Lose weight, gain free speed and stay injury free with this plan. It perfect for the final 12 weeks prior to a race after a decent amount of base training has already been established.
This Plan was compiled by All American, Master Trainer, USAT, and TrainingPeaks Coach in Boulder Colorado, Austin Mitchell. This periodized, and primarily duration based plan touches all the training basis such as time, intensity, type, frequency recovery and nutrition. This training plan was compiled over three years as Austin personally researched and tested various workout from many resources. There are several "secret" workouts included that have evolved from world class coaches and several others world class athletes and coaches that austin has learned from. This Plan is very unique for intermediate and advanced triathletes because after completing one "12 Week Peak" cycle, the athlete can increase difficulty level by increasing duration of all workouts by approximately 10%. This plan is primarily use for Olympic distance and Half Ironman events. Doubling the total volume in this plan allows athletes to use the plan for a Full Distance triathlon such as IRONMAN, REV3, Challenge and so on. This allows the athlete to use this training Program and the extremely effective workouts (and recovery techniques) throughout the year without a plateau in fitness or injury.
& Activation(mentally flexing the muscle hard) throughout strength training program.
Take a "before picture" right now in underwear. It will be nice to compare how your body composition changes in 12 weeks.
Highly recommend a Personal Trainer to do an "in-person" movement assessment on you before committing to a strength regiment. You will need to be knowledgeable of you muscle imbalances on your body and be able to practice exercises and stretches to combat imbalances before they become injuries.
Although, if a personal trainer is not option, I can analyze your movement patterns via video.
Please refer to "Overhead Squat" workout for more information. I can analyze your Overhead Squat and create a personalized corrective strengthening and stretching program that will supplement this program very well
What is your BF percentage today:_______%
What is your goal BF percentage:_______%
SEE ATTACHMENT FOR WORKOUT IMAGES (click "paper clip image")
The amount of weight lifted is approximately 40-55% of the max amount of weight that you could lift in that particular exercise.(for example, if the max amount of weight you think you could lift is 100lbs, then 40-55lbs would be the appropriate amount of weight for this stage of weight training)
INTENSITY: 40-55 (%1RM)
RECOVERY: 1 minute
SUPPLIES:water and note pad.
Document each workout after it is completed
focus on the following muscle groups(refer to previous weeks attachment for images)
rectus abdominus(sit-ups), external obliques(side planks), upper and lower back(rows), quadriceps(leg extensions), hamstrings(Leg curls), gluteus(Glute Bridge/dont arch back), gastrocnemius(calve press), lower lats(standing lat pull down)and biceps(arm curls)
Lastly, Triathletes themselves exercise enough, so it is important to effectively gauge your intensity in your strength training program so that your other workout later in the week do not suffer.
Also, Functional movment such as the ones demonstrated in this video will help a lot to help you stay injury free, this is the exact toll many pro athletes in Boulder use. its one of the reasons they are so successful
Please film yourself doing 3 sets(front view, side view, back view) of “overhead squats”. 3 reps each set, make sure your whole body from toes to hands are captured. You will need to send three separate video of 20 seconds or less. This is important for reducing injury. Corrective exercise portions of your training program should be taken seriously. Although I cannot prescribe anything until I see how you body moves. The corrective stretches and strength training aspect changes from person to person
Send Video Clips to: FastesTTransition@gmail.com
let me know if you have any questions…
These metrics will need to be recorded weekly...
Total Weekly Calories Burned:_______
Please email me if you are unsure what calorie deficit you should maintain if you do not know.
Have I been getting enough sleep? ________
Overall Fatigue scale 1-10:_________
Please watch Video for visual description
See attachment for checklist (click on the "paperclip" image)
PRINT IT OUT! This goes for all of your workouts! Feel free to substitute "warm up" with foam rolling"
REMEMBER THIS AND NEVER FORGET: This acronym is a reminder to take care of yourself. Everyone deals with an injury sooner or later. What separates extremely fit people and chronically injured people besides diet, exercise, and genetics is this:
Lets say for example your knee hurts you...
P-protect (don't further injure your knee)
R-rest (get off your knee more)
I-Ice (Ice for 20 mins daily)
C-Compression (wear knee brace)
E-Elevation (Lay on back with legs up)
I even made a youtube video on the subject
Daily tidbit: breathing- https://youtu.be/KiN-ylVXb1o
Location: indoor or outdoor pool
warm up: first five/ten minutes walking
150yard with pull buoy
150yard kick with kick board
150yard relaxed free-style swim
4 x 50 yards very easy swimming
film the 50 yards and send them to me if possible
Supplies: kick-board, pull buoy
intensity: rate of perceived exertion(RPE) of 4-7, stay in HR zone 1-2 if you have HR monitor
Your Heart Rate vary quite a bit