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The Cup Course

The Cup course was designed for the body type that more matches the sprinter and for individuals who prefer to develop and sustain a more muscle bound body. By training to run through the cup course you will find it helps you in your other chosen sports as well. Typical sports that associate well with the Cup Octathalon are as follows:-

Boxing, Rugby, 100m to 400m Running, Decathalon, Heptathlon, Rowing, Canoeing, Water polo.

 

THE CUP COURSE

 INDIVIDUAL

MENS

WOMENS

 

BIKE

 

1.00 km

1.00 km

LAT PULL DOWNS

 

40 reps @ 45kg

40 reps @ 30kg

BOX STEP UPS

 

50 reps - 10kg weights each hand

50 reps - 05kg weights each hand

SIT UPS (Feet held)

 

60 reps

60 reps

ROW

 

500m

500m

BENCH PRESS (Free weight)

 

40 reps @35kg

40 reps @ 20kg

TREADMILL RUN

 

400m 10% Incl

400m 10% Incl

SHOULDER PRESS (Free weight)

 

40 reps @ 25kg

40 reps @ 15kg

PAIRS COURSE WEIGHTS AND DISTANCES

 INDIVIDUAL

 
MENS
WOMENS

BIKE

 
2.0 km
2.0km

LAT PULL DOWNS

 
50 reps @ 45kg
50 reps @ 30kg

BOX STEP UPS

 
50 reps - 10kg weights each hand
50 reps - 05kg weights each hand

SIT UPS (Feet held)

 

60 reps
60 reps

ROW

 

500m
500m

BENCH PRESS (Free weight)

 

40 reps @40kg

40 reps @25kg

TREADMILL RUN

 

400m 10% Incl
400m 10% Incl

SHOULDER PRESS (Free weight)

 

40 reps @ 25kg
40 reps @ 15kg

 

 

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