• Kelly Ryan

Your Bite-Sized Core Training Plan

Updated: Aug 25


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

Kelly Ryan is a Washington, DC-based coach who holds the USA Triathlon Level I, USA Triathlon Paratriathlon, and IRONMAN coaching certifications. Coach Kelly has twice qualified for both the IRONMAN World Championships in Kona and the 70.3 World Championships. She loves working with athletes of all abilities and has coached numerous active duty military athletes and busy professionals to triathlon success. Kelly is a veteran of the US Navy who is active with Wounded Warriors worldwide. She can be reached at Kelly@teammpi.com.

#KellyRyan

  • Grey Facebook Icon
  • Grey Instagram Icon
  • Grey Twitter Icon
  • Grey YouTube Icon
  • Grey LinkedIn Icon
Team MPI
Copyright © 2020 
Multisport Performance Institute, Inc.