Threshold Thursday: Core Strength Training Program From Taz

The Core Strength Training program shown below is what I have personally been doing for my triathlon weight training for the past 10 years. The exercises shown work on developing your core muscles. The training is broken into 4 segments that are done over a 6 month training cycle. Find a gym with an adjustable cable weight machine and follow the descriptions and photos for your Core Strength Training Program.

ENDURANCE PHASE
6 weeks - 2 x per week
light weight
20-30 reps
1st wk - 1 set
2nd wk - 2 sets
3rd - 6th wk - 3 sets
30 sec rest betw sets
STRENGTH PHASE
6 weeks - 2 x per week
increase weights per set
3 sets
set 1 - 15 reps
set 2 - 12 reps
set 3 - 8 reps (to exhaustion)
90 - 120 sec rest betw sets
MUSCULAR ENDURANCE PHASE
8 weeks - 2 x per week
moderate weights
3 sets
15 reps
30 - 45 sec rest betw sets
MAINTENANCE PHASE
6 weeks - 1 x per week
moderate to heavy weights
2 sets
15 reps
​30 - 45 sec rest betw sets

D1 Extension
front foot forward
toe toward weights
rock to back foot while pulling with opposite hand beginning palm up and finish at hip palm down
finish toward floor
keep shoulder back

Single Arm Lat Pull - High
front foot forward
toe toward weights
back foot for balance 
front leg bent 90 degree at knee
pull with opposite hand while rising and twisting  
minimal rise from high position

Single Arm Lat Pull - Horizontal
​front foot forward
toe toward weights
back foot for balance 
front leg bent 90 degree at knee
pull with opposite hand while rising and twisting  
full rise from horizontal position

Single Arm Lat Pull - Low
front foot forward
toe toward weights
back foot for balance 
front leg bent 90 degree at knee
pull with opposite hand while rising and twisting  
full rise from low position

Extension Rotation
stand perpendicular to weights feet slightly toed out 
hold handle with outside hand first
pull with outside hand & push with inside hand
cross close to body
rotate head while crossing
pull up & across body while rising from squat position

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Flexion Rotation
stand perpendicular to weights feet slightly toed out 
hold handle with outside hand first
pull with outside hand & push with inside hand
cross close to body
rotate head while crossing
pull down & across body to inside of opposite knee while lowering to squat position

Horizontal Rotation
stand perpendicular to weights feet slightly toed out 
hold handle with outside hand first
pull with outside hand & push with inside hand
cross close to body
rotate head while crossing
pull across body from a standing position
​legs slightly bent