What you need to know about Cross Training before starting

Soul, heart, determination, family, sweat, tears … what do these words have in common? Cross Training!

Cross Training is a trend. Every time they open more “boxes” (Gyms where Cross Training is practiced), which is a result of the impact of this training to the world of fitness.

But what is Cross Training? What makes it different from other types of trainings? What are its advantages and disadvantages?

In this article, we’ll unveil the secret of this training as well as all its conditions.

Are you ready? Pay attention!

How did Cross Training begin?

Although it’s a current trend, this training, which is a registered trademark and functions as a regulatory entity, appeared in the year 2000 and was created by Greg Glassman.

He used physical exercise (gymnastics) to regain the strength he lost due to polio disease, a disease whose main effect is loss of muscle strength.

He later became a personal trainer and opened his first gym.

Cross Training has emerged to promote a healthy lifestyle, to help improve the physical condition and health of the practitioner and as a form of prevention.

In “The Cross Training Journal” a comparison is made between a swimmer-lifeguard and a swimming instructor to understand the relevance of Cross Training for health:

“Doctors are like lifeguards; Cross Training trainers are like swim teachers. When you’re drowning, you don’t need a swim teacher. You needed one, but you didn’t get one. What you need is a lifeguard. We’ll teach people how to swim, and when they don’t pay attention and they go under, the doctors take care of it.”

But what is Cross Training?

This training is almost a shout of revolt from all those who want to make a difference in the world of fitness and who want to break away from the traditional gym.

It encourages the creation of more informal environments, often in garages, equipped with everything that will help athletes to take full advantage of their capabilities, where the presence of machines is greatly reduced.

The goal of Cross Training is, according to the official website:

“(…) to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.”

This “movement” is universal. Cross Training, as a regulating entity, works with the affiliation system.

All over the world, there are “boxes” that are dependent on the Cross Training brand, and have to pass their approval to exist.

Currently, there are approximately 13,000 Cross Training boxes spread around the World!

But what does a Cross Training training consist of?

Cross Training training

Cross Training, unlike traditional training, is based on a greater diversity of exercises and on the surprise factor: athletes never know what they will do in the next workout.

The Cross Training training consists of the realization of functional movements – movements that we make day-to-day.

During a Cross Training training it’s possible to do several types of exercises:

• Strength

• Cardiovascular and muscular endurance

• Speed

• Agility

• Flexibility

• High intensity

The concept of competition is associated with this training: either a competition between athletes, or a competition with ourselves.

Overcoming each training and self-discovery are two important concepts in the world of Cross Training!

A 60-minute Cross Training training is very varied and respects different phases:

• Warming up

• Skills and Strength to prepare the athletes for the next phase

• Workout of the Day (WOD)

• CalmDown

One of the most important concepts of Cross Training, which in turn involves other typical concepts of this training, is the WOD.

WOD (workout of the day)

Unlike traditional training, Cross Training is never exactly the same.

With the famous WOD’s, which are displayed in charts, the participants know what the training will consist of.

In WOD’s you can have several references. Some examples are:

• RX’d, which is nothing more than a description of how the workout should be done: weights to use or type of movement to do. The goal is to perform the exercises as they are described in the charts. You must strive to do things as they are intended, but it’s a good beginning to overcome yourself

• AMRAP (as many repetitions or sets as possible) that corresponds to the number of repetitions or sets that can be made in a given time frame (defined in WOD)

• RM (repetition maximum), which corresponds to the maximum weight you can lift for x number of times (or repetitions). If the reference is 5RM this is the maximum weight you can lift for 5 repetitions

In addition, it‘s also possible to have adaptations of movements in Cross Training according to the ability / experience of the person who performs the exercise.

The better your fitness level, the more success you shall have.

Many say, “When you’ve tried it, you don’t want anything else anymore.”

But you have to know your body, your limits and needs! Go for progression, so that you adapt to the requirements of your training.

Train… but in moderation

As with any sport or physical activity, professional counseling is very important.

Don’t hesitate to clarify all your doubts and to respect your limits.

As this sport is characterized by its intensity, one of the main care that its practitioners must have is the post-workout recovery. You can read more about this in our blog post.

Since Cross Training workouts are fast and intense, the way the movements are performed is very important. If you perform the movements poorly, this can increase the risk of injury.

Cross Training and Technology

This training is closely linked to technology. It’s common to use applications to advertise registered boxes, training plans or to mark classes, and it’s possible to consult this information from anywhere in the world.

It isn’t an option to stop training because you’re going on vacation. It’s enough to have the application on your phone, consult the box closest to you and sign up!

More than a training…a family

Apart from being considered a fitness training, Cross Training goes further.

It creates a family where everyone is supported, everyone unites and everyone suffers for the victory.

A “tribe” who is willing to do anything and welcomes anyone who wants to discover their potential.

Although in traditional training there are groups of people who also care about others, in Cross Training this is even more evident.

Even though some call it a cult, its creator, in an interview with CBS, explains that he doesn’t consider it so, because in a cult there’s an associated recruitment process and, in Cross Training, everyone is free to be part of it.

Although it functions like a family, this training involves a lot of competition.

Its importance is so recognized that, currently, there are already world competitions that involve many people (participants and audience).

Watch the ‘’The Cross Training Games’’ teaser of 2016 and confirm:

Do you feel tempted to try it or have you already tried it?

Tell us everything in the comments below.