Training Programs Page
We currently have over 75 training programs that have been specifically designed to work in a way that is appropriate for each individual no matter how fit or unfit they are. They have been carefully constructed so that they work progressively if you do them in order.
Follow them and you will get 6 - 9 months of training that will reshape you, your health and your life.
Inspiration & Perspiration but never boredom
Follow these and you will soon find your body will begin to form the natural shape it was meant to be.
It is your choice where you begin your journey. If you are new to health and fitness, we recommend you start with the Starter Training Programs. If you are already fairly fit, try the Core Training programs. Before you begin - please read the General Instructions at the bottom of this page.
Starter Programs - White grade - Click on the link to be taken to the page with all the starter programs on
|Starter Training Programs
Core Octathalon Training programs - 1 to 10 White Grade, 11-25 Yellow Grade
Above are 25 Training Programs. They are similar to the 5 Free Taster Training sessions but they have been considerably enhanced. These are a series of Training programs that are progressive and if you are not sure where to start, or if you do not have any preferences, we recommend that you start with the first one and go on to the last, either doing 1,2, 3 or more a week depending on your available time and your desire to train along with your ability to recover sufficiently well enough to be able to go on and do the next session. The first 10 programs are available to white grade members the remainder are for yellow grade members. Its easy to grade to yellow though - just put in a Duo time for one of the Octathalon courses and ask your trainer to grade you. If you do not have one, email us at email@example.com and we will grade you.
Enhanced Cardio Vascular Training programs - Green grade and above only
|CV Program 1
||CV Program 2||CV Program 3
||CV Program 4
|CV Program 5||CV Program 6||CV Program 7||CV Program 8|
|CV Program 9||CV Program 10||CV Program 11
||CV Program 12|
|CV Program 13||CV Program 14||CV Program 15
||CV Program 16
Above are 16 training programs that will greatly improve your cardio vascular performance. They provide stimulating and varied training that will keep you highly motivated in your time at the gym. Integrate these programs into the others on this page and you will end up with huge performance gains. All these programs have been taken from actual programs done by one of the top Octathaletes in their actual build up to an event.
High Performance Training Programs - Blue grade and above only
Above are 22 programs designed to help bring your Octathalon times down even more. If you think you have reached a plateau and cannot get faster, these are for you. They will bring out speed and strength you never thought you had. Again they have been designed so that they suit everyone appropriately. They are not programs for beginners though which is why they are only available at Blue Grade and above. Just work through them in order from 1-22 in your own time leaving only enough times between each session as your body's recovery allows.
REMEMBER TO DOWNLOAD AND PRINT OFF YOUR OWN WEIGHTS RECORD CHART - links to it are in the notes page
All these programs have been designed & tested by Octathalon Champion Jacqui Macquisten. They have been put together from some of her own training programs in a way that everyone can now benefit from them whether male or female, fit or unfit, young or old. Just follow the first 25 and you will see a noticeable improvement in your fitness and your shape. Progress on to do the 22 High Performance Training programs and you will really begin to surprise yourself.
Before you begin there are some initial instructions you will need in order to use the programs.
- Choose your Octathalon course – one that is best for you body type and fitness level. Click here to look at all the courses.
- Make a note of the weights and required repetitions used on that course – these weights and repetitions will sometimes be used in these training programs.
- Always warm up before starting the programs. This should be both cardiovascular exercise and stretching. Click here for stretching routines on videos that you can watch &/or download. It is worth noting that with age you may want to spend longer doing your warm up routines to ensure you have good blood circulation throughout your body. This means your warm up must raise your heart rate & your breathing rate. Aiming to finish your warm up with a short amount of time on an RPE of 8 is one way to do this.
Please note that to keep at the specified RPE you may be finding that you have to do the exercise more slowly. It is more important to do that and to sustain the recommended RPE than to keep the same speed up. This will improve fitness and the speed will then come.
Please also note that there are many stretching videos and articles on this site and we recommend you use these to do your warm up and cool down stretches before and after doing these training programs
All these exercises feature in the 72 transition training videos so if you are unsure of what to do, look at the exercises in these. Click here to go to the Transition Training Video page.
|1.||Normal breathing while sitting in a chair|
|2.||Exercise requiring slightly heavier breathing than normal, like walking fast|
|3.||A short run where you need to start breathing faster and harder will get you to this level|
|4.||Casual cycling with a noticeable increased breathing rate and noticeable use of your leg muscles working will get you to this level|
|5.||Light jogging that does not bring on perspiration will lead to this RPE|
|6.||Cycling up a hill or light running at a pace that will lead to perspiration and a deep but still relaxed breathing rate|
|7.||Noticeable heart rate beat, deep breathing and heavy perspiration that is quick to appear will find you at this level|
|8.||Fast breathing, heavy perspiration, intense exercise that is hard but can be maintained for reasonable periods of time|
|9.||Extreme breathing, often at an irregular rate and maximum perspiration rate. Exercising at this level is extremely hard and cannot be done for very long|
|10.||Very hard maximum effort leading to total exhaustion and collapse in a short period of time|