The Chronicles of Shanks: strength

Showing posts with label strength. Show all posts

Sunday, December 18, 2016

Collegiate Plan: Week of 12/19/16

Getting back to work, we're racing in less than 3 months!

Quick References:
Yoga with Adriene: https://www.youtube.com/user/yogawithadriene
Additional Swim workouts: http://mastersswimworkoutsbysaramclarty.blogspot.com/
Swimming Drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
Single Leg Bike drill: https://www.youtube.com/watch?v=BaOQwwZ3S_A&index=3&list=PLQNRt0Ix5GD72E7TupZoCjnxE-5s-xO0h

Week Layout: move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1 and strength

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 and strength

Saturday: Bike #2

Sunday: Off

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: x3

300 Pull @RPE 4 – 20” rest

200 buoy only – build by 50’s to RPE 7 – 20” rest

100 no gear – Negative Split – 1’ rest before starting the next round

(1800 main set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 2 rounds instead of 3

- 2300 total workout.

Swim #2:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: x3

4x25 Fast

3x50 breathing every 5^th stroke

2x75 build to RPE 6

100 easy

- 1’ rest between rounds, 15” rest on everything else

- Round 1 and 2: Pull, Round 3 and 4: no gear.

(1500 main set/2400 total)

Warm down:

200 easy

- Total: 2600

- B workout

- Main Set adjustments: Do 2 rounds instead of 3

- 2100 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.

- 3 rounds, circuit format, rest 1’ between rounds

- Squats x10

- Push ups x10 (knees down as needed)

- Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x50 (or 25 per leg)

Stretches:

Sunday, November 13, 2016

Collegiate Plan: Week of November 14, 2016

I hope everyone enjoyed a week off from training, or at least with zero structure, but now it’s time to get back to work. Mainly focusing on getting in AT LEAST two workouts per sport per week, which isn’t much at all. If you want to continue to grow/maintain then I suggest carving out time for a 3^rd workout per sport a week.

Week Layout: move around if/as needed, just get it done.
Monday: Swim #1 and Strength w/Rustin
Tuesday: Bike #1

Wednesday: Run #1

Thursday: Swim #2

Friday: Bike #2

Saturday: Run #2

Sunday: OFF DAY

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

4x200 on 20” rest

- #1/2: Pull @ RPE 4

- #3/4: No gear @ RPE 5

8x50 on 15” rest

- Odds: Easy

- Evens: RPE 6

(1200 main set/1900 total)

Warm down:

200 easy

- Total: 2100

- B workout

- Do the same but only do 3x200’s in the main set.

Swim #2:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

3x300 on 20” rest – Desc 1-3 start at RPE 4 and finish at RPE 6

8x75 on 15” rest

- Odds: Breath every 5^th stroke

- Evens: Breath every 3^rd stroke

(1500 main set/2200 total)

Warm down:

200 easy

- Total: 2400

- B workout

- Same set up but main set is 3x200 and 8x50’s

Bike Workout:

Bike #1: Just riding

- Both Groups:

- 30’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 9’ steady at RPE 4-5.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 35’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

- MONDAY: Meet up with Rustin in the weight room at 3:30pm. He’ll give you a program to do after y’all meet up.

Stretches:

Friday, September 16, 2016

New strength regime for Triathlon - Late Season

This is a follow up to the "Developing a strength program" post from a few months back. I typically stick with a strength program/routine for 3-4 months then I'll input some next exercises and change the stimulus. This late season program has a lot of stretching aspects to it for injury prevention since people are doing longer/harder workouts as their main races approach.

It's a similar style of an A and B workout with the B one being shorter and something that can be done at home. They are titled 16.5, 16.6, and 16.7 since they are follow ups to the originals of 16.1-16.4.

I hope this helps y'all out somehow and if you have any questions, just email me at Shanks (at) ShanksCoaching (dot) com!

