Storm The Wall Training Plan

Just for Fun: 125 metres

• 4 x 25m Alternating freestyle/breaststroke swim. 20 second rest between each 25.
• 2 x 25m Flutter kick with a kickboard.
• 2x 25m Freestyle. 20 second rest after first 25.
• 2x 25m Breaststroke. No rest between.
• 2x 25m Sprint freestyle. Note your time.
• 2x 25m Breaststroke cooldown.
  • Total expected time: 15 minutes

Competitive: 175 metres

• 2x 25m Breaststroke warmup.
• 4x 25m Freestyle, 5-10 second rest between each 25.
• 2x 25m Flutter kick – focus on consistent kicking.
• 5x 25m Freestyle (add in breaststroke if tired), no rest between each 25.
• 1x 25m Breaststroke cooldown.
  • Total expected time: 12 minutes

Just for Fun and Competitive: 500 metres

• Make sure to complete some run training before getting to this section to build your stamina. Aim for being able to run for 15 minutes with no breaks.
• After you are comfortable with some walk/runs, run for 20-30 seconds at max capacity. Repeat this for three sets.

Just for Fun: 2km

• Your first ride should be about getting comfortable and confident riding. Choose a place that’s flat and quiet so you can focus, and try getting out for 10 or 15 minutes at an easy pace. This will give you a chance to see if there are any issues with your bike.
• Your second ride can have you more focused on form. Make sure you’re comfortable first and then check that you’re using the ball of your foot to pedal and that your knees are pointing straight ahead. Keep your core engaged and your shoulders down and back. Ride at an easy pace for 10-15 minutes.
• This is a great opportunity now that you’re feeling more comfortable riding to take yourself to the next level. This session, try some cornering as well, the Storm the Wall bike course is a large rectangle, so make sure you can corner. Add a little speed and intensity to your pace and head for a moderate exertion.
• From this session forward, keep working on your intensity by maintaining a steady faster pace. Challenge yourself with some hills and faster straightaways.

Competitive: 3km

• Your first ride should be all about form. Make sure that you’re using the ball of your foot to pedal and that your knees are pointing straight ahead. Keep your core engaged and your shoulders down and back. Ride at an easy pace for 20-25 minutes.
• For your second session, try some cornering as well, the Storm the Wall bike course is a large rectangle, so make sure you can corner. Add a little speed and intensity to your pace and head for a moderate exertion.
• From this session forward, keep working on your intensity by maintaining a steady faster pace. Challenge yourself with some hills and faster straightaways.

Just for Fun and Competitive 1.5km

• Pace yourself especially if you haven’t been active recently. It’s okay to skip ahead or spend longer in one workout.
• Each step should be 2-4 rounds total, be approximately 20 - 30 minute workout depending on what you want to do that day.
  • Walk for 4 mins and run for 2 mins. Repeat this 4 times, finish this session with 3 mins of walking or,
  • Walk for 3 mins and run for 3 mins. Finish this workout with 3 mins of walking or,
  • Walk for 2.5 mins and run for 5 minutes or,
  • Walk for 3 mins and run for 7 minutes or,
  • Walk for 1 min and run for 9 minutes

