Wednesday, March 20, 2013

Sample Training Week of Minimalist Ironman Training...



Many of you heard my interview with EVOAthlete's Jay Schroeder. While I'm working on a more formal post about how I am implementing his advanced endurance training methods in my minimalist training (6-9 hour per week) build-up to Ironman Canada, here is a basic overview if you want to see what a week of training looks like for me right now:

Monday: 
-Easy 30 minute recovery ride
-30 minute focused swim drills with fins/paddles
-Tennis practice, either before or after in sauna do 5x20 second on, 5 seconds off isoextreme lunges
-Before bed: 5 minute isoextreme wall squat

Tuesday : 
-Full body foam roller
-5 minutes inversion table
-5 minutes hot-cold contrast thermogenesis
-Swim 10x100's using Wetronome to decrease 100m time by 0.2s per week.
-Run Hurricane workout, 10x30 seconds at 10mph and 10% incline + 5-8 rep Barbell Complex (Squat/DL/Overhead Press/Clean) + 30 Burpees finisher with mobility drills

Wednesday: 
-Swim 50's and 25's sprints. Dryland - between each set perform 35 rebound bent over DB row "pen drops" with folded dollar bill exercise 
-After completing swim, in sauna: 10x30s on/10s off iso extreme standing hamstring and iso extreme back foot elevated lunge 2 minutes each side.
-30 minute ride with 5-10x 10-20 second super high cadence neuromuscular repeats, after ride perform 1 Russian Lunge every 5 seconds for 2 minutes, then repeat for opposite side
-At some point during day, iso extreme rebound standing doorway pushups - 1 rep every 10 seconds for 5 minutes, hten iso extreme scapular pullups 20x10 seconds on/5 seconds off. 

Thursday: 
-Before or after run perform isoextreme doorway pushup, 5 minutes.
-Litvinov 400m repeats as 15-30 dumbbell swings or front squats to 400m uphill or flat run. After, do 5x20 second on, 5 seconds off Isoextreme lunges. 30 Burpees finisher.
-Tennis
-Before bed: 5 minute isoextreme wall squat

Friday:
-5 minutes inversion table
-5 minutes hot-cold contrast thermogenesis
-30 minutes Injury Prevention Protocol (preferably in sauna)

Saturday: 
-Electrostimulation 30 minutes quads/hamstrings + 60-90 minute Zone 3 intervals ride. After: isoextreme standing hamstring 10x30 seconds on, 30 seconds off 
-Hypoxic swim set, 20-30 minutes

Sunday: 
-Run 60-90 minute Zone 3 intervals + swim longer 200-500m intervals. Between each swim set 15 rebound bent over row "pen drops" + folded dollar bill exercise and rebound bent-over front delt raise 15x + folded dollar bill exercise

More to come soon at BenGreenfieldFitness.com! Also, check out Jay's site at EVOAthlete.com.

10 comments:

samnicaise said...

Hey Ben, can you tell me more about your injury prevention protocol that you have down for Friday? I have been injured 3 times in the last 3 years and want to find a way to effectively decrease the frequency. What have you found effective?

Ben Greenfield said...

similar to this: http://www.coreperformance.com/knowledge/workouts/the-longevity-workout.html

samnicaise said...
This comment has been removed by the author.
samnicaise said...

Cool, thanks! Do you do all of these in one workout, or switch it up. I've been doing a lot of hip and core work like this in my recovery, and will incorporate more of it in the future as well.

Marcus Hooper said...

The Jay Schroeder evotraining is mind blowing to me! Awesome stuff he is doing and love the implementation into tri training cant wait for more

Marcus Hooper said...

The Jay Schroeder evotraining is mind blowing to me! Awesome stuff he is doing and love the implementation into tri training cant wait for more

Meghan Kennihan said...

http://anthonymychal.com/2012/05/evosport-and-extreme-long-duration-isometrics/... EEK!

Meghan Kennihan said...

http://anthonymychal.com/2012/05/evosport-and-extreme-long-duration-isometrics/... EEK!

ascencion rana said...

Your energy will soar once you start training as a triathlete. The training will replenish your body and over time you will eventually have more energy throughout your day.
Triathlon

Matthew said...

Set out your beginner triathlon training plan It is not too difficult to find a lot of helpful and free training plans online. We have provided a link at the bottom of this article for more help with a sprint triathlon training program.

triathlon training for beginners