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2016 DOS Core and Swim Preparation - Week 1

Brenda RossBrenda Ross
in General Training Discussions

Welcome everyone to your 2016 DEC OS Core Week 1! I, your Race Director will be creating this thread for week 1, until everyone is onboard and someone takes over (anyone want to be a thread captain?)

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!! 



Comments

  • Mark MaurerMark Maurer
    How come 2 minutes seems like an eternity when you're doing planks and it goes by so fast during a race?
    I did 3X2 minutes of both planks and bridges today at the end of my weight session. No push ups (I did 20 earlier in the day at work) but I exhausted my arms with bench press, rows, triceps and biceps curls, and lat pull downs. I threw in some squats, dead lifts, and leg curls and extensions to boot. I like the way my body is responding to the weight training and I think it helped me in my bike test yesterday.
  • Brenda RossBrenda Ross
    Nice work Mark. Looks like there is very little chatter in the Core thread. I have not had anyone volunteer, so I will be your leader for the next 12 weeks. Sorry for dropping the ball on the thread this week, but rest assure I will have weekly threads from this point out.
  • jim ebertjim ebert

    Coach Rich put me in this OS but I have two bone spurs on my left knee and can't run. I'm increasing my bike but most of my effort is in core work. Week one I did planks 2 X 2:45, 2X16 push ups, and 2X 32 green Kord pulls. I have little idea what this week should be!. Do I increase my plank times or break them into more and shorter times? Same with push ups and Kords (3X 10 pushups, 4X 12 stretches)? At 70 I know better than over training. That may have played a part in my bone spurs. Should I keep dropping back on OS start dates till/if my knee gets better? Luckily it is still early in the 2017 season.

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