Strength: 16.5a:

3 rounds, Circuit Format:

- Goblet Squat - Shoulder rotation w/band (external and internal) - Fire Hydrants - Bird Dog w/elbow - hold for 2" at the top of the movement - KB swing - Corkscrew - Y-T-W
Progressions: Start at the first one, once you're comfortable there, progress to the next option, once all options are done, start again at the beginning with a higher weight.
Example: Goblet squat: 3x8 w/starting weight at 20kg (or whatever you need to do). Do that for a few weeks till its "comfortable", then move to 3x10 w/20kg, then 3x15 w/20kg. Once you've comfortable there, go back to 3x8 but up the weight to 24kg and go up the progressions again.
- Goblet: Start at x8, move to x10, then x15. - Shoulder Rotation: x5 each way, x10, x15, x20 per side/each way. - Fire Hydrant: x5 each way/each leg, x8 same, x10 same - then slow down the motion more and control it. - Bird/Dog: Start with x5 reps each side with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold. - KB Swing: x10, x12, x15, x20, x25, x30. - Corkscrew: Same as Bird/Dog - Y-T-W: Same as bird/dog
Videos:
- Goblet Squat: https://www.onnit.com/academy/kettlebell-exercise-goblet-squat/ - Shoulder internal/external rotation: https://www.youtube.com/watch?v=3Ty5w3dEJ98 - Fire Hydrants – Hands/knee Front: https://www.youtube.com/watch?v=uH2F_UVMppU&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Fire Hydrants – Hands/knee Reverse: https://www.youtube.com/watch?v=ma8D1RxVLkY&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Bird Dog Elbow: https://www.youtube.com/watch?v=bW0A01vtSu0&list=PLQNRt0Ix5GD5DK5U3gmino4yA9Eaok7nJ&index=6 o Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html - Corkscrew: http://www.enkivillage.com/upper-back-exercises.html - Y-T-W w/band: https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G - Y-T-W Patterns: https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.5b:

3 rounds, Circuit Format:
-Lunge Series: Front, Side, Reverse (1 each per leg before switching legs. 1x through all 3 = 1 rep).
- Pull ups or TRX Pull ups
- Lateral Band Walk
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions: See 16.5a for explanation.
-Lunge Series: x3 of right leg: Front, side, reverse, Left leg front, side, reverse = 1 rep, you need 3 reps - so each round is 9 lunges per leg totaled out), then x4, finish at x5, then go back to x3 and add small weight.
- Pull ups or TRX Pull ups: x2, x3, x4, x6, x8, x10. If TRX then increase the angle until you're almost flat, then elevate feet. If doing the hangs, start at 10" then 20", 30", up to 1' hangs.
- Lateral Band Walk: x8/side, x10/side, x12/side, x15/side - then get harder band.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again.
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold.
Videos:
- Front Lunge: https://www.youtube.com/watch?v=D7KaRcUTQeE
o Side Lunge: https://www.youtube.com/watch?v=gy1oRM9X29I
o Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
o TRX/Jungle Gym Pull ups: https://www.youtube.com/watch?v=SLjc1sVg6sM
o Pull up progressions: https://www.youtube.com/watch?v=CdtrfXK7bcg
- Lateral Band Walk: https://www.youtube.com/watch?v=By3DGFrBHHA
- Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.6a:

3 rounds, Circuit Format:
- Farmers Walk
- Yoga Push Ups
- Clamshell w/band
- Hip Hikes
- Turkish Get ups
- Shin Raises
Progressions:
- Farmers Walk: 20 total steps, 30 total, 40 total, 50 total, 75 total, up to 100 total steps, then add weight and start back at 20-30 steps.
- Yoga Push Ups: x3, x5, x8, x10 then slow it down to a two count each way, then 3 count up to 4 count.
- Clamshell w/band: x5/side, x8/side, x10/side, x15/side
- Hip Hikes: x5/side, x10/side, x15/side, x20 side.
- Turkish Get ups x1/arm, x2/arm, x3 arm, x4 arm then increase weight. (If you need easier, just practice the sitting up part x5, x8, x10/arm before you start standing up)
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
- Farmers Walk/Carry: https://www.youtube.com/watch?v=Fkzk_RqlYig
- Yoga PU – “Dive Bomber”: https://www.youtube.com/watch?v=fFm5phmWZvo
- Clam Shells: https://www.youtube.com/watch?v=CiqvDV8pzRk
- Hip Hikes: https://www.youtube.com/watch?v=nNOl0T6-_pw
- Turkish Get Up: https://www.youtube.com/watch?v=8Zl83Gxx2ow
- Seated Shin strength: https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Strength: 16.6b:

3 rounds, Circuit Format:
- KB Front squat and press: keep it single arm
- Push up Protraction
- Side leg lifts
- Flutter kicks
- Leg lifts
- Y-T-W
Progressions: See 16.5a for explanation.
- KB Front squat and press: x4/arm, x6/arm, x8/arm, x10/arm (which would be 20 squats total) then increase weight.
- Push up Protraction: x8, x10, x12, x15 then slow it down for a 2 second count, then 3", then 4"
- Side leg lifts: x5/side, x8/side, x10/side, x12/side, x15/side then slow it down for the 2" count, up to 4" count
- Flutter kicks: x25 per leg, x40 per leg, x50 per leg, x75 per leg, x100 per leg.
- Leg Lifts: x8, x10, x12, x15, x20
- Y-T-W: Start with x5 reps with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold.
Videos:
o Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s
- Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE
- Side Leg Lift: https://www.youtube.com/watch?v=jgh6sGwtTwk
- Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
- Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
- Y-T-W w/band: https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G
- Y-T-W Patterns: https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.7a:

3 rounds, Circuit Format:
- Reverse Lunge
- 1-arm snatch
- Hip ab/adduction w/band
- KB Swings
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions:
- Reverse Lunge: x8/leg, x10/leg, x12/leg, x15/leg then add weight, starting small.
- 1-arm snatch: x6/arm, x8/arm, x10/arm, x12/arm then add weight.
- Hip Ab/Adduction: x8/leg and side, x10 each, x12 each then add weight or change band.
- KB Swing: x10, x12, x15, x20, x25, x30.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again.
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold.
Videos:
o Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
- 1 arm snatch: https://www.youtube.com/watch?v=O69y9rq_raU
- 1 arm snatch w/KB: https://www.youtube.com/watch?v=QGpR2aTX_-o
- Hip abduction and adduction: https://www.youtube.com/watch?v=hCAU2TMayKE
o Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html
- Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.7b:

3 rounds, Circuit Format:
- Running man reverse Step ups
- Stretch Cords
- Straight Arm Bridges (no need for the backpack that's in the video)
- Candlesticks
- Seated Shin raises
Progressions: See 16.5a for explaination.
- Step ups: x8/leg, x10/leg, x12/leg, x15/leg then slow things down more or do things to make you unstable.
- Stretch Cords: x10, x15, x20, x25, x30
- Straight Arm Bridges: x6, x8, x10, x12, then add in a 2" hold, then a 4" hold, and finally a 5" hold.
-Candlesticks: Start with Lifts ONLY x8, x10, x15, x20 then slow it down for more control, a 2" count, 3" count and so on. THEN you can add in the stand up part once you're advanced.
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
o Running man reverse step up: https://www.youtube.com/watch?v=kvHDXmFo8Ds
- Stretch Cords: https://www.youtube.com/watch?v=mBb_Jek_skk&list=PL75EE0EC0B33292DF&index=4
- Straight arm bridge: https://www.youtube.com/watch?v=mgeYRPpkGlU
- Candlestick to stand: https://www.youtube.com/watch?v=WXoNNx-uOtU
- Candlestick lifts: https://www.youtube.com/watch?v=jl4jtqDhws0
- Seated Shin strength: https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Friday, July 15, 2016

