Half Ironman 70.3 High Intensity Low Volume W/Strength 25 Wks - Dr Jeff Banas

Average Weekly Training Hours 01:10
Training Load By Week
Average Weekly Training Hours 01:10
Training Load By Week

25 Week Half Ironman Plan. Train Smart And Hard. Here is a brief look inside the training plan: https://www.youtube.com/watch?v=LRNSBm7jcuY&feature=youtu.be Low Volume High Intensity with Strength Training These programs have a lot more strength training than most endurance training plans. There is a reason for this: Most people slow down in endurance sports NOT because of lack of cardio (out of breath), most people slow down because their legs are tired. Strength training non-specific (such as weight lifting) and specific strength (hill running, tempo combined with strength) will build up your body's resistance to fatigue. Another reason we do strength training is to help with cramping. Most people cramp in races NOT because of dehydration or salt loss, MOST cramping is because you are pushing your muscles harder and faster than you did in your training. Again strength training non-specific (such as weight lifting) and specific strength (hill running, tempo combined with strength) will build up your body's resistance to fatigue and help reduce cramping. Train one hour during the week and a little longer on the weekends. Are you ready to start training smart and avoid endless volumes of “junk miles”? Tired of looking like a skinny triathlete? If you are looking to increase your speed, increase the strength of your body or if you want to training for a Half Ironman, but still have a life, this program is for you. This program will make you work, but the results will pay off. The focus of this training plan is on short high intensity sessions but low volume. The primary goal is to increase your muscle’s resistance to fatigue. During the week you will only be training about one hour a day and on the weekends maybe around 2 to 3 hours at the most. Longest bike is 40 miles and the longest run is 10 miles, both are only done once. Have faith, the hard high intensity weight and strength training will get you to the finish line, likely faster than before. There is a lot of strength training in this program which will hopefully make your body strong enough that it can take the bounding over 70.3 miles and avoid injury and increase your body’s resistance to fatigue. Most people slow down because there legs get tired and not because a lack of cardio. Training sessions are short but high intensity (race pace or above). The first 3 weeks of the program, you will be doing strength training 3 days a week. The strength sessions are only about 30 min long and the total duration of the training during the week is only about one hour long. No more is needed. After the 3 weeks of strength training we will move more into a “CrossFit Style” of training and then we will move into sessions that are tempo and strength combined. These sessions will be at race pace or above. Please watch these two videos where Dr. Banas talks about his training philosophy http://physiotherapyaz.com/videos/ In this plane I would rather have you bike 30-40 miles and feel tired than bike 80 mile and feel fine. The plan is laid out as 3 weeks of build followed by a week of rest, recover and adapt. ***If you miss a workout or do not have time for all the workouts choose the heavy lifting strength sessions over the simple volume sessions. The strength sessions are the KEY workouts*** We are going to start off by building some strength so that your body will be able to handle to bounding you will be putting on it over the 70.3 miles. https://www.youtube.com/watch?v=wZ8AszSgMWA Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you. The normal cost for a 20 min consultation with Dr. Banas is $97.00.

Sample Day 3
0:30:29
BIKE LT TEST

Bike Workout 1: “LT Test” Warm-up bike aerobically for 10-20 minutes (try to choose as long a warm-up as possible for this test). Next, accelerate to your maximum sustainable pace you can maintain with good form for 30 minutes. Your legs will have a burn, and you will be breathing hard. Attempt to achieve a pedaling cadence of 80-90rpm. If your legs get rubbery, you start to slow down, or your cadence starts to slow down, you are going too hard. Record your average heart rate or power for the final 20 minutes of the 30 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or power in your logs, and use it to calculate your heart rate or power training zones. If it is too hard for you to hold this effort for 30 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Sample Day 3
0:30:00
RUN LT TEST

Run Workout 1: “LT Test” Warm-up run aerobically for 10-15 minutes (try to choose as long a warm-up as possible for this test). Next, accelerate to your maximum sustainable pace you can maintain with good form for 20 minutes. Your legs will have a burn, and you will be breathing hard. If your legs get rubbery, you start to slow down, or your running form starts to break down, you are going too hard. Record your average heart rate or speed for the final 10 minutes of the 20 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or speed in your logs, and use it to calculate your heart rate or speed training zones. If it is too hard for you to hold this effort for 20 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Sample Day 4
0:30:00
5 sets of 5 reps Workout A

GOALS of this program:
Short but high intensity (race pace or above).
Strength training so we can build up your body's resistance to fatigue.
Train hard. I would rather have you bike 30-40 miles and feel tired than bike 80 mile and feel fine.

***If you miss a workout or do not have time for all the workouts choose the heavy lifting strength sessions over the simple volume sessions. The strength sessions are the KEY workouts***


We are going to start off by building some strength so that your body will be able to handle to bounding you will be putting on it over the 70.3 miles.

https://www.youtube.com/watch?v=wZ8AszSgMWA

You will get the most "bang for your buck" with these exercises. In a few weeks we will more into some "crossfit style of training".

Rest 1-2 min between reps
Warm up with no weight on the bar but do the exercise
Squat 5×5
Bench Press 5×5 Single Arm dumbbell
Barbell Rows 5×5

Sample Day 4
0:30:00
30min run

Sample Day 4
0:30:00
4 easy 1 min all out

WU 10 min . Main set 4 min easy 1 min all out hard. ALL OUT EFFORT FOR ONE MIN. Repeat for the prescribed time.

Sample Day 5
0:30:00
Swim With Videos

10 min warm up swim
30min work on being relaxed and on your swim form.
Go to http://www.swimsmooth.com and download their free training soft ware

Sample Day 6
0:30:00
30 min run

Dr Jeff Banas
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Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.