D3 Multisport: Core Strength Program, Part I

The following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout is for you.

Most of these exercises are done with the Fit Ball [FB] a.k.a. Swiss ball, big ball, or Physio-ball.

*The exercises that have an asterisk were found here

www.byrn.org/core.htm and really encouraged me to research core strength even more.

• Days per week: 2-3 (max)
• For beginners, I recommend doing one set of 5-15 reps.
• I would start with Part I one day, Part II the next scheduled day etc.
• After you accomplish that, you can move on to doing Parts I & II and then Parts I, II, & III in the same day.
• Once you can accomplish D then you can add multiple sets.
• Go easy – these can hurt you for a few days.
• Quality over quantity!

Exercise 1: Crunches with the FitBall [FB].
Repetitions: 15-25
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. You can alternate opposite elbow to opposite knee if you wish.

 
Starting position (left), finish position (right).

Exercise 2: Back extensions on the FB
Repetitions: 12-15
Movement: Start with feet firmly on the floor, and the stomach on the FB. Using your trunk, lift your upper body to parallel on the ball (watch for over extension).

 
Starting position (left), finish position (right).

Exercise 3*: Superman on elbows
Repetitions: 45 seconds (s) – 2 minutes (m)
Movement: This is a tough one. You start out in a push up position with your elbows under you. Keep the elbows about 6” apart. Try to keep the shoulder blades together with no curve. Really flex your stomach region, you will feel this. Keep your back straight and your hips up. To make this even more challenging, try to keep moving your elbows out 2” every 15s or so. You body should be shaking on this one. If not, then move your hips up a bit.

Exercise 4: V-ups with FB
Repetitions: 10-15
Movement: Start out lying down with your arms extended over you head. Place the ball in between your arms. Slowly bring your arms (fully extended still) and your legs up and together creating a ‘V’ with your body. Transfer the ball to between your legs (this takes a little coordination) and slowly bring your legs and arms back to the original starting position. Don’t get lazy and bring your arms up and not your legs or vice versa. Work on these! They will get easier.

 
Starting position (left), ‘V’ position (right).

Ending position.

Exercise 5: Push-ups with FB
Repetitions: 10-15
Movement: Start out with your shins on the FB and your arms in the push up position. Try to do a few push-ups. Slowly walk your arms out (your feet should be fully extended on the FB ). Now try a few more. An advanced version would be performing the push-ups with your toes fully on the FB holding up your entire body. Even more advanced would be doing these with one leg.

 
Starting position (left), down position (right).

Exercise 6: Medicine ball twists
Repetitions: 25-30
Movement: Start out with butt on the floor, and your knees bent in front of you (picture 1). Start with the ball on one side and using your torso, twist to the other side and put the ball on the ground (picture 2), and then return to the other side. This is one repetition. I like to break up my set my passing the ball under my legs in the middle of the set (picture 3). Pass the ball quickly and from hand-to-hand under your legs and over the top of your knees. Your feet remain off the floor at all times.

 
Starting position (left), moving toward the right (right).

Twist to the right and return.

 
Passing the ball over and then under your legs.

Exercise 7: Supine Hip Extension on FB
Repetitions: 12-15
Movement: Start in the prone position, with your knees and hips at 90 degrees. Fully extend your hip, then return to the starting position.

Exercise 8: Crunches with the FitBall [FB].
Repetitions: 15-25
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. You can alternate opposite elbow to opposite knee if you wish.

 
Starting position (left), finish position (right).

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at
mike@d3multisport.com.