strength + half marathon

Welcome to Omnia Performance

So, you're here to lift heavy and run fast are you?

Let's get to work.

@omniaperformance
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 Welcome to Omnia Performance
omnia performance exists to prove that strength and endurance can co-exist,
and to help you, the athlete, actualise that reality.

fergus crawley and jonathan pain bring together significant expertise on

hybrid methodolgy, both as athletes and as coaches. with a depth of
experience in concurrent training goals, they have worked together to
bring you this training plan, so that you can balance your goals
effectively.

this programme has been designed with individual progression in mind, rather
than with specific times to be met, or weights to be hit. The intention here is
to develop you across disciplines, so that you can confidently work
towards your relative strength and endurance goals.

hybrid training is physiologically demanding, and we must acknowledge that

you will be sub-optimal discipline, rather than if you were to train for each in
isolation. However, it is our belief that this training plan gives you the
most effective strategy to manage the minimum effective dose for the maximum
effective adaptation, when balancing these disciplines concurrently.

This training plan does not acount for the variables and stressors that can
influence your outputs, such as work, family, travel, sleep quality etc - hence why
we predominantly utilise the relative metrics of RPE (rate of perceived exertion)
and HR (heart rate), which are explained in more detail in the key.

It is important to mention that we do not recommend that this programme

is ran alongside any other programming, as our equations and
considerations on fatigue management would be ignored in doing so.

Please take notE of the programme introduction, the key, the training peaks
guide, the nutrition resources, and the Faqs.

PLease tag us in your training posts, stories, and videos

as you work through the programme, so we can
say hello, and see how you are progressing:

@omniaperformance
'in omnia paratus' - prepared in all things
 programme introduction
strength + Half marathon has been designed for you to progress your
top end strength and half marathon performance concurrently.

The programme is formulated with a baseline testing week, followed

by 16 weeks of training with a retest at the end.

In the pages that follow, we will explain all of the key metrics
used throughout the programme, how to make the most
of training peaks to track your progress, and how to
balance our nutrition alongside your goals.

If you have any direct questions as you progress, then please email
support@omnia-performance.com and we will do our best to get back to
you, alongside updating the FAQS on the website monthly.

Other than that, we really hope you enjoy the process, smash your goals,
and wish you all the best on your journey to lift heavy and run fast.

@omniaperformance
'in omnia paratus' - prepared in all things
 equipment checklist:
LIFTING: running;

essential: essential:
- Gym access. - smart sports watch.
- flat soled shoes. - Compatible HR chest strap.
- gym clothing. - running shoes.
- running clothing.
Good to have:
- powerlifting belt. Good to have:
- knee sleeves. - up to you here based on budget
- wrist wraps. (carbon plated shoes etc..)
- lifting straps.
- lifting shoes.
- hybrid shoe (Metcon/nanos etc)
- chalk.

@omniaperformance
'in omnia paratus' - prepared in all things
 key: Lifting
RPE (Rate Of perceived exertion):
1. Sitting doing nothing.
2. Getting up to make that tea/coffee/grab that beer.
3. Oh, I’m supposed to be lifting? Lifting gym bag.
4. Setting Barbell in to a rack/ putting plates on the bar.
5. Warm up weights. Light and easy.
6. loading up a bit here, and you would have roughly 4-6 more reps at this weight.
7. Meaningful weight here that you could perhaps lift for 3 more good reps.
8. Hard effort with perhaps 2 really good reps left in the tank.
9. Only a single good rep left after this effort. Near max.
10. MAX EFFORT! This is all you’ve got and quite possibly an existential experience.

You will notice that we work off % of 1rM for top sets on main movements, and then
utilise RPE for all assistance work.

We do so because we cannot be specific in terms of load for each individual using this
training plan, so therefore use a method that allows you to progress and self-
regulate to help account for the fatigue induced from stressors out-with the control
of this training programme, such as sleep, stress etc.

perceiving exertion is a skill that is developed over time, so as well as the scale above,
we recommend that you film your main movements to review speed, technique, position,
and control to constantly calibrate and refine your perception of effort.

exercise prescriptions in this programming are always written as:

WEIGHT/INTENSITY X reps X sets

It is worth saying that all lifting should be attended to using all available safety
equipment, spotters where necessary/available, and that good form on all lifts is of
high priority. We recommend the use of belts, wrist WRAPS on appropriate lifts and
would suggest that for any new movements, you ease into them at a lower RPE than
prescribed initially.

Never compromise the quality of the lift in order to hit an arbitrary number. QUALITY IS
KING! Treat all warm ups as practice and lift them as if they too were max effort.
QUALITY. IS. KING.

