12 Week Winter Maintenance Olympic Bridge to Half Ironman

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "12 Week Winter Maintenance Olympic Bridge to Half Ironman"

Transcription

1 12 Week Winter Maintenance Olympic Bridge to Half Ironman This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. If you plan on using a HRM then use calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces. If you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that. If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well. On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don t feel the need to make up the missed swim workout. Weight Training and Core Strength: The program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. The program should be fairly

2 balanced between core and strength training. You will be using AA1 to AA4 for this program. That link is here: Lastly, I added some stretching exercises to the program. You should be doing some sort of stretching a few times a week anyway. Check out the links to see the programs: Stretching: Flex band routine: Testing Protocol: That can be found here: Terms that you need to know for D3 Multisport Training Programs: Terms, abbreviations and drills that you need to know: WU: Warm up CD: Cool down = minutes = seconds MS = Main Set RPE = rate of perceived exertion RI = rest interval Workout Types Aerobic Endurance - The ability to maintain a higher speed for a longer period of time while still doing it aerobically. Brick = Doing one workout immediately after another. Simulates race day. BT = 'Breakthrough' Workout - an important workout that is intended to cause a significant, positive, adaptive response. LT = Lactate Threshold - The point in a workout where aerobic respiration (metabolism) begins to be replaced by anaerobic respiration signified by an increase in lactic acid. Also known as 'anaerobic threshold'. Training near LT improves the body s ability to process lactate while also teaching the muscles to conserve glycogen and glucose fuel sources. It also helps you become more resistant to fatigue. The result of this type of training is an increase in your speed at and near LT. TT = Time Trial Swim Workouts Definitions Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back. IM - Individual Medley - Fly, back, breast, free.

3 Choice - Any kicking style: free, back, breast or fly. FTD/FDD Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. SAD Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CUD Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. CFD Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. 'Finish' - As you start to finish your stroke, think about brushing your thumb low on your thigh - toward your knee - so think about the extension of the tricep - that same exact tricep exercise you may have done in the weight room. Pull Buoy A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Right Side Kick: How: Kick on your right side, with right shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Left arm extended, right hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within tube created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. Point belly to the side of the pool. 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above Stomach Kick - Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side

4 to get a breath when needed. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat Six/Three - Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat. Twisters - The twisters mean the set 'twists' down and gets faster (or the rest gets shorter). Example: 1 x 100 on 1:50, 2 x 100 on 1:45, 3 x 100 on 1:40, 4 x 100 on 1:35, 5 x 100 on 1:30. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Swim Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 Bike Workout Definitions RPM = revolutions per minute or cadence ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke OLDS = one leg drills or ILT (above) Run Workout Definitions Kenyan and 'Pretty' Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Strides - short repeats at a 5K pace with recovery in-between. Heart Rate Zones: Z1 - Zone 1 or Recovery Z2 - Zone 2 or Extensive endurance Z3 - Zone 3 or Intensive endurance/muscular endurance Z4 - Zone 4 or Sub-threshold Z5a - Zone 5a or Super-threshold Z5b- Zone 5b or Anaerobic endurance Z5c- Zone 5b or Power RPE/HR Zone Chart RPE Zone HR Zone Description 0 Z1 Complete Rest 1 Z1 Very Weak: light walking 2 Z1 Weak: strong walk, very slow run, easy conversation pace 3 Z1 Moderate: easy run, begin to sweat, but can hold conversation

5 throughout 4 Z1 Somewhat Strong: still easy, sweating a bit more 5 Z2 Strong 6 Z2 Upper Stronger 7 Z3 Very Strong: breathing getting labored, but can still maintain pace for some minutes, but not quite race effort. 8 Z4 Olympic Distance Race Pace for MOP to FOP 9 Z5 5k race pace for MOP to FOP racers 10 Z5+ Extremely Strong (almost maximal) MOP = Middle of the Pack FOP = Front of the Pack

RG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN

RG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 1 12 Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG Active to

More information

12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN

12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Sprint Triathlon Plan Page 1 12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN Key Notes RG Active 12 Week Sprint Triathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the

