FREE TRIAL- Swim Sessions - Coupon code: ironcoach100off

Average Weekly Training Hours 01:56
Training Load By Week
Average Weekly Training Hours 01:56
Training Load By Week


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This plan lasts for 03 weeks as a demonstration of the system in blocks and includes:

  • 01 training session per week where:

  • Each week will represent a block, as an example, within the methodology proposed by the system.

With these Free trial versions offered by our Ironman Certified coach Joel de Bem, you will be able to better understand our methodology, and thus, be able to opt for our complete packages for your race events.

Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.


commandos plans


We have training plans for any stage of your training. 


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The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
For any questions about our service, get in touch directly with our coach.

Sample Day -8
0:55:00
2400m
55TSS
Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
CD:
100 catch up drill light + 500m easy
TT=2400

Sample Day -6
0:55:00
55TSS
Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Sample Day -1
0:40:00
2100m
40TSS
Bl2W07,SS02a neuro adaptation

S-Bl2W07,SS02a neuro adaptation
WU:
400 with fins
MS:
4x(75/25;50/50;25/75;100)
75(drills)/25 at T-pace @rec15''
https://youtu.be/w6DGyolOFN8
* 3strokes submerge;
* 2stroke/1underwater recovery
* 1stroke/1underwater recovery
50(drills)/50 at T-pace @rec15''
* catch up dril
* single arm
25(drills)/75 at T-pace @rec15''
* 4corerotation/4strokes
100m T-paceJ4J46:J49
1'30'' rest between SETS
CD: 100 kick easy
TT2100

Sample Day 0
0:35:33
48TSS
CORE training

https://youtu.be/nhjRYlI9GIA

Sample Day 1
0:55:00
55TSS
Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Sample Day 6
0:40:00
1750m
45TSS
Bl3W11/13,SS01a - Resistance strenght

WU:
400 easy as:
50 hand drag/50 pull
MS:
Muscle Up (MU + intervals)
8MU+25/6MU+50/4MU+75/2MU+100
Link : https://www.youtube.com/watch?v=oTjfvtyB4BY&t=12s

execute 5 SETS @2'rest between set
CD: 100 kick easy
TT1750

Sample Day 8
0:55:00
55TSS
Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Joel A. de Bem
|
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming.Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.