Core Strength & Power Intermediate to Advanced
23 weeks - $59.99
Total Hours: 58
Total Hours: 58
This program is the same as our 4-month version, but it adds a few extra months that proceed into maximum strength and power phases. This is a great program for athletes who are more experienced in strength and conditioning, who have more time to get ready for their season or who want to take their performance to new heights. This program will not only prevent injury and improve performance, but it will take you strength and power to new heights on the bike, the run, or in the pool. See what an all-inclusive core strength-training plan can do for you. This plan is for those who have at east one year or more of training under their belts, who do not have any physical limitations, cervical, lumbar and lower extremity injuries or problems due to the powerful and explosive movements involved in the final phases. Athletes must be 16 y/o or older to participate. If you have 6 months to your season and are ready to go to the next level, then this is the plan for you!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #2
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #3
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #4
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #5
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #6
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #7
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #8
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #9
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids