NEW FOR 2011!! TeamKattouf 12-week Winter Training Program

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

Let's keep your fitness level high all winter so you come out next Spring ready to rumble! Welcome to the TeamKattouf 12-week Winter Training Program. This plan has a great mix of swim, bike, run, bike-run and weight training workouts and has a range of 3-7 hours of training each week. This detailed plan will have heart rate zones for you to follow as well as great pdf attachments explaining your weight training workouts in both illustration and verbiage! We want you to start the Spring as fit as you have ever been. If you are ready to prepare yourself for the most productive season ever, the trainign starts now. Let's have an amazing winter of training!

Sample Day 1
0:30:00
Circuit

The intent of off season training is to build strength, develop mitochindrial densitiy without the high end aerobic component. Strength training in the off season will help you stay aligned and strengthen those areas off weakness, hence, taking the load off muscles that have been overworked during the season. The strength workouts will evolve over this 12 week program. We will build you a strong powerful body that will make you efficient and powerful come that first triathlon and throughout the season.

This is a wokout you don't want to skip! Use a weight that allows you to complete 10-15 repititions with the last 3 reps feeling pretty challenging. Try to go through just one time today.

Click on the paperclip symbol above to open PDF file for print, take with you to gym.

Sample Day 2
0:30:00
Swim, Cycle, Elliptical, Row, Etc...

Z2 if you know your zones. We will have Assessment on Wednesday if you need to test your HR Zones.

Todays training session is considered easy. Keep it easy. You can perform one activity like swimming or mix it up if you get board easily. stairclimb-bike-row-elliptical to keep it fun. If you feel compelled to stay triathlon specific, then focus on your weakest sport.

Whatever you choose, relax and enjoy this 30 minute stroll or glide.

Sample Day 3
0:45:00
Heart Rate Assessment - Bike

If you do not know your HR Zones or have not tested in a while you may perform the test below. If you know your HR Zones, please perform high cadence Zone 2 spin. We will use bike HRs and will establish run HR in the upcoming weeks.

Make sure to warm up at least 10 minutes.

Then do this assessment to determine your heart rate zones.

Test #1: 5 min All Out Effort on bike, followed by an easy 5min peadl then perform a 20min 'all out' effort; be sure to warm down

See pdf file to determine your heart rates

Warning: Should you feel any chest pain, pressure, tightness, shortness of breath before, during, or after this session cae activity and do not delay in seeking medical attention, call 911.

Sample Day 4
0:30:00
Circuit

The intent of off season training is to build strength, develop mitochindrial densitiy without the high end aerobic component. Strength training in the off season will help you stay aligned and strengthen those areas off weakness, hence, taking the load off muscles that have been overworked during the season. The strength workouts will evolve over this 12 week program. We will build you a strong powerful body that will make you efficient and powerful come that first triathlon and throughout the season.

This is a wokout you don't want to skip! Use a weight that allows you to complete 10-15 repititions with the last 3 reps feeling pretty challenging. Try to go through just one time today.

Click on the paperclip symbol above to open PDF file for print, take with you to gym.

Sample Day 5
0:30:00
Take 30

New strength circuit may have you feeling a little sore and tight. Today Cardiovascular activity should be easy again, maximizing recovery and easy enough not to cause any more break down. We will build volume over the 12 weeks, but for many of us we are still needing to shut the cardio down from the late season triathlons or for those who have been done for awhile we need gentle reconditioning.

Today, again do an activity (swim, bike, run, row, step, water run) at a low intensity, Zone 1-2. Try a new way of moving, try a different activity or work on your tri specific weakness. We want these short sessions to be enjoyable and never mundane!

Sample Day 6
0:30:00
Circuit

The intent of off season training is to build strength, develop mitochindrial densitiy without the high end aerobic component. Strength training in the off season will help you stay aligned and strengthen those areas off weakness, hence, taking the load off muscles that have been overworked during the season. The strength workouts will evolve over this 12 week program. We will build you a strong powerful body that will make you efficient and powerful come that first triathlon and throughout the season.

This is a wokout you don't want to skip! Use a weight that allows you to complete 10-15 repititions with the last 3 reps feeling pretty challenging. Try to go through just one time today.

Click on the paperclip symbol above to open PDF file for print, take with you to gym.

Sample Day 8
0:45:00
Circuit

Try 2-3 circuits. If you move efficiently through the circuit it may take you less time. The prescribed time is an estimate. If machine is being used move on to another exercise and come back when it is open.

The intent of off season training is to build strength, develop mitochindrial densitiy without the high end aerobic component. Strength training in the off season will help you stay aligned and strengthen those areas off weakness, hence, taking the load off muscles that have been overworked during the season. The strength workouts will evolve over this 12 week program. We will build you a strong powerful body that will make you efficient and powerful come that first triathlon and throughout the season.

This is a wokout you don't want to skip! Use a weight that allows you to complete 10-15 repititions with the last 3 reps feeling pretty challenging. Try to go through just one time today.

Click on the paperclip symbol above to open PDF file for print, take with you to gym.

Dr. Rick Kattouf II
|
TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422