Can you explain the anti rotation day are you supposed to do every variation of the pallid press
Anti-rotation is resisting against rotation at the torso. Imagine wrestling and trying to keep your body somewhat straight while your opponent is attempting to gain leverage (as a quick example).
Master the pallof press first, then you can start adding in variation to progress based upon sport specific goals. For most, the pallof press is good. For baseball infielders, the ability to resist rotation is what allows them to scoop up a ball on the run and throw it to first without falling over, so working the pallof from the lunge and other variations will be very useful.
abs twice a week, on sqt. days its hanging leg rise, of DL days its using a landmine with a twist
Not so much anymore because I've given up my more athletic endeavors and will stick to owning old men in flag football, but I used to try to incorporate unilateral pressing as a combo pressing + "anti" movement. 1 arm DB bench can be challenging, 1 arm o/h press (I prefer the landmine press if you have access). They're good bang for your buck movements
Haven't had sore abs the next day in awhile until I switched my routine based on the ar***** this is what I came up with let me know what you think
-Ab Wheel Rollouts 3X8-18
-Offset Waiters Walks 3 Sets 50 Yards Per Side
-Band Resisted Jackknifes 3X8-16
-Pallof Press 3X8 2 Sec Hold Per Side
-Kettlebell Windmills 3X16 Per Side
-Russian Twist 3X50
-Front Plank 1 Min Both Sides 1 Min Each Front Again 1 Min
I would highly recommend reading that tnation article. It will answer your questions. If you have anymore, read it again.
If you dont listen to anything else remember this, stop majoring in the minors.
you can call me "ozzie" for short.
Its the roll out type work that will always leave you sore. The roll outs are an eccentric movement