{"id":86062,"date":"2016-08-24T13:00:56","date_gmt":"2016-08-24T11:00:56","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86062"},"modified":"2021-04-28T16:17:29","modified_gmt":"2021-04-28T14:17:29","slug":"early-season-general-training","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/","title":{"rendered":"Early season general training"},"content":{"rendered":"<p>July-August is holiday and physiological recovery time.<br \/>\nBefore beginning training for the new season, it is a good idea to follow a general physical training program (out of the water) in order to get your organism in just the right state to handle winter training loads.<br \/>\nAs with every other sport, this \u201cphase\u201d should be tackled progressively and with great caution: we are swimmers, we are used to training in the water, and the impact on solid ground is a bit risky for our joints and tendons.<\/p>\n<p>During this specific period, the main goals are to:<br \/>\n\u2013 Increase your aerobic endurance<br \/>\n\u2013 Recover the muscle tone (and efficiency) lost during the rest period<br \/>\n\u2013 Increase the flexibility of your joints<br \/>\n\u2013 Get your organism used to working hard in difficult conditions<\/p>\n<p>You only need a few things to follow a three-week general training plan: good running shoes, a park with a picnic table and benches and a (low and high) bar for pull-ups. Nowadays almost all parks are equipped with a variety of fitness training aids, but we only need those mentioned above.<br \/>\nLet\u2019s see how to make the best use of them for a 3-week plan of 3 sessions-a-week.<\/p>\n<p><a href=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/08\/general_preparation.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-13131 alignnone\" src=\"https:\/\/openwater.arenasport.com\/wp-content\/uploads\/2016\/04\/download1_EN.jpg\" alt=\"download1_EN\" width=\"295\" height=\"118\" \/><\/a><\/p>\n<p><strong>WEEK 1<\/strong><\/p>\n<p>Session 1<br \/>\n15\u2019 easy run<br \/>\n3 x 30 crunches with 30\u2019\u2019 recovery<br \/>\n3 x 6\/10 pullups with 1\u201915\u2019 recovery\u2019<br \/>\n12 bench jumps with 15\u2019 recovery\u2019<br \/>\n15\u2019 easy recovery run<br \/>\n10\u2019 static stretching<\/p>\n<p>Session 2<\/p>\n<p>15\u2019 easy run<br \/>\n3 x 45\u2019\u2019 plank with 45\u2019\u2019 recovery<br \/>\n3 x 6 fast burpees with 1\u2019 recovery<br \/>\n3 x 10\/12 press-ups with 1\u2019 recovery<br \/>\n3 x 10\u2019\u2019 fast skipping with 30\u2019\u2019 recovery<br \/>\n15\u2019 easy recovery run<br \/>\n10\u2019 stretching<\/p>\n<p>Session 3<br \/>\n20\u2019 easy run<br \/>\n3 x 8\/12 pull-ups on low bar with 1\u201915\u2019\u2019 recovery<br \/>\n3 x 10\/20 sit-ups with 30\u2019 recovery\u2019<br \/>\n3 x 10 jumps keeping legs with 45\u2019\u2019 recovery<br \/>\n15\u2019 recovery run<br \/>\n10\u2019 stretching<\/p>\n<p><strong>WEEK 2<\/strong><\/p>\n<p>Session 1<\/p>\n<p>20\u2019 easy run<br \/>\n3 x 35 crunches with 30\u2019\u2019 recovery<br \/>\n3 x 8\/12 pullups with 1\u201915\u2019 recovery\u2019<br \/>\n15 bench jumps with 15\u2019 recovery\u2019<br \/>\n15\u2019 easy recovery run<br \/>\n10\u2019 stretching<\/p>\n<p>Session 2<\/p>\n<p>20\u2019 easy run with a 20\u2019\u2019 acceleration after 10, 14 and 18 minutes<br \/>\n3 x (30\u2019\u2019 plank + 4 burpees + 6\/10 press-ups + 20\u2019\u2019 bounds) with 2\u201930\u2019\u2019 recovery<br \/>\n20\u2019 recovery run<br \/>\n10\u2019 stretching<\/p>\n<p>Session 3<\/p>\n<p>5\u2019 dynamic stretching as a warm-up<br \/>\n3 x 6\/10 triceps extensions (hands on one bench and legs on another with your bottom in the air) with 1\u2019 recovery<br \/>\n3 x max no. of sit-ups with 1\u2019 recovery<br \/>\n40\u2019 easy run<br \/>\n10\u2019 static stretching<\/p>\n<p><strong>WEEK 3<\/strong><\/p>\n<p>Session 1<\/p>\n<p>20\u2019 easy run<br \/>\n10 x 30\u2019\u2019 sprint (1\u201930\u2019\u2019 recovery)<br \/>\n20\u2019 recovery run<br \/>\n3 x max no. Of crunches with 1\u2019 recovery<br \/>\n10 bench jumps with 15\u2019\u2019 recovery<br \/>\n10\u2019 stretching to warm-down<\/p>\n<p>Session 2<\/p>\n<p>20\u2019 easy run with a 20\u2019\u2019 acceleration after 10, 14 and 18 minutes<br \/>\n3 x (35\u2019\u2019 plank + 5 burpees + 8\/12 press-ups + 20\u2019\u2019 bounds) with 20\u2019\u2019 recovery<br \/>\n25\u2019 recovery run<\/p>\n<p>Session 3<\/p>\n<p>5\u2019 dynamic stretching as a warm-up<br \/>\n3 x 8\/12 triceps extensions (hands on one bench and legs on another) with 1\u2019 recovery<br \/>\n3 x 20m prisoner walk (30\u2019\u2019 recovery after each walk)<br \/>\n45\u2019 easy run<br \/>\n10\u2019 dynamic stretching<\/p>\n<p>Obviously anybody who has problems with their tendons or joints can replace running with bike riding increasing the training time by approximately 40% while doing all the other exercises.<br \/>\nSeeing as now is the right time to do these exercises, why not try them out?