13 weeks Progression to get in shape

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13 weeks Progression to get in shape

Author

Austin Mitchell

All plans by this Coach

Length

13 Weeks

Typical Week

2 XC-Ski, 1 Other, 2 Run, 6 Rowing, 1 Walk, 3 Strength, 2 Bike, 1 X-Train

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate masters weightloss multi day hr based strength base period

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

Includes High Intensity Interval sessions, nutrition tips, running, elliptical, foam rolling, cycling, videos, articles.... If you do the exercises the results will come.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:53
Training Load By Week
Average Weekly Training Hours: 07:53
Average Weekly Breakdown

Austin Mitchell

FastesTTransition

With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.

Sample Day 1

0:10:00
Syncing your watch to TrainingPeaks

Make sure you sync up your watch to TrainingPeaks


Apple watch:

https://www.trainingpeaks.com/blog/how-to-use-trainingpeaks-with-your-apple-watch/


All other smart watches:


https://help.trainingpeaks.com/hc/en-us/articles/204070114-What-Devices-are-Compatible-with-TrainingPeaks-

Other devices: https://www.trainingpeaks.com/upload/

Sample Day 2

0:15:00
Flexibility (Foam roll PDF)

IF YOU ARE PREVIEWING THIS PLAN IN THE PREVIEW WEBPAGE PLEASE BE AWARE THAT THERE ARE EXERCISES THAT ARE BLOCKED FROM VIEW(They will automatically unblock after purchase)
See Attachment "paper clip" image in top right of window.

The attached PDF will demonstrate how to correctly foam roll different parts of your body.

suggestion: PRINT IT OUT

Sample Day 3

0:15:00
Flexibility

See Attachment "paper clip" image in top right of window

Only visible from Desktop

Sample Day 3

0:45:00
Foot work/cadence focused

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

warm up: first five minutes walking(start some dynamic movements that aren't to strenuous)

cool down: gradually decrease pace to a walk the last ten minutes

Main set: when ready, time how many times your left foot hits the ground in a 20 second period. the goal is going to be 30-31 times in a twenty second period(that will increase over time)

watch this so it makes more sense why we need to do this.

Video: https://youtu.be/rYjimh70LGs

Supplies: water bottle

INTENSITY: If your goes into Z4, walk until HR returns to Z2 before starting next cadence segment

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 4

0:15:00
Flexibility

See Attachment "paper clip" image in top right of window

Only visible from Desktop

Sample Day 4

0:45:00

Easy dynamic warm up 6-8 minutes (not the treadmill).
This is the workout:
5-7 minutes dynamic warm up (the same as we did at Crunch, walking knee to the chest alternately, reaching toes with opposite arm alternately, high plank and you walk with you feet to your hands not bending too much your knees).
1. Hip openers. (high plank and then you bring one foot to outside of palm arms before sinking into hips) 8 reps on each side.
2. Elbow Side plank feet apart. 30 seconds on each side.
3. Torso twists using foam roller in a setup position (30reps left and right total).
4. Glute bridge double leg no hands on the ground. 30 seconds hold and then take off left foot slowly and switch to right foot . 6 reps on each leg very slowly not dropping your hips down.
5. Lateral steps with knee resistance band (below knees) in a quarter squat position. 12 steps to the right, 12 steps to the left. Be sure that your knees are not moved inward. Your knees needs to be in line with the toes.
6. Kneeling 12-15 push ups with a good form. Be sure that your shoulders are down and you squeeze them. Close grip.
7. Reverse lunges with small weight (water bottle) and torso twist (on opposite knee). 15 reps.
8. Dips 15 reps.
9. Single leg quarter squat with a water bottle (small) bringing it across the knee. Please watch out your knees. Don't let them move inward.

9 exercises in one circuit. You do them non stop. 3 sets total. Based on how you feel. If you're tired, do 2 sets.

Sample Day 5

0:15:00
Flexibility

See Attachment "paper clip" image in top right of window

Only visible from Desktop

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