Mesocycle 1 4 weeks plus 1 week de load Monday 10th December‐ Sunday 6th January Resistance 2 x week 10‐8 RM (a mix of upper and lower split, with all 3 mass gainers‐ bench, dead lift, Squat) Cycle 2 x week 1 x lactate/hill session 1 x brick session with run (keep running distance the same approx 5 km, add 10km on cycling per week over the 4 weeks) Run 2 x week 1x Speed/interval Session 1x brick session with cycling Swim 2 x week – 1x technique/drill session 1x interval swim/speed session Deload‐ assess any injuries Mass Builder Mesocycle 2
4 weeks plus 1 week de load Monday 14th January‐ Sunday 10th February Resistance/ Strength 2 x week 6‐8 RM (a mix of upper and lower split, with all 3 mass gainers‐ bench, dead lift, Squat), mix in Hex bar and chains Power Training 2 x week 30%‐60% RM Intro to power cleans, push press, jump Squat and Box jump Cycle 3 x week 1 x brick session with run (see run) 1 x lactate/hill 1x wind trainer/interval Run 2 x week 1 x speed/interval session 1 x brick session, increase the distance of the run as well as the cycling in this phase Swim 2‐3 x week 1x technique/drill session 1x interval swim/speed session 1 x distance/easy swim, add 200m‐400m a week. Build up to 3.5km‐4km • Bike and run brick session will be a very long session in this phase, build up to 5‐6 hours on bike and up to 15km on run, carry this on into Meso 3 Mass Builder
Mesocycle 3
4 weeks plus 1 week de load Monday 18th February‐ Sunday 17th March Week 1‐3 Resistance/Strength 2 x week 4‐6 RM (a mix of upper and lower split, with all 3 mass gainers‐ bench, dead lift, Squat) Power Training 1‐2 x week 50%‐90% RM Intro to power cleans, push press, jump Squat and Box jump Cycle 2 x week 1x Speed/interval Session – wind trainer can be used 1x brick session Run 2 x week 1 x speed/interval session increase the distance of the run as well as the cycling 1 x brick session Swim 2 x week 1x interval swim/speed session 1 x distance/easy swim Week 4 and deload Start to deload/taper 1x strength, 1 x power, 1 x Brick session, 1 x swim Transition rehearsals and kit prep Max Lean Mass
Mesocycle One Week 1 Mon Am: Swim Tech Tues
Am: Bike Hill/Lactate Pm: RE 1 2 Am: Swim Tech Am: Bike Hill/Lactate Pm: RE 1 3 Am: Swim Tech Am: Bike Hill/Lactate Pm: RE 1 4 Am: Swim Tech Am: Bike Hill/Lactate Pm: RE 1 Wed
Am: Pm: Run1x Speed/interval Session Am: Pm: Run1x Speed/interval Session Am: Pm: Run 1x Speed/interval Session Am: Pm: Run 1x Speed/interval Session Thurs
Am: 1x interval swim/speed session Pm: RE 2 Fri
Am: Pm: 1x brick session with cycling Am: 1x interval swim/speed session Pm: RE 2 Am: Pm: 1x brick session with cycling Am: 1x interval swim/speed session Pm: RE 2 Am: Pm: 1x brick session with cycling Am: 1x interval swim/speed session Pm: RE 2 Am: Pm: 1x brick session with cycling Goals: Swimming Technique, build up of endurance on the bike up to 100km, build a good strength foundation Sat
Sun
off off off off off off off off Mesocycle Two Week 1 Mon Am: Swim Tech Pm: Wind Trainer Tues
Am: Bike Hill/Lactate
Pm: RE 1 2 Am: Swim Tech Pm: Wind Trainer Am: Bike Hill/Lactate
Pm: RE 1 3 Am: Swim Tech Pm: Wind Trainer Am: Bike Hill/Lactate
Pm: RE 1 4 Am: Swim Tech Pm: Wind Trainer Am: Bike Hill/Lactate
Pm: RE 1 Wed
Am: Power Training
Pm: Run1x Speed/interval Session Am: Power Training
Pm: Run1x Speed/interval Session Am: Power Training
Pm: Run 1x Speed/interval Session Am: Power Training
Pm: Run 1x Speed/interval Session Thurs Am: 1x interval swim/speed session Pm: RE 2 Fri
Am: Power Training
30%‐60% Pm: 1x brick session with cycling Sat
Am: easy swim 2km Sun off Am: 1x interval swim/speed session Pm: RE 2 Am: Power Training
30%‐60% Pm: 1x brick session with cycling Am: Power Training
30%‐60% Pm: 1x brick session with cycling Am: Power Training
30%‐60% Pm: 1x brick session with cycling Am: easy swim 2.5km off Am: easy swim 3 km off Am: easy swim 3.5km off Am: 1x interval swim/speed session Pm: RE 2 Am: 1x interval swim/speed session Pm: RE 2 Goals: build endurance on the swim while maintain technique 3‐4 km; build up my cycling distance 120km‐140km, increase running distance up to 15 km Mesocycle 3 Week 1 Mon Am: easy Long swim Build up to 3‐4 km Tues
Am: Bike Hill/Lactate
Pm: RE 1 2 Am: easy Long swim Build up to 3‐4 km Am: Bike Hill/Lactate
Pm: RE 1 3 Am: Easy long swim Build up to 3‐4 km Am: Bike Hill/Lactate
Pm: RE 1 4 Am: Easy Long Swim Build up to 3‐4 km Am: Pm: RE 1 or 2 Wed
Am: Power Training
Pm: Run1x Speed/interval Session Am: Power Training
Pm: Run1x Speed/interval Session Am: Power Training
Pm: Run 1x Speed/interval Session Am: Pm: Run 1x Speed/interval Session Goals: Keep the intensity going in weeks 1‐3, begin to taper in week 4. Thurs Am: 1x interval swim/speed session Pm: RE 2 Fri
Am: RE 1 Power Training 50%‐90% Pm: 1x brick session with cycling Am: 1x interval swim/speed session Pm: RE 2 Am: RE 1Power Training 50%‐90% Pm: 1x brick session with cycling Am: RE 1 Power Training 50%‐90% Pm: 1x brick session with cycling Am: RE 1 Power Training 50%‐90% Pm: 1x brick session with cycling Am: 1x interval swim/speed session Pm: RE 2 off: Sat
off Sun off off off off off off off RESISTANCE/STRENGTH PROGRAM 2/Day a week program Macro Cycle Rep Range Sets Tempo Rest between sets RE 1 Date of RE 1 Dead lift Bench press BW and weighted chin up One legged Squat Core Exercise RE 2 Date of RE 2 BB Squat Cable Row Shoulder Press Romanian Dead lift Core Exercise Phase 1 Wk 1 Wk 2 Wk 3 10 RM Wk4 Phase 2 Wk 1 Wk 2 Wk 3 8 RM Wk4 Phase 3 Wk 1 Wk 2 Wk 3 6 RM Wk4 POWER TRAINING 2/Day a week program Macro Cycle LOAD Sets RE 1 Date of RE 1 Power Clean Technique‐ LOW WEIGHT • High Pull • Hanging Clean Power Clean Push Press RE 2 Date of RE 2 Bench Press Box Jumps 30”‐40” Phase 1 Wk 1 Wk 2 3 Wk 3 30%‐60% 3 Phase 2 Wk 1 Wk4 3 3 Wk 2 Wk 3 50%‐90% 3‐5 3‐5 3‐5 Wk4 3‐5