Full Training Plan: Base to Race Plan, Gait Analysis, Movement Screening, and Custom Programming
Author
The Training Plan Source Powered by IREP Athletics
All plans by this CoachLength
1 Week
Typical Week
5 Other, 2 Run
Longest Workout
1:25 hrs run
Plan Specs
triathlon ironman beginner intermediate advanced masters
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
Overview: The Internet’s Number 1 customized Gait Analysis, Functional Movement Screen Training Plan. The Training Plan Source has created the Ultimate Training Plan for the Do it Yourself Athlete. This plan is not a cookie cutter program but a customized Training Plan (for up to 30 weeks out from race day) for each athlete’s specific needs to assure that they RESPOND, EVOLVE, PERFORM.
The Training Plan process starts off by you sending us simple videos over the internet. We process this video in our state of the art software and create a customized video report for you to improve your skill and function. We also analyze the results to create for you a customized corrective exercise and/or injury management regime to have you ready to execute your Full Base to Race Training Program and have you firing on all cylinders.
See Full Plan Details Here:
https://www.thetrainingplansource.com/base-to-race
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.
***It is always recommended to see your physician before starting a new exercise program***
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., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
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
Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent
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.
Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.
Stats
Sample Day 1
Base to Race Intro Video:
https://youtu.be/evg2eY-SELc
Congratulations you have purchased the most customized training plan on the market today! This is the ultimate training plan for the Do It Yourself Athlete.
We will be utilizing various assessment data to help develop a fully customized and tailored training plan.
For the best and most accurate training plan it would be helpful for you to fill out our athlete intake questionaire found here: https://www.irepathletics.com/join
Under Prefered Coach Select Purchased the Base to Race Gait and FMS Plan.
That will let us know your a preferred customer.
Please follow the instructions on performing your Gait Analysis and Movement Screening. Once we receive all of your videos we will start analyzing and send you the details on what we saw and your training plan.
Please allow approximately 7-10 days for full review of your videos and training plan as we are thorough and receive them in high volume.
To attach your Training Peaks Accounts Please follow the instructions on https://home.trainingpeaks.com/attachtocoach?sharedKey=ED5QUBH5SFXLY
Sample Day 1
Thank you for your purchase of an IREP Atheltics / The Training Plan Source Training Plan
If you have any inquiries regarding this plan please forward them to coach@irepathletics.com and one of our coaches will be happy to assist you.
You can always visit us at www.TheTrainingPlanSource.com and www.IREPathletics.com for additional information on our service and to select the next plan as your training progresses.
Attached is a Training Plan Instruction guide. You will utilize this guide once we have developed your training plan based on your goals, movement screening, and gait analysis
Sample Day 2
For this portion of the Training Plan, you will need to send us videos of you performing the following movements (please utilize the video links for instructions on how to properly perform each movement:
Pre-Testing Introduction:
https://youtu.be/1Pdp8Y-IhjI
1. Deep Squat
https://youtu.be/TIjZv3RbYxI
2. Hurdle Step
https://youtu.be/m2SY96A1HCM
3. In-Line Lunge
https://youtu.be/gKnyQQJT-84
4. Shoulder Mobility and Clearing
https://youtu.be/wEiVzpI2q20
5. Active Straight Leg Raise
https://youtu.be/l3L5559Ml_4
6. Trunk Stability Push-Up and Clearing Test
https://youtu.be/6HkD_A46Xqw
7. Rotary Stability and Clearing Test
https://youtu.be/2yPWhifMts4
Video Saving Instructions:
Please save your video in the following format:
TestName_YourName
Send Each Video to: Coach@thetrainingplansource.com
The subject of your email should be the same as the name of the video. i.e: TestName_YourName
You may also upload your videos to youtube and share the links with coach@thetrainingplansource.com
Sample Day 2
For this portion of the analysis you will be sending us 2 videos of you running at "all day pace" or your comfortable marathon running pace.
Set up on a nice flat/even running surface approximately 25-30 yards
Video 1: Front and BackView
Example: https://youtu.be/CRrfoEy-jU0
Video 2: Side Views
Example: https://youtu.be/Aqplg2RaUjg
Once you have completed the videos please save them by labelling the view and your last name: example: View_YourName
Then email them to Coach@thetrainingplansource.com with the subject line being the same as the name of the video: View_YourName
Sample Day 3
5 min Warmup 5 min Dynamic Warmup - butt kicks, Heel Runs, Walking Quad Stretch, Wooden Soldiers, Prone Cross (see www.youtube.com/irepathletics) 20 min Zone 2 4 x 20 steps of Walking Lunge/50 meters of Power Skipping "bounding" 25 min Zone 2
Sample Day 5
1 mile (1600M) warm up on the track
10 x 1/2 mile (800m) Hard approx 5k pace with 400 meters easy jog between each
1 mile (1600M) warm up on the track
We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.