Category: Strength

March 17, 2018 – GNT Strength/Bike

March 17, 2018 – GNT Strength/Bike

If you notice the main lift today is the same as last week, we will progress this for 3 weeks then switch. You may not know what the movements are but thats ok, all of them can be found on google/youtube. Also if you sign up on train heroic through This Link, there are movement previews throughout the whole workout

Strength is perhaps one of the most missed ingredients of all endurance programs. We know you are pressed for time, but strength should be a priority (maybe even over that second run, bike or swim). The reason being is that it keeps you healthy for the long term. It protects us from injuries and helps build that much needed power for Sprint triathlons. We know that you will see a huge difference if you prioritize strength this year!

General Warmup:
10 minutes row, bike, jog, jump rope, etc… Get that chilly hot

PREP:
3 sets, steady pace:
10 x birddogs each side
0:30 Sec.x Side Plank each side
10x Air Squats

Strength:
3 sets:
Bulgarian Split Squats x 10 reps
increase the weight from last week. These are working sets, so warm up to the weight you will use. 90 seconds rest between sets

Accessory:
3 sets, steady pace:
Dumbell Z Press x 10 reps (prop your butt up if flexibility is an issue)
Knees to elbows x 15 reps – cluster these three mini sets of 5.
rest 1 minute


Optional Bike

Easy bike today, after a bike warmup perform the following:

3-6 sets:
3 minutes Z1 (85 RPM)
1 minute Z2 (75 RPM)
15 seconds Z3 (85 RPM)
45 seconds rest/easy spin

——————
Bike Zone notes:
Zone 3: 1 hour race pace, a few words, but heavy breathing, steady effort but working hard
Zone 2: sustainable for several hours, short sentences, but clear talking
Zone 1: very little resistance while pedaling, full conversations

January 20, 2018 – Strength/Swim

January 20, 2018 – Strength/Swim

Strength

A: General Warmup
As you warmup cycle through a couple 20 second bouts of higher intensity

B:
I do not program warmup sets, only working sets. So always work up to the prescribed weight and movement with some warmup sets

4 sets
Front Squat x 6 reps (moderate weight- something you could hit 12 reps on)
2 second negative, 1 second in the bottom
rest 60 seconds
Ring Row x 10 reps (pin your chest to the rings for 1 second – make these tough)
rest 60 seconds
10 hollow rocks, 10 tuckups, 10 situps
rest 60 seconds

C:
20 skater jumps followed immediately by 3 consecutive broad jumps for max distance

D: mandatory 20 minutes mobility
Focus on calf and achilles for 10 min – include the shins.
Focus on TFL and Hips for another 10 minutes. If you have knee pain, the TFL and glutes can be pulling on your IT band.


Swim – As we get closer to raceday, we will begin to introduce longer intervals in our swim sets.

Warm up:

200 EASY

Skills and Drills:

2-4 x 50 kick/50 Swim

2-4 x 75 Drill/Drill/Swim (Choice of single arm swim, catch up drill, fist drill,

8 x 25 alternating between build slow to fast and sighting drill every 4-8 strokes. 10 secs recovery.

200 pull using buoy

Main Set:

400 @ endurance pace (first 25 fast then settle into your endurance pace)

2 x 25 Fast. 5 secs recovery

200 @ endurance pace

2 x 25 Fast. 5 secs recovery

Advanced swimmers:

400 @ endurance pace (no wall – first 25 fast then settle into your endurance pace)

2 x 25 Fast. 5 secs recovery

200 @ endurance pace (no wall)

 

2-4 x 50 – no breath (hypoxic training) for the first 25 immediately followed by 25 fast. Plenty of rest between 50s.

Cool Down:

200 EASY

Total yards: 1950-3100

 

Notes: With the “no wall” sets, stop before you get to the wall and make your turn. Don’t push off the wall before swimming. Either perform an open turn or a flip turn without the wall. These sets are done to mimic more continuous swims and race situations where you may have to stop in the open water before swimming again.

January 16, 2018 – Strength/Swim

January 16, 2018 – Strength/Swim

Strength

A: General Warmup
As you warm up cycle through a couple 20-second bouts of higher intensity

B: DB suitcase deadlift
10 reps each side – no rest between sides, 90 seconds rest between sets.

C:
3 Sets
Pullup x 10
Bulgarian Split squat x 10 each leg (with dumbells)
Standing DB press
Rest exactly 45 seconds between each movement, and sets. Whereas the deadlifts were a bit heavier I want you to back off on weight a bit for this and focus on steady movement with perfect execution. Don’t grab the tiniest weights, but don’t feel like you are straining to complete reps.

