Core Goals for 2009

As stated in my previous post, measuring core strength isn't easy. So to set goals is difficult but I will make an effort. First, my long-term goal I will maintain my percentile standings with the half-sit-up test (60 seconds). For my long-term goal, I will work on maintaining plank positions for up to 60 seconds and do 3-5 sets worth; the same goal for bridges. My immediate goal will be to perform 2 core workouts per week; my short-term goal will be to develop a number of core routines that will hit all areas and can be easily rotated into my workouts. Finally, my back-up goal to will be to complete 90 full core workouts for the year (average 2/wk with time off). I will start my core routine with a quick workout I found in Runner's World using the following exercises:

• Superman
• Bridge
• Metronome
• Plank (I will advance to the plank lift later)
  
• Side Plank
  

Core Versus Abdominals

I typically do strength training on M-W-F and then do my core work on T-Th. Core exercises are quite different than just doing abdominal exercises. Abdominal muscles are just one set of muscles within the core; the others are the lower back, hips and glutes. They work together to provide the stability, power, and endurance necessary for physical activity. Fortunately, a quality core workout doesn't require a lot of time or equipment--just a few moves you do in correct form and consistently. So I can get a good core workout for about 15 minutes on those 2 days. Although my baseline measurements are in the 95 percentile for my age, the assessment only evaluates my abdominal muscles. In order for me to set goals, I will need to find additional ways to measure progress in the other areas--lower back, hips, and glutes--and what exercises I need to be doing to improve these. For now, I will be using a medicine ball core workout circuit developed for the UNC and then do more research.

Change In My Weekly Review Format

I now will be doing my weekly reviews directly to Blogger as Gabcast is now charging a fee--I learned something new!

Weekly Review.mp3

Fridays Strength Workout

Since I did pushing and pulling movements on Monday and Wednesday so I finish the week with combination moves. Because these moves use both upper and lower body, I tend to use light weights (dumbbells) and slightly higher repetitions. Here are the exercises which I do in a circuit doing 1 set of 20 repetitions.

1. Pull-Up with Leg Raises
   
2. Step-Up/Curl/Press
3. Romanian Dead Lift/Row/Triceps Kickback
4. Front Wood Chopper (incorporates squat and pullover)/Triceps Extensions
5. Dead Lift/Plank/Push-Up
6. Reverse Lunge/Shoulder Press

The exercises above hit all the major muscles and use combination moves for more efficiency. Again, I will use volume to measure progress (which may mean adding another round of the circuit). You have probably noticed that I don't do much specific abdominal work in any of these workouts. Since these moves tend to need stabilization to perform, I am getting a good amount of abdominal work but to makes sure I work more of my core, I will move these exercises to my "interval" days on Tuesdays and Thursdays.

Cardio Tip #1 - Pick Something You Enjoy

Make sure you choose an activity you enjoy when picking a cardio exercise. I like the stairmaster, so I use this most of the time and enjoy it. I enjoy using the treadmill for both walking and running but I use it sparingly because of my knees. I tolerate the stationary bike so it is only a once a week choice for me. I really dislike swimming, so it isn't on my list at all. Making sure you have a "go to" activity that you always enjoy and will keep you motivated to do your cardio work at least 3-5 days a week. If you choose something you dread, why would you bother?