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Endurance athlete six-week training plan

Jason Bourne Endurance Athlete 

In this five-part series, follow this six-week training and nutrition plan to achieve a endurance athlete body type

Endurance Athlete
So you want to be … Jason Bourne 

Traits and Characteristics: Tall, wiry and possibly carrying a little extra body fat, though not overly bulky. An endurance athlete has good strength, stamina, and good cardiopulmonary fitness with a high pain threshold and is usually a natural at most sports.  

Most endurance athletes have a Type A personality (alpha male), excellent reasoning and problem-solving capabilities, are highly focused and are a decision- makers under solo conditions but also a dependable team players when needed. 

Six-week Training Plan:

  1. Only athletes at mid fitness level should attempt this

  2. Workout every Monday, Wednesday and Friday

  3. Progress workout over the weeks according to your fitness ability (Eg. Week 2, run 12 reps of 70m in-between the exercises. Week 3 x 14, Week 4 x 16, Week 5 x 18 and finally week 5 x 20 lengths)

  4. Absolutely no rest in between exercises 

Assuming you’re training for a race consisting of 14km run and nine obstacles:

Training Style: Focus on working out the whole body in a three-dimensional sense; particularly on learning an efficient running gait, if long-distance running is a prerequisite for a particular event. Combine core inner unit activation of the trunk (lower half of the torso) for strength and stability with primal squats, lunges, twists, and pulls- and -pushes movements. Avoid isolation or muscle group training. Sessions should be designed according to the chosen goal or intended result.

Correct movement, good posture and lifting technique are essential for systemic balance and energy efficiency. Correct movement reduces asymmetrical shear, compression and torque forces within joints, muscle bands and fibres. 

If training for an endurance event such as a triathlon or dessert challenge, factor in corrective training to address weakness, dysfunction or muscular imbalances.

Eat Well: While nutritional requirements vary according to an individual’s body type and training schedule, eating four to six portions a day to keep the metabolic rate high is recommended. An average individual should be looking at approximately 25 per cent protein, 20 per cent fat and 55 per cent carbs.

An experienced endurance athlete preparing for an event usually goes through a carb depletion and loading phase several days beforehand for the body to super-compensate, allowing additional glycogen to be stored. Natural ergogenic aids, such as a 400m sprint, are effective in countering muscular fatigue during events that predominantly work within the lactate energy system, such as a 400m sprint.

Train With: Gavin Watterson, celebrity trainer at Ultimate Fitness Performance Studio

Tip: Don’t Over Train
Training should be measurable and progressive. As your body becomes more adaptable and responsive to the workouts, rotate the different elements in your sessions and schedule active rest periods (moderate to light activities).

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