More information

RG Active 12 Week Super Sprint Triathlon Plan Page Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN

RG Active 12 Week Super Sprint Triathlon Plan Page Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Super Sprint Triathlon Plan Page 1 12 Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Super Sprint Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG

More information

Club Poolside Helper Information Handbook

Club Poolside Helper Information Handbook Club Poolside Helper Information Handbook Course Outline This aim of this certificate is to provide you with the knowledge, skills and understanding to assist on poolside in your chosen aquatic club. The

More information

ADVANCED SWIMMING PROGRAM

ADVANCED SWIMMING PROGRAM Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM Welcome to Ready, Set, Goal- Swim. Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants.

More information

Kevin s coaching philosophy differs from the traditional

Kevin s coaching philosophy differs from the traditional About the Author Coaching Masters Swim Teams in San Francisco and San Diego since 2001 and being an accomplished swimmer, earning the highly prized All-American status at the college level, Kevin Koskella

More information

EFFORTLESS SWIMMING. Mastering Freestyle Technique: How to swim faster, longer and easier (and look good doing it)

EFFORTLESS SWIMMING. Mastering Freestyle Technique: How to swim faster, longer and easier (and look good doing it) Mastering Freestyle Technique: How to swim faster, longer and easier (and look good doing it) Dear Fellow Swimmer, Thank you very much for investing your money, confidence and time into this course. We've

More information

Effortless Form: Butterfly

Effortless Form: Butterfly Effortless Form: Butterfly Module One - Timing And Kick In the first module we are going to cover the timing of the breathing, kick and recovery. Weʼll also cover the most effective way to kick in butterfly

More information

Swimming Glossary & Useful Information The Strokes

Swimming Glossary & Useful Information The Strokes Swimming Glossary & Useful Information The Strokes Freestyle (abv. Free or F/C) (UK: front-crawl) Freestyle is the fastest swimming stroke of all. It is used in open water and triathlon swimming. Strictly

More information

Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min

Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog

More information

Regional Group on. USA Swimming Webinar. Tommy Cunningham

Regional Group on. USA Swimming Webinar. Tommy Cunningham Regional Group on USA Swimming Webinar Tommy Cunningham tommyc4kingaquatics@gmail.com Plan for the Webinar Part 1: Background and structure -Brief description on KING -Group structure -Site organization

More information

EXERCISE GUIDE STRENGTHEN YOUR CORE

EXERCISE GUIDE STRENGTHEN YOUR CORE EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from

More information

400 m slow and easy, working on your water feel. Alternating Freestyle and

400 m slow and easy, working on your water feel. Alternating Freestyle and 4 week Training Plan for Strel Swimming Adventures We have put a together a simple training plan that prepares you for our swimming adventures. You are welcome to join our tour even if you are unable to

More information

Speed Training. Speed Training

Speed Training. Speed Training Lesson 4.2 By Carone Fitness Walking for fitness is often referred to as power walking, or speed walking. Usually, there is less focus on technique than there is in race walking, as there is no risk of

More information

SWIMFIT 1KM. Your 12 week guide to swim 1km Freestyle

SWIMFIT 1KM. Your 12 week guide to swim 1km Freestyle FIT 1KM Your 12 week guide to swim 1km Freestyle 200 1KM TAKE THE PLUNGE If you re a competent swimmer and want to get back in the water, or are wanting to push yourself in the pool, this is the programme

More information

AQUATICS COACHING GUIDE. Teaching Aquatics Skills. Squad Training Level

AQUATICS COACHING GUIDE. Teaching Aquatics Skills. Squad Training Level AQUATICS COACHING GUIDE Teaching Aquatics Skills Squad Training Level Table of Contents Table of Contents Sample Squad Training Program Stroke-Specific Drills Freestyle Drills Freestyle Streamline Freestyle

More information

Effortless Form: Backstroke

Effortless Form: Backstroke Effortless Form: Backstroke Module One - Kick And Body Position In this first module weʼre going to cover drills that will help you feel comfortable on your back and on your side. The first thing that

