General Prep #2
RÁS
TriathlonThis 12-week programme follows on from General Prep #1, and continues to emphasise strength, capacity and mobility throughout the major muscle groups important for triathlon. Two full body sessions are prescribed each week, consisting of the following structure; 1. Warm-Up (mobility and activation), 2. Lower body superset, 3. Upper body superset, 4. Core exercise superset, 5. Lower body conditioning circuit.
General Prep #2 focuses on a progressive increase in intensity for multi-joint compound exercises, whilst continuing to build muscle capacity in key areas for swim, bike and run. Weeks 4, 8 and 12 focus on de-loading/recovery to allow adaptations to occur.
Some equipment is required and it is therefore recommended to complete sessions from a gym where possible. However, session 2 can be completed with limited home equipment, so a hybrid training approach may also be used.
Prep
A
Warm Up - General Prep 2
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. Downward Dog Toe Taps x 5 each side Activation: 1. Glute Bridge March x 5 each side 2. Elevated Clamshell x 10 each side 3. Bird Dog x 5 each side (5s Holds) 4. Banded Shoulder External Rotations x 15 each side 5. Mini Band Overhead Press x 10
B1
Back Squat
2 x 10
B2
Single Leg RDL
2 x 12
C1
Push-Up
2 x 12
C2
Y Raise
2 x 12
D1
Leg Lower with Adductor Squeeze
2 x 8
D2
Band Rotations
2 x 10
E
Single Leg Straight Leg Calf Raise
Conditioning
F
Lower Limb Conditioning
2 rounds: Banded Ankle Dorsiflexion x 20 e/s Banded Ankle Eversion x 20 e/s Banded Ankle Inversion x 20 e/s
Prep
A
Warm Up - General Prep 2
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. Downward Dog Toe Taps x 5 each side Activation: 1. Glute Bridge March x 5 each side 2. Elevated Clamshell x 10 each side 3. Bird Dog x 5 each side (5s Holds) 4. Banded Shoulder External Rotations x 15 each side 5. Mini Band Overhead Press x 10
B1
DB Split Squat
2 x 10
B2
Single Leg Glute Bridge
2 x 10
C1
Lat Pulldown
2 x 12
C2
T Raise
2 x 12
D1
Plank and Reach
2 x 12
D2
Side Plank Pulse
2 x 10
E
Single Leg Bent Knee Calf Raise
Conditioning
F
Lower Limb Conditioning
2 rounds: Banded Ankle Dorsiflexion x 20 e/s Banded Ankle Eversion x 20 e/s Banded Ankle Inversion x 20 e/s
Jack Sanders
RÁS - Head of Strength & Conditioning
Daniel Farmer
RÁS - Head Coach & Founder
