Triathlon Training Program

Ashley Jones
Fitness Trainer
Crusaders - Super 12
Canterbury - NPC (New Zealand Domestic Competition)

"Triathlon Training Program"

Mon/Fri Swim + Prehabilitation Strength Workout

Wed Swim + Yoga

Tues Run

Thurs Bike

Sat Bike + Run

Sun Off

Prehabilitation Strength Workout

Wobbleboard program (2.5 minutes per each drill)
- 2 feet balance
- 2 feet rim touch clockwise/anticlockwise
- 2 feet rim touch forward/backward/Left Side/Right Side
- 2 feet partial squat

Toe raises on standing calf raises for Tibilias Anterior 2 x 15

Low Bench Step Ups 3 x 10 - 12

Reverse Hypers on Roman Chair 2 x 15

Push up Bracing (Transverse Abdominis) 3 x 30 seconds, building up to 1 minute then progress onto roll outs on swiss ball with the same time progressions

Lying supine on the floor, external/internal rotations with bar 3 x 15

Straight arm standing lat pulldown 3 x 10 - 12

Dumbbell Bent over lateral raises 2 x 12

Dumbbell sword raises to slightly above parallel 2 x 12

finish with 2,500 metres on Concept II rowing ergometer, aim for less than 10 minutes

July/August

2 x swim continuous gradually increasing distance (10% per week) till you are able to swim 1,500 metres without stopping (Mon/Fri)

1 x swim a ladder, that is swim 50m then rest the same amount of time, then swim 100m, work up to 400m and back down to 50m. Every 2 weeks decrease the recovery between repetitions by reducing by a quarter of the time each recovery period, 1:1 first 2 weeks, then 1:0.75, then 1:0.5, then 0:0.25. (Wed)

Sept/Oct

1 x swim continuous gradually increasing distance (10% per week) till you are able to swim 1,500 metres without stopping, when you get to the distance start decreasing the time it takes to swim 1,500m. (Fri)

1 x Hypoxic session. 5 x 200m, 1st 50 breathe every 2 strokes, next 50 breathe every 4 strokes, next 50 breathe every 6 strokes, and final 50 breathe every 8 strokes. Increase 1 every 2 weeks. (Mon)

1 x Negative Split 400's 2nd 200 is faster than the first 200, 5 reps with a decreasing work to rest ratio over the 8 weeks as follows, , 1:1 first 2 weeks, then 1:0.75, then 1:0.5, then 0:0.25. (Wed)

Nov/Dec

1 x 1,500 metres (Fri)

1 x long intervals. 5 x 400m with a 1:0.5 work to rest ratio. Increase 1 every 2 weeks(Wed)

1 x Fartlek Ladder Continuous. 50 hard, 50 easy, 100 hard, 100 easy, 150 hard, 150 easy, 200 hard, 200 easy then back to 50 (Mon)

Note:
All interval swimming sessions begin with an easy 200m swim at a slow pace.
Finish all sessions with 200m backstroke.

Running & Cycling

Getstrength Platinum Members Site

Hundreds of Athletes and Trainers have already invested in this training. Some may be your competitors today, some may be your competitors in the future, either way... can you afford not to get this training?