More information

TRAINING PLAN WATTBIKE.COM BASE PLAN

TRAINING PLAN WATTBIKE.COM BASE PLAN PLAN WATTBIKE.COM BASE PLAN BASE PLAN ABOUT The term base training is common in cycling speak but what does it mean and why do you do it? Base training is the process of gradually developing a platform

More information

Running and Yoga: Perfect Together

Running and Yoga: Perfect Together Running and Yoga: Perfect Together Yoga provides the perfect balance to keep your runner s body healthy. Here are a few reasons why. Adding a few key yoga poses into your workout will not only improve

More information

12 Week INTERMEDIATE SPRINT TRIATHLON TRAINING PLAN

12 Week INTERMEDIATE SPRINT TRIATHLON TRAINING PLAN RG Active 12 Week Sprint Triathlon Plan Page 1 12 Week INTERMEDIATE SPRINT TRIATHLON TRAINING PLAN Key Notes RG Active 12 Week Sprint Triathlon Plan Page 2 Please find below a 12 week intermediate sprint

More information

TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2

TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2 ZONE The plan TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2 FrOm STrONG FOUNDaTIONS TO IrONmaN 70.3 IN 12 WEEKS Meet the expertert Richard Smith An MSc Sports Science and Coaching postgraduate, Smith has 15

More information

TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID

TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID 60 Minute Session Intermediate Cycling Endurance LUNGS THE BREATHING PYRAMID A set to build your lung capacity. Longer distances combined with breathing control will help you work harder for longer when

More information

Ab Plank with Straight Leg Raise

Ab Plank with Straight Leg Raise Ab Plank with Straight Leg Raise Position yourself face up with your knees bent at 90 degrees, feet flat on the floor. Your hands should be directly under your shoulders facing forward. While in this position

More information

Soft-Over-Ball. Exercise Chart.

Soft-Over-Ball. Exercise Chart. Lay on your stomach, your head on your hands. Contract your thighs. Press your pubic bone into the mat while lifting your belly-button as if an ice cube was underneath. Place the Mambo Max Soft- Over-Ball

More information

TRAIN FOR IRONMAN 70.3 THIS WINTER

TRAIN FOR IRONMAN 70.3 THIS WINTER TRAININGZONE I n a s s o c I a t I o n w I t h The plan TRAIN FOR IRONMAN 70.3 THIS WINTER THe THree-mONTH TrAINING PLAN THAT LL build THe FOUNdATIONS FOr YOUr best ever middle-distance TrIATHLON PerFOrmANce

More information

12 Week BEGINNER SPRINT TRIATHLON TRAINING PLAN

12 Week BEGINNER SPRINT TRIATHLON TRAINING PLAN RG Active 16 Week Olympic Distance Triathlon Plan Page 1 12 Week BEGINNER SPRINT TRIATHLON TRAINING PLAN Key Notes RG Active 16 Week Olympic Distance Triathlon Plan Page 2 Please find below a 12 week beginner,

More information

GET speedo fit swimming PROGRAMME - improver

GET speedo fit swimming PROGRAMME - improver 1 GET speedo fit swimming PROGRAMME - improver get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your

More information

KRIYA LOWER BACK AND HIPS

KRIYA LOWER BACK AND HIPS KRIYA LOWER BACK AND HIPS 1. Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back,

More information

Work on going opposite direction also!!

Work on going opposite direction also!! Lateral Step (strengthens abductors) Lying Leg Raises (abductors) Lateral Leg Raises (abductors) Medial Pull (strengthens adductors) Medial Pull In s (adductors) Front Leg Raise (strengthen hip flexors)

More information

Table of Contents Topics Slide No.

