If you have opted for our COMMANDOS ELITE training plan, you are a differentiated athlete. You already know the importance of having a coach to report to. For the mere fact of acquiring the training plan by TrainingPeaks, leaves open the valuable benefits of this platform.
Evaluate the workouts, modify the structure of your sessions, add or remove something from the planning. All this watching your performance measures. And with feedback 24 hours a day. This is to be ELITE level.
Our training plans come with the signature of our Ironman Certified Coach Joel A. de Bem Jr, one of the only coaches in the american continent who brings the proposal of sharing training in the Portuguese, English and Spanish versions of the TrainingPeaks platform.
Our specialty is the training of entrepreneurs with limited time for training, but who find in sport their valve of escape.
By acquiring this training plan, you will become an athlete who will feel, understand and apply in practice the different steps necessary for your body and mind to evolve to their peak performance.
If you got here, it's because you value the training metrics. And that's why we make our training sessions FULLY structured and exportable for your Garmin.
Our cycling training sessions come with functional threshold power (FTP) training zones along with the rate of perceived effort (RPE) for those who do not yet have a powermeter. The running sessions are based on pace. Your heart rate should always be checked. However, since it is a measure of effort rather than performance, these are the best ways to prepare a training plan.
Our planning proposition is that the volume, as well as the intensity of the training, follow a kind of rotation between disciplines (swimming, cycling and running), which will cause the body to absorb each of the different stimulus for each block of that system (see more about this).
Just as we also have crosstraining sessions, which follows an innovative principle of restructuring the athlete's muscular imbalances.
By purchasing the ELITE training plans through our website, we offer exclusive discounts to you!
Still in doubt, you can get our sample workouts, which will give you a better understanding of the practice of our training.
OBJETIVES FOR EACH BLOCK:
1hour MAX effort
WU: Elastic routine first (10')
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
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)
100 catch up drill light + 500m easy
WU: 10'easy spin
(execute 6 x this acelerations)
CD: 10'big gear easy
WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 1000m Fartlek intervals
Focus on recovery (must maintain same cadence)
CD: 10'easy jog