Co-Pilot Core
So for the core, since there is still alot that I can’t do yet, I decided to have AI help me with this one. I’ve used gemini to help write some core programs and ChatGPT. So I turned to Co-pilot for this one. I’ll be sticking to this one for the 16 weeks;
“Absolutely! Here’s a 16-week core training plan tailored for a triathlete, focusing on building strength and stability to enhance your performance in swimming, cycling, and running. This plan includes 3-4 days of core workouts per week.”
Weeks 1-4: Foundation Phase
Day 1:
- Plank: 3 sets of 30 seconds
- Bicycle Crunches: 3 sets of 15 reps per side
- Russian Twists: 3 sets of 20 reps
- Superman: 3 sets of 15 reps
Day 2:
- Side Plank: 3 sets of 20 seconds per side
- Leg Raises: 3 sets of 15 reps
- Bird Dog: 3 sets of 10 reps per side
- Mountain Climbers: 3 sets of 20 reps
Day 3:
- Dead Bug: 3 sets of 10 reps per side
- Reverse Crunches: 3 sets of 15 reps
- Plank with Shoulder Tap: 3 sets of 20 taps
- Flutter Kicks: 3 sets of 30 seconds
Weeks 5-8: Strength Phase
Day 1:
- Plank: 3 sets of 45 seconds
- Bicycle Crunches: 3 sets of 20 reps per side
- Russian Twists: 3 sets of 25 reps
- Superman: 3 sets of 20 reps
Day 2:
- Side Plank: 3 sets of 30 seconds per side
- Leg Raises: 3 sets of 20 reps
- Bird Dog: 3 sets of 15 reps per side
- Mountain Climbers: 3 sets of 30 reps
Day 3:
- Dead Bug: 3 sets of 15 reps per side
- Reverse Crunches: 3 sets of 20 reps
- Plank with Shoulder Tap: 3 sets of 30 taps
- Flutter Kicks: 3 sets of 45 seconds
Optional Day 4:
- Hollow Hold: 3 sets of 20 seconds
- V-Ups: 3 sets of 15 reps
- Side Plank with Leg Lift: 3 sets of 10 reps per side
- Bicycle Crunches: 3 sets of 25 reps per side
Weeks 9-12: Endurance Phase
Day 1:
- Plank: 3 sets of 1 minute
- Bicycle Crunches: 3 sets of 25 reps per side
- Russian Twists: 3 sets of 30 reps
- Superman: 3 sets of 25 reps
Day 2:
- Side Plank: 3 sets of 40 seconds per side
- Leg Raises: 3 sets of 25 reps
- Bird Dog: 3 sets of 20 reps per side
- Mountain Climbers: 3 sets of 40 reps
Day 3:
- Dead Bug: 3 sets of 20 reps per side
- Reverse Crunches: 3 sets of 25 reps
- Plank with Shoulder Tap: 3 sets of 40 taps
- Flutter Kicks: 3 sets of 1 minute
Optional Day 4:
- Hollow Hold: 3 sets of 30 seconds
- V-Ups: 3 sets of 20 reps
- Side Plank with Leg Lift: 3 sets of 15 reps per side
- Bicycle Crunches: 3 sets of 30 reps per side
Weeks 13-16: Peak Phase
Day 1:
- Plank: 3 sets of 1.5 minutes
- Bicycle Crunches: 3 sets of 30 reps per side
- Russian Twists: 3 sets of 35 reps
- Superman: 3 sets of 30 reps
Day 2:
- Side Plank: 3 sets of 1 minute per side
- Leg Raises: 3 sets of 30 reps
- Bird Dog: 3 sets of 25 reps per side
- Mountain Climbers: 3 sets of 50 reps
Day 3:
- Dead Bug: 3 sets of 25 reps per side
- Reverse Crunches: 3 sets of 30 reps
- Plank with Shoulder Tap: 3 sets of 50 taps
- Flutter Kicks: 3 sets of 1.5 minutes
Optional Day 4:
- Hollow Hold: 3 sets of 40 seconds
- V-Ups: 3 sets of 25 reps
- Side Plank with Leg Lift: 3 sets of 20 reps per side
- Bicycle Crunches: 3 sets of 35 reps per side
Christopher Sandoli 
Leave a comment