Commandos
Methodology System

The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.

#02

Chapter

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The Principle

Rotation format

In our Commandos Methodology System , each block follows one goal for each modality.
Therefore, each physical capacity can be harnessed to its maximum without compromising its performance.
Because the proposal of a planning in which volume as well as intensity of training, follow a sort of rotation between disciplines (swimming, cycling and running), which will cause the body to absorb each of the different stimulus for each block of that system.

The Division

Sprint distance

8,5 hours/week - 611 TSS Avg 74%

Olympic distance

10,8 hours/week - 748 TSS Average 81%

Ironman® 70.3 distance

13,5 hours/week - 948 TSS Average 95%

Ironman® 140.6 distance

14,2 hours/week - 1001 TSS Average 100%

Three Blocks

First Block: Stabilizer

Second Block: Power

Third Block: Executor

The First Block

For swimming, the focus will be on power. As a result, the characteristic of this workout is the high intensity. Consequently, when there is intensity, there must be recovery which will take short sessions and strong drills.
As for cycling, this is the discipline that engage the most part of a ironman race. Therefore, aerobic conditioning (80% / 20% rule) training must be present in the largest block of this system.
For running, we will initially address the speed training approach. Precisely because the running leg has the greatest impact on our body. And so to be, extreme importance must be given to the quality of the running technique.

The Second Block

First for swimming, the focus will now be speed. With this is mind, neuromuscular adaptations through educational, followed by short stimulus will take place here.
As for cycling, it will be time to prepare the muscles for the accelerations. Different from previous block, high intensity equals low volume and relevant recovery.
On running, we will begin to work the volume of the race, since the athlete must have already acquired significantly technical potential to run as well as excellent posture thus activating the correct muscles.

This will be the execution phase in crosstraining. Because once we have been able to activate the necessary muscle groups, and correspondingly give the ideal flexibility for the movement and the necessary strength, in the same fashion we will combine this whole learning to allow the athlete to repeat all these qualities several times. That is, the athlete will consequently acquire the ability to activate explosive movements repeatedly. This is what is necessary in the moments of the race where we need accelerations that will contribute to finalize our race more efficiently and in less time. Now, on the second period which is supercompensation, in order to reserve all of the energy of your athlete focused for the training sessions, this is the moment when we stop with crosstraining particularly because this type of training involves a lot of energy from an athlete.

The Third Block

For swimming, unlike the other disciplines, we will treat the athlete’s conditioning according to the specific volume of his goal. So that all this will be accompanied with the strength training of the specific strength of the muscles required.
As for cycling, it will be time to strategically construct on how the athlete will manage the physical abilities inherited in the previous blocks.
And for running, the focus will also be the characteristic thresholds pacing. Because learning how to play different accelerations in one training session, is an intelligent and strategic way to be extremely well conditioning.

Continuing the previous reasoning related to crosstraining and supercompensation, there will also be no such training here. For the purpose that our body only evolves in rest, and not on training. During an athlete’s training sessions, our muscle fibers are constantly injured. For this reason, the period of supercompensation is just the moment that our body has to evolve and improve more and more.

03

Block package

You can directly choose one of our training blocks here.

You're doing great! Now let's find out the truths about the training myths.

CHAPTER #3