CUW Training Plan: Week of 7/25/16

This is one of those times where it’s easy to get ahead of yourself, especially for me personally. I’m about to leave the country for a week and my mind is racing with everything I’m supposed to do, want to do, and actually need to do. I have to prioritize some things, meaning I’m ignoring other things, but no matter what I do it’s hard to give my full attention to anything right now. I have found it very useful in these situations to take a quick “time-out”, write down most everything that is swirling in my head (getting it out of my head to create “space”). From there I can prioritize the needs, wants, and would like to do’s. The key thing though, trying to stay focused on one thing at a time, finish that task, then move on. It’s about being present in the “now”. Chop Wood Carry Water. If you want to get something done, if you want to become better at something, you’ve got to put in the work. But rather than focusing on the final product, focus on every baby step as you’re taking it on your way towards that final product. What’s the best way to eat an elephant? One bite at a time. The trick is, once you’ve learned that skill or you think you’ve mastered something, you have got to keep that skill sharp by continuing to do it and continuing to practice otherwise it’ll be gone twice as fast. Before enlightenment, chop wood carry water, after enlightenment, chop wood carry water.

Things that need to get done:
1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) There are probably other things, when they pop up I’ll send out a separate email.

Quick References:
Yoga with Adriene: https://www.youtube.com/user/yogawithadriene
Additional Swim workouts: http://mastersswimworkoutsbysaramclarty.blogspot.com/
Swimming Drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
Single Leg Bike drill: https://www.youtube.com/watch?v=BaOQwwZ3S_A&index=3&list=PLQNRt0Ix5GD72E7TupZoCjnxE-5s-xO0h

Week Layout:
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:

Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary and Annie K: Do the best you can while in NOLA… aka try to do something active daily.
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:

Swim #1:
- A workout

Warm up:

400 choice

6x50 kick w/fins on 15” rest

- Desc 1-3, 4-6 to RPE 8

8x50 on 15” rest

- Odd: Drill – ¾ catch up

- Even: Swim and focus on the timing that you’re working on in ¾ catch up drill.

(1100 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.

2x600 pull w/20" rest

- #1: RPE 4

- #2: Build by 200’s from RPE 4 to RPE 7

100 easy kick with fins if you’d like

2x400 no gear on 30” rest

- #1: Neg Split from RPE 4 to 6

- #2: Build by 100’s from RPE 5 to 8

100 easy kick with fins if you’d like

2x200 no gear on 20” rest

- #1: Build by 50’s from RPE 5 to 8

- #2: Crush it!

(2600 main set/3700 total)

Warm down:

200 easy

- Total: 3900

- B workout

Warm up:

200 swim easy

8x50 w/fins on 20" rest

- Odds: Drill - same thing as A workout, the timing works to when your “out of the water” hand is crossing by your shoulder that your face should already be in the water and you’ll start pulling with your “in the water” hand.

- Evens: Normal swimming, Work on that timing.

4x50 kick with a board and fins on - 10" rest

(800 warm up)

Main Set: x2

2x300 pull w/40" rest

- #1: RPE 4

- #2: Build by 100’s from RPE 4 to RPE 7

100 easy kick with fins if you’d like

2x200 no gear on 30” rest

- #1: Neg Split from RPE 4 to 6

- #2: Build by 50’s from RPE 5 to 8

100 easy kick with fins if you’d like

2x100 no gear on 20” rest

- #1: Build by 25’s from RPE 5 to 8

- #2: Crush it!

(1400 main set/2200 total)

Warm down:

50 kick w/fins and board

50 easy swim on 20" rest

- Total: 2300

Swim #2:
- A workout

Warm up:

300 choice

4x150 w/fins - 20" rest

- Odds: 100 kick build/50 swim

- Evens: 50 drill/100 swim build– drill of choice

(900 warm up)

Main Set

400 Pull @RPE 4

8x100 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 6

- #5: RPE 3-4

- #6-8: RPE 7-8

400 Pull @RPE 4 – focus on your hips and having that drive your body rotation.

8x50 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 7-8

- #5: RPE 3-4

- #6-8: RPE 8-9

400 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.

