitting back and back standing for 30 seconds each position.
Lying down, sitting or standing, it is necessary to progressively expand without looking for performance.
Do not arch the lower back and breathe freely.