4 Sessions/Wk - Pre Season Core Plan

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

Number of core sessions per week available = 4. This is a Pre Season Triathlon core training plan lasting 8 weeks. This plan is designed for any athlete who is looking to get back into training after a well earned off season, who are able to train in this discipline 4 times per week. Duration of the sessions are no more than 30 minutes and the maximum volume per week is 1.5 hours. Please remember that this is a pre season plan and the aim is to lay the foundations to build towards race day.

Sample Day 1
0:30:00
POSTURAL CORE

The purpose of these sessions is to improve posture, rebalance muscle groups and develop core strength and stability. The focus is on maintaining good spinal and hip alignment during the exercises.
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3 Sets of 10 Reps of:
- Abdominal Crunch (Sit Up):
Lie on your back with bent knees. Engage your core to lift your shoulders and upper back off the floor. Hold the position briefly before lowering back down to the floor in a controlled manner.
- Swim:
Lie face down on the floor with your arms extended above your head. Engage your core and slightly lift your arms and legs slightly off the floor. Lift your right arm and left leg, keeping your limbs as straight as possible. Simultaneously lower your right arm and left leg and lift your left arm and right leg.
- Hip Roll:
Lie on your back with arms outstretched. Raise your knees towards your chest so that your thighs are at 90 degrees to the floor. Roll your hips and legs to the left and stop before your back begins to lift from the floor. While engaging your core, roll your hips back to the centre. In the same way roll your hips to the right.
- Leg Circle:
Lie on your back with your palms on the floor. Raise your knees towards your chest so that your thighs are at 90 degrees to the floor. Rotate your leg in a clockwise circle, to the left then down, keeping your core engaged and your pelvis still. Continue the movement to the bottom of the circle keeping your left knee bent. Continue the movement to the start position. Repeat and switch sides.
- Bridge:
Lie on your back with bent knees. Engage your core then slowly lift your bum off the floor until your body is in a straight line from your knees to your shoulders. Hold at the top of the movement. Then slowly return to the start position.
- Super Slow Bike:
Lie on your back with your knees bent at right angles with your thighs vertical to the floor. Using your core to control the movement, slowly bring your left elbow and right knee together, rotating your torso to the right and extending your left leg. Repeat the exercise rotating to the alternate side.
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Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 3
0:30:00
FUNCTIONAL CORE

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
----------------
3 Sets of 10 Reps of:
- Abdominal Crunch (Sit Up): 
Lie on your back with bent knees. Engage your core to lift your shoulders and upper back off the floor. Hold the position briefly before lowering back down to the floor in a controlled manner.
- Dorsal Raise:
Lie face down with your legs together. Exhale as you lift your upper body from the floor. Perform the movement slowly controlling it with your core. Hold briefly at the top of the movement then lower yourself back to the start position.
- Oblique Crunch (Sit Up with a Twist):
Lie on your back with bent knees. Engage your core and raise your elbows and upper back off the floor then twist your torso so that your left elbow moves towards your right knee. Hold position briefly then return to the start position. Repeat rotating to the opposite side.
- Bridge:
Lie on your back with bent knees. Engage your core then slowly lift your bum off the floor until your body is in a straight line from your knees to you shoulders. Hold at the top of the movement. Then slowly return to the start position.
- Reverse Curl:
Lie down with your arms by your side with palms facing up. Draw your knees up towards your chest. Engage your core and draw your knees further in towards your chest in a crunching movement. Then Repeat.
- Heel Reach:
Lie on your back with bent knees and arms by your side with plans facing down. Engaging your core, raise your shoulders and upper back off the floor. Reach as far as you can towards your right foot with your right hand in a slow and controlled motion. Pause briefly the return to the start position. Repeat on the alternate side.
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Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 5
0:30:00
BODY WEIGHT CORE