Just for Fun or Competitive Team

• Warm Up:
  • 3x5 Inchworms. Stand tall, bend, reach for your toes, start to walk your hands away from your feet until you end in a plank position. It’s okay if you knees bends at first, but the goal should be to keep them straight.
  • 3x10 shoulder taps. Get yourself into a plank position. From here, squeeze through your core and slowly lift your hands alternatingly to touch your shoulders.
  • 3x 10 either side: Plank Reaches: Again, find a solid plank position. From here, slowly, without lifting your whole torso, reach alternating arms ahead of you.
  • 3x10: Y, T, W: Lay on a mat on your stomach. Pull your chest and feet up by flexing your back. From here, reach your arms out straight and make the letter Y, T and W.
• Exercises
  • Alternating lunges. Sets 3, Reps 8.
    • Step forward and lungs so your legs come to a 90-degree angle
  • Alternating step ups. Sets 3, reps 8.
    • Step up with alternating legs onto sturdy object which can hold your weight
  • Seated shoulder press. Sets 3, Reps 8.
    • Sit with your back straight. Place your hands at the height of your ears with a 90-degree bend in them, then push your hands up until your arms are straight
  • “Dumbbell” row. Sets 3, Reps 8.
    • Brace yourself with one hand on a heightened object, think a pushup like position. Bring your other hand up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift.
  • Sets 3, Hold 20-30 seconds.
    • Place your forearms and toes on the ground. Keep your body as straight as possible and hold the position.
  • Sets 3, Reps 5.
    • Lay on your back with legs at 90-degrees. Lift your upper body so your hands touch your knees and then back down. Do this in a controlled and slow motion.
  • Hip thrusters. Sets 3, Reps 8.
    • Lay on your back with legs at 90-degrees. Push with your heels so your pelvis comes off the ground and your shoulders are the pivot point on the ground.
  • Sets 3, Reps 15.
    • Stand upright with your feet a little wider than shoulder width. Squat down so your legs bend come to a 90-degree angle, then push yourself back up. Push with your weight on your heels and make sure your knees are pushed out and are not caving in.
  • Sets 3, Reps 5.
    • Place your hands on the ground shoulder width apart, be on your knees or toes. Let yourself down in a controlled manner until your chest touches the floor; then push yourself back up without letting your back curve.
  • Wall sitting exercise. Sets 3, Hold 20-30 seconds
    • Make yourself into a chair, while leaning against the wall

Iron Person

• Warm Up
  • 3x5 Inchworms. Stand tall, bend, reach for your toes, start to walk your hands away from your feet until you end in a plank position. It’s okay if you knees bends at first, but the goal should be to keep them straight.
  • 3x10 shoulder taps. Get yourself into a plank position. From here, squeeze through your core and slowly lift your hands alternatingly to touch your shoulders.
  • 3x 10 either side: Plank Reaches: Again, find a solid plank position. From here, slowly, without lifting your whole torso, reach alternating arms ahead of you.
  • 3x10: Y, T, W: Lay on a mat on your stomach. Pull your chest and feet up by flexing your back. From here, reach your arms out straight and make the letter Y, T and W.
• Exercises
  • Flexibility
    • Having good lower body flexibility helps a lot
      • Try doing the splits for 30 seconds 3-4 times a week
  • Pull ups
    • Could be assisted or with your own body weight
  • Alternating lunges. Sets 3, Reps 8.
    • Step forward and lungs so your legs come to a 90-degree angle
  • Alternating step ups. Sets 3, reps 8.
    • Step up with alternating legs onto sturdy object which can hold your weight
  • Seated shoulder press. Sets 3, Reps 8.
    • Sit with your back straight. Place your hands at the height of your ears with a 90-degree bend in them, then push your hands up until your arms are straight
  • “Dumbbell” row. Sets 3, Reps 8.
    • Brace yourself with one hand on a heightened object, think a pushup like position. Bring your other hand up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift.
  • Sets 3, Hold 20-30 seconds.
    • Place your forearms and toes on the ground. Keep your body as straight as possible and hold the position.
  • Sets 3, Reps 5.
    • Lay on your back with legs at 90-degrees. Lift your upper body so your hands touch your knees and then back down. Do this in a controlled and slow motion.
  • Hip thrusters. Sets 3, Reps 8.
    • Lay on your back with legs at 90-degrees. Push with your heels so your pelvis comes off the ground and your shoulders are the pivot point on the ground.
  • Sets 3, Reps 15.
    • Stand upright with your feet a little wider than shoulder width. Squat down so your legs bend come to a 90-degree angle, then push yourself back up. Push with your weight on your heels and make sure your knees are pushed out and are not caving in.
  • Sets 3, Reps 5.
    • Place your hands on the ground shoulder width apart, be on your knees or toes. Let yourself down in a controlled manner until your chest touches the floor; then push yourself back up without letting your back curve.
  • Wall sitting exercise. Sets 3, Hold 20-30 seconds
    • Make yourself into a chair, while leaning against the wall