Table of Contents Topics Slide No. Cricket Beginner-I Table of Contents Topics Slide No. The Basics 3-11 Laws of the Game, Preamble, Laws of Cricket 12 24 Warm-up and Cool Down Exercises 25 32 Types of Dismissals 35 37 Coaching Philosophy

More information

Baseball Dudes Off- Season Throwing Program for Pitchers

Baseball Dudes Off- Season Throwing Program for Pitchers Baseball Dudes Off- Season Throwing Program for Pitchers Why do I need a throwing program? To be one of the best at this game takes a lot of hard work and dedication. Every professional pitcher heads into

More information

Effortless Form: Breaststroke

Effortless Form: Breaststroke Effortless Form: Breaststroke Module One - Kick In this first module, weʼre going to learn how to kick in breaststroke with power, while keeping good body position. Some swimmers naturally have a good

More information

Hotel Workout Program

Hotel Workout Program Hotel Workout Program Disney The Walt Disney Company and Disney On Ice want to inspire kids and their parents to lead healthy lifestyles. There s something special in discovering that a healthy lifestyle

More information

The Ancient Art of Chi Gong. for. Strength & Flexibility

The Ancient Art of Chi Gong. for. Strength & Flexibility The Ancient Art of Chi Gong for Strength & Flexibility The Student/Athlete Educational Foundation, Inc. 12 Manison Street, Suite E Stoneham, MA 02180 781-850-4520 doc@chap.com Abdominal Butterfly (Stretches

More information

Off Season Throwing Program for Pitchers 9-12 years old

Off Season Throwing Program for Pitchers 9-12 years old Off Season Throwing Program for Pitchers 9-12 years old Why do I need a throwing program? To be one of the best at this game takes a lot of hard work and dedication. Every professional pitcher heads into

More information

LEVEL 1 SKILL DEVELOPMENT MANUAL

LEVEL 1 SKILL DEVELOPMENT MANUAL LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual C A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON C-1 SPECIFIC OBJECTIVES 1. Refine

More information

Running Form The Good, The Bad and The Ugly

Running Form The Good, The Bad and The Ugly Running Form The Good, The Bad and The Ugly Sherry Watts www.runninggoals.ca It is surprisingly controversial amongst runners and coaches whether you should tinker with running form. I believe that you

More information

Return this cover page with the test.

Return this cover page with the test. Test for the Online Video Level 2 Course FINAL TEST FOR THE LEVEL 2 STROKE SCHOOL ON LINE PRESENTATION This test is for the ASCA Level 2 Stroke School on line video presentation. Do not use this test for

More information

Introduction. Review the Special Olympics Aquatics Coaching Guide. It provides the necessary background to our coaching program.

Introduction. Review the Special Olympics Aquatics Coaching Guide. It provides the necessary background to our coaching program. Introduction On behalf of Special Olympics International, THANK YOU for contributing your time and expertise. The knowledge you share with the course participants will make a significant impact on the

More information

Butterfly Technique Checklist

Butterfly Technique Checklist 1 Butterfly Technique Checklist Marion Alexander, Brad Gerbrandt Sport Biomechanics Laboratory, University of Manitoba Armstroke Entry - Arms enter the water with hands about shoulder width apart and slice

More information

Dynamic Warm up. the age of the athlete current physical condition and prior exercise experience

Dynamic Warm up. the age of the athlete current physical condition and prior exercise experience Dynamic Warm up 10-20 minutes May be dependent on: the age of the athlete current physical condition and prior exercise experience Prepares the body for the demands of a work out or practice Increases

More information

Training Program. Definitions. Preparation for Training

Training Program. Definitions. Preparation for Training Training Program The attached 8 week program is designed for EXPERIENCED cyclists aiming for the Grafton to Inverell Cycle Classic 228km ride. It can be used as a guide to assist you prepare for the event

More information

GOLF SPECIFIC DYNAMIC WARM UP

GOLF SPECIFIC DYNAMIC WARM UP GOLF SPECIFIC DYNAMIC WARM UP Golf-related injury is common. The three most common areas injured include: 1. The back 2. The wrists, and 3. The elbows. A golf-specific dynamic warm-up is recommended by

More information

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting

More information

Instructor Worksheet

Instructor Worksheet Recommended Class Size: 1:8 10 (With Assistant WSI, increase ratio by 4) Total Enrolled: Total Completed: Facility/Site Orientation and Rules When and Where to Swim EMS/9-1-1 Shallow Water Entries and

More information

Created by: Traci Kann Training Type: Intervals of Varying Intensity (Endurance through High-Intensity) Total Class Length: 60 minutes

Created by: Traci Kann Training Type: Intervals of Varying Intensity (Endurance through High-Intensity) Total Class Length: 60 minutes Ladder Stepdowns A Descending Interval Workout Created by: Traci Kann Training Type: Intervals of Varying Intensity (Endurance through High-Intensity) Total Class Length: 60 minutes Profile Description

More information

QT2 - Coach s Reference

QT2 - Coach s Reference QT2 - Coach s Reference Histograms and Long Term Planning (supra-macro) Buildup Rate The first week of each block should not exceed the highest week of the previous block during the base phase. During

More information

SWIMMING - BEGINNER PROGRAM

SWIMMING - BEGINNER PROGRAM PROGRAM Written by Fiona Nijrich CONTENTS PAGE CONTENTS PAGE 2 ABOUT THE COACH 3 COACHING GUIDELINES 4 SWIMMING ETIQUETTE 5 PRE-TRAINING ACTIVATIONS 7 10 WEEK PLAN 8 WEEK 1 - SESSION 1 9 WEEK 1 - SESSION

More information

Guppy Challenge 10 weeks

Guppy Challenge 10 weeks Guppy Challenge 10 weeks We re going to get to specific swim workouts in a moment. Let s start with a preface that I hope will arc over these workouts and this Challenge. First things first: If you're

More information

Running Moms. Women s Online Beginner - Step 2-5k Training Program

Running Moms. Women s Online Beginner - Step 2-5k Training Program Running Moms Women s Online Beginner - Step 2-5k Training Program - This will get you to running 5k by progressing every week from 5 min run intervals to 12 min intervals with one minute walk breaks. This

More information

ABP SOUTHAMPTON MARATHON: IMPROVER PLAN

ABP SOUTHAMPTON MARATHON: IMPROVER PLAN ABP SOUTHAMPTON MARATHON: IMPROVER PLAN This plan. This improver marathon plan is designed to get you ready to run the ABP Southampton Marathon and is designed for those looking to step up to the marathon

More information

Player Development. Pitching 1

Player Development. Pitching 1 Pitching Player Development Pitching 1 Delivery Mechanics Checklist: 1. Feet slightly spread on throwing arm side of rubber 2. Body weight positioned over stride leg 3. Torso upright 4. Hips and shoulders

More information

SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m)

SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) WEEK 1 WC 14 JANUARY Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) 12mins easy (run/ walk) 3mins Hard 100m PULL Easy +30secs rest, 50m PULL Easy

More information

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K Couch to Quest Training Plans have been prepared by Bernard Smyth of Ultimate Conditioning. Bernard trains group of people to take part in

More information

ARE YOU A SLOW- OR A FAST-TWITCH RUNNER?

ARE YOU A SLOW- OR A FAST-TWITCH RUNNER? ARE YOU A SLOW- OR A FAST-TWITCH RUNNER? How can we individualize our training towards our different goals based on our muscular makeup? In this article you will learn how to decide if you are a Fast-twitch,

More information

LEVEL 1 SKILL DEVELOPMENT MANUAL

LEVEL 1 SKILL DEVELOPMENT MANUAL LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual D A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By 1. Proper Stance: LESSON D-1 SPECIFIC

More information

Trauma-Informed Yoga Lesson Plan

Trauma-Informed Yoga Lesson Plan Trauma-Informed Yoga Lesson Plan Triggers MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.