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
----------------
3 Sets of 10 Reps of:
- Roll Up:
Begin by lying on your back with arms stretched out above your head. Draw in your abdominals and nod your head to start the movement. Use your core muscles to roll up slowly and controlled. Continue the movement, stretching your finger tips towards your toes. Hold for a few seconds then slowly lower yourself back to the starting position.
- Side Lying Lateral Crunch:
Lie on your right side with your right arm outstretched and your left arm lightly supporting your head. bend slightly from the waist so that your legs are at a 45 degree angle. Squeeze your obliques to raise your head and shoulders. Pause briefly at the top of the movement, then return to the start position slowly and under control.
- Mountain Climber:
Get yourself into a press up position. In a quick but controlled movement, bring your right knee up towards your chest. Place the ball of your right foot on the floor at the edge of the movement. Spring up with your legs and switch feet, bringing your left foot towards your chest and pushing back with your right foot.
- Pike:
Lie Flat on the floor with your arms stretched out above your head. Use your core to drive the movement, raise your legs and upper body off the floor simultaneously, keeping them straight. Continue the movement to form a "V" shape with your back and legs straight. Stretch your arms towards your toes. Hold briefly before returning to the start position. 
- Side Lying Leg Lift:
Lie on your right side with your feet stacked. Use your right hand to support your head and place your left hand flat on the floor for stability. Use your core muscles and upper legs to lift up your feet. Keep your feet stacked and ensure your legs are aligned with your spine. Pause at the edge of the movement then lower your feet slowly back to the start position.
- 6x8 seconds Side Plank with 2 seconds rest:
Lie on your right side and prop yourself up on your right forearm. Extend your legs and keep your feet together. Engage your abdominals and push downward on your right elbow to raise your hips from the floor. Hold this position then return to the start position. Repeat the required reps before switching sides.
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Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 7
0:30:00
30TSS
CORE

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
You will need: a flat space, a chair and a mat.
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Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
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Main Set:
10 reps of each exercise with 30 seconds rest.
SWIMMING LEGS. Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
BRIDGE. Lie on your back and bend your knees so that your feet are flat on the ground. Lift your torso up off the floor, leaving only your shoulders and feet are in contact with the ground. Hold a position where your upper body and thighs are in a straight line and lower again.
PRESS UPS. Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed.
TUCK ABS. Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands or feet can touch the floor.
SINGLE LEG CALF RAISES. Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT. Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 15 seconds.
SIDE PLANK LEFT. Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor!
Hold for 15 seconds.
SIT UPS. Touching alternate knee to shoulder. Your feet mustn't touch floor.
TRICEP DIPS. Use a sturdy chair (or similar) with straight legs.
MOUNTAIN CLIMBS. Get into a press up position and then do the 'high knee' drill while in that position.
BACK UPS. Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
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Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 8
0:30:00
POSTURAL CORE

The purpose of these sessions is to improve posture, rebalance muscle groups and develop core strength and stability. The focus is on maintaining good spinal and hip alignment during the exercises.
----------------
3 Sets of 12 Reps of:
- Abdominal Crunch (Sit Up):
Lie on your back with bent knees. Engage your core to lift your shoulders and upper back off the floor. Hold the position briefly before lowering back down to the floor in a controlled manner.
- Swim:
Lie face down on the floor with your arms extended above your head. Engage your core and and slightly lift your arms and legs slightly off the floor. Lift your right arm and left leg, keeping your limbs as straight as possible. Simultaneously lower your right arm and left leg and lift your left arm and right leg.
- Hip Roll:
Lie on your back with arms outstretched. Raise your knees towards your chest so that your thighs are at 90 degrees to the floor. Roll your hips and legs to the left and stop before your back begins to lift from the floor. While engaging your core, roll your hips back to the centre. In the same way roll your hips to the right.
- Leg Circle:
Lie on your back with your palms on the floor. Raise your knees towards your chest so that your thighs are at 90 degrees to the floor. Rotate your leg in a clockwise circle, to the left then down, keeping your core engaged and your pelvis still. Continue the movement to the bottom of the circle keeping your left knee bent. Continue the movement to the start position. Repeat and switch sides.
- Bridge:
Lie on your back with bent knees. Engage your core then slowly lift your bum off the floor until your body is in a straight line from your knees to your shoulders. Hold at the top of the movement. Then slowly return to the start position.
- Super Slow Bike:
Lie on your back with your knees bent at right angles with your thighs vertical to the floor. Using your core to control the movement, slowly bring your left elbow and right knee together, rotating your torso to the right and extending your left leg. Repeat the exercise rotating to the alternate side.
----------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 10
0:30:00
FUNCTIONAL CORE

