Tom Cumiskey underwent a 12-week training program in preparation for an Ironman triathlon. The program focused on increasing his strength, mobility, and aerobic endurance. Testing showed improvements in his squat and bench press 1RM as well as his bleep test level. He achieved all of his race goals by completing the 2.4 mile swim in 1:28, 112 mile cycle, and 20 mile run in 2:39. The trainer was pleased with Tom's progress but notes areas for improvement in future programs like increased hamstring work and strength training frequency.

1. Tom Cumiskey
Case study:

2. Needs Analysis:
Athlete Overview:
• Height: 6ft 4
• Weight: 12st10
• Sport: Iron man Triathlete
Main Demands of activity:
• Aerobic endurance to complete the course
• Strength to maintain form and movement efficiency under extreme fatigue
• Mobility to allow greater range of movement and prevent injury

3. Goals:
Main goal:
• Training for an Ironman Triathlon on 18th September
Training goals:
• Swim 2.4 miles > 1h 41mins (SB)
• To cycle 112 miles (LB)
• Run 20 miles > 2h 55mins (SB)

4. Testing protocol:

5. Strength 1RM:
1 Rep Max
Squat (Tyre) Bench press

6. Mobility + control:
Overhead Squat In line Lunge Trunk stability push up
Leg raise

7. Aerobic endurance:
• Bleep test (20m)

8. Results (PRE):
PRE
Strength 1RM Weight (KG)
Squat 57.5
Bench press 72.5
FMS L R
Overhead squat 1 N/A
Lunge 3 3
Leg raise 1 1
Trunk Push up 1 N/A
Aerobic
endurance
Level:
Bleep test 6.4

9. Programme design:

10. Upper body
Week 1:
Bench press
1RM 52.5kg
Reps
65% 35KG 5
75% 40KG 5
85% 45KG 5
Assistance Work Weight (kg) Sets/reps
KB BOR 14x2 5x15
TRX Pull ups N/A 3x12
Mobility Time (s)
Dislocaters 50x2
Inchworm/push
up
50x2
Klokov press 50x2
Dragon walks 50x2
Upper body week
3:
Bench press
1RM 60kg
Reps
65% 40KG 5
75% 45KG 5
85% 52.5KG 5
Assistance Work Weight (kg) Sets/reps
KB BOR 18x2 3x15
TRX Pull ups N/A 3x12
Mobility Time (s)
Dislocaters 50x2
Inchworm/push
up
50x2
Klokov press 50x2
Dragon walks 50x2

11. Lower body
Week 1:
Squat
1RM 77.5kg
Reps
65% 50KG 5
75% 57.5KG 5
85% 65KG 5
Assistance Work Weight (kg) Sets/reps
RDL 20kg 5x15
Plate squat 5kg 3x15
Mobility Time (s)
Dislocaters 50x2
Inchworm/push
up
50x2
Klokov press 50x2
Dragon walks 50x2
Lower body
Week 3:
Squat
1RM 85kg
Reps
65% 55KG 5
75% 65KG 5
85% 72.5KG 5
Assistance Work Weight (kg) Sets/reps
RDL 25kg 3x15
Plate squats 5kg 3x20
Mobility Time (s)
Dislocaters 50x2
Inchworm/push
up
50x2
Klokov press 50x2
Dragon walks 50x2

12. Final results:

13. Results (POST)
POST
Strength 1RM Weight (KG)
Squat 90 (+12.5kg)
Bench press 62.5 (+10kg)
FMS L R
Overhead squat 2 (+1) N/A
Lunge 3 3
Leg raise 1 1
Trunk Push up 3 (+2) N/A
Aerobic endurance Level:
Bleep test 7.4 (+1)

14. Continued…………
• Tom also achieved:
• 2.4 mile swim completed in 1 hour 28 minutes
• 112 mile cycle
• 20 mile run completed in 2 hours 39 minutes

15. Evaluation:
• Should’ve placed more emphasis on developing Hamstring strength
and mobility
• Increased the frequency of strength training
• Spent more time developing stronger movement patterns

16. Final thoughts:
• Happy with Tom’s progress, particularly squat strength
• Although minor improvements in mobility were noted, noticeable
improvements in exercise form and technique were observed
• Tom was impressed with his results
• He achieved all his targets!!!!!!!!!