Example Plan
Author
IREP ATHLETICS
All plans by this CoachLength
1 Week
Typical Week
3 Run, 1 Swim, 3 Bike
Longest Workout
2:30 hrs
Plan Specs
fitness beginner
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Summary
Designed for:
The Athlete that is suffering from Achilles Tendinitis, Tendinosis, or
General Calf and Achilles Tightness. This plan is designed to work in
conjunction with a good training program so that you can stay the
course with your normal training/coaching.
***It is always recommended to see your physician before starting a new
exercise program***
***This plan is not meant to replace that of a physician or physical
therapist
Designed by the Certified Athletic Trainers, Strength Specialists, and
IRONMAN Certified Coaches at The Training Plan Source Powered by IREP
Athletics LLC,
Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott
Proscia BS ATC, M. Ed., IRONMAN Certified Coach
plans incorporate over 25+ years of combined education and experience
designed to help YOU achieve your personal fitness goals and Respond Evolve
Perform.
When to start and how to properly Execute the Program:
This program can be started right away, they are designed to start on a
Monday but can be moved to fit your training and timing needs.
The days are spaced apart to allow for success and compliance. You may
perform the mobility exercises daily if time allows.
Prior to using this plan,
you should be able to complete the following workouts:
You should have good mobility in the injured area
Little to no swelling
Permission from your physician
Purchase of this plan includes
:. Access to how to training videos, e-guide, both pdf and excel versions
of the workout plans for easy printing and progress tracking. Access to
Coach Anthony via email @ anthony@irepathletics.com
with any questions regarding this plan.
For more information about this plan
:
Questions?
Please visit TheTrainingPlanSource.com
or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and
for Injury Management, Weight Loss, and Strength questions email Coach
Anthony at: Anthony@irepathletics.com
Training for another race, trying to improve strength, lose weight, or
dealing with a nagging injury?
Visit thetrainingplansource.com
for all of your training and fitness needs.
Stats
Sample Day 1
Sample Day 2
400 as (75 swim / 25 drill) 3 x 200 @ CSS + 5 on 15 sec rest 100 easy pull cooldown
Sample Day 3
10 minutes dynmaic mobility / drill work 50 minutes with cap at Z1 +5bpm HR walk steep sections and as needed to keep HR in Rx zone This is scheduled as an off road run. A gnarly mountain bike trail or packed trail with terrain changes is ideal. This is a strength run with the added bonus of helping with run mechanics. If you do not have access to a trail I want anything but pavement/concrete. You can simply run in grass.
Sample Day 4
10 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ 90/100/110/120 rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ standing 40-60rpm/seated normal/Big gear seated 40-60/110+ rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2
Sample Day 5
20 minutes Z1 easy Warm UP 45 mins as steady zone 2 5 minutes recovery easy spin 10 minutes 40-60 rpm Cap Z2 at 120W seated 10 minutes 60-80 standing Z2 20 minutes sustained high cadence 90-100 Z2
Sample Day 6
10 mins easy
5 x 1 min build to hard/ 1 min easy
10 mins sweet spot top of 3 bottom of 4
10 mins easy
5 x 2 mins build to hard / 2 mins easy
30 mins middle of Z2
30 mins Z3
30 mins middle of Z2