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>July-August is holiday and physiological recovery time. Before beginning training for the new season, it is a good idea to follow a general physical training program (out of the water) &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":86063,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12818],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Early season general training - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Early season general training - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"July-August is holiday and physiological recovery time. Before beginning training for the new season, it is a good idea to follow a general physical training program (out of the water) &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-24T11:00:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-28T14:17:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/general-preparation-800x439.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Early season general training\",\"datePublished\":\"2016-08-24T11:00:56+00:00\",\"dateModified\":\"2021-04-28T14:17:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\"},\"wordCount\":460,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Triathlon &amp; Open Water\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\",\"name\":\"Early season general training - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2016-08-24T11:00:56+00:00\",\"dateModified\":\"2021-04-28T14:17:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Triathlon &amp; Open Water\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Early season general training\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\",\"name\":\"arena coaches\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g\",\"caption\":\"arena coaches\"},\"description\":\"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/author\/arenacoaches\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Early season general training - The arena swimming blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/","og_locale":"en_US","og_type":"article","og_title":"Early season general training - The arena swimming blog","og_description":"July-August is holiday and physiological recovery time. Before beginning training for the new season, it is a good idea to follow a general physical training program (out of the water) &hellip;","og_url":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2016-08-24T11:00:56+00:00","article_modified_time":"2021-04-28T14:17:29+00:00","og_image":[{"width":800,"height":600,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/general-preparation-800x439.jpg","type":"image\/jpeg"}],"author":"arena coaches","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"Written by":"arena coaches","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/"},"author":{"name":"arena coaches","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76"},"headline":"Early season general training","datePublished":"2016-08-24T11:00:56+00:00","dateModified":"2021-04-28T14:17:29+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/"},"wordCount":460,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"articleSection":["Triathlon &amp; Open Water"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/","url":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/","name":"Early season general training - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2016-08-24T11:00:56+00:00","dateModified":"2021-04-28T14:17:29+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/early-season-general-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Triathlon &amp; Open Water","item":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/"},{"@type":"ListItem","position":3,"name":"Early season general training"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76","name":"arena coaches","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7e23921d09b844f921940782248c6faf?s=96&d=mm&r=g","caption":"arena coaches"},"description":"Swim coaches, trainers and experts will give you all kinds of tips for performing at your best in both training and races.","url":"https:\/\/blog.arenaswim.com\/en\/author\/arenacoaches\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/86062"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/users\/1372"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/comments?post=86062"}],"version-history":[{"count":1,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/86062\/revisions"}],"predecessor-version":[{"id":86069,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/86062\/revisions\/86069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media\/86063"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media?parent=86062"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/categories?post=86062"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/tags?post=86062"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}