Cross-training: equipment and protective gear

The principle of cross-training: vary, chain, measure

Cross-training combines functional movements that are similar to everyday actions: pushing, pulling, lifting, jumping, throwing. A typical session mixes strength, gymnastics and cardio in the same circuit, often timed: a number of rounds to complete as quickly as possible, or the most repetitions in a given time. This variety helps progress on all fronts, but the intensity can lead to technical errors when fatigue sets in. Hence the coaches' rule: learn each movement with a light load, then add speed, and only afterward increase the weight. The small, lightweight equipment makes it possible to replicate these sessions in a garage or park.

By type of equipment

Cross-training comes in different types:

• Physical Preparation.
• Fitness Accessories.
• Strength Accessories.
• Massage and Recovery.

Fitness also includes strength training, cardio training, shoes, men's clothing, women's clothing, accessories, nutrition, on the fitness page.

Wall ball, battle rope and bands: the circuit equipment

The wall ball, a weighted soft-shelled ball, is thrown against a wall from a deep squat, then caught to continue: legs, core and shoulders work together. The Sveltus two and four-kilo weights help you learn the movement before increasing the load. The battle rope Sveltus, a thirty-eight millimetre diameter and fifteen-metre long rope, is waved with both hands, anchored in the middle to a fixed point: just a few seconds are enough to increase the heart rate. The bands Power Bands Sveltus assist with pull-ups or add resistance to squats, and the soft medicine ball Spordas Yuck-E can be thrown without dangerous bounce.

Knee pads, belt and foam roller: protect and recover

Repeated squats, lunges and jumps put strain on the knees. The compression knee pads Hummel, available in short or long versions, keep the joint warm and provide support, while the Thuasne Sport, more structured, supports the knee during recovery. The lifting belt Harbinger Firm Fit helps to lock the torso during heavy lifts and squats, providing support to the abdomen that pushes against it. After the session, the massage roller Bliss, slowly rolled under the thighs, calves, and upper back, relieves muscle tension; the Sporti floor mat protects the back during crunches and stretches.

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Frequently asked questions

What weight of wall ball should I choose?

The competition standard is around nine kilos thrown three metres for men, six kilos at two metres seventy for women. To start, choose between two to four kilos to master the squat and throw before increasing the load.

How to start cross-training without injuring yourself?

Begin with two or three sessions a week, guided by a coach, using light weights and ensuring a proper warm-up. Take at least one day of rest between two intense sessions and stop exercising as soon as your technique degrades.

Which battle rope should I choose for home?

A thirty-eight millimetre and fifteen-metre long rope suits most practitioners. Ensure you have a solid anchor point, like a post or a strap around a tree, and a free space of about half its length in front of you.

What is the difference between a wall ball and a medicine ball?

The wall ball has a soft shell and a large diameter: it is thrown high against a wall and caught without injury. The classic medicine ball, smaller and often made of hard rubber, is used for ground throws, rotations and core workouts.

How long does a cross-training session last?

A complete session usually takes about an hour: warm-up, technical or strength work, then an intense circuit lasting ten to twenty minutes, followed by a cool down. It's the quality of the effort, rather than the duration, that leads to progress.