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Matthew J Copp: Posted on 08 November 2011 11:55
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 |
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Matthew J Copp: Posted on 29 October 2011 18:32
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) |
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Matthew J Copp: Posted on 25 October 2011 12:43
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) |
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Matthew J Copp: Posted on 23 October 2011 10:35
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 |
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Per Ardua Personal Training: Posted on 16 October 2011 11:52
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 : - |
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Per Ardua Personal Training: Posted on 16 October 2011 11:16
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 : - |
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Per Ardua Personal Training: Posted on 14 October 2011 17:38
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) |
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Per Ardua Personal Training: Posted on 13 October 2011 13:22
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 |
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Matthew J Copp: Posted on 11 October 2011 10:35
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 |
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Matthew J Copp: Posted on 07 October 2011 12:55
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 |
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Per Ardua Personal Training: Posted on 05 October 2011 11:42
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 |
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Matthew J Copp: Posted on 03 October 2011 19:14
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) |
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