Korte Training - Complete Guide

If you're interested in power triathlon, you've probably come across the term Korte training. It is a very popular training methodology, the author of which is Stephan Korte, a top German coach and expert in power triathlon. In this article, we will look at the optimal composition of the workouts, focus on the pros of thetraining method, and we'll also look at who Korte is ideal for and who should avoid him.

What does Korte training actually consist of?

The whole method consists of only three basic exercises - squat, bench press and deadlift. This may seem a bit small at first glance, as most people are used to adding a variety of supplementary exercises to their workout. But in reality, it's logical - think about how many muscles are involved in a squat, for example. Of course, all the parts could be trained with a series of auxiliary exercises, but why waste time on them?when all the muscles involved in the squat can be exercised with a single exercise - the squat. Doing the leg press with all the discs in the gym is impressive, but it's useless in competition. The only way to engage all the parts of the squat is to engage them exactly as they would in competition. And the same goes for the bench press and deadlift.

Korte was inspired by this idea when he trained with weightlifters at the Olympic Center in 1992. He noticed that they only used the snatch and the overhead in their training.

With such a training mix, you can put much more stress on the muscles than with other training methods. The effectiveness of Korte's technique has long been confirmed by many triathletes, especially those from Germany. Even Korte himself was very successful - in the junior category he placed 2nd at the 1992 World Championships.

How should the training itself look like?

The entire training consists of two four-week cycles. Each week consists of 3 training units (for illustration, we can give the example of Monday, Wednesday and Friday, as with this layout, each training session is followed by a day off and two days after the completion of the micro-cycle). The first phase focuses primarily on building training volume, the second on developing maximal strength.

You need to know your maxes for all 3 disciplines, preferably from competition, before the actual training starts. If you have not been to a competition, even your maximum performance from training is sufficient. When you know your maxes, add 10kg for squat, 5kg for bench press and 7,5kg for deadlift. These will be your projected maxes - the weights you will be trying to reach at the end of the training cycle at the competition. But now it's time to look at both phases of training in detail.

The first phase of Korte training

In the first phase , you will only train with weights in the range of 58-64% of your predicted max. If your squat max was 100kg, your predicted max is 110kg, so the maximum weight you will train with in the first phase is 70kg. The same goes for the bench press and deadlift.

Throughout this phase, you will repeat three exactly identical workouts with the same weights three times a week. The following week will be essentially identical, but will increase the weights you train with. You'll start at 58% of your projected maximum and add 2% each week.

Workout schedule for the 4 weeks of the first phase

Percentage load over weeks

These are relatively light weights, so it is important to perform all exercises technically correctly. It is not recommended to use snatches or other equipment.

The second phase of Korte's training

In the second phase, the number of repetitions will be reduced, but the weights you train withwill be increased. During each training unit you will focus primarily on one exercise (e.g. On Monday squat, on Wednesday bench press and on Friday deadlift), which you will train with high weightsweights - the cycle starts at 80% of your expected maximum and increases by 5% with each week. The remaining two exercises are always included in the workout with light weights only, at 60% of the expected maximum.

High intensity exercises are recommended to be practiced in full competition gear.

Training schedule for each week of the second phase and percentage of load

Training during the first week of the second phase (day 1)

Training during the first week of the second phase (day 2)

Training during the first week of the second phase (day 3)

Personal experience with Korte's training

Korte training, in my personal experience, is a methodology that while it can be a great benefit, you also run the risk of seriousserious injuries if you don't follow the correct technique of the basic exercises or as a result of overtraining.

Some people may be bothered by the constant stereotyping of the training, however I have modified Korte using Westside Barbell methodology and used resistance bands or chains for lighter exercises.However, it is important to always make sure that the weight of the load is appropriate to the training plan. If you are to perform 5 reps with 180kg, use 10kg in chains on each side and load the 20kg axle with discs weighing only 140kg.

If you already have some training experience and dare to challenge yourselfa challenging method that can take you forward by leaps and bounds, Korte is the best choice.

Well, that's it for the first article in the training methodology series. If you have any questions, feel free to ask in the comments. Feel free to share your experience with Korte's training as well.

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• Benchpress: Proper execution, variations and common mistakes
• Squat: Proper execution, variations and common mistakes
• Deadlift: Correct execution, variations and common mistakes
• Is it necessary to stretch the muscles after training?
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