Triathlon Coach A-License

We educate the best trainers in the fitness branch. From start to finish of the education - and beyond!- we support and guide our students.

Functional anatomy is a foundation necessary for all trainers in exercise, fitness and sports. This subject provides a comprehensive introduction to the anatomy of the human body and a wellspring of important knowledge.

The course is constructed to present the information in an interesting and comprehensible manner and features different learning approaches appropriate for Fitness and Personal Trainers.
 
The goal is, to understand the relationship between movement patterns, the human body and relevant anatomical terminology.

Our participants are introduced to the basics of sports nutrition.

As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.

In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.

More and more companies are integrating Corporate Wellness and similar health initiatives into their employee benefits packages. By doing so they promote the health and well-being of their employees, reducing the incidence of sick-leave and building healthier, stronger team dynamics.

Exactly why such initiatives are important is discussed in this introduction to the concept, as well as challenges that such initiatives face including organisational dysfunction.

Participants also learn about the advantages of corporate wellness and some trusted approaches and tools for finding and working with a company.

We offer suggestions on how to approach companies about Corporate Wellness, how to develop a corporate wellness concept and important organisational points to consider.
Participants will be exposed to some practical examples and will have the possiblity to perform group work on the topic.

The unit on Marketing and Customer Interaction gives participants some insight into identifying, working with and marketing to their ideal customer. This is one of the most useful units for the aspiring trainer, as it helps them identify their place in the market, which makes for a more successful career start.

We begin by taking a look at Marketing itself to understand exactly what it is and of what relevance it has for personal trainers.
Important basic concepts such as USP, positioning, target market, etc. are introduced and different models from marketing such as the SMART Formula, marketing mix (7Ps) and more are explained.

The communication between trainer and client is also addressed in this unit. Various aspects of communication theory and some guidelines for successful communication are covered.

Upon completion of this subject, participants are able to develop marketing strategies for their product and/or services, ready to position themselves in a market rich in variety and full of possibility!

A working understanding of human physiology and therefore the relationships between the various functions of the human body is crucial for anyone working in the exercise and fitness field. It is a requisite knowledge for the sufficient practice of their profession.

This course makes the relationships within the human organism graspable for everyone. Take a deep-dive into the human body and learn the functions of our organism for your new profession in fitness.

In this subject you will get a close look at energy metabolism needed for muscle activation, the circulatory system and the pulmonary system.

Any high quality education in fitness and exercise begins with the foundations of anatomy and physiology.

In this unit participants are prepared for successful communication with their clients on every level. In addition, we take a look at how the trainer or coach can go about dealing with their own goals and motives, which will in turn help them better understand their clients.

The right goal-setting and the proper approach to feedback are an important parts of this unit.

The way we manage stress as trainers and with our clients and a variety of learning strategies are explored so these skills can be integrated into your professional approach.

The first part of training theory teaches the basics of training, such as training principles, principles of training design, training methods and the factors of athletic performance.
As performance, performance diagnostics, training and competition are closely interrelated, they are also taught accordingly in the course.

In the second part of training theory, training is defined and evaluated as a complex action process and in connection with planning, execution and evaluation.
An important part of training theory is still the design of training plans, which is taught in practice with examples of the possibilities of designing a training plan.

In order to delve even deeper into training science, we have worked with top international speakers such as Prof. em. Dr. phil. Dr. med. Dr. h.c. Jürgen Weineck, we have also developed a video workshop on the subject of altitude training.

• Why is barefoot locomotion in the broadest sense the "natural" way of walking or running?
• What are the consequences of the societal convention of wearing footwear?
• What advantages can partial abandonment of footwear bring?
• When is barefoot running advisable or to be avoided?
• What should be considered when gradually integrating barefoot locomotion into ones (training) routine?

• What are the peculiarities of mountain, stair, and ultradistance runs?
• What similarities (in terms of endurance-specific basic requirements) do these categories have?
• What special metabolic and anatomical requirements are placed on mountain, stair, and ultrarunners?
• What (specific) training methods do we find in the best mountain, stair, and ultrarunners? What physiological adaptations do these trainings trigger?
• What relevance can these "special forms" of training have for road runners/triathletes?

• How is the energy we need for physical activity produced in the body?
• How does "normal" nutrition differ from "optimal" sports nutrition?
• How do the worlds best endurance athletes eat?
• How much flexibility do I have in creating my optimal nutrition plan?
• What are the key "rules" of holistic sports nutrition?
• Do I need to make special preparations regarding my nutrition for competition day?
• How do I assess a clients nutrition and what "tools" are available to me to improve it?

• What exactly does base training mean and why do almost all endurance athletes use it?
• How can long and easy training make me faster?
• What exactly happens in my body when I train in the base training zone?
• What does "intensity" mean and how can I control it in my training?
• How do I know if my training was easy enough and long enough?
• What else should I do in addition to a good and solid base training to "optimize" my performance?
• Whats the truth behind the myth of "junk miles"?

• What exactly does base training mean and why do almost all endurance athletes use it?
• How can long and easy training make me faster?
• What exactly happens in my body when I train in the base training zone?
• What does "intensity" mean and how can I control it in my training?
• How do I know if my training was easy enough and long enough?
• What else should I do in addition to a good and solid base training to "optimize" my performance?
• Whats the truth behind the myth of "junk miles"?

• (How) should I adjust my training in the final days or weeks before my competition?
• Which variables of my training can or should I change? (Volume, intensity, frequency)?
• What should I consider regarding nutrition for an upcoming competition?
• What is the relevance of various recovery measures for the immediate preparation for competition day, or what can I do if I have to compete in multiple events within a short period of time (e.g., athletics)?

• What really makes high-quality interval training?
• What are the subtypes of interval training?
• What exactly does "intensity" mean and how can I control it in training?
• How much interval training vs. continuous training should I integrate into a training plan?
• What are the various contraindications for performing interval training?
• What are other signs that I should be more sparing with interval training?

In this subject, we will focus on intensive interval training and also implement it in practice. This type of training is very effective when applied correctly and can help improve running performance. 

Interval training is a training methodology in running, characterized by a systematic alternation between stress and recovery phases (intervals) in a training session. The recovery phases, also known as rewarding breaks, are performed at a slow jogging pace and do not lead to complete regeneration. Interval training is an effective method to increase endurance and improve running performance. Many runners use interval training to prepare for a race, as it enhances the ability to move at a faster speed and endure for a longer period of time.  

When intensive interval training is properly executed, it can significantly improve your running performance and that of your clients. 

In this subject of the running coach training, we will also implement this demanding but effective type of training in practice. We will explore how to effectively utilize this method to increase endurance.

The recovery phase is an essential component of endurance training. The duration of recovery phases should be adjusted to the intensity and volume of the training. The heart rate is an important indicator for the recovery phase. The behavior of the heart rate during the recovery phase mainly depends on the performance and training condition. A heart rate of 120 beats per minute serves as a rough guideline for the start of the next stress phase. Runners with a lower maximum heart rate (high maximum heart rate (> 195 beats per minute) can start the next interval stress at a heart rate of 130 beats per minute. The optimal recovery value can be determined through lactate measurement.  

In this subject, you will definitely break a sweat!

Running technique is, alongside the metabolic (internal) parameters, one of the most important determinants of endurance performance.

The term "movement economy" refers, in simple terms, to the degree of energetic efficiency of running movements. Or in other words, how much energy is consumed with each stride? From observations and studies in recent years, we can conclude that a large number of runners who work on improving their running technique or movement optimization can achieve significant performance improvements.

Improving running technique is particularly relevant for runners who run at a high level and have ambitious goals. When the stride is too long and the foot lands far in front of the body's center of gravity, energy is wasted. The momentum of the running movement is slowed down with each step, and high forces act on the muscles, tendons, joints, and bones, increasing the risk of injury. The risk is especially high for runners who land on their heels, as there is a danger of landing too far in front. It is lower for those who land on the midfoot, automatically placing the foot closer below the body's center of gravity.

Running with an upright posture:
At the end of the flight phase, just before the foot touches the ground, the brain sends a signal to the muscles to prepare for impact. The muscles contract to stabilize the joints. However, if this communication is faulty or too slow, the information does not reach the muscles in time. If the upper body is not properly aligned, ideal landing is not possible. If you have a hollow back, the upper body shifts backward and you land with your foot too far in front. If the upper body is leaning too far forward, clean landing is also not possible.

This section of the Running Coach Training covers the following topics:

• Is there such a thing as the "ideal" running technique?
• What are the determinants of an economical running form?
• Which aspects of running technique should I definitely consider, and where do I have individual leeway?
• What approaches are suitable for improving/changing running technique?

1. Determination of the current status regarding individual training zones ("Foundation vs. High-Intensity"). These are essential for targeted training planning.
2. Comparison of performance over time (within the training process). Here, it is assessed whether the training has produced the desired adaptations (improvements).

• What forms of performance diagnostics are there?
  • Laboratory vs. field test
  • Lactate diagnostics vs. spirometry
  • Measurement of internal vs. external parameters
• What advantages and disadvantages do the respective methods bring?
• What self-testing options are available to us?
• When is performance diagnostics actually relevant?

• Why is the nature of the "inner world" relevant to training?
• How does my "perception of the world" affect my athletic performance or health?
• What role does the type of my personal goals play? (e.g. intrinsic vs. extrinsic motivation)
• What role does goal setting play and how do I set "optimal" goals?
• What tools do I have to positively influence my inner dialogue?

The tempo run is one of the absolute classics among the training methods in running. It is a faster endurance run lasting 20 to 60 minutes. The pace is fast but not strained.

This training session is ideal for improving endurance and running performance. Especially for runners who have a goal in mind, the tempo run is an important training. However, due to the high intensity of running, the body is also heavily stressed.

Many athletes use the tempo run to save time and get the most out of their training. Other runners use the tempo run to give their competition form the final touch. The idea is to gradually get used to a faster pace over time and thus improve endurance.

The following should be considered when performing a tempo run:
Some runners make the mistake of starting their tempo run too fast and then tiring too quickly.
This can lead to an unproductive running experience and may prevent you from incorporating this type of running into your training. Instead, it is important to proceed slowly and methodically to ensure that you properly prepare your body for the faster pace.

In this section of the running coach training, participants learn how the tempo run can fit optimally into their own training or the training of their clients and when it should be used in a more controlled manner.

In the subject Tips and Motivation from Running Specialists, various smaller topics are covered that are important in the world of running but play a subordinate role in other subjects.

These include hydration during training and competition, the danger of chronic energy deficiency, and carbohydrate intake during training and competition. In addition, we will address training in extreme weather conditions such as heat or cold.

Our running specialists have some tips and motivations for you as you prepare for your next race.

Other topics covered in the subject:

. Fatigue in Sports
In sports and leisure activities, there are often fatigue symptoms that reduce performance. It is important to know the causes of fatigue in order to combat them effectively. We will explore the causes of fatigue and the possibilities for treatment.

. Equipment and Gear
Choosing the right running shoes is crucial for runners. They must fit well, be comfortable, and provide good cushioning. Which shoe is right for me? This is a frequently asked question with no definitive answer. It always depends on what type of runner you are and what kind of running you want to do. We will discuss the different materials and equipment for running and find out which ones are best suited for you.

. Recovery Measures
Recovery measures are essential for long-term performance. This applies to both recreational athletes and professionals. The most important recovery measures are: massages, sauna, stretching, rest and recovery, healthy nutrition.

. Strength Training for Runners
Strength training is not only for bodybuilders and people who focus on muscle size. Many runners mistakenly believe that running is the only thing they need to do to stay in shape, but that is not the case. Strength training can help you run faster and more effectively by improving your strength, endurance, and flexibility.

Now you have already received a lot of input from the subject Tips and Motivation from running specialists in the Running Trainer Training . You will receive many more tips directly in the training.

Running is one of the most effective sports for keeping fit and improving your health. However, many people start running without a clear goal in mind and quickly give up because they don't see any progress.

Because not all running is the same. Depending on whether you are an 800m runner or a marathon runner, the demands on your physiology are different. Accordingly, at the beginning of this module we repeat some of the basics relating to endurance performance, energy supply, training zones and load parameters from the basic sports competence module.

Based on this knowledge, you will learn about the different methods of endurance training and which methods are suitable for which purpose. In order to find the right method for yourself or your clients, it is important to first familiarize yourself with the different methods and understand what training effects they have.
These include interval training, speed training, strength training and endurance training.

We will also discuss the advantages and disadvantages of each method and of course put the methods into practice. This subject will serve to highlight some of the most common mistakes runners make and how to avoid them. We will also introduce some training methods aimed at improving performance and maintaining health.

This is a very important subject for future running coaches to help their clients achieve their goals.

After completing this block, you will be able to

• be able to assess the requirement profile for different types of runners
• make a statement about sensible training methods
• specify intensity distributions (depending on the athlete's individual goal)

• What needs to be considered, what influencing factors are there and how can I measure load and stress?
• Which training methods can or should I use and when in order to achieve which goals (adaptations)?

• What parts or phases can I divide a season into in order to work towards my goal in a systematic and structured way?
• Which parameters are available to me to control my training?
• What questions do I need to ask myself or my athlete in order to know which of these parameters to change and how?
• What about the area of "measurability or quantification of the training process"?
• What role does the subjective perception of the athlete play?

The design of long-term performance development (training planning) is one of the central activities of the running coach. Depending on the individual goal of the respective athlete, a variety of factors must be taken into account in order to optimize the planning from a physiological and psychological point of view. The challenges involved in designing an effective training plan vary enormously depending on performance level, (other) professional activity, (genetic) foundations, individual motivation, time constraints and external circumstances.

Anyone who has ever drawn up a training plan for a competition or other sporting goal knows how complex the subject is. Many runners are not aware of how important the right training plan is for success in a competition. It doesn't matter whether you want to run a half marathon, a marathon or even an ultramarathon. Even at these extreme distances, crucial seconds, even minutes, can be shaved off with the right training plan.

Many different factors need to be taken into account in order to optimize planning from both a physiological and psychological perspective.

In this subject, our budding running coaches will take a closer look at training planning, focusing in particular on the following points:

- What factors need to be considered when planning training?
- How can the performance build-up be optimized?
- How can the athlete's motivation be increased?

You need to focus not only on the running route and running style of your future clients, but also on other factors. The points that need to be considered when designing an optimal training plan are the athlete's goals, their current level of performance, the available training equipment and infrastructure, as well as the time and local conditions. When setting goals, it is important to set realistic and achievable targets that motivate the athlete and help them to develop further.

Every runner is different. Not only in terms of their starting level, but also their goals and training. In order to meet the respective requirements, it is important that the running coach knows the needs of his athlete. This is the only way to create a training plan that really increases motivation and leads to the desired goals.

The repetition method is a suitable way to train specific endurance due to its load norms.

In recreational, amateur, and health sports, it is not significant due to high organizational and physical demands (cf. Weineck, 2002).

The repetition method is only referred to when the principle of complete rest is followed. It is a training form that is performed at very high intensities (90-100%). This is only possible with long and complete rests.

The complete recovery between each load phase is of enormous importance. The focus of the training effects is on aerobic-anaerobic energy supply. The method greatly enhances aerobic performance, leading to increased endurance performance.

Breathing, cardiovascular system, and metabolism should be able to return to their initial state. The pace of the repetitions should always be chosen so that the runners can complete each subsequent repetition in full length and with the same technique as the previous repetition.

This method is suitable for both beginners and advanced athletes and is a good way to increase endurance and gradually adapt to longer distances.

This subject in the running coach training is an optimal preparation for our future participants.

After completing this subject, you will understand:

• What are the differences between the repetition method and the interval method?
• At what intensities is the repetition method trained?
• What should be considered regarding the design of the rest phases?
• What physiological processes/adaptations does it trigger?
• What relevance does the repetition method have in endurance training?
• How/why should or can the repetition method be combined with basic training?

• Getting to know the water
• Safe, fear-free and swift movement
• Immersion of the head or face

• Breathing
• (Under)diving
• Floating and gliding
• jumping
• Moving around

• Crawl
• Back crawl
• dolphin
• breaststroke

The breaststroke is one of the most well-known swimming techniques and is preferred by many swimmers due to its versatility and effectiveness. The breaststroke uses the so-called undulation technique, which is an undulating water position that constantly changes depending on the propulsion phase. This technique requires a high level of agility. Compared to other swimming techniques such as the crawl or backstroke, breaststroke is characterized by a number of special features.

One special feature of breaststroke is the movement of the arms and legs. In contrast to the crawl, in which the arms and legs work in one continuous movement, in breaststroke the arms and legs move one after the other and require precise coordination. The arm movement is divided into an outward, pull and return phase. The leg movement is divided into a pull and stroke phase. Important nodal points in breaststroke are the head position, stable wrists, gliding phases and body tension. Special attention must also be paid to breathing.

In order to learn the breaststroke optimally in practice, it is important to first understand the basic techniques of the swimming technique. This includes the correct posture, the movement of the arms and legs and the breathing technique. Swimmers should focus on improving their technique rather than concentrating on speed. By improving their technique, they can improve their efficiency in the water and increase their speed.

The breaststroke requires a high level of coordination and concentration in order to learn it optimally in practice. By training regularly and focusing on technique, swimmers can improve their performance in the water and achieve their swimming goals. In the course of the lessons, all the points mentioned are addressed and practiced. The methodical structure is also discussed and various corrective measures are demonstrated.

As a centrally symmetrical movement, the crawl is easier to learn than other types of swimming. Due to the low water resistance, it is the fastest way to move in the water with comparatively little effort. It also has a "healthier" leg movement, as the alternating arm pull and continuous leg stroke generate uninterrupted propulsion and the knee is used as a hinge joint.

The crucial point is the arm pull. It is important to note that the arm pull exerts pressure backwards, not downwards. There are different technique variations for the crawl, such as the front-square swim (crawl with glide phase), the paddle principle and the swing principle. In contrast to the other two swimming techniques, breaststroke and dolphin, the water position in the crawl is stretched, with a lower angle of attack of the body to the waterline. Correct breathing is a frequent obstacle. Many find it difficult to find the right rhythm or start exhaling too late. A good swimming coach recognizes mistakes in their clients' technique and knows how to teach them the correct technique using aids and partial exercises. There is no single recipe that works for every client, as the sources of errors and individual comprehension vary greatly.

In the course of the lesson, the basics of crawling, water position, rotation and breathing are developed. Subsequently, the correct leg stroke is discussed in more detail and the correct execution of the arm stroke on land and in the water is practiced. In addition to learning the correct technique, emphasis is also placed on being able to teach it to others.

With methodical series of exercises, we look at how to correct typical mistakes in crawl swimming/breaststroke/backstroke/dolphin swimming with and without aids. We then work on rhythm and exercises to improve speed and tempo. Of course, starts and turns are also part of the in-depth training!

The back crawl is very similar to the movement sequence of the classic crawl swim. The biggest difference lies in the supine position. This means that your mouth and nose are always out of the water, which eliminates coordination difficulties when breathing. As the technique is relatively easy to learn, this variant is particularly suitable for fitness athletes. The positive health effect of this variant is also a major advantage. People who sit a lot in everyday life in particular can benefit from training the muscles used in the back crawl. The gentle training of the back, gluteal, abdominal, shoulder and arm muscles can help with back pain or at least prevent it.

Of course, there are also some basic technical principles to follow when swimming backstroke. These include, above all, the body and head position as well as the correct arm stroke and leg stroke. A good swimming coach knows these and can support their customers with the right coaching points and various aids to help them recognize and relearn incorrectly learned techniques or practice the correct technique right from the start. During the lessons, the correct water position and head position are discussed first, followed by learning the correct arm stroke on land and in the water, and finally the correct technique is worked out step by step using methodical series in the water. Typical mistakes are discussed and corrective measures are shown.

Swimming training is an effective and popular method for improving physical fitness and optimizing swimming technique. Effective lesson design and a correct methodical structure are of great importance for successful swimming training.

The lesson structure can vary depending on the objective and performance level. In general, swimming training begins with a warm-up program consisting of light swimming exercises or techniques. This is followed by the main part, which is aimed at improving swimming technique, strength and endurance. The main part can be designed using swimming sets with different intensities, distances and breaks. The training session ends with a cool-down phase consisting of relaxed swimming or stretching exercises.

The swimming training methodology can vary depending on the focus of the training session. One important aspect is the improvement of swimming technique, which can be achieved through specific exercises. For example, swimming boards, pull buoys or fins can be used to improve technique and strength in certain areas of the body.

Another important methodology in swimming training is to increase endurance and speed through interval training and swimming sets with different intensities. The training can be focused on a specific distance or time in order to achieve an improvement in performance.

Overall, effective lesson planning and methodology in swimming training is important in order to achieve progress and avoid injuries. Targeted planning and orientation of training can improve physical fitness and swimming technique.

Training theory in swimming is a special theoretical discipline that aims to optimally prepare swimmers for competitions and improve their performance. Based on the training theory from Sportkompetent, various swimming-specific aspects are taken into account, such as training intensity, training duration, technique and regeneration. In the course of the lessons, our course participants learn the theoretical background of conditional abilities in swimming, energy supply, load parameters and training control as well as relevant training methods in swimming.

An important aspect of training theory in swimming is training intensity. The intensity is determined by the swimming speed, which is usually measured in meters per minute. The higher the intensity, the greater the demands on the body and the greater the strain on the organism. One way to increase the intensity is through targeted interval training, in which short sections are swum at high intensity with short breaks in between. Another important aspect is the duration of training. The duration of training depends on the individual performance level of the swimmer and can range from 30 minutes to several hours, depending on the objective. It is important that the training duration is not too short or too long in order to achieve an optimum training effect.

In addition to stressing the body, regeneration is also an important part of swimming training theory. Targeted regeneration measures such as stretching, massage or rest phases between training sessions prepare the body for the next training session. With the knowledge they have gained, our course participants are able to create scientifically sound training plans and units and adapt their training to suit every performance level.

• Classification of competition distances
• Warnings, penalties & disqualification
• Procedure for time penalties
• Correct behavior of the competitors
• Doping & health
• Rules for the swimming, cycling & running disciplines
• Behavior in the transition zone
• When and how protests and appeals can be made

• Why strength training has relevance for just about everyone
• How strength training can help endurance athletes stay injury-free and improve their performance
• What to look out for when combining endurance and strength training in a training plan
• How strength training should be done for endurance athletes (you'll be surprised)

• Excursus on performance diagnostics/training areas
• Conditioning skills
  • Endurance methods (continuous/driving game)
  • Speed
  • Interval methods
  • Combined training
  • Strength training (see Strength training for triathletes)
• Coordinative skills
  • Sport-specific technique training (cycling, swimming and running technique)