Abdominal and Core Supplemental Plan (12 week)

Average Weekly Training Hours 01:30
Training Load By Week
Average Weekly Training Hours 01:30
Training Load By Week

CertsDesigned as: a supplemental plan to go along with a comprehensive training program for your triathlon/marathon goals. The first 4 weeks are designed to help the athlete develop the ability to engage, activate, and hold their core. The next 4 weeks builds on this philosophy to develop and add strength to your core region. The final 4 weeks are designed to develop dynamic stability and the ability for the athlete to maintain and engage their core while being athletic.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:30:00
Core Setting Day 1

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 2x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 2x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 2x30-60 sec
https://youtu.be/cW0FYV-PI58

Crunch (hold the core tight): 2x25
https://youtu.be/6dfYVyJB8QI

Bird Dogs: 2x10 reps x 3 sec hold per rep
https://youtu.be/cW0FYV-PI58

Sample Day 3
0:30:00
Core Setting Day 2

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 2x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 2x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 2x30-60 sec
https://youtu.be/cW0FYV-PI58

Heels to Sky: 2x25
https://youtu.be/0JJjhBuRy0U

Side Crunch: 2x15 Each Side
https://youtu.be/BeuChq2p7wQ

Sample Day 5
0:30:00
Core Setting Day 3

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 2x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 2x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 2x30-60 sec
https://youtu.be/cW0FYV-PI58

Russian Twists: 2x25 each way
https://youtu.be/gNuqnuxkjgE

In and Outs: 2x15
https://youtu.be/V1rEiLosHsM

Sample Day 8
0:30:00
Core Setting Day 4

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 3x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 3x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 3x30-60 sec
https://youtu.be/cW0FYV-PI58

Crunch (hold the core tight): 3x25
https://youtu.be/6dfYVyJB8QI

Bird Dogs: 3x10 reps x 3 sec hold per rep
https://youtu.be/cW0FYV-PI58

Sample Day 10
0:30:00
Core Setting Day 5

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 3x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 3x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 3x30-60 sec
https://youtu.be/cW0FYV-PI58

Heels to Sky: 3x25
https://youtu.be/0JJjhBuRy0U

Side Crunch: 3x15 Each Side
https://youtu.be/BeuChq2p7wQ

Sample Day 12
0:30:00
Core Setting Day 6

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 3x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 3x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 3x30-60 sec
https://youtu.be/cW0FYV-PI58

Russian Twists: 3x25 each way
https://youtu.be/gNuqnuxkjgE

In and Outs: 3x15
https://youtu.be/V1rEiLosHsM

Sample Day 15
0:30:00
Core Setting Day 7

Core Setting/Vacuuming: 4 sets of 10 reps x 10 seconds hold per rep.
https://youtu.be/j3EnSt2et3o

Plank: 4x30-60 sec
https://youtu.be/KIwgXvgsar8

Side Plank: 4x30-60 sec
https://youtu.be/KIwgXvgsar8

Prone Cobra: 4x30-60 sec
https://youtu.be/cW0FYV-PI58

Crunch (hold the core tight): 4x25
https://youtu.be/6dfYVyJB8QI

Bird Dogs: 4x10 reps x 3 sec hold per rep
https://youtu.be/cW0FYV-PI58

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.