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
----------------
3 Sets of 12 Reps of:
- Abdominal Crunch (Sit Up): 
Lie on your back with bent knees. Engage your core to lift your shoulders and upper back off the floor. Hold the position briefly before lowering back down to the floor in a controlled manner.
- Dorsal Raise:
Lie face down with your legs together. Exhale as you lift your upper body from the floor. Perform the movement slowly controlling it with your core. Hold briefly at the top of the movement then lower yourself back to the start position.
- Oblique Crunch (Sit Up with a Twist):
Lie on your back with bent knees. Engage your core and raise your elbows and upper back off the floor then twist your torso so that your left elbow moves towards your right knee. Hold position briefly then return to the start position. Repeat rotating to the opposite side.
- Bridge:
Lie on your back with bent knees. Engage your core then slowly lift your bum off the floor until your body is in a straight line from your knees to your shoulders. Hold at the top of the movement. Then slowly return to the start position.
- Reverse Curl:
Lie down with your arms by your side with palms facing up. Draw your knees up towards your chest. Engage your core and draw your knees further in towards your chest in a crunching movement. Then Repeat.
- Heel Reach:
Lie on your back with bent knees and arms by your side with palms facing down. Engaging your core, raise your shoulders and upper back off the floor. Reach as far as you can towards your right foot with your right hand in a slow and controlled motion. Pause briefly the return to the start position. Repeat on the alternate side.
----------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 12
0:30:00
BODY WEIGHT CORE

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
----------------
3 Sets of 12 Reps of:
- Roll Up:
Begin by lying on your back with arms stretched out above your head. Draw in your abdominals and nod your head to start the movement. Use your core muscles to roll up slowly and controlled. Continue the movement, stretching your finger tips towards your toes. Hold for a few seconds then slowly lower yourself back to the starting position.
- Side Lying Lateral Crunch:
Lie on your right side with your right arm outstretched and your left arm lightly supporting your head. Bend slightly from the waist so that your legs are at a 45 degree angle. Squeeze your obliques to raise your head and shoulders. Pause briefly at the top of the movement, then return to the start position slowly and under control.
- Mountain Climber:
Get yourself into a press up position. In a quick but controlled movement, bring your right knee up towards your chest. Place the ball of your right foot on the floor at the edge of the movement. Spring up with your legs and switch feet, bringing your left foot towards your chest and pushing back with your right foot.
- Pike:
Lie Flat on the floor with your arms stretched out above your head. Use your core to drive the movement, raise your legs and upper body off the floor simultaneously, keeping them straight. Continue the movement to form a "V" shape with your back and legs straight. Stretch your arms towards your toes. Hold briefly before returning to the start position. 
- Side Lying Leg Lift:
Lie on your right side with your feet stacked. Use your right hand to support your head and place your left hand flat on the floor for stability. Use your core muscles and upper legs to lift up your feet. Keep your feet stacked and ensure your legs are aligned with your spine. Pause at the edge of the movement then lower your feet slowly back to the start position.
- 6x8 seconds Side Plank with 2 seconds rest:
Lie on your right side and prop yourself up on your right forearm. Extend your legs and keep your feet together. Engage your abdominals and push downward on your right elbow to raise your hips from the floor. Hold this position then return to the start position. Repeat the required reps before switching sides.
----------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.