More information

Rugby Strength Coach. Speed development guide

Rugby Strength Coach. Speed development guide Rugby Strength Coach Speed development guide Outline Why do Newton's laws of motion matter? What is speed? The technique and physical demands of speed Speed training parameters Rugby specific speed training

More information

The Hurdle Events. Jeff Martin IATCCC Clinic. Indianapolis, Indiana. 5 Myth s about Hurdling

The Hurdle Events. Jeff Martin IATCCC Clinic. Indianapolis, Indiana. 5 Myth s about Hurdling The Hurdle Events Jeff Martin Indianapolis, Indiana 5 Myth s about Hurdling - Speed is not a necessity to hurdle fast - Good form not pure speed makes a good hurdler - An athlete that can t jump, throw,

More information

YOUR 15 WEEK TRAINING PLAN

YOUR 15 WEEK TRAINING PLAN GENERAL TIPS The key to all training is consistency. If you miss a day, don t worry, life happens. Just try to do what you can on any given week. If training in the week is very limited, you can add on

More information

U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up

U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up U.S. Shooting Team Balance, Strength and Stability Workout Shooting Warm-Up Modified by Dan Durben and Sommer Wood from the program originally developed by Amber Darland for the USA Shooting National Rifle

More information

H.Dh. AEC PE Scheme Grade 3 Term1 2008

H.Dh. AEC PE Scheme Grade 3 Term1 2008 1 We ek First Week Dat e 9 th January Topic Objectives Activities Assessment Material Needed Physical Fitness Activity Build up physical strength while doing fun activities Exercise whole body parts while

More information

INTRODUCTION TO OPEN WATER SWIMMING

INTRODUCTION TO OPEN WATER SWIMMING INTRODUCTION TO OPEN WATER SWIMMING The following guide has been put together to try to give you a basic introduction to open water swimming. Whether you are a novice swimmer who would like the confidence

More information

Beginning Softball Pitching Adapted from a guide created by Stan VanderSlik

Beginning Softball Pitching Adapted from a guide created by Stan VanderSlik Beginning Softball Pitching Adapted from a guide created by Stan VanderSlik Pitching a softball is not like throwing a softball. Pitching is an underhand motion that, when done correctly, can result in

More information

1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY

1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY 1500m Training HOUSTON FRANKS MISSISSIPPI STATE UNIVERISTY 1500m Training Influence Profiling a 1500m Runner Matching individual athlete skill sets with the physiological demands of the event Good combination

More information

Movement: Using the chest muscles and a slight bend in the elbow, bring your arms together in front of your chest.

Movement: Using the chest muscles and a slight bend in the elbow, bring your arms together in front of your chest. Chest Fly Anchor: Chest height Start: Stand with a split stance arms open out to the side, palms facing forward. Movement: Using the chest muscles and a slight bend in the elbow, bring your arms together

More information

PRACTICE GROUP GUIDELINES. Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under

PRACTICE GROUP GUIDELINES. Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under PRACTICE GROUP GUIDELINES Group 1 Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under Flutter Kick Arms Rotation Flutter Kick Arm

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Training Plan, Half Marathon (4 month plan)

Training Plan, Half Marathon (4 month plan) Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,

More information

LEVEL THREE LESSON PLANS Assistant Swim Teacher Award Manual Page 57-72

LEVEL THREE LESSON PLANS Assistant Swim Teacher Award Manual Page 57-72 LEVEL THREE LESSON PLANS Assistant Swim Teacher Award Manual Page 57-72 Pre Assessment: Learners must demonstrate the following skills before beginning Level Three Streamlined glide and on front and back

More information

EAST TENNESSEE STATE UNIVERSITY

EAST TENNESSEE STATE UNIVERSITY EAST TENNESSEE STATE UNIVERSITY Walk Around the World 2010 Sponsored by: ETSU University Wellness Committee Registration and Consent Form Name: Phone Number: Department: Email Address: May we send you

More information

PARENT & TOT 1. Total Enrolled: Total Pass: Water Smart message: Within Arms Reach Water Smart message: Wear a Lifejacket

PARENT & TOT 1. Total Enrolled: Total Pass: Water Smart message: Within Arms Reach Water Smart message: Wear a Lifejacket PARENT & TOT 1 Instructor: Session / Year: Day & Time: Location: Previous Level 1. Enter and exit the water safely with tot 2. Readiness for submersion 3. Hold tot on front, eye contact 4. Hold tot on

