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JOS Core Thread - Week 1

Brenda RossBrenda Ross
in General Training Discussions

Boooooyahhh, Jan OS has begun.  I am going to encourage you to think about this workout as the 3rd discipline in your training for the next 14 weeks or so (run, bike, core, fuel, rest).

How important is core training for a triathlete? You could probably ask one of your teammates who has been injured and they will tell you that when they went to their physical therapist they were told that their core was weak and that the injury could have been avoided if they had put some time toward working that area of their body.  Can I get a confirmation here?

Here is an excerpt from an article on Active.com that I thought drove the point home nicely.  You can read the full article here, 

 

"During the course of a race, you recruit different muscle fibers based upon the terrain that you're on."

Oftentimes, the unstable environments of all three events of triathlon require strong core muscles to counter the terrain and stabilize the body. Core strength is ideally suited to tackle this job.

"Core strength carries over to the day of a race where you need to be able to draw upon those muscle fibers that you have trained because the terrain is not always static,"

Now that you are all on board. Please go here to read what the coaches have suggested. I will put up a thread weekly to check on everyone and to remind you of what the next week's workouts are.  

 

Please chime in on how things are going and post pics or videos.

Lets get this party started.

Comments

  • PattiTris1965PattiTris1965
    I did the workout as I *think* it is supposed to be done. That said, I totally bit it. Ugh, I held the planks for 1 minute each, did about 1:45 of each stretch cord move and then cannot do a pushup to save my life so I did extended arm plank attempting to drop down into pushup. Wahhhh...
  • Joseph LombardiJoseph Lombardi

    good morning?? looking for the core tracker and instruction on entering result/activity? can you help Brenda??thanks

  • Shaughn SimmonsShaughn Simmons

    Good morning JOS CORE team!

    Did ~7.5 minutes total of plank work yesterday evening...  3X13 pushups, 3X15 arm curls, 3X15 light squats, 3X15 tricep extensions.....very much needed

    SS

  • Tom BoxTom Box
    Ditto on what Joseph said. Where is the core tracker for JOS?
  • Gordon CherwoniakGordon Cherwoniak
    1:30 planks. 1X25 for each of the two stretch cord exercises and 2X20 on the push ups.  Only got the one core workout in this week and will continue with the 2nd one early next.
  • Joseph LombardiJoseph Lombardi

    I'm swimming and core on Mondays and Fridays...not alot of volume on the swim...just for feel, recovery, and form....my standard program completed 2x last week... 2:00 each for side/side/front planks...2x push up, 2x db curls 2x lat pulldowns, 2x ToeRaises( I need these for ankle & toe flex/strength)...

    Still looking for instructions and core tracker form?

  • Brenda RossBrenda Ross
    I have included the info on the core tracker in week 2 folks. Sorry about that.
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