General Prep #2

RÁS

Triathlon
Coaches
Jack Sanders and Daniel Farmer

This 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.

Features
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Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 is so last year. The team at RÁS deliver a complete experience using the TrainHeroic app.
Equipment
Required
Barbell // Dumbells // 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 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

Wednesday
Week 1 Day 4

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

General Prep #2