8 week core stability training program (Evidence based research)

Author

Tim Pigott

All plans by this Coach

Length

8 Weeks

Typical Week

3 Strength

Longest Workout

0:30 hrs

Plan Specs

running intermediate strength

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Summary

If you have not been including any core stability training into your training this 8 week program will progressively build you up with 30minute sessions you can do 2-3 times per week (the program is set at 3 times a week but 2 times a week is also effective).

There are Youtube video's to accompany the exercises.

This program has been proven to improve running economy in endurance athletes.

This program is based on the work of Hung K-C, Chung H-W, Yu CC-W, Lai H- C, Sun F-H (2019) Effects of 8-week core training on core endurance and running economy.


Qries



Qries


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:07

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

Sample Day 3

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

Sample Day 5

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

Sample Day 8

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

Sample Day 10

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

Sample Day 12

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

Sample Day 15

0:30:00
Fundamental strength

Warm up - dead bug with mini band x30

https://youtu.be/dL6wwzVit7A

Main set
Crunch 3x 20reps
Back Bridge 3x 20reps
Plank 3x 45sec
Side plank with leg raise 3x 30sec

https://youtu.be/SSNRWPSS5Aw

8 week core stability training program (Evidence based research)

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