2016-2107 NOV OS Core Week 1
Welcome everyone to your 2016/2017 NOV OS Core Week 1! I'm so excited about this year's OS and pleased that so many of you are already jumping in and testing! Way to go!
A few recommendations right up front as we prepare for Core/Swim Preparation Routines:
1. Watch Coach Patrick's 2016/2017 Overview of the entire OS program. There are some new and improved overall OS changes!! You can find his short intro under: Training Plan/Training Plan Central/ OS Resources.
2. Go to RESOURCES: WIKI: OS Core & Swim Preparation Routine. Coach Rich gives you an overview of the OS Core & Strength protocols for 2017. Also on this page are details regarding required/recommended equipment, core routine execution/recovery, and accountability tips. THIS IS YOUR MOST IMPORTANT CORE RESOURCE for the next 14 weeks. The phases of our OS will follow the 3 phases outlined: Prep, Build, and Advanced. There will also be some options for more advanced core work. Just to mix it up some!!! If you do not have chordz yet just do as much as you can until you get those. I used regular resistance tubing until mine came in my first OS. Chordz are DEFINITELY worth it!
3. Body Composition- Some of us are using the OS as a time to buckle down and change our body composition (aka Lose Weight!!) for the new season. It is easier to restrict diet during the OS. Some of you may be trying to maintain or gain. Regardless, paying attention and being mindful of how you fuel your machine is another important component of training. You may enter your weekly weight with your workout results. Please post any body composition goals this first week as well!! A few of us are using an app called LoseIt to help track nutrition and exercise in order to reach specific goals. I highly recommend this app or keeping some kind of journal during the OS particularly since the holidays are upon us. Again even if you are trying to maintain a particular weight its good to know what is going into your body!
4. Accountability- Coach Rich reminds us in his OS Core & Swim prep notes that the goal of the OS is to create good habits. Good habits are easier to create when we KNOW SOMEONE ELSE IS WATCHING!!! Also, if we stumble from time to time we have teammates to pick us up and encourage us! The more you post the more we can cheer you on or help encourage. It is critical to get into the habit of daily/weekly recaps. Soooooooo,....after each core session, or consolidated & done week I need you folks to:
- Post your results/weight in the weekly core thread.
- Post any questions & observations in the OS Core & Swim Prep Routine Discussion.
Here is this week's workout taken from the Core Program:
Week 1 Core (Tuesday & Friday of this week only!) Typically core will be MONDAYS and FRIDAYS!!
Planks: 2x front planks
Cordz: 1 x catch, 1 x straight arm
Pushups: 2x standard
Goal: To make you very sore today, and then be mostly not-sore anymore by Friday!! (Coaches words!!!)
haha!!
LETS GET GOING!!! And oh btw....i looooooove to hear folks challenge each other or me or whine and complain about how much they dread core!!! post your results and whine away!!! haha!!! i love it!!!! If that's not your style no problem. Let's all just get to work!! 
Make today Count!!
Steph
Comments
-Today's Weight/End of OS Goal Weight: 143.0 lbs/132.0 lbs
-This Week's Minutes of Planks/OS Cumulative Total: 4:30/4:30
-This Week's Cordz Reps/OS Cumulative Total: 60/60
-This Week's pushups/OS Cumulative Total: 30/30
@Stephanie - Glad to see you are the Core Captain! I need lots of help in the core / strength category. My arms were shaking on the planks!
-Today's Weight/End of OS Goal Weight: 161.0 lbs/150.0 lbs-This Week's Minutes of Planks/OS Cumulative Total: 2:40/2:40
-This Week's Cordz Reps/OS Cumulative Total: 60/60
-This Week's pushups/OS Cumulative Total: 24/24
Weight - 132.5 / End weight goal 131-130
Will post out when I get numbers on the board to keep myself motivated.
Cheers!
Weight 259.8/OS goal 245
Planks so far 2min
Push-ups 20
Cordz 70
Plank 1 = 2 min
Plank 2 = 1:30 min
Push up = 40
Push up = 40
I didn't have bands or cordz on my road trip. Poor planning on my part. So I missed the bands. I'll pick it up next time.
@David-I feel the cords with paddles give you a better simulation of hand position in the water and of the catch & pull itself rather than grabbing just a tube. Keep reviewing Rich's demo video. This week 15 minutes is fine. My question....are you sore? Did you hold each of your planks just a smidge below failure? If so then you should be feeling it today. Did you get push-ups in? Sounds like you got a good start!!
@Elizabeth-thanks for the heads up regarding DOS! No worries! Post #s as you can!
