Core workout rep's / duration

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April 28, 2018 at 2:09 pm #9588

Alan Russell
Participant

Hi,

I use Scott’s Killer Core a couple of times a week as a warm-up for other strength sessions and do 4 reps (either in total, or per side as applicable) / 6 seconds for isometrics based on this: https://uphillathlete.com/diy-skimo-strength/, which recommends 2-4 rep’s / 4-6 seconds.

However I’ve also seen the following:
– 10-12 rep’s / 5-6 seconds per side: https://uphillathlete.com/10-tips-for-training-your-core-for-ski-mountaineering/;
– 5 rep’s / 10 seconds: https://uphillathlete.com/how-to-do-core/;
– 6-8 rep’s / 6-10 seconds: https://uphillathlete.com/uphill-athlete-8-week-mount-blanc-training-plan/;
– up to 1 minute hold: https://uphillathlete.com/kis-strength-mountain/
so I’m wondering if I might be better to increase rep’s / duration, or if the variations depend on the exercise / the goal of the workout. Any advice welcome.

Alan
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Posted In: General Training Discussion

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Anonymous on April 28, 2018 at 4:57 pm #9589

Alan;

You can use these exercises as general conditioning by doing more 10+ reps with lower resistance or you can focus on increasing your maximum strength by making the different exercises more challenging (weight vest, heavy shoes, bigger dumb bells etc) and do low (4-6) reps with with more sets and longer rests between sets.

There is no one way to use these. As with any training: What is your goal?

Scott

Participant

Alan Russell on April 29, 2018 at 6:52 am #9591

Thanks Scott,

My understanding (based on TFNA and UA) is that the goal with the strength exercises is (in a simple form), to get strong enough, and then maintain it. In the context of a training plan, I’m thinking the goals (again in a very simple form) would be:
– Transition Period – assess strength, address weaknesses, and prepare the body to train harder with general conditioning, so 10-20 rep’s or build up to 1 minute for isometrics x 2+/week;
– Base Period, max strength – Pick the hardest core exercises (probably about 4) and do 4-10 second holds or 2-6 rep’s x 2/week.
– Other times (Base Period ME, Climb specific, Tapering, Peak) – maintain strength with the hardest exercises 1x/2wks.

Does that seem sensible?

Alan

Inactive

Anonymous on April 30, 2018 at 5:52 pm #9600

Alan;

That’s a very reasonable approach and should work well.

Scott

Participant

Alan Russell on May 4, 2018 at 11:32 am #9668

Thanks very much Scott, that’s great.

Alan

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