More information

LOWER BODY REHABILITATION CONDITIONING EXERCISES

LOWER BODY REHABILITATION CONDITIONING EXERCISES LOWER BODY REHABILITATION CONDITIONING EXERCISES GENERAL INSTRUCTIONS: The exercises below are to be performed on your involved and injured leg. Do the exercises slowly and relax between each one. Do not

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Moorhead Baseball Routines/Hitting Drills

Moorhead Baseball Routines/Hitting Drills Moorhead Baseball Routines/Hitting Drills Philosophy How we train: Teach everyday with the goal of our players becoming their own coach. Get them to feel what s going on. Consistent mix of instruction

More information

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan.

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan. Welcome to The Big Half Training Plans Complete beginner half marathon training plan. We ve pulled together this training programme to help you understand the basics of what, how much and when to run over

More information

Arm Range of Motion Exercises for

Arm Range of Motion Exercises for Arm Range of Motion Exercises for People with Hemiplegia Hemiplegia is paralysis of muscles on one side of the body. Keeping your range of motion when you have hemiplegia is very important. It will help

More information

Yoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial

Yoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial Yoga Home Practice Guidebook Table of Contents Welcome... 1 Study Contact Information... 2 Making the Most Out of Your Yoga Experience... 3 Setting up Your Home Practice... 4 Completing Your Home Practice

More information

Keys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University

Keys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University Keys to Developing the Combo 400/800m Runner Ron Grigg-Jacksonville University rgrigg@ju.edu www.judolphins.com Twitter @RonGriggJr @JUTracknField BE BILINGUAL (tri-lingual) Speak sprint coach Speak distance

More information

A Women s Walking Training Program

A Women s Walking Training Program A Women s Walking Training Program Our objective is to get women to the starting line of fitness. Regardless of your age or ability we aim to create opportunities in walking and running around the world.

More information

Session 8: Step Up Your Physical Activity Plan

Session 8: Step Up Your Physical Activity Plan Session 8: Step Up Your Physical Activity Plan In Session 4 you learned that both planned and spontaneous physical activities are important. Together they make up your total day-to-day activity level.

More information

Fatigue Determines Endurance Performance: The Training Application

Fatigue Determines Endurance Performance: The Training Application Fatigue Determines Endurance Performance: The Training Application USTFCCCA Endurance Symposium 2015 Don t let fatigue make a coward out of you. Steve Prefontaine Runner Outline Of San Antonio Fatigue

More information

Program Progressions, Workouts and Drills

Program Progressions, Workouts and Drills Program Progressions, Workouts and Drills Brent Arckey and Andrew Eckhart Senior I Junior I Gold Black White Senior II Junior II Varsity Novice Pre- Team Goals of the Program A Place for Everyone. Smaller

More information

1. Your anchor: Easy sitting, deep exhales (Sukhasana)

1. Your anchor: Easy sitting, deep exhales (Sukhasana) Airplane yoga: 18 exercises for healthy flying Don't enjoy flying as much as you should? You're tired at your destination? These 18 exercises will set you straight By CNN/Charlotte Dodson 1. Your anchor:

More information

HALF IRONMAN TRAINING PROGRAMME

HALF IRONMAN TRAINING PROGRAMME HALF IRONMAN TRAINING PROGRAMME Here is a basic Half Ironman programme you can take the lead from. It is a 15 week programme which means you count back 15 weeks and then you start the programme. Until

More information

APRIL 2, WEEK TRAINING PROGRAM

APRIL 2, WEEK TRAINING PROGRAM APRIL 2, 2017 8-WEEK TRAINING PROGRAM T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S

More information

Invocation Prayers Index Age : 8-11 yrs 1) Standing: a) Tree pose (Vrukshasana) b) Utkatasana c) Eagle pose (Garudasana) 2) Sitting: a) Mountain pose (Parvatasana) b) Posterior Stretch pose (Paschimotasana)

More information

Training plan bought to you by together we can redefine your limits and achieve great things.

Training plan bought to you by  together we can redefine your limits and achieve great things. The Thames Marathon Sunday 6 August 2017 Training plan bought to you by www.fitandabel.com together we can redefine your limits and achieve great things. The advice and training plan below is a generic

More information

Glencoe Youth Baseball Player Coach Developmental Series

Glencoe Youth Baseball Player Coach Developmental Series Glencoe Youth Baseball Player Coach Developmental Series Dynamic Warm-ups: (Tony Bastinelli) 10-15 minutes -Start with a light jog, maybe two / three gym laps, w/ gloves on. Single file, no passing and

More information

Coaching Principles. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice

Coaching Principles. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice 5 Pin Bowling Drill Book Updated August 2008 Coaching Principles STEPS IN TEACHING A DRILL 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES Drills

More information

16 Week INTERMEDIATE ULTRA DUATHLON PLAN

16 Week INTERMEDIATE ULTRA DUATHLON PLAN RG Active 16 Week Ultra Duathlon Plan Page 1 16 Week INTERMEDIATE ULTRA DUATHLN PLAN RG Active 16 Week Ultra Duathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the charity s official training

More information

... Participant Guide

... Participant Guide ... Participant Guide Welcome! Congratulations on taking the first step to a healthier you! We hope this program will help you make physical activity a regular part of your everyday life. Why walk? We

More information

Treatment of Swimmer s Shoulder: A Physician s Biomechanical Approach. Amy S. Beacom, M.D. Summit Orthopedics, Ltd. Objectives

Treatment of Swimmer s Shoulder: A Physician s Biomechanical Approach. Amy S. Beacom, M.D. Summit Orthopedics, Ltd. Objectives Treatment of Swimmer s Shoulder: A Physician s Biomechanical Approach Amy S. Beacom, M.D. Summit Orthopedics, Ltd. Objectives Discuss the What, Who, Why, and How of Swimmer s Shoulder Break down some of

More information

ACL Base Strength Program Day 1

ACL Base Strength Program Day 1 ACL Base Strength Program Day 1 Welcome to the Cratos ACL prevention program. This program was written by Physical Therapist and Athletic Trainer, Tasha Mulligan, to serve as a pre-season base strength

More information

Freestyle A swimmer who can successfully stay on top of the water can have more efficiency because there is less surface area for the water to grab on

Freestyle A swimmer who can successfully stay on top of the water can have more efficiency because there is less surface area for the water to grab on Freestyle A swimmer who can successfully stay on top of the water can have more efficiency because there is less surface area for the water to grab on to. The term Dry Back can be used as a descriptive

More information

Goalkeeper Warm Up. After the foot skill and pass/receive drills that the entire team does have the goal keepers warm up with drills like these:

Goalkeeper Warm Up. After the foot skill and pass/receive drills that the entire team does have the goal keepers warm up with drills like these: Goalkeeper Warm Up After the foot skill and pass/receive drills that the entire team does have the goal keepers warm up with drills like these: Bounce and Catch 1. Have them hold a ball in their hands

More information

400m and 4x400m Training

400m and 4x400m Training How do you promote the event? 400m and 4x400m Training How to create an atmosphere that promotes 400m success and how to sharpen athletes for success at end of the season. The 400m is scary for young kids

More information

Principles of Planning. F.P.Furniss

Principles of Planning. F.P.Furniss Principles of Planning Learning Outcomes Understand the principals in why Planning and Periodization is important to deliver successful performances Understand the concept of Macro/ Meso and Micro cycle

More information

Training for a Marathon: An Basic Guide

Training for a Marathon: An Basic Guide Training for a Marathon: An Basic Guide Following is an introductory beginner s guide for those who are new to marathon running. Please note that this is a general guide only and must not be taken as professional

More information

Welcome to The Big Half Training Plans. Complete half marathon training plan.

Welcome to The Big Half Training Plans. Complete half marathon training plan. Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development

More information