@omniaperformance
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 key: running
lthr (Lactate threshold heart rate):
Zone 1 Less than 85% of LTHR
Zone 2 85% to 89% of LTHR
Zone 3 90% to 94% of LTHR
Zone 4 95% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR

AS part of the baseline testing for this programme, you will conduct a
LTHR test (details explained in the session) - whereby the average HR from
your final 20 (out of 30) minutes of max effort work = LTHR.

(This is more reliable than 220-age=max HR for the majority of athletes, hence
why we have used it here).

Once this test is completed, you should input your results into training
peaks, where it will then establish HR zones for you based on the above %
ranges - here is a guide on how to do so:

https://www.trainingpeaks.com/learn/articles/joe-friel-s-quick-guide-to-
setting-zones/

We will programme your training based off of HR zone, so make sure you are
up to speed with the above ranges, so that you execute sessions at the
correct intensity throughout.

We will sometimes simply give the prescription: easy, or max effort - which
are fairly self-explanatory - treat them as either end of the above spectrum,
so easy = z1, and max effort = z5a/b/c.

@omniaperformance
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 Training peaks guide

As your programming is housed within training peaks, it is

important that we have an understanding of how to master
the basics, and how then to make the most of it.

AS it is such a well-established software, we thought it would

be best to simply direct you to their resources on how to
optimise your experience:

Training Peaks athlete user guide:

https://www.trainingpeaks.com/learn/trainingpeaks-athlete-
user-guide/

compatible smart devices, and how to sync them up:

https://help.trainingpeaks.com/hc/en-us/articles/204070114-
What-Devices-are-Compatible-with-TrainingPeaks-

*We highly recommend syncing up your smartwatch so that all

your running data is synced automatically.

Training Peaks Athlete Help Centre, FAQS and solutions:

https://help.trainingpeaks.com/hc/en-us/categories/200253354-
TrainingPeaks-Athlete

If you have any direct questions arise that aren't addressed in the above links
then please email support@omnia-performance.com and we will do our best to
get back to you, alongside updating the FAQS on the website monthly.

@omniaperformance
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We are proud to have pH Nutrition as our nutrition
partners. As part of your coaching package you receive:

Access to the pH Hub

Personalised set up and intro walkthrough video
Monthly group nutrition call
Access to the OMNIA area in the forum to ask any
questions.

the hub is a one-stop shop for all your nutrition needs.

The Hub provides:

Customisable nutrition plans

Online courses that you work through at your own
pace
Habit based coaching programmes
Monthly recipe packs
Live Q&A's with the pH coaches every month
A tonne of useful downloadable guides

register here:

https://phnutrition.co.uk/omnia-sign-up

Any questions please feel free to reach out to Tom from pH

Nutrition at tom@phnutrition.co.uk (or reach out to him
in the Circle community).

@omniaperformance
'in omnia paratus' - prepared in all things
 Community interaction:
ONLINE MEMBERS Community:

https://omnia-performance.circle.so/join?
invitation_token=b2f6cc6ea3dbf6561765f4b1136fbc836ac
eda03-36054549-b08a-4e20-9c54-2f878f2003c5

^ In here you have access to a specific chatroom devoted to

this training plan, along with a thriving community of athletes
from all over the world.

Strava Group:

https://www.strava.com/clubs/omniaperformance

@omniaperformance
'in omnia paratus' - prepared in all things
 Exercise Instructional videos:

Please find the link for all exercises below, and

make sure to watch all the exercises contained
within this programme if you aren't confident
in any of the movements (or simply want some
further guidance):

https://youtube.com/playlist?
list=PL9ep0F8xyMzzbGUn7DhjnE1d6z_qmLXMb

@omniaperformance
'in omnia paratus' - prepared in all things
 Frequently asked questions:

Q: DO I need a training peaks premium account?

A: You do not - but a premium account has some excellent features for data
analysis, tracking progress, and calendar management, so the choice is yours.

Q: Can I do other workouts/programming as well?

A: We recommend that you do not, as it interferes with the considerations with
which this programme has been formulated.

Q: How do I manage my nutrition?

A: Please consult the Nutrition section, and link contained within it.

Q: Can I reach out IF something is unclear?

A: If the answer is not contained within you onboarding documents then please
email support@omnia-performance.com, OR message @omniaperformance on
instagram.

Q: what running shoes should I use?

A: in simple terms, the ones that work best for you, and unfortunately, we do
not have the answer for you - let the trial and error commence!

Q: Do you recommend any supplements?

A: Please consult the Nutrition document, guidance, and links contained within
it.

Q: what happens if I need to change my start date?

A: Email support@omnia-performance.com and we can rectify this for you.

Q: Can the programmes be repeated?

A: They can indeed.

Q: Can I change the programming for different goals?

A: we can't stop you, but recommend that you don't, and instead look at
another training plan, or another coaching option.

@omniaperformance
'in omnia paratus' - prepared in all things