Iron Legend

• Warm Up
  • 3x5 Inchworms. Stand tall, bend, reach for your toes, start to walk your hands away from your feet until you end in a plank position. It’s okay if you knees bends at first, but the goal should be to keep them straight.
  • 3x10 shoulder taps. Get yourself into a plank position. From here, squeeze through your core and slowly lift your hands alternatingly to touch your shoulders.
  • 3x 10 either side: Plank Reaches: Again, find a solid plank position. From here, slowly, without lifting your whole torso, reach alternating arms ahead of you.
  • 3x10: Y, T, W: Lay on a mat on your stomach. Pull your chest and feet up by flexing your back. From here, reach your arms out straight and make the letter Y, T and W.
• Pull ups
  • Could be assisted or with your own body weight
• Jump Training: Choose three movements per session. 2-3 sessions a week to be added to your existing training
  • Broad Jumps. Sets 3, Reps 5
    • Land with both feet at the same time, without letting your knees cave
• Tuck Jumps. Sets 3, Reps 5
  • Bring your knees as high as possible together
• Seated to Explosive Jump. Sets 3, Reps 5
  • Explode out of seated position
• Straight Leg Jumps. Sets 3, Reps 5
  • Stand tall, exploding upwards without bending your knees
• Squat Jumps. Sets 3, Reps 5
  • Descend into a squat normally and jump explosively on the ascent
• Two-foot Straight Leg Hops. Sets 3, 30 seconds each
  • Keeping legs straight, hop up continuously
• Box or Stair Jumps. Sets 3, Reps 5
  • Jump up using an explosive force onto an object at least 12"
• Power Skips or Hight Knees. Sets 2, Reps 15
  • Skip with alternating legs, driving knees as high as possible. Arms should flow in a driving motion
• Depth Jumps. Sets 3, Reps 5
  • Stand on an object, drop down and land on both feet, immediately explode upward after landing

Ultra Iron Person

• Warm Up
  • 3x5 Inchworms. Stand tall, bend, reach for your toes, start to walk your hands away from your feet until you end in a plank position. It’s okay if you knees bends at first, but the goal should be to keep them straight.
  • 3x10 shoulder taps. Get yourself into a plank position. From here, squeeze through your core and slowly lift your hands alternatingly to touch your shoulders.
  • 3x 10 either side: Plank Reaches: Again, find a solid plank position. From here, slowly, without lifting your whole torso, reach alternating arms ahead of you.
  • 3x10: Y, T, W: Lay on a mat on your stomach. Pull your chest and feet up by flexing your back. From here, reach your arms out straight and make the letter Y, T and W.
• Pull ups
  • Could be assisted or with your own body weight
• Chin ups
  • Could be assisted or with your own body weight
• Jump Training: Choose three movements per session. 2-3 sessions a week to be added to your existing training
  • Broad Jumps. Sets 3, Reps 5
    • Land with both feet at the same time, without letting your knees cave
  • Tuck Jumps. Sets 3, Reps 5
    • Bring your knees as high as possible together
  • Seated to Explosive Jump. Sets 3, Reps 5
    • Explode out of seated position
  • Straight Leg Jumps. Sets 3, Reps 5
    • Stand tall, exploding upwards without bending your knees
  • Squat Jumps. Sets 3, Reps 5
    • Descend into a squat normally and jump explosively on the ascent
  • Two-foot Straight Leg Hops. Sets 3, 30 seconds each
    • Keeping legs straight, hop up continuously
  • Box or Stair Jumps. Sets 3, Reps 5
    • Jump up using an explosive force onto an object at least 12"
  • Power Skips or Hight Knees. Sets 2, Reps 15
    • Skip with alternating legs, driving knees as high as possible. Arms should flow in a driving motion
  • Depth Jumps. Sets 3, Reps 5
    • Stand on an object, drop down and land on both feet, immediately explode upward after landing