Hi folks - as all of
our Runnerpeeps program alums know, I'm an evangelist of regular core strength
conditioning as regular part of your run, swim and bike training. Every
training season, I provide an education seminar on this topic for the program.
I also incorporate this into every training plan I provide. And, I
often ASK each you about this topic during 1:1 discussions. Simply
put, it is imperative to your endurance training to also spend time each week
tending to your core strength.
Some of you may
smugly say, "oh, no, not me, Jeffries.... I have the core strength of a
titanium anvil -- firm and strong. My gluts put Kardashian to
shame. And, I look terrific in my saucy
LuLu Lemon capris. No
worries." OK, great. Well, for the rest of you,
take this simple test. Simply hold a plank position for as long as
you can, without breaking form, and in proper position the whole
time. No need to tell me your results. Just use
this as a benchmark. This'll be a discussion point in our base
training phase over the Winter.
My belief is...
* if you hold plank
< 1min, you need to spend much more time each week developing this
strength. You have the core strength of a jelly
donut. Make core strength improvements a priority!
* if you hold
plank between 1 and 2min, you are in OK shape, but not
fabulous. Your core strength is like a jelly tot cookie... sorta
crusty on the outside, but squishy and soft in the center. No attaboys
for that. Make a commitment to improve this to +2min by end
of the Spring season. See workout
recommendation below.
* if you hold plank
between 2-3min, you're OK... while you're not titanium, you do have decent core
strength. I declare you an oatmeal cookie. I ask that you
simply maintain this goodness each week.
* if you hold plank
>3min, you are doing well. I declare you
a pretzel -- hard on the outside, hard on the inside. It is my
highest compliment. You are the pinnacle of cookie firmness : ) Keep
it up.
Here are some Q&A about this training, compiled by our crack reporting staff:
Q: Jeffries,
I really think coconut maroons are an underrated cookie.
A: That's
good information, thanks for sharing. However it isn't in the form
of a question and non-germane to the topic. Next
question.
Q: Jeffries, my core is
ridiculously fit. Pilates instructors gawk in jealousy. To showcase
my fabulous abs to the world, I often wear a jog bra to church. Do
you do that, too?
A: Um,
no. I’m Unitarian.
Q: Jeffries, I
have a sassy leopard skin unitard and matching yoga mat -- should I wear those
for these workouts?
A: Rock the
unitard.
Q:
Jeffries, these workouts make my core ache. You stink.
I hate these workouts.
A:
A bit of aching is fine to me… keep it up. And, thanks for the kind words!
Here’s the 20min training routine I
recommend – happy training!
