2016 NOV OS Core Week 5
"The dictionary is the only place where success comes before work." 
I love that quote because it's so TRUE. We really do have to put in work in order to see the results. Even in the out season when schedules are a bit more relaxed we need to make sure our work and OS goals are met with intensity and consistency. Flexible when necessary but not totally blown off!!
Week 5 of core and we enter the Build Phase (weeks 5-10). Having created the foundation in the Prep Phase, we will now begin incorporating different moves & muscle groups/muscle targeting. Your main goal having established the base routine is to introduce these new movements. These new movements challenge the core in different ways and improve overall strength and stability.
1 Tripod Plank (remember to switch feet, L then R is one round), 1 side plank (both sides equals one round), 1 Tripod, 1 side plank
1 x Catch, 1 x Catch w/finish, 1 x Catch, 1xCatch, w/finish
Pushups (yay your favorite, 
): Standard, Military, Decline and Standard
Notes:
Tripod planks-Very important to keep your abdominals engaged. Another way to think about this is called, "bracing your core". Think about contracting the muscles of your core as if you were preparing to take a punch to the gut. Really squeeze and hold. This works total 3-dimensional core strength of the abdominals, obliques and lower back. I love planks!! Best move EVER!!! Work for great alignment in the upper body with elbows directly under shoulders. Don't let the hips dip too low or butt get too high in the air.
Side Plank-Focus on the underside oblique. Push the bottom hip up for more oblique muscle recruitment. If you have knee or ankle issues drop bottom knee to the floor. You are still working the obliques with less pressure on lower body. If you do drop to your knee just hold the side plank longer. BIG REMINDER ON SIDE PLANKS: The elbow on the floor should be directly under your shoulder for stability and safety!!! Your chest faces the side wall. Knees, feet body all aligned with the elbow. You should feel like your body is being held between two panes of glass. LIFT BOTTOM HIP UP!
Review all the technique notes of Rich under the Wike Resource: Strength & Core Central. And most importantly don't skip your core workouts.
Be RELENTLESS, REGULAR, and RESOLUTE in your training workout regimen. Don't think you can skip core on Monday and do double on Friday....nope. Consistency trumps volume! Plus core is short, intense and you're in and out quickly. 30 mins max. Keep posting results on the tracker please!!!!
Happy training everyone! Hope you had a safe and super Thanksgiving!! We did!!!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit!!" --Aristotle
Comments
Very informative kick-off message Stephanie! Thanks,
Did my core work this morning, but had some low back pain that cut into my plank times. Even pushups hurt a bit more.
Planks Tripod 1:08, sides 1:27, tripod 1:13, sides 1:24 = 5:01
cordz - 85, 80, 80, 80 (c, c&f, c, c&f) = 325
pushups 27, 8 mil, 11 decline,23 = 69
I noticed a little difference in the tripods but nothing major. They were tough, but maybe because I was in plank position longer:
Planks: tripod 2 x 1:30, sides 2 x 1:00, tripod 2 x 1:30, sides 2 x 1:00 = 10:00
Cords: 20, 20, 20, 15 = 75
Pushups: 20 std, 20 decline, 15 military, 15 standard = 70
@Stephanie - I seem to be doing "low cadence, big gear" work on cords compared to Ed. Think I should get an easier cord and up the reps? I'm dying at the end of mine, but not sure if I am missing some benefit that comes with higher reps. Thanks.
@Ashton - I was thinking the same thing about my cords numbers. I got the moderate tension, (blue in this line of cords). Your cords are clearly much stronger tension. I am not sure if one is better than the other. I just saw Rich's demo tape and thought he was demonstrating higher reps to simulate how repetitive swimming is. However, strengthening the triceps is strengthening the triceps. Maybe we should check with Coach Rich to see if he has an opinion on cord tension and approximate rep numbers, or benefits to high or low reps.
may I say I hate planks. They bore me to tears. Seriously. 20 seconds in and I'm like... what now? Are we there yet?
Today was
Push-ups 22/12/11/20
Planks- 2:00/1:30/2:00/1:00(bored and just couldn't do it anymore!)
Planks: tri 1:20 side 1:20 tri 1:00 side1:15
Cordz catch 50 c/f 35 catch 40 c/f 35
Push-ups st 15 mil 10 dec 10 st 15
I have to believe my core is getting stronger. If so it's worth the pain.
Planks: 4min23secs
Cordz: 142
Pushups: 74
Good question re cord strength. I've been using the same cords for years and I can tell you how these sets (de)evolve for me. I usually do 3-4x sets of about 20-25 reps each. The first set is comfortable, 2nd gets hard at about 18reps, then sets 3 and 4 I'm fighting muscle failure to get the last ~5 reps in. This is when I often switch to doing the triceps only, as I'm at failure with my lats.
Not sure what ^that^ means with regards to the tension of the cords I have (blue, I think) but there you go!
@Leslie....omg...you made me laugh but in all seriousness I get it. Do you have ANYTHING to distract you or help pass the time. Staying mindful about how every part of my body is feeling during the plank helps me pass the time. Like doing full body scan. Then really make it a contest between yourself and the clock. Put a great song on. Do you ever get bored running, swimming or biking? What things do you focus on during lulls in a long bike? Use them for these short core segments. It may still be boring....uggh.
@Ed & @Ashton...ok so on the cordz...I think what we are working for is generally a moderate tension that allows you continuity of motion through a good first set of 20-25 (on average). From there the reps will go down due to fatigue. I personally think if the tension is too great and you're not warmed up properly you risk injury. Going heavy isn't worth it to me. I also view my overall strength work this way. I do higher reps with moderate weight. Allows me to work to fatigue, build muscle strength/tone, reduce risk of injury. But if you feel comfortable with the heavier cordz stick with it. The most important thing: consistency & great technique.
@Mike...keep up the consistency!! Nice!!
@David
My long distance dedication:
Hurts so good
Come on baby make it hurt so good
Sometimes a plank don't feel like it should
just make it, hurt so good!
(roll eyes...gag....etc...I know I know....haha!!)
Keep posting and working team!!
??????
@Stephanie and @Coach Rich, thanks for the clarification on cord reps and tensions. It looks like I should either stand farther from the pole to create more tension, or get a stronger set of cords. Working up to 85-90 reps each cords lap takes a bit more time that I realize. If I stretch my current cords too far, I might tear them, I fear. Oh well, it's only money.
@Leslie - I'm with ya on the plank bordom. Sometimes I look at the stopwatch and wonder, "only 15 seconds passed??!?!?!? Felt like a minute." uggh
Felt a little stronger today than Monday. A little less low back pain. Here are today's numbers.
Planks 1:37 tripod, 1:44 sides, 1:10 tripod, 1:19 sides = 5:53 (5:01 on Monday)
Cords 90 catch, 85 c & finish, 85 c, 85 c & f = 345 (325 Monday)
Pushups - 28, 12 mil, 17 Decl, 24 = 82 (69 Monday)
Planks - 1:30 x 4
Cords - 45 x 4
Pushups - 40 x 2 standard, 35 mil, 35 dec
The planks didn't kill me as much as before, so I'll increase the time a little next week. The catch cords weren't bad either, so I may increase them. The catch/finish, however, were a little tougher, so I'm not sure about those.
Great work, all!
@Bill - you are a beast on those push-ups. 30 military and 30 decline on top of the standard is beyond impressive. Those just kick my butt. All your core work stands out! Great job!
Arnold, I have a Condo in Fort Myers beach. I've also signed up for HITS Naples. I've done it twice. Since this is my OS I use my mountain bike but I'm in the 70-74 AG so with a little luck I'll do well. Though I have two bone spurs on my left knee that may require fast walking for the run. Hopefully we can meet up and be an EN Team!