JOS Jan OS Week 2

Brenda Ross

Looks like I forgot to supply the link to where you amazing athletes can record your core workouts, so you can find it HERE.  We will be going through three phases in the next 14 weeks. You are currently in.......

The Preparation Phase -- Weeks 1 thru 4

• Begin to create the foundation of a strong core and strong swimming muscles/movements
• Make you sore, recover, make you less sore, recover...then you'll be good to go.
• Do the smart guy/gal thing to determine what works for you with regards to the order you do exercises is, setting benchmarks, tracking, and forming habits!
  
  
  
  

Putting It All Together

This is an example of how Coach Rich would do this routine (he prefers the Circuit Style):

1. Place yoga mat on <g class="gr_ gr_593 gr-alert gr_gramm gr_run_anim Grammar only-ins replaceWithoutSep" id="593" data-gr-id="593">floor</g> in front of TV, with folded towel as forearm pad, and iPhone in stopwatch mode.&nbsp;</li>
   
2. The Daily Show or Colbert Report ready to go...very important.
3. Start stop watch, do <g class="gr_ gr_589 gr-alert gr_gramm gr_run_anim Grammar only-ins replaceWithoutSep" id="589" data-gr-id="589">first</g> set of planks, <g class="gr_ gr_588 gr-alert gr_spell gr_run_anim ContextualSpelling ins-del" id="588" data-gr-id="588">stop watch</g>, note minutes.</span></li>
   Transition over to Cordz and begin, probably about 1-2' rest between ^this^ and the Cords. I go when I'm ready, basically. Note total reps of this first set of Cords
4. Go back over the map, knockout pushups, note total pushups of this first set. Rest ~2'.
5. Back to Planks, repeat.
6. Write all of this down on a PostIt note
7. Log your numbers in the Core Tracker

This week workout is as follows:

Planks     3 x Front Plank

Swim CordZ 1 x Catch 1 x Straight Arm 1 x Catch

Pushups 1 x Standard 1 x Military 1 x Standard

Goal: by Monday of Week 2, (1) your body should be beginning to adapt. and (2) you have repetition frames of reference from Week 1. Execution: Use your per exercise repetitions from last week to provide you with goals for this week. For each exercise you are NOT to go to failure, but rather a tick above last week’s numbers.

Have a great week of training folks.

Anu Rao

Having trouble with the link. it seems to take me to NOV OS sheet

Tom Box

@indie- just scroll to the right on the spreadsheet.  It starts in November but continues on into January and beyond for us JOS peeps.

Terra Meierdierck

Can I substitute cords with hanging upside down and pulling my body weight up? And or climbing silks? I know - odd question... but I do this for hours and it is just slightly more fun to me than the cordz guys. I am - and do maintain - a lot of upper body strength. 

Gordon Cherwoniak

@ Terra - I'd maybe hit up coach Rich as he's the one that designed the OS core workouts.  Create a thread in the Macro forum.  The cords are swim specific but if you have some alternative  that work those muscle groups I'm sure they could be used. 

Got in my 2nd core workout of the OS.  So I'm officially a week behind.  I did the 2nd workout of week one.

1:40 planks 2X30 on the stretch cords and 44 pushup.  Oh I should note I'm trying to not put as much stress on my  shoulders so these are push ups on my knees.  I might shift over to some full push ups in week 3.