Home› General Training Discussions

2016 Jan OS Week 8 - core and comp

AnnSloanAnnSloan
in General Training Discussions
Here we are in week 8! Core and body comp is always hard to do... Biking and running has the instant gratification and while core and comp take time and more effort they are u at as important! Hang in there and keep on keeping on it will pay off. Be strong !!

Comments

  • AnnSloanAnnSloan
    It's Tuesday....already....how did Monday go?!?!
  • Derrek SanksDerrek Sanks
    I thought there wasn't a core workout on Monday, according to the OS plan, unless I was looking at the wrong plan. As an update, my weight has stayed the same, +/- 2 pounds, since the start of OS. I like tell myself the reason I haven't lost weight is because I'm losing fat and gaining muscle. I haven't done push-ups this long or this consistently in over 10 years. The accountability pressures me to get it done.
  • Leslie KnightLeslie Knight
    I cracked the 150# mark today!!! Woohooo!!! That's 6 pounds in two months. I haven't been under 150 consistently in a few years, so this will be exciting to stay here. And I'm still eating chocolate, drinking wine, and having the occasional half donut.
  • Steve RossSteve Ross

    Yes here we are just past the halfway point. As Ann stated "where is everyone". I guess they are all swimmimng, biking, and running. For me  this is opportunity to enhance my tri abilities. There is no denying that intergrating a core, strength, and/or a flexibility program will make you a stronger well rounded athlete in the multisport world. Taking the time to focus on the small stabilizing muscle groups will compliment your main large muscles that propel us forward in our differ disciplines. A good block of trg will pay off in positiver ways such as your form - does not fall apart as quick. Ability to go that extra distance/time still feeling strong, helps defer a breakdown with injuries, and lastly helps in rehab from injuries in getting back to your sport.

    So in saying all that I just want to share what I have been doing during this OS to sound board the above paragraph. I aim for four good solid routines a week, Mon, Wed, Fri, and Sun usually after my runs. I have two routines that I spice up with a wildcard exercise every week. This week the wildcard is jackknife sit up.

    So my routines are quick an easy and I try to target muscles that I am weak in like my gluts and my hamstrings - keep old injuries at bay and enhance others..

    Routine A) Run/Cycling Strength

    •                                             -  Plank includes sides
    •                                             - Lunges
    •                                             - Leg lifts
    •                                             -  Renegade Rows -  awesome
    •                                             -  Leg deadlifts - single
    •                                             - Squats
    •                                             - Flexibility/stretch
    •                                             - Wildcard

    Routine B)  Core                  

    •                                             - Plank
    •                                             - Bridges, differ difficulties
    •                                             -Jack knifes- Ball
    •                                             - Back extensions/reverse leg extensions - Ball
    •                                             - Squats
    •                                             - Ball twists and weights
    •                                             - Chest press/ ball and use cords
    •                                             - Rear leg squats - these hurt
    •                                             - Wildcard
    •                                             - Flexibility

    So that's it in a nutshell my routines. Looks like a lot but I have it down to 45 minutes a session. When I first started this it did take some time to be time efficient. I was happy to see if I could get it done in one hour and ecstatic to see it completed in 45 - 50 min.  

  • AnnSloanAnnSloan
    AWESOME job Leslie!!! Good Catch Derrek - it was a test to see who was paying attention....since Steve shamed us a little last week. image

    Impressive Steve...I am doing strength training on Tues/Thurs with Kettlebells. It has helped me so much on running - not so much on biking - probably cause I am not biking. LOL.
    KEEP it up!
  • Al TruscottAl Truscott

    Hmm .. who knew the weight room could be so dangerous: this AM, I dropped a 45# barbell weight only Right great tow, breaks the two distal bones. This came as I was setting up for my very first exercise, leg press on the sled. Not wanting to waste the drive there, I went through the whole workout, but I knew something was wrong as soon as it happened. Old bones just aren't as strong - they kinda get hollowed out. But I suspect the only ting I'll have to forgo is running for 3-4 weeks, so more time for core work! And swimming!

  • AnnSloanAnnSloan
    OH NO AL!!! Take care of yourself....and yes, the good thing is you can do core and swimming. image
  • Leslie KnightLeslie Knight

    Al- what the heck?!  Heal quickly.

    Push-up numbers decreased this week as I focused on perfect form.  But no back pain.  Lost another pound- down to 149.0 today- yippeeee!

    Been tracking in MFP for 8 weeks now.  Need a break.  I have a race next weekend - traveling to Seattle and staying with a friend for the Hot Chocolate 15K run.  Hard to travel and track.  I will take a week off tracking, try to eat reasonably, and see what happens.  Then I'll buckle down again when I get back.  

    Keep up the great work, everyone!

  • AnnSloanAnnSloan
    have an awesome time Leslie! Bring rain coat. image
Sign In or Register to comment.