Doing Core 4 days a week? Thoughts?

What kind of injuries have you had? I'm not sure copious amounts of push ups will fix most running related injuries. I might be inclined to swap some of the push up variations for more bridge variations and other single leg squat/hinge work. Also, eccentric calf drops.

As for days per week. Think of 4 as a minimum during your off season buildups.

What event do you run?

If you're event is longer than 800, this is way too much.

I adjusted a few things for you...

DAYS: M, W, F

Push ups

Front Plank

Side Plank

Supine Plank

Dips

DAYS: T, TH, S

Wall sits

Body squats

Lunges

Single leg squats

Split squats

Whatta about your legs? wrote:

I adjusted a few things for you...

DAYS: M, W, F

Push ups

Front Plank

Side Plank

Supine Plank

Dips

DAYS: T, TH, S

Wall sits

Body squats

Lunges

Single leg squats

Split squats

This looks much better.

I would also add heel drops.

You are getting injuries so you decide to put your body through more stress with these exercises? How about focusing on recovery so your body can become stronger before you stress it again? People on this board don't know shit about recovery. Get a book on athletic recovery.

Maybe everyone's different, but I find that I'm more prone to getting injured once I stop/neglect doing strengthening work.

Strengthen work makes me more durable, which lets me work a bit harder without injury concern, which helps me improve as a runner.

Smooth Playa wrote:

So I've been starting to train for my indoor track season. I've dealt with injury issues before so I decided to focus a lot on my strength. I've been thinking about alternating between these 2 workouts:

1:

Front Plank

Push ups

Side Plank

Elevated push ups

Supine Plank

Decline push ups

2:

Cobras

Push ups

Bridges

Elevated push ups

Supers mans

Decline push ups

Boats

Thinking about doing this every other days for a total of 4 days a week.

I do core every day for 40 minutes, cut out the push-ups, only Mo benefits from them. Sit-ups? Nordic hamstrings? Balance work?

Do they have core competitions? If so, you should do well.

Spec the ficity wrote:

Do they have core competitions? If so, you should do well.

Having

Cobras

Push ups

Bridges, is really nice one..

If you are new on strength stuff, I would recommend doing only body weight circuit training first 8-12 weeks or longer. You could include the planks into the circuit training sessions. Just don´t try to hold the plank X minutes, stop before your form breaks down. Keep your elbows wide enough, don´t hang on your shoulders, engage the lats, keep the neck straight. Don´t overuse your hips (butt too up), you´re not trying to strengthen/tighten the hip flexors and possibly create a pelvic tilt, you need to fully use the core. Stop if your butt/hip area starts to go down.

But I think that doing planks 4 x in a week could be too much for your rotartor cuff in your shoulder area. Your arms and the tiny balancing muscles and joints in your shoulders and lats probably fatigues first --> form breaks down. You can work the core even completely without doing a single plank, i.e. one leg exercises will activate the core and other balancing muscles effectively. Hill sprints, and normal sprints will make the core stronger in a more running spesific way. Although planks are very effective also for your back, but don´t overdo it. You can strengthen the back too by many other exercises than by planks.

In general strenght training you need multiple different exercises (about 10-12) in order to built a balanced body that doesn´t break down when you move towards weights, more spesific movements, or doing more planks.

I suggest to save more energy towards running. You would really benefit from a strength training expert who knows the right techniques.

OP, U.N.O. gave you great advice.

Thank you, Coach.

Bridges. Many variations.