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Personal Training

Triathlon Training

Shoulder/Back Fatigue Circuit and Interval Speed Session

Per Ardua Personal Training : 08 Nov 2011
 
Triathlon Conditioning Training
 
a.m
 
Shoulder/Back Fatigue Session :
 
 
4 x 12 Olympic Bar Clean and Press @ 65% (55kg)
4 x 20 DB Lateral Raise to Hammer Curls (12kg)
4 x 60sec Alt.Arm Shoulder Press to Shoulder Press
 
4 x 12 Olympic Bar High Pulls @ 65% (45kg)
4 x 20 S.Arm DB Dorsal Raise (14kg)
4 x 60sec S.Arm Cable Upright Row to Press Extension
 
4 x 12 Olympic Bar Snatch @ 65% (55kg)
4 x 20 S.Arm DB Arnold Press (16kg)
4 x 60sec Raised Pike Press Ups
 
4 x 60sec S.Arm KB Upright Row
4 x Failure Wide Chins
 
 
p.m
 
Speed Interval Session :
 
1 x 1k @ 65%mhr (14.5kmh) Warm Up
 
4 x 2:00 Efforts @ 5k Pace with 4 x 1:00 CP
2 x 30sec Sprints @ 100%mhr
 
4 x 1:30 Efforts @ 5k Pace with 4 x 0:45 CP
2 x 30sec Sprints @ 100%mhr
 
4 x 1:00 Efforts @ 1mile Pace with 4 x 0:30 CP
2 x 30sec Sprints @ 100%mhr
 
 

Triathlon Training : Swim Transition Circuit 29 Oct 2011

Triathlon Training : Swimming Transition Cicruit
 
4 x 20 Olympic Squats @ 50% (30kg)
 
20 x Lengths (25m) with every 2 lengths :
 
10 x 10 Up/Downs
 
10 x 10 Press Up to S.Leg Extension
 
Notes :
 
. Swimming stroke  technique improving as is confidence
. Breathing technique improving slowly but surely
 
 
Competition Target Weight : 76kg by (10 Nov 2011)
 
Starting Weight : 86kg  (10 July 2011)
 
Current Weight : 77.8kg (27 Oct 2011)
 
 
 
 
 
 

Triathlon Training : Leg and Shoulder Strength

Triathlon Training 25 Oct 2011
 
Leg Strength :
 
5 x 10 Deadlifts @ 85% 1rm (100kg)
 
5 x 10 Romanian Deadlift @ 85% 1rm (75kg)
 
3 x 10 DB Squats @ 85% 1rm (26kg)
 
Shoulder Strength :
 
5 x 10 DB Chek Press @85% 1rm (24kg)
 
5 x 10 KB Upright Row @ 85% 1rm (24kg)
 
3 x 10 DB Lateral Raise @ 85% 1rm (14kg)
 
 

Triathlon Muscular Endurance Session 22 Oct 2011

4 x 20 S.Leg Quad Extension (70kg).
1 x 25 Ab Wheel Extension
1 x Pyramid Cable Overhead Extension (20,16,12,8)
 
2 x 20 Olympic Bar Floorwipers (60kg)
1 x 25 Bridge Core Wheel Extension
 
4 x 20 Bent Over Wide Row (50kg)
1 x 25 Bosu Core Wheel Extension
1 x Pyramid Cable Rope Bicep Curl (20,16,12,8)
 
2 x 20 Reverse Crunches
1 x 25 S.Leg Core Wheel Ab Extension
 
4 x 20 Clean and Jerk (50kg)
1 x 2:00 Plank
1 x 25 Plank to Bridge
 

Sample Triathlon Session Week 2

Triathlon Training
 
Week 2
 
Mon
 
Swim : 1500m
Cycle : -
Run   : -
 
Tues :
 
Swim : -
Cycle : -
Run   : 5km sub 24:00
 
Weds
 
Swim : 1500m Crawl
Cycle : 15k (9miles0
Run   : -
 
Thurs
 
Swim : 200m easy swim
Cycle : -
Run   : 60min (7miles)
 
Fri
 
Swim : Rest
Cycle : Rest
Run   : Rest
 
Sat
 
Swim : -
Cycle : 20km (12.4miles)
Run   : 5k easy
 
Sun
 
Swim : 400m easy
Cycle : -
Run   : -

Sample Triathlon Session

16 Oct 2011
 
It's a complete rest day with lots of foam rolling and stretching for my personal duathlon/triathlon training regime so I thought I would find the time to blog a week sample session of a triathlon programme I designed for one of my elite marathon clients who ventured into triathlon grounds for the first time. It should display the level of commitment, dedication and effort required to even consider someting into such an event yourself.
 
Sample Triathlon Programme
(designed for client 2011)
 
 
Week 1
 
Mon
 
Swim : 1000m easy breast stroke/front crawl
Cycle : 20km
Run   :  - 
 
Tues
 
Swim : 1000m
Cycle :  -
Run   : 6miles (sub 45mins)
 
Weds
 
Swim :  -
Cycle : 30km (18.5miles)
Run   :  -
 
Thurs
 
Swim : 1000m
Cycle :  -
Run   : 4miles (sub 30mins)
 
Fri
 
Swim : Rest Day
Cycle : Rest Day
Run   : Rest Day
 
Sat
 
Swim : -
Cycle :  -
Run   :  -
 
Sun
 
Swim :  -
Cycle : 40km (25miles)
Run   :  -
 
 

Triathlon Training

Triathlon Training :
 
14 Oct 2011
 
Aerobic Conditioning :
 
8 mile strategy run (no garmin/watch)
 
Swimming Strength :
 
Pyramid Training
 
2 x
 
KB Upright Row  20-18-16-12  /  12kg-16kg-20kg-28kg
 
2 x
 
KB Swingers  20-18-16-14  /  16kg-24kg-28kg-32kg
 
2 x
 
DB S.Arm Arnold Press 20-18-16-14  /  14kg-16kg-18kg-20kg
 
2 x
 
MB S.Arm Lateral Raise 12-14-16-18  /  9kg-10kg-12kg-14kg
 
2 x
 
FB Prone Pilates Band Superman Press 20-22-24-26  /  Black Band 30sec Rest
 
Superset :
 
4 x 25 Weighted Dips (15kg Belt) to
4 x 25 DB Cech Press (12kg)
 
4 x 15 TRX Squated Deltoid Push Raise to
4 x 15 DB French Press (10kg)
 
 
 
 
 
 
 
 
 
 
 

Triathlon Training : Strength Endurance Interval Circuit

Triathlon Journey
 
13 Oct 2011
 
Strength Endurance Interval Circuit :
 
2 x 25 Raised Split Squat (BW)
3 x 20 TRX Extended Caterpillar
 
5 x 0:60 Progression Run Hill Reps (@ 6-12%inc)
 
2 x 25 Bosu Prisoner Squat (BW)
3 x 10 TRX Bridge (10secs) to Press Up
 
5 x 0:40 Weighted Hill Reps (15kg Power Bag @ 6%inc)
 
2 x 25 Bosu S.Arm KB Deadlift (40kg)
3 x 30 TRX Alt. Leg Jack-Knife
 
5 x 100m Sprints

Triathlon Strength and Interval Session

Per Ardua Personal Training 11 Oct 2011
 
Triathlon Training
 
Strength and Interval Session :
 
5 x 12 Deadlifts @ 85%1rm
 
6 x 0:60 5k Pace Efforts
 
4 x 12 Olympic Cleans @ 65%1rm
 
6 x 0:60 5k Pace Hill Reps (10%inc)
 
3 x 12 Clean and Press @ 50%1rm
 
3 x 1:30 1mile Pace Efforts

My Triathlon Strength Training Session

07-10-2011
Triathlon Strength Training
 
Leg Strength
 
4 x 25 Quad Extension with 60sec rest between sets (45kg)
2 x 25 BOSU S.Leg Squat to DB Pick Up
4 x 25 DB Front Squats with 90sec rest between sets (16kg)
 
Back Strength
 
4 x 25 FB B-52's with 60sec rest between sets (6kg)
2 x 25 BOSU Supermen (no weight)
4 x 25 S.Arm Bent Over KB Row (32kg)
 
Speed Work : Splits
 
2 x 800m Efforts with 3mins rest
1 x 60sec Core Board Plank
4 x 400m Efforts with 2mins rest
1 x 90sec Core Board Plank
6 x 200m Efforts with 1min rest
1 x 2min Core Board Plank
 

Strength Endurance Training

04 Oct 2011
 
a.m
 
15k Weighted 10k Run
(with client)
 
58:00:00
 
p.m
 
Strength Endurance Training
Back
 
3 x 20 S.Arm Bent Over KB Row (wide) 24kg
3 x 20 S.Arm Bent Over KB Row (inv) 24kg
 
4 x 15 Olympic Bar Bent Over Row (50kg)
4 x 15 Olympic Bar Clean and Jerks (40kg)
 
5 x 15 Prone N.G Inverted DB Row (22kg)
5 x 15 Prone Wide DB Row (20kg)
 
 
05 Oct 2011
 
a.m
 
Interval Session
(with clients)
 
2 x 800m Efforts (with 3mins rest)
3 x 600m Efforts (with 1:30mins rest)
4 x 400m Efforts (with 1:00min rest)
5 x 200m Efforts (with 0:45sec rest)
 
p.m
 
Strength Training
Legs
 
4 x 12 Romanian Deadlifts (85kg)
2 x 20 Front DB Squat to Box Jump (14kg)
4 x 12 Olympic Squats (40kg)
2 x 20 DB Jumping Lunges (14kg)
 
3 x 20 TRX Alt.Leg Jack-Knifes
 
 
 
 
 
 
 
 
 

Triathlon Journey...still no sign of another swim...yet!!

29 Sep 2011
 
Active Rest Day
 
Foam rolling, neural treatments and mobilisation routines
 
30 Sep 2011
 
Cycle
Strength Circuit
 
4 x 25 Deadlifts (60kg)
4 x 25 B-52's (8kg)
4 x 25 BB French Press (16kg)
 
4 x 25 Cleans (30kg)
4 x 25 TRX Jack-Knife
4 x 25 TRX Reverse Flye
 
2 x 30 Jumping Lunges
2 x 30 Box Jumps
 
01 Oct 2011
 
Rest Day
 
02 Oct 2011
 
5 miles Easy Jog
 
03 Oct 2011
 
Endurance Session
 
a.m
 
8 mile Run Transition (with clients)
 
4 miles 26:30:00
 
Interval :
 
5 x 20 Split Lunges
4 x 20 Prisoner Squats
3 x 20 S.Leg Squats
2 x 20 Jumping Lunges
1 x 20 Box Jumps
 
4 miles 28:30:00
 
p.m
 
4 x 25 Lying Olympic Chest Press (60kg)
4 x 25 Inc KB Narrow Press (50kg)
4 x 25 Dec Cable Flye (40kg)