4 week core and moment plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:12

This plan is designed to any one looking at starting a Multisport program, this plan can be a great foundation or rehab focus before restarting triathlon or Multisport training.

Sample Day 1
0:10:00
core breathing essentials

this breathing technique is essential for creating diaphragm muscles function and start to change your unnatural breathing pattern.

https://www.youtube.com/watch?v=yj4Vbxhx5dg&list=UUST4reCV_luFmwZOgVOXMWQ&index=4

DO THIS MORNING AND NIGHT 3-5MINS

Sample Day 1
0:05:00
2TSS
CORE/ LOWER ABS TEST

This test is testing the lower abdominal coordination along with the lower ab strength.

https://youtu.be/9zm6wUpnG0k

REMEMBER DO NOT DO THE STRENGTH IF ANY LOWER BACK ISSUES AT ALL....

Sample Day 1
0:20:00
10TSS
Core conditioning PG 1

Hip extentions 20-30 reps 4x4 tempo 2 sets
https://www.youtube.com/watch?v=NE-lvB2AEcM&t=19s


Pelvic floor contractions 5 sec squeeze 5 secs relax 2 setsĀ 
https://www.youtube.com/watch?v=AYDBvjhyRkk


Lower abs #1
https://www.youtube.com/watch?v=-ORhLgIeo3k

Sample Day 1
0:15:00
5TSS
5 FOAM ROLLING EXERCISES

these are essential to start releasing the facial tissues along with mobilising the body.

http://www.aaronbuchan.com/index.php

Sample Day 2
0:10:00
core breathing essentials

this breathing technique is essential for creating diaphragm muscles function and start to change your unnatural breathing pattern.

https://www.youtube.com/watch?v=yj4Vbxhx5dg&list=UUST4reCV_luFmwZOgVOXMWQ&index=4

DO THIS MORNING AND NIGHT 3-5MINS

Sample Day 2
0:30:00
20TSS
LEVEL 1 Movement training

this work out is to help improve your movement and flexibility..

start with 1 set today, build up to 2-3 sets in week 4.

https://youtu.be/5ezATN1xJIQ

Sample Day 3
0:10:00
core breathing essentials

this breathing technique is essential for creating diaphragm muscles function and start to change your unnatural breathing pattern.

https://www.youtube.com/watch?v=yj4Vbxhx5dg&list=UUST4reCV_luFmwZOgVOXMWQ&index=4

DO THIS MORNING AND NIGHT 3-5MINS

Aaron Buchan
|
Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.