iPod Core Strength Video Plan

Coaches and athletes, this is a great plan and tool for you to use, teaching exercises in a timely and effective manner, with instructional videos and detailed descriptions. The work is already done for you!

The videos are compatible with Windows Media Player, AND iPod video compatible! This allows you to use these videos in the weight room, and effectively demonstrate the exercises. It also allows athletes who don’t have a coach or strength instructor, to take their iPod video with them as a guide.

This is a four-week, 30 exercise, training plan that is designed to strengthen the core of athletes. The plan is laid out with a single exercise each day, but the drills can be thrown into a single practice, used throughout the year. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.

The plan is laid out with a single exercise each day, but these can be thrown into a single practice, and used throughout the year. It also does not list or prescribe any number of reps per exercise, as this must be determined for each individual athlete. This plan also works great during the off-season, giving the athletes different strengthening exercises to work on to gain functional strength for the season.

**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!

Sample Day 1

Welcome! Thank you for purchasing the Strength Training Video Training Plan! This plan will give you a variety of strength training and core exercises, with video demonstration. This plan also lists ways to increase the challenges of each exercise. All videos for exercises are attached files in the daily log, available for download. The files are in 2 formats, one for Windows Media and another for iPod video. For questions or comments, please contact Jim Vance at jvance@trainingbible.com

Sample Day 1

This week is a collection of abdominal crunches and other ab exercises, utlizing a swiss ball.

Sample Day 2

Swiss Ball Crunch - Using a swiss ball, place low back to be supported by ball. Knees at 90 degrees, over ankles, hands behind head. Neutral spine position to start, raise up until shoulder blades are lifted.

Sample Day 3

Swiss Ball Eccentric Crunch - Using a swiss ball, place low back to be supported by ball. Knees at 90 degrees, over ankles, hands behind head. Neutral spine position to start with weight further back over ball, hips tucked under to avoid arch in low back. Focus on lowering shoulders further than regular crunch, moving slowly down, then lift.

Sample Day 4

Swiss Ball Crunch with Alternating Twist - Low back supported by ball, knees at 90 degrees, over ankles, hands behind head, nuetral spine to start, raise up to shoulder blades lifted. Twist rib cage, not using the arms, while elbows stay wide.

Sample Day 5

Swiss Ball High Crunch with Alternating Twist - Low back and hips supported by ball, with knees at 90 degrees, over ankles, hands behind head. Neutral spine position to start, raising up to shoulder blades lifted high, then two twists at the top. Knees stay same angle throughout movement.

Sample Day 6

Swiss Ball Knee Tuck - Start over the ball, walk hands out until into push-up position, glutes and inner thighs contract, back neutral, abs contract, shoulders and wrists in alignment. Use abs to draw knees into chest. Movement should be slow and methodical.

Jim Vance
|
TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science