General Prep #1
RÁS
Triathlon12-week general preparation programme emphasising greater range of motion, muscular strength, and capacity throughout the major muscle groups important for triathlon training. The programme consists of two weekly sessions that run concurrently with your swim, bike and run training. The sessions are structured as follows; 1. Warm-Up (mobility and activation), 2. Lower body superset, 3. Upper body superset, 4. Core exercise superset, 5. Lower body conditioning circuit.
The programme is progressive in load and volume with weeks 4, 8 and 12 focusing on de-loading/recovery.
Minimum equipment is required to complete each session meaning the programme can be undertaken at home, at the gym or via a combination of both.
Prep
A
Warm Up - General Prep 1
Mobility: 1. Foam Roll x 3 minutes (prioritise Lats, Glutes and Lateral Hip) 2. Hip 90/90 x 5 each side 3. Coach Stretch with Reach and Rotation x 5 each side 4. Dynamic Lat Stretch x 10 each side Activation: 1. Double Leg Glute Bridge x 10 2. Clamshell x 10 each side 3. Bird Dog x 5 each side 4. Banded Shoulder External Rotations x 10 each side
B1
Single Leg Step Down
2 x 8
B2
90/90 Hamstring Bridge
2 x 10
C1
Half Kneeling Single Arm Press
2 x 10
C2
DB Renegade Row
2 x 10
D1
Stir the Pot
2 x 10
D2
Tall Kneeling Pallof Press
2 x 10
Lower Limb Circuit 1
E
2 rounds: 1. Double Leg Calf Raise x 15 2. Banded Dorsiflexion x 15 each side 3. Banded Eversion x 15 each side
Prep
A
Warm Up - General Prep 1
Mobility: 1. Foam Roll x 3 minutes (prioritise Lats, Glutes and Lateral Hip) 2. Hip 90/90 x 5 each side 3. Coach Stretch with Reach and Rotation x 5 each side 4. Dynamic Lat Stretch x 10 each side Activation: 1. Double Leg Glute Bridge x 10 2. Clamshell x 10 each side 3. Bird Dog x 5 each side 4. Banded Shoulder External Rotations x 10 each side
B1
Lateral Lunge
2 x 8
B2
Single Leg RDL
2 x 8
C1
T Press Up
2 x 10
C2
Band Face Pull
2 x 10
D1
Dead Bug
2 x 12
D2
Side Plank on Elbows
2 x 30
Lower Limb Circuit 2
E
2 rounds of: 1. Double Leg Bent Knee Calf Raise x 15 2. Banded Dorsiflexion x 15 each side 3. Banded Inversion x 15 each side
Jack Sanders
RÁS - Head of Strength & Conditioning
Daniel Farmer
RÁS - Head Coach & Founder
