Filip Szymonik is an ongoing motivation: he could share his energy and self-discipline with at least 10 people. He does as much in a week as others do in a few months. Flip Szymonik inspires you to always be a better version of yourself.
I design my training so that I simply follow how I feel about what I have to do. I don't like that remorse when I haven't completed a task.
It has been my passion for a long time to achieve better results. I regard training as both a duty and a mission.
During training, I focus entirely on the task and switch off external stimuli, which gives me the feeling of freedom.
Link to the video: https://youtu.be/KuNqjQrjOKg
How often do you exercise?
I usually do 11 to 16 workouts a week. This means that I spend between 13 and 26 hours during the week training. It all depends on where I am right now. When it comes to improving my endurance so that more oxygen is ultimately transported to the muscles, I dedicate much more time to training than in the initial phase, when I mainly focus on specialized training.
In addition to my regular training, I lead around 40 personal training sessions in one week at Holmes Place, namely at the Holmes Place Marathon Club, at the Holmes Place Open Water Swimming and in winter at Holmes Place Ice Swimming. I'm also a gym manager at Holmes Place Premium Marriott.
The training model that I am doing and which I am doing with the members of the club for 4 weeks before the start of the marathon is 15x1km with a 3-minute break in the 1st/2nd speed zone, where we try to lower the heart rate to BC1 range. The average pace is the pace that we also want to achieve during the marathon.
When it comes to model exercises in open water, I attach particular importance to two techniques:
• Crocodile (for long distances): suspended breathing when visibility is good
• Looping (for medium and short distances): After how many breaths you orient yourself
In addition to these two techniques, we are also modifying the buoy training technique to reduce the movement of our legs — which means that swimming in open water uses less energy.
There is currently no physical activity that I would fear. I like challenges. Of course triathlon is a priority for me right now. I've always been afraid of the cold, so I created Holmes Place Ice Swimming. I see it as a challenge, but I'm also trying to show our club members that swimming in open water is interesting and swimming in cold water can be done by almost any healthy person.
Four times a week (Tuesday, Thursday, Friday, Saturday and Sunday) I work out by bike, which takes between 1 hour 30 minutes and 2 hours 15 minutes.
Four times a week (Wednesday, Friday, Saturday and Sunday) I do running training that lasts between one and 2 hours 15 minutes. Wednesday is reserved for the most intensive session and special training. The remaining activities are aerobic and are aimed at improving my endurance.
Four times a week (Monday, Tuesday, Thursday and Sunday) I do swimming training. It is specialized and intensive training. The other exercises help me improve my endurance for improved oxygen transport to the muscles.
Twice a week (Tuesday and Saturday) I do strength training, trying to build up as much strength as possible. I am conducting one of these sessions under the supervision of Holmes Place personal trainer Jakub Tokajuk. Our main goal is to increase my speed.
Below are some examples of exercises I do in the gym. Complete 4 sets of each exercise:
• Cycling squat (3-5 reps) - place your feet close together, take on as much weight as you weigh
• Pull-ups (3-5 repetitions with a load of 12kg)
• Dolphin with rubber (20 repetitions)
• Cycling (1.5 minutes, 340 watts, 70-75 rpm with a break of 1.5 minutes, 140 watts, 90-95 rpm - repeat cycle 4 times)
Would you like to try this workout?
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