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RÁS - Competition Prep

RÁS

Triathlon
Coaches
Jack Sanders and Daniel Farmer

This in-season programme is designed to support the maintenance of strength, capacity and movement quality throughout the race season. The intensity of key compound lifts will help to preserve the strength improvements made during the Specific Prep phase, whilst a volume-based approach to accessory exercises serves as your injury prevention work. Two full body sessions are prescribed each week, the first providing a strength stimulus and the second focusing on keeping you mobile and robust.

Each session consists of the following structure: 1. Warm-Up (mobility and activation), 2. Upper/lower superset, 3. Upper/lower superset, 4. Core superset or tri-set, 5. Lower body conditioning circuit.

The 12-week block does not include strict deload weeks, and instead provides guidelines on how to fluctuate training volume to fit around your race schedule. This will allow you to make bespoke changes to session design based upon your key races of the season and maintain a consistent approach to S&C throughout. Equipment is required for the main strength session of the week, however session 2 could be performed at home with a small amount of equipment if required.

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 // Barbell // 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 - In Season Maintenance

Mobility: 1. Foam Roll x 3 minutes (prioritise Lats, Glutes, Lateral Hip and any other tight areas) 2. Hip 90/90 x 5 each side 3. Coach Stretch with Reach and Rotation x 5 each side 4. Quadruped T Spine Rotation x 10 each side 5. Downward Dog with Toe Taps x 5 each side Activation: 1. Banded Bird Dog x 5 each side 2. Single Leg Glute Bridge x 10 each side 3. Standing Fire Hydrant with Band x 10 each side 4. Single Leg RDL x 10 each side 5. Banded Shoulder External Rotations x 10 each side 6. Pogo Jumps x 10

B1

Hex Bar Deadlift

2 x 5

B2

Back Squat

2 x 5

B3

Chin-Up

2 x 5

C1

Single Leg Calf Isometric Hold (Leg Press)

2 x 3 @ 5

C2

Push-Up

2 x 8

D1

Single Leg Glute Bridge

2 x 8

D2

Dead Bug with Mini Bands

2 x 10

D3

Side Plank with Leg Raise

2 x 10

Conditioning

E

Lower Limb Conditioning

2 rounds: Single Leg Straight Leg Calf Raise x 15 each side (add load with a DB in hand if needed) 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 - In Season Maintenance

Mobility: 1. Foam Roll x 3 minutes (prioritise Lats, Glutes, Lateral Hip and any other tight areas) 2. Hip 90/90 x 5 each side 3. Coach Stretch with Reach and Rotation x 5 each side 4. Quadruped T Spine Rotation x 10 each side 5. Downward Dog with Toe Taps x 5 each side Activation: 1. Banded Bird Dog x 5 each side 2. Single Leg Glute Bridge x 10 each side 3. Standing Fire Hydrant with Band x 10 each side 4. Single Leg RDL x 10 each side 5. Banded Shoulder External Rotations x 10 each side 6. Pogo Jumps x 10

B1

Reverse Lunge with Rotation

2 x 12

B2

T Spine Extension on Swiss Ball

2 x 10

C1

Hip Airplane

2 x 8

C2

Band Face Pull

2 x 15

D1

Stir the Pot

2 x 10

D2

Side Plank Clamshell

2 x 10

Conditioning

E

Lower Limb Conditioning

2 rounds: Single Leg Bent Knee Calf Raise x 15 each side (add load with a DB in hand if needed) Banded Ankle Dorsiflexion x 20 e/s Banded Ankle Eversion x 20 e/s Banded Ankle Inversion x 20 e/s

Saturday
Guidelines for Race Weeks
RÁS - Competition Prep