The Club Course

The Club Octathalon course was designed more for the endurance type athlete and for those that did not want to overdevelop their muscles in case they hindered their abilities in their other chosen sports. People who do the following sports typically do well in the club course and will benefit from training and running through this course:-

Triathlon, Football, Hockey, Skiing, Tennis, Squash, Basketball, Cricket, Sailing.

 

THE CLUB COURSE

 INDIVIDUAL

MENS

WOMENS

 

BIKE

 

1.00 km

1.00 km

LAT PULL DOWNS

 

40 reps @ 30kg

40 reps @ 20kg

BOX STEP UPS

 

50 reps - 6kg weights each hand

50 reps - 03kg weights each hand

SIT UPS (Feet held)

 

30 reps

30 reps

ROW

 

500m

500m

BENCH PRESS (Free weight)

 

40 reps @25kg

40 reps @ 10kg

TREADMILL RUN

 

400m 10% Incl

400m 10% Incl

SHOULDER PRESS (Free weight)

 

40 reps @ 15kg

40 reps @ 05kg

PAIRS COURSE WEIGHTS & DISTANCES

 INDIVIDUAL

MENS

WOMENS

 

BIKE

 

2.00 km

2.00 km

LAT PULL DOWNS

 

50 reps @ 35kg

50 reps @ 25kg

BOX STEP UPS

 

50 reps - 6kg weights each hand

50 reps - 03kg weights each hand

SIT UPS (Feet held)

 

30 reps

30 reps

ROW

 

500m

500m

BENCH PRESS (Free weight)

 

40 reps @30kg

40 reps @ 15kg

TREADMILL RUN

 

400m 10% Incl

400m 10% Incl

SHOULDER PRESS (Free weight)

40 reps @ 15kg

40 reps @ 10kg

 

 

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