Core stability, hip mobility, functional strength...are all important components in the training plan of a triathlete. But how do you plan these essential session in the already jammed agenda?

1. Periodization in FUNCTIONAL TRAINING:
TRIATHLON
Max Icardi
BSc.Hon Sports Medicine
Founder of the Functional Training Network
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2. MAX ICARDI
•Medical Faculty - University of Turijn
•Sport Medicine degree – University
of Glasgow
•Functional Training Network
•Functional Training Academy
•Outside The Box (Lille)
1999
2003

3. WHAT IS PERIODIZATION?
All training must be for a purpose and
be on valid principles. It is no good if
you do not know why you do things
and are left wondering whether what
you do will work.
ALWAYS DO THINGS FOR A
REASON.
“Splitting a triathlon training year into periods and
focusing on a specific performance or fitness goal for each
specific period”
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4. PERIODIZATION IN RUNNING...
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5. PERIODIZATION (?) IN CROSSFIT...

6. COMPONENTS OF PHYSICAL FITNESS FOR TRIATHLON

7. WHY FUNCTIONAL TRAINING FOR TRIATHLON?
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8. Because the
human body is an
adjustable organis
m, it will feel the
need to adjust
itself to a higher
level of fitness in
anticipation of the
next training
session.
Accordingly, the
increase in fitness
following a training
session does not
stop at the initial
fitness level.
Instead the body
enters a period of
supercompensatio
n during which
fitness surpasses
the initial fitness
level

9. The mesocycle represents a specific block of
training that is designed to accomplish a
particular goal. For example, during the pre-season
phase, you might develop a mesocycle
that is specifically designed to enhance your
functional stability and mobility.
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10. The macrocycle consists of all 52 weeks of your annual
plan and therefore includes all four stages of
a periodized training program (endurance,
intensity, competition and recovery).
Because of its length, you will almost certainly make
changes to it throughout the year. Think of the
macrocycle as a “birds-eye” view of your annual training
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11. 10 SIGNS OF OVERTRAINING
1. Washed-out feeling, tired, drained, lack of energy
2. Chronic muscles soreness and fatigue
3. Decreased physical performance in training capacity/intensity
4. Increased perceived effort during regular workouts
5. Decreased immunity and increased illness
6. Insomnia or restlessness
7. Moodiness and irritability
8. Loss of enthusiasm for the sport
9. Decreased appetite
10. Anxiety or eventually depression

12. OFF-SEASON
PRE-SEASON
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13. OFF-SEASON
•KINETIC ASSESSMENT
•MOBILITY EXERCISES
•RUNNING TECHNIQUE DRILLS
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14. PRE - SEASON
•CORE STABILITY
•GENERAL FUNCTIONAL STRENGTH
•NEUROMUSCULAR ENDURANCE
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15. COMPETITION
•SPECIFIC FUNCTIONAL STRENGTH
•POWER
•ENDURANCE
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16. FUNCTIONAL TRAINING PERIODIZATION
Stability Mobility Core Strenght Power Enduran
ce
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17. WEEKLY FUNCTIONAL TRAINING
SESSIONS
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18. THE BENEFIT OF A FUNCTIONAL PROGRAM
1. IMPROVE THE ‘BASE OF THE PYRAMID’
2. ALLEVIATE PAIN & REDUCE CHANCE OF INJURY
3. IMPROVE PERFORMANCE
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19. WWW.FUNCTIONALTRAINING.NET
?

20. Please visit www.maxicardi.com for the slides
of this lecture or to book a seminar at your
Triathlon club
Postgraduaat ‘FUNCTIONAL
TRAINER’
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