Run Focus 11 WK Build To Get Faster For Olympic Triathlon By Dr Jeff Banas (Copy)
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Still have questions about this plan?Plan Description
11 WK Build To Get Faster For Olympic Triathlon By Dr Jeff Banas
The goal of this training plan is to get faster.
11 Week Olympic Distance Training Plan
This is intended for someone who is already pretty fit and has some experience in triathlon, but looking to get faster.
Also included in this plan:
-If you are a male, this plan contains information on how to check and increase your testosterone levels if needed.
-How to use Cold Thermogenesis to increase performance.
-How to use a movement screen to find your muscle imbalances and weaknesses.
- Specific high intensity intervals are included to increase your speed.
- Very specific cutting edge supplement and nutrition protocols for strength training, recovery and race day.
- Videos on stretching and how to do full body range of motion exercises to enhance recovery.
- Specific strength sessions for run, bike and swimming are included along with videos demonstrating the exercises.
- How to find your training heart rates.
- How to find and use your fat burning zone
- How to use dynamic joint mobility exercises to enhance performance
- This plan also includes a consultation with Dr Jeff Banas, Certified Strength and Conditioning Specialist, USA Certified Triathlon Coach and Certified Chiropractic Sports Physician.
Your off day is Friday.
If you have any questions about your training you can contact Dr Jeff Banas if you need any help.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
0:34 hrs | 1:00 hrs |
|
|
0:02 hrs | 0:03 hrs |
|
|
0:11 hrs | 0:45 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
0:34 hrs | 1:00 hrs | |
|
|
0:02 hrs | 0:03 hrs | |
|
|
0:11 hrs | 0:45 hrs |
Training Load By Week
Sample Day 1
10 min warm up then stand Long standing flats 1 mile standing, easy spin for 4 min then repeat for the prescribed time. If on a trainner, 10 min WU then stand for 3 min easy spin for 4 min
Sample Day 3
Sample Day 4
Endurance Run. Just try to do the entire distance.
Sample Day 16
Th is intermediate to advanced levels routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 17
Warm up 10 min
9 min easy 1min hard, 8 min easy 1 min, 7 min easy 1 min hard, repeat down to 1 easy 1 hard
Sample Day 17
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 23
Th is intermediate to advanced levels routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.