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RÁS - Specific Prep

RÁS

Triathlon
Coaches
Jack Sanders and Daniel Farmer

Specific Prep is a 12-week programme that focuses on developing more force in the major muscle groups utilised during swim, bike and run. A general baseline of movement quality and muscle capacity should have been developed during the General Prep phases, and its now time to shift the focus towards maximal strength. This programme, when integrated with your regular training, should lead to improvements in physical qualities such as improved power on the bike and greater leg stiffness when running.

Two full body sessions are prescribed each week, consisting of the following structure: 1. Warm-Up (mobility and activation), 2. Key upper/lower superset, 3. Accessory upper/lower superset, 4. Calf and core tri-set, 5. Lower body conditioning circuit

The 12-week block involves a progressive increase in intensity and volume, before a final 3 week emphasis on intensity to drive adaptations. Weeks 4, 8 and 12 focus on de-loading to support recovery from hard sessions. Equipment is required so it would be recommended to complete both sessions from a gym.

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 is so last year. The team at RÁS deliver a complete experience using the TrainHeroic app.
Equipment
Required
Hex Bar // 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 - Specific Prep

Mobility: 1. Foam Roll x 3 minutes (prioritise Lats, Glutes and Lateral Hip) 2. Hip 90/90 x 5 each side 3. Hip 90/90 Internal Rotation Lift x 5 each side (2s Hold) 4. Coach Stretch with Reach and Rotation x 5 each side 5. Quadruped T Spine Rotation x 10 each side Activation: 1. Single Leg Glute Bridge x 10 each side 2. Elevated Clamshell x 10 each side 3. Banded Bird Dog x 5 each side 4. Band Pull Aparts x 20 5. Single Leg RDL x 10 each side 6. Pogo Jumps x 10

B1

Hex Bar Deadlift

2 x 6

B2

DB Bench Press

2 x 8

C1

Long Lever Hip Isometric Holds

2 x 3 @ 5

C2

Prone YTW

2 x 6

D1

Single Leg Straight Leg Calf Raise

2 x 10

D2

Alekna

2 x 8

D3

Overhead Pallof Press

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

Wednesday
Week 1 Day 4

Prep

A

Warm Up - Specific Prep

Mobility: 1. Foam Roll x 3 minutes (prioritise Lats, Glutes and Lateral Hip) 2. Hip 90/90 x 5 each side 3. Hip 90/90 Internal Rotation Lift x 5 each side (2s Hold) 4. Coach Stretch with Reach and Rotation x 5 each side 5. Quadruped T Spine Rotation x 10 each side Activation: 1. Single Leg Glute Bridge x 10 each side 2. Elevated Clamshell x 10 each side 3. Banded Bird Dog x 5 each side 4. Band Pull Aparts x 20 5. Single Leg RDL x 10 each side 6. Pogo Jumps x 10

B1

Bulgarian Split Squat

2 x 8

B2

Chin-Up

2 x 6

C1

Banded Hip Flexion

2 x 10

C2

External Rotation to Overhead Press

2 x 10

D1

Single Leg Bent Knee Calf Raise

2 x 10

D2

Swiss Ball Rollout

2 x 8

D3

Side Plank with Leg Raise Hold

2 x 30

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

RÁS - Specific Prep