View Full Version : Decathlon Training Program

Matthew Woodley
11-23-2008, 09:18 PM
What would be the best way to train for a decathlon? What sort of training program would you use? What exercises would you include and how would you split the training up into different workouts?

My current stats are:

Bodyweight 78 kg

Dead lift 170 kg
Back Squat 120 kg
Power Clean 75 kg

I'm definitely open to suggestions :)

Steven Low
11-23-2008, 10:41 PM

I would say search.. but this is probably the first time I've been here. But yeah, run a search next time I suppose (well, mostly on nutrition topics it would be more useful probably but still!). :D

Timothy Holmes
11-27-2008, 01:56 PM
Where are you now with your event performances? Is track and field new to you?

These are the most useful articles I've found:

Basically, your training should be:
4-5 days a week of technical training (2-3 events) + a running workout
eg. Monday: pole vault, discus, 400m (2x2x300m, 1' & 10')
2-4 sessions in the gym: cleans, squats, snatches, deadlift, push presses + core/ancillary stuff
2-5 sessions of other training: plyos, gymnastics, med. ball stuff

Obviously, if you have access to coaching, you will be much more successful. Coaching is usually in the evening, so head to the gym (don't tire yourself out here) in the mornings and go to the track at night.

Scott Borre
12-12-2008, 10:06 AM
Step 1: Get a decathlon coach.

No program is going to fit you perfectly. There's a lot of thinking that needs to go into decathlon training. When your goal is to win, you need to train in the way that maximizes your chances of winning. How that training will work will depend on your current fitness level and current performance at each of the events.

It also depends on when your season starts, what equipment you have accessible, how much sleep you can get, if you can get massages, etc.

That's why I am just listing step 1.

Andrew Wilson
12-21-2008, 06:23 PM
Have you tried CrossFit Fran 3 days a week?

Matthew Woodley
12-21-2008, 07:29 PM
Have you tried CrossFit Fran 3 days a week?

Not as of yet, I am currently in the process of finding a coach for the various events.

Steven Low
12-21-2008, 07:54 PM
Have you tried CrossFit Fran 3 days a week?
What? That doesn't even make sense..

Chris H Laing
12-22-2008, 03:32 AM
I think its supposed to be a joke...maybe?

But i definitely agree with Tim. A day for you could be like skill training for 1 or 2 events, a heavy deadlift/squat/snatch/clean/whatever, and then a metcon to incorporate the plyos and gymnastic stuff.

The thing above doesn't have sprints in it though, and I know theyre pretty important, I just dont know how to program sprints. Maybe you could switch them out for the metcon or incorporate them into it.

just some ideas...