@Brian-good start dude! Ah that familiar old feeling of the shakes. Way to push this first go around. Friday make sure you have some music or something distracting!! It really helps!!
I'm seeing great testing from a lot of our OS folks!! Fantastic efforts on bike & run tests. Let's get our core ON!! Think of this first week
as your CORE TEST!! You are working to just a bit under failure. These baseline times and sets of repetitions will give us a starting point for core /upper body strength gains. If you are going to post weekly totals that's cool!
Thanks everyone!! Enjoy your week
Remember: Your core is your inner secret weapon to success across all three disciplines. We tend to focus on the core being vital to swimming but it's definitely important biking & Swimming too!
Definitely did not miss those planks. Uggh.
Weight this morn 207, goal 200.
Plank total 1.75 mins
Cords total - 105 reps
Pushup total - 36
It's a start.
Need a little help. I am having trouble putting in my goal weight.
I will post plank later today. Sorry for the delay. And all the other numbers. Need to do the exercises first.
So many folks I talk to dread core work. It's not glamorous but it's so so good for our training. It really is one of the small things we can do daily /weekly to help across ALL THREE disciplines and make us a stronger functioning athlete. Some good realistic goals posted for body composition as well!
@Ed nice job especially with the cordz! yowsa!
@Kevin....it's awesome to supplement! I will be adding some optional additional exercises as well. Thanks for sharing!!
@ Keith? Not sure how to help you. Is it the EN site or is your scale broken. Not sure if this was serious or a funny. I always assume serious unless there's a goofy emoticon or note. How can we help?
@ Jonathan--dude you made me chuckle out loud!!!! Haha!! Yes always best to do exercises first then post. Funny funny! ??????
Looking for those weekly totals gang!! Have a super start to the weekend! ??????
Planks: 3.75min/6.75 total
Cords: 60reps/90 total
Pushups: 50reps/85 total
Plank 2:00 weak as hell
PU: 50
Cords: 75
Planks: 3:40 (2 X 1:50)Cords: 70 (35 catch finish / 35 straight arm)
Push ups: 30 (2 X 15)
Great work everyone!
Friday added some as a warmup for last race of season tomorrow. Did not work to failure.
I packed my cordz!! Whoohoo I'm a nerd. ??
Plank: 2:00 today/6:30 OS cumulative total
Cordz: 30/90
PU: 20/50
Enjoy your weekend crew!!!
Planks - 1:30/1:30
PU - 15/15
I dont have a cordz yet.. Amazon is delivering it soon.
Did 2x1minute planksand 2 x 10 push-ups. I'll do cordz Sunday when I return home.
Was a little sore still since I did my Monday core on Wednesday after the run test. For some reason on Monday my brain saw a run as the second workout. Doh!! Friday core went a little better.
Planks 1:22 + 1:01 = 2:23 (1:43 on Wed)
Cordz 55 straight arm + 60 catch = 115 (105 on Wed)
Push-ups 21 + 20 = 41 (37 Wed)
Planks - 6:15; Push ups - 84; Cords - 48 catch/48 straight arm.
I've been core work for about three weeks since my last race was five weeks ago.
Weight at start of OS: 153.3. Goal for end of OS: 152.5. Only want to maintain weight. I dropped 5-6 lbs during the season. If I maintain weight in OS, then I can drop another 4-5 next season.
My planks are weak. Got up to 1 min each on Friday.
Cords going ok 15/20
Pushups are modified and I'm working towards full body. 15/20
I misread the plan and didn't do core on Monday. But I did Friday. OMG- so sore! SIx months ago I did 40 push ups in one minute for my Air Force PT test (the max score)- that was my last push up.. Today I did 15 in first set and 12 in second and called it good. Yikes! But good to know I can knock out my minimum of 11 with no practice in 6 months.
Great start everyone! Go ahead a take a look the coming week! I've printed the entire 14 week base plan out and Am keeping track of my numbers week to week. This helps me track progress across the outseason. It also helps to have available if you're unable to check the thread on Mon/Fri. ??
More soon gang! ??
-Beginning of OS Weight/End of OS Goal Weight: 165.8 lbs/155.0 lbs
-This Week's Minutes of Planks/OS Cumulative Total: 4:00/4:00
-This Week's Cordz Reps/OS Cumulative Total: 60/60
-This Week's pushups/OS Cumulative Total: 80/80
Major fun working IMFL. I worked security for the swim then around the dressing room exit for t2 and then worked as a catcher at the finish for the first 25 finishers or so, left and came back about 9 to catch the last few hours. Lon day but a great inspiration.
Registered this morning for IMFL 2017 so it's time to buckle down for the next year to build a body capable of iron.