Core training

statiknights · Post by **statiknights** » February 5th, 2008, 11:39 pm

Hi, I'm a college student who spent part of last semester on the crew team at my university. Due to work, classes and time constraints I had to drop crew to keep my grades up. I do however hope to start up with the team again next fall.

I'm already doing my erg and working on my stamina for the distance. I can find information for my erging and weightlifting in other posts on this forum *although tips in either of these catagories are welcome* what I wanted to find was a solid core routine to start my workouts in the mornings.

Also when should i perform my core during the workout, we always did it prior to going out on the water, but it might be better to warm up on the erg prior to core. I'm not sure on that so this is why I'm asking.

Anyway thank you for any help you can provide. My hope is to be in the best shape possible for the team in the fall.

Ray79 · Post by **Ray79** » February 6th, 2008, 6:13 am

http://www.concept2.co.uk/guide/guide.p ... _stability

There is some stuff on core stability in the C2 training guide (link above). Additionally, things like planks and other core hold exercises, and balance exercises will all be good for you. Use a fit ball for balance exercises just dont hurt yourself when you fall off it. You can even do them while watching TV or something.

TabbRows · Post by **TabbRows** » February 6th, 2008, 11:06 am

Also, the Mayo Clinic has a Core Exercise Program.

Here's a link to it from the CNN.com site, with links to slides showing the routine.

[/url]http://www.cnn.com/HEALTH/library/SM/00071.html[url] For others out there reading this th ... Good Luck.[/url]

almostflipped · Post by **almostflipped** » February 6th, 2008, 3:02 pm

Also when should i perform my core during the workout, we always did it prior to going out on the water, but it might be better to warm up on the erg prior to core. I'm not sure on that so this is why I'm asking.

Generally teams do core work before practice because no one wants to do it afterwards. That answer is serious, core work seems to be the most common element of workouts that is dropped when an athlete is tired. So really the question is, do you truly believe you will get it done when you are tired (be honest with yourself, you only stand to benefit from this level of self-awareness)? If not, then I would recommend a short warm up, followed by core work, followed by erging. If so, then do your erg piece and follow it up with core work.

As for a specific workout, I say keep it simple. Crunches, leg lifts, side ups, alt. crunches, twists, scullies, and planks. That will work pretty much every major muscle within the "core" area. No need to do them every day, 3x a week is fine. Combine this with a reasonable lifting program that uses compound motions and you will be fine.