The CrossOps method, explanations
Who better than the special forces to enlighten us on the importance of a good physical preparation to face all situations? "Hard training, easy war", the motto of the Foreign Legion speaks volumes on this subject. In this respect, Guillaume H, the trainer of an elite French unit has developed a specific training program to physically prepare operational units. It is called CrossOps.
You are a soldier, a professional sportsman or a simple citizen wishing to improve his physical condition, we tell you everything about this practice.
The context of the birth of CrossOps
In the context of an OPEX (external operations) or any other intervention of military forces, soldiers on the ground have neither the time nor the infrastructure necessary to carry out training sessions. However, they need to do preparation sessions to maintain an optimal physical condition for the success of their mission.
Indeed, they are on a mission and have only their pack with them, which is made up of 100 % of operational material. They set up in base camps or precarious infiltration zones where training equipment such as dumbbells are stored, kettlebellsSwiss ball and the elliptical bike have no place. Moreover, they do not have time to train in order to permanently maintain their physical and mental performance, which is essential for combat.
The concept of CrossOps was born to allow elite soldiers to train in a limited time and in a body weight environment.
The definition of CrossOps
You're probably wondering: "What is CrossOps"? It is the contraction of the French words Cross Opérationnel. It is a method of physical preparation and a concept invented by a French physical trainer, in charge of looking after the physical qualities of soldiers at the front.
CrossOps was born in 2013. It is the physical trainer of the French special forces who developed this particular method of fitness maintenance. It is a preparation program integrating various exercises. These include:
- cardio-training: fitness, muscle strengthening...
- bodybuilding: gain of muscle mass, maintenance of the musculature...
- physical conditioning to improve: motor skills, explosiveness, strength and endurance...
- combat sports: krav maga and other close-combat techniques ...
- military physical activities: obstacle clearance, rapid stair climbing, etc.
The concept of CrossOps
According to its creator, the objective of CrossOps is "to acquire, maintain and even develop a certain number of technical, physical and mental skills and competences, which will be used in its field of action". It is based on a few well-defined basic principles:
- Physical activities that can be done anywhere and anytime;
- Short, high-intensity sports sessions (15 to 45 minutes) called WODs;
- Sports training requiring little or no equipment;
- Very short recovery times or no recovery time at all to gain power and efficiency.
This method consists of exercises that maintain the physical capabilities desired in operational units. The exercises can target a specific part of your body: upper body, lower body, or the whole body.
CrossOps for the military
For soldiers, military physical training and sports (MPST) is an integral part of operational preparation for combat. Indeed, operating in a hostile environment and continuously facing life and death situations requires them to surpass themselves. The soldier must have good physical resistance to face the harshness of combat.
CrossOps is set up to allow soldiers to build their mindset to have the spirit of a warrior, to improve their physical condition to get the upper hand on their enemies and to develop their endurance to never give up, whatever the situation.
Unlike commando training, which is carried out within specific infrastructures, CrossOps can be practiced in the courtyard of a barracks as well as in a bivouac.
Here are some types of WODS training for soldiers:
- WOD of the 1st RCP (training for parachute hunters): 100 m sprint, 20 burpees, 25 abs, 10 squat jumps.
- WOD 3rd RPIMA (special preparation for navy infantry paratroopers): 4 km run with 11 kg load, 10 muscle ups, 100 squats, 50 push-ups, 25 pull-ups, 4 km run with 11 kg load.
- WOD of the 21st RIMA (specific physical preparation for the infantry): 200 m of swimming in uniform, 1 min of sheathing, 200 m of swimming in uniform, 1 min of chair sheathing, 200 m of swimming in uniform, 2 min of left and right lateral sheathing.
- WOD 53rd RT (physical exercise program for transmission regiments): 200 m run, 5 burpees pull-ups, 10 box jumps, 10 push-ups, 10 squats.
- WOD BSPP (preparation for the fire brigades): 2 rope climbs arm only, 2 muscle ups, 1 rope climb arm only, 1 round trip staircase 6 floors.
CrossOps for civilians
CrossOps is also aimed at professionals in other sectors (bodyguards, private security guards, etc.), professional sportsmen and women, martial arts fighters and individuals who want to build up their physical strength.
In the case of private sports practice or home fitness, the supervision and advice a coach should be used. But at the same time, you can establish your own training program, based on your needs, your goals and your means.
Most CrossOps workouts can be done indoors or outdoors. You can train on Saturdays or holidays at home with or without a weight machine. Choose the WODs that meet your needs, then determine the intensity of the session and the number of reps to do. You can take inspiration from the military WODs or take a look at the training programs offered by the Tabata method (HIIT).
The benefits of CrossOps
The CrossOps method is a set of training sessions designed to develop physical strength and build endurance. Among other things, it allows you to :
- Improve operational fitness with short and sustained training sessions;
- Develop the mass and muscle power;
- Strengthen endurance and resistance to fatigue;
- To promote muscle tone and flexibility;
- Preventing the risks of injuries muscular and articular: the nature of the movements, the repetitions and the series, as well as the time of recovery is skilfully studied to preserve the sportsman to the maximum;
- Train to obtain an operational physique that can cope with all situations on the battlefield.
How to train with CrossOps?
You think that CrossOps is a method that will allow you to build muscle? Are you wondering how to do it? To do this type of training, start by getting the method. Here you can order the learning manual. You will also discover more than 600 choices of WODs, 300 of which do not require any equipment. Speaking of equipment, you will find on the e-shop of the site a wide choice of equipment, outfits and accessories to practice this type of sports activity.
CrossOps training is suitable for almost all sports. Swimmers, rowers, handball players, basketball enthusiasts, skiers or triathletes, all can benefit from its advantages. Indeed, it represents an excellent way to complete your training. Even if it remains very intensive.
How to train successfully with CrossOps?
To begin with, you will need to be in a physical condition to undergo intense training. You must have a medical certificate that indicates that you are fit for the physical efforts you are about to make. Small preparations such as daily jogging or regular walking can get you in the right physical condition before starting CrossOps.
Before each training session, always make sure to a warm-up. At the end of each session, always remember to stretch to avoid soreness. Hydrate enough.
A healthy lifestyle is also recommended. Remember to eat a balanced diet. Your diet must provide the quantity and quality of nutrients you need, especially in terms of caloric and protein intake. This helps to keep you healthy, but also to avoid muscle breakdown.
Conclusion:
This way of training is not for beginners in bodybuilding but rather for a specific purpose: To prepare you for the competitive examination of the gendarmerie for example or if you want to apply for the armed forces. In any case, you must already be practicing bodybuilding for several years. It is a very difficult and physical training to hold.
You can get the preparation manual directly from the website.
On the other hand, if you want to progress in bodybuilding, do not hesitate to take a look here :
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