(2400 main set/3300 total)

Warm down:

100 easy

- Total: 3400

- B workout

Warm up: all on 20" rest

6x50 swim

4x50 kicking w/fins and board

6x50 drill w/fins

(800 warm up)

Main Set

200 Pull @RPE 4

8x50 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 6

- #5: RPE 3-4

- #6-8: RPE 7-8

200 Pull @RPE 4 – focus on your hips and having that drive your body rotation.

8x25 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 7-8

- #5: RPE 3-4

- #6-8: RPE 8-9

200 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.

1200 set/2000 total)

Warm down:

2x50 easy swim

- Total: 2100

Swim #3:
- A workout

Warm up: all on 20-30" rest

300 choice

200 pull

Drill Set x3 w/fins and all on 10” rest

200 – 50 drill/50 swim

100 kick build to RPE 7

2x50 swim @RPE 7-8

(1700 warm up)

Main Set:

6x150 w/paddles only (If you don’t have paddles then do buoy only).

- RPE 6-7 on all of these and 15” rest

(900 main set/2600 total)

Warm down:

200 easy mixer

- Total: 2800

- B workout

Warm up: all on 20-30" rest

2x100 choice

200 pull

Drill Set x3 w/fins and all on 20” rest

100 – 50 drill/50 swim

100 kick build to RPE 7

2x25 swim @RPE 7-8

(1150 warm up)

Main Set:

6x100 w/paddles only (If you don’t have paddles then do buoy only).

- RPE 6-7 on all of these and 20-30” rest

(600 main set/1750 total)

Warm down:

150 easy mixer

- Total: 1900

Bike Workouts:

Bike #1:BGB's – adding a 5^th round on the main set

- Total time: 45'

Warm up: 15' @ RPE 3-4

Main Set: 6 rounds – topping out at 6 rounds, get after it!
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all-out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(30' main set)

Use the last few mins as your warm down.

Bike #2: Over/Unders

Warm up: 15’
10' easy @RPE 3-4

1’ @RPE 5

1’ @RPE 6

1’ @RPE 7

2’ EASY

Main Set x3: Starting to step things up!

1’ @RPE 8

3’ @RPE 5

1’ @RPE 8

3’ @RPE 5

2’ EASY
(10' rounds/30' set/45' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts

- Total Time: 60-80'

- RPE 3-5

- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1:

- A workout:
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x4
1’ @5k feel (not an all out sprint, but RPE 8-9, starting to get a feel for race pace)
4’ @RPE 4
(5' rounds/20' set/40 total)

Warm down:

Easy RPE 3 running. Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 30" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 22’ workout

5' walk warm up

4x (2' run, 1' walk)

5' walking warm down

Run #2: Brick run
- A workout:
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout:
35-40' of 2' run/1' walk

- Meghan: 30’ workout

5' walk warm up

10x (1' run, 1' walk)

5' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1:
3x through:
- Front Squat x10

- Push up Protraction x10
- Straight Arm Bridges x10
- Hollow Hold for 35"
- Hollow Arch for 35"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it.

Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8

Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc

Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s

Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE

Straight arm bridge: https://www.youtube.com/watch?v=mgeYRPpkGlU

Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2:
3x through:
- Reverse Lunge x8 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg

- Squat Burpee’s x10

- Leg Lifts x10
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc

Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI

Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Videos:
(1) a. Plank w/ Leg Lift: http://www.youtube.com/watch?v=s1MeMvqSNqA
b. Hip Activation Matrix:
http://www.youtube.com/watch?v=tqgZkxlO8k4
(2) a. Single Leg Bridge:
http://www.youtube.com/watch?v=ZQ7GvKEcUnQ
b. Lateral Bands:
http://www.youtube.com/watch?v=By3DGFrBHHA
(3) a. Side Plank Leg Lift: http://www.youtube.com/watch?v=JupYk_YSPJs
b. Bird Dog:
https://www.youtube.com/watch?v=_CbDUTlil_A

Stretches: