The OutSeason Core and Swim Preparation Routine Discussion Thread
View the OutSeason Core and Swim Preparation Routine page in the wiki here
Please be sure to read / watch the introductory text and videos so you understand the intent of the program
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Team,
I'm preparing "core and swim preparation routine" that will be linked to from the Monday and Friday workouts in your the 2015 OutSeason training plans. The plans and the routine will be available in time for the NovOS start date of Monday, October 27th.
The OS Core and Swim Prep Routine (mission: help me figure out a better, shorter name :-) will be supported(?) by three tools:
- The Routine itself, which will live as a page in the Wiki. It will include pictures, instructions, etc, and you'll be directed to it by links in the Mondays and Fridays of your OS plan. You'll do the routine and be directed to...
- Record your results / update the Team on your progress / plug into the accountability of the squad in a series of NovOS WkX Core WKO's threads, exactly like we've done in the past with the weekly bike and run-specific threads. I can see our updates as being something like "Timmy checking in to say I did X' of planks, #Y repeats of stretch cords, #Z pushups, for a running cumulative total of A', #B, #C. I also weighed in on Monday and I'm up/down #X towards my goal of #Y. Yay me! Yay you!"
- This thread, which will serve as a place for us to discuss the Routine, brainstorm improvements, etc. I've been around long enough, and am barely smart enough, to know that a lot of you are a lot smarter than me
. So I'm only building out the first 4-6wks of this routine, with the expectation that we'll improve on it and build out the 2nd and 3rd phases together. These will then be drilled down into tools that are added to all of the other training plans.
As all of this is brand new, especially the weekly Routine check-in's, I'll be doing that myself and managing them closely for the first several weeks until we get into a rhythm, then I may voluntell someone to take over for me 
.
Anyway, I'm locking this thread for now. I had to create it so I could link to it from other places.
In the meantime, the only piece of special gear you'll need to play along at home is a set of StretchCordz. You'll want the set with paddles. Maybe pick up the modular set on that page, so that you have everything? I just have a set with paddles. And note the colors and resistance. As a frame of reference, my set is blue, purchased in 1990 just out of a D3 college swimming program. These things will start to smoke me near the end of my reps on my 2nd of 3-4 sets. So blue is pretty beefy, I guess is what I'm saying .
Comments
The Routine is live, see the first post in this thread. And I've unlocked this thread so you can begin to ask questions, post observations, etc
The videos work for me
Also, as for a name - CPR (Core swim Preparation Routine) - also what we are likely to need after a good session of this if I had to guess (since I can't see the video).
My .02 would be to eventually progress the routine to include a hip exercise and a glute exercise. i've had more than one chiropractor tell me that pelvic stability comes from a strong "core" made up of hips, glutes, and ab muscles. helps stave off the IT Band Monster
side leg lifts while laying down or a stretch band tied around your ankles and walk sideways are my exercise of choice for hips.
repetitions of one legged bridges for the glutes.
to make the video work I had to left click on it and use open link at the top of the window
Monday 11/3
2 sets of planks: 43 sec, 50sec
2 sets of pushups: 11, 15
1 set of catch
1 set of straight arm
Friday 11/7
2 sets of planks: 50sec, 60 sec
2 sets of pushups: 17, 18
1 set of catch
1 set of straight arm
I think I am posting this to the correct thread..
Thanks
Take care
Jill
Any comments, questions, suggestions for me? What's working, what's not, lessons learned, and/or anything you want me to know before I carry on?
Thanks!
Coach R, I just looked at the week 5 routine. Question on the cords: when you do the "catch" (vs "catch with finish") do you stop before doing the triceps portion essentially stopping before moving hands past the hips? I watched the video which distinguishes when you get tired all you do is the finish portion.
Thanks
Coach....a penny for your thoughts on pushups instead of sit-ups or crunches? The planks definitely work the abs/core, but they cordz definitely work the arms/shoulders/back. I know I COULD do all 4....but I don't WANT to do all 4!
Just curious.....
3 sets of the following:
1 min front plank
20 straight arm
8 pushups
Coach - I'm having trouble with the technique of the catch. I am able to watch the video, but still having trouble. I know OF the butterfly but can not actually do it. Let me know if there are other videos where I can get my head around this more. Or any help, tips...thanks.
Al
Week 1 (Monday/Friday, in seconds except push ups which is #):
Plank: 70,70 / 75, 70
Cordz: did have them yet / 2:45, 2:00
Push ups: 35, 36
Plank: 1:00 / 2:00 (work to do!)
Push Ups: 30 / 30 (again, work to do!)
Cords: none - didn't have them yet
Plank: 2:00/2:00
Cords (used Halo with Halo H.E.A.T.) 2:20/2:07
Push-ups: 75/60
Friday OS Core and Swim Prep => pushed to Sat as warm-up to bike:
Plank: 2:45/3:00
Cords (Halo with Halo H.E.A.T.): 3:00/3:00
push-ups: 80/80
So am I the only goon that epic failed on the side plank times today? Was hovering between 2-3 mins per front plank and was pretty well crashed on the side planks by 1:30.
4 x 1:30 planks
4 x 25 pushups
4 x 25 on my rollerboard...a bit more sport specific in prep for nordic ski season...got a hint there may be snow around Thanksgiving...HOORAY!
they seem to come in
3-8 - Silver
8-16 - Green (is this the same Green as coach R?)
12-31 - Red
5-14 - yellow
14-34-Blue
I am not a great swimmer & a still healing a shoulder that is weak.. any suggestions?
thanks all1