D:
3 sets
Trap 3 raise x 10 reps
rest 90 seconds – very lightweight here, full range of motion. retract your SCAPS! think of bulletproofing your shoulders, now blowing them up.


Swim

Today we want you to focus on some sighting drills. Play around with siting every 4-8 strokes. Try this during warmup and some working sets. If you don’t swim straight in open water, you will be adding a lot of distance to your race.

Warmup
200 Easy WU
4x(4×25 – alternate kick and drills – sighting and choice drill by 25)
50-100 pull

Working Sets
3×100 same endurance pace as last week (mile pace) with 15 seconds rest
3×75
3×50
3×25
100 choice stroke easy

2×100 same mile pace with 10 seconds rest
2×75
2×50
2×25
100 choice stroke easy

Advanced Swimmers Only:
1×100 all these are with shorter rest but same pace. 5 seconds rest
1×75
1×50
1×25
then
300 @ endurance pace

All Swimmers:
4-8x 25 sprint

200 cool down

January 9, 2018 – Strength/Swim

January 9, 2018 – Strength/Swim

Strength

don’t forget to log your workouts on train heroic! email noel@akathlete.com – mobile access to all workouts

General 10 minute warmup

2 sets 10 reps each, move through with purpose – light and easy
single leg deadlift
pillar to plank pushup
hang clean (barbell or light dumbbells)
shoulder press

4 sets of 3 reps each:
Power clean (heavy)
immediately into
tall box jump
rest 90 seconds

Back squat
work to a heavy but perfect 5 reps over 5-7 sets.
then take 20% off the bar and do one big set of max reps – do not fail though (stop short of failure)

Tabata Pushups
20 seconds work, 10 seconds rest – 8 rounds!

 


Swim

Warm up:

200 EASY free

200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

1-2 x (4 x 75) swim/drill/swim – Alternate between catch up drill and fist drill

Main set:

4-6 x 50 – 10 seconds recovery between 50s

6-10 x 100 @ endurance pace that gives 15 seconds rest. Finish last 25 of each 100 fast.

4-6 x 50 – 10 seconds recovery between 50s

4 x 25 no breathing. Finish off with some hypoxic training by trying to swim the length of the pool holding your breath. Give yourself enough time to recover between 25s.

Cool down:

200 EASY

Total yards: 2200-3100

December 19, 2017 – Strength/Swim

December 19, 2017 – Strength/Swim

Strength

Anchor Strength Day! A few things we want to focus on for this Base 2 cycle – write down your weight and move the weight fast! We have spent the last few months working on good form and building up our bodies to handle a bit heavier loads. As we focus on increasing the power of our legs this cycle it will be important to load the bar up and focus on driving through the weight.

TEMPO – first number is seconds down, second is the bottom hold, third is seconds up (x is explode), fourth is the time at the top

Warmup:
10 minutes to get your chilly hot

Activate:
Food Chain
3 rounds:
10 reverse lunges with very lightweight overhead in right hand
10 reverse lunges with very lightweight overhead in left hand
10 pillar to plank press up
10 air squats
10 scap pullups

A: Strong Legs, Strong Body
5 reps
Squat 5 reps at 75% @20×1 (control the weight down for a quick 2 seconds, explode up!)
rest 90-120 seconds

Add 5-15lbs to last weeks weight. We are getting stronger! Write this weight down. Keep the rest as prescribed

B: Press and Pull Paradise
3 rounds:
Z-press 10 reps (moderate weight – elevate your butt if flexibility is an issue)
Rest 30 seconds
Strict Pullup 10 reps (use band assistance if needed, you MUST get 10 reps in a row)
Rest 30 seconds
Hollow rock – V up 20/10 (20 hollow rocks followed by 10 V or tuck-ups)
Rest 2 minutes


Supplemental Swim

Warm up:

200 free EASY

2-4×100 (50 kick, 50 swim)

Drills:

4-6×50 drill 25/swim 25 (drill: alternate catch up drill and close fist)

4-8×25 build slow to fast for each 25

Main set: speed pyramid.

4×25 fast, recovery = 10 secs

2-4×50 moderate pace, rec = 10 secs

2-4×75 moderate pace, rec = 15 secs

4×100 All day swim pace, rec = 15 secs

2-4×75 moderate pace, rec = 15 secs

2-4×50 moderate pace, rec = 10 secs

4×25 fast, rec = 10 secs

Cool down:

200 EASY

 

Total yards: 2000-2900