The 4x7 Endurance Core Workout

If I were to boil down our approach at Transition Area, we want you to achieve the following:

TRAIN FEWER HOURS DAILY and PUT IN MORE WORK OVER A SEASON

As longtime TA athletes know, the foundation of your athletic development is consistency.  Consistency gets you to that magic goal of training less per day, but training more quality hours over a season.  How?  A smart training plan, regular sleep and recovery, healthy nutrition and fueling.  

To physically prepare your body, we need to activate a set of core muscles that lay dormant in most people.  These specific core muscles are key to holding your hips and trunk tight as you swim, bike, and run.  This minimizes injury and maximizes power transfer.

The program is pretty simple: seven workouts in less than 7 minutes, done four days a week.  Each workout is a bodyweight exercise that doesn’t require equipment.  

The 4x7 Endurance Core  ​

To give you a flavor of what it takes, here's Day #1 of the workout:

1. Hip Mobility / Standing Flexion Extension 1x10 (each side)
2. Standing fire hydrants (forward) 1x10
3. Standing fire hydrants (reverse) 1x10
4. Side planks 1x10
5. Russian throw downs 1x50
6. Spider-Man pushups 3x12
7. Single leg squats 1x10

It’s up to you to figure out when / where to execute these workouts.  But some examples are:

• Right after getting up and before breakfast
• 10pm, a few hours after dinner and before bedtime
• While watching a bit of TV
• During the normal mid-afternoon lull at work, if you can get away.

YMMV.  If you have a favorite time, write in and let me know.

Consistency is king.  Enjoy folks.