Quick Core & Calf Routine

Deep into an Iron distance race, a weak core can give way to poor form. Also, if you’ve ever done a hillier course or pushed your pace too quickly you’ll notice how sensitive your calf muscles can be. Here’s a quick routine you can do in about 10 minutes. Tack it on to the end of any of your workouts. Start with 2 sets and work your way up! Questions, just shoot lauren@basetrifitness.com a note!

2-4 sets of Forearm Plank hold as long as you can each time

2-4 sets of the Plank Progression (Plank, Single Knee Taps -20, Double Knee Taps-20)

2-4 sets of 15-20 reps Superman or Bird Dog (back extension)

2-4 sets of 15-20 reps Bicycles or Lower Abdominal ‘Swimmer’ Kicks

2-4 sets of 15-20 reps Eccentric Calf Raise (push up with both feet, lower down on one foot slowly)

2-4 sets of 15-20 reps Concentric Double Calf Raise (push up with both feet, come down with both feet)

2-4 sets of 10-15 reps Step Up to Calf Raise (step onto a curb, step, etc) push up onto working leg try to balance for a moment and return to starting position

Finish with your regular stretching routine :)

 

More From The Blog…

Uncommon Coaching

All Entries
Over the next few weeks, I will be posting entries where I share how coaches and athletes can conceptualize training and programming in an effort to achieve the breakthrough performances that elude many age groupers. An athlete’s “dream” performance is not the result of the fanciest bike or the most…

A Green Light for Nutrition

All Entries
When it became clear that the pandemic would alter the 2020 racing season, I was motivated to try some new things as an athlete in the hopes that it might inform coaching decisions and how I write training programs in the future. One of the things I had always wondered…

The Tready: A Top Tool for Faster Run Splits

All Entries
The Basics Viewed by some as a monotonous torture device, the treadmill is actually an invaluable tool that can lead to faster run splits. Treadmill training offers an opportunity for athletes to improve their run mechanics while promoting mental resilience and discipline. Treadmill running should be introduced in a training…
Menu