RÁS - General Prep #1

RÁS

Triathlon
Coaches
Jack Sanders and Daniel Farmer

12-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. It 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. 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

Features
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Programming 2 days per week
Mobility, strength, capacity, and skill training that’s accessible and challenging for triathletes of all levels.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF/Excel is so last year. The team at RÁS deliver a complete experience using the TrainHeroic app.
Equipment
Required
Dumbbells // Swiss Ball // Foam Roller // Resistance Bands (big and small)
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Wednesday
Week 1 Day 4

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

RÁS - General Prep #1