by Kelly Ryan
Does the thought of doing your core training make you cringe? After 8-12 hours of swimming, biking, and running every week, where exactly are you supposed to fit your strength and core training?
We know that a strong, balanced, and activated core not only allows an athlete to transfer power efficiently in all three sports, but it also prevents injury by providing a solid foundation from which your extremities are able to move, preventing excess stress on smaller muscles and soft tissue like your rotator cuffs and IT band.
So far, I've found the most success with getting athletes to regularly do their core work by prescribing, small "bite-sized" core routines 4-5 days per week, versus having 2-3 bigger workouts each week. These workouts should take no more than 15 minutes. They're designed to fit into your morning routine (perhaps while your coffee brews) or right before you sit down to watch your evening show. It will go a long way toward preventing injuries as you log those miles toward your next race.
Monday
Exercise Sets Reps/Time
Plank 1 set Hold for as long as possible
Side Plank 1 set on each side Hold for as long as possible
Single Leg Glute Bridge 3 on each side 12x total
Tuesday
Exercise Sets Reps/Time
Prisoner Squat 2 sets 10-15x
Dead Bug 2 sets 30x
Single Leg RDLs 2 on each side 8-10x
Wednesday
Exercise Sets Reps/Time
Banded Side Steps 3 12-15x
Half-kneeling
Anti-Rotation Press 3 on each side 12-15x
Thursday
Exercise Sets Reps/Time
Cable Rows
(bands or dumbbells) 3 12-15x
Deltoid Raise 3 12-15x
Bicycle Crunches 3 30x
Friday
Exercise Sets Reps/Time
Boat Pose 3 60 seconds (or longest possible)
Alternate Reach and Catch 3 12-15x