Guardian Fitness IFT Prep Program

This train-up will ensure improved performance on your IFT-specific events. (Underwaters are on your own.) The entire program is 14 weeks in length and starts with a week of assessments to see where you are at and, in turn, prescribe (Rx) the appropriate and relative intensities based on your current capabilities. After this week, you will have a 6-week phase of training followed by a 7th week that will still include training and an IFT practice on Saturday. The program will conclude with another six weeks of training. You should have your IFT scheduled 5-10 days after your last training session. Even though the program's final week will be a bit of a deload, we want to give you adequate time to fully recover and realize all of the improvements you have made without any residuals of the fatigue accumulated during training. You also want to try to avoid scheduling the IFT further than 14 days after your last training session, as we want avoid any detraining. 

Program Overview:

• Focused on enhancing your IFT-specific performances while still providing a well-rounded approach to physical development.
• One initial assessment week with mini checkpoints throughout the program
• One practice IFT at the midway point.
• Two phases of training
  • 60-90min training sessions (typically 75min), with the longer days being swim days.
  • Individualized prescriptions based on performance assessments.
    • Ex: run times, speeds, weights
  • 6 days a week of training.
    • Phase 1
      • Mon - Running & Cals
      • Tue - Swim
      • Wed - Running & Cals
      • Thurs - Swim
      • Fri - Weight Room
      • Sat - Running
    • Phase 2
      • Mon - Running & Cals
      • Tue - Swim
      • Wed - Weight Room & Cals
      • Thurs - Running (STO/CRO alternative Rx)
      • Fri - Weight Room
      • Sat - Swim & Cals

Facility Needs:

• Pool
• Track/flat outdoor running route(s)
• Preferably a pull-up bar by that track/flat outdoor running area
• Typical weight room/gym and motorized treadmills

Varying/Potential Individual Equipment Needs:

• Gym membership
• Some sort of timer/watch (example)
• Dip Belt (example 1, 2, 3)
• Bands (example)
• 25lb Plate (cheapest example, cheapest bumper plate example)
• Suspension Trainer
  • TRX (cheapest version I could find - example)
  • Off-brand (cheapest one I could find (I have never used it) - example)
• Foam Roller (example) - not programmed but good to do on your own

Ideal Individual Equipment Additions:

• Heart Rate Monitor Chest Strap (wrist-based measurements still aren't there yet...)
          (paired to watch or phone)
• GPS (watch or phone)

        ---Garmin Heart Rate Strap (HRM-Pro)

        ---Polar H10 Heart Rate Strap (Polar H10)

*You need to come into this programming, having done some running and swimming recently.

**Questions and comments will be reviewed and responded to by the end of every Sunday.

***All purchases are final. We cannot process refunds according to our policy.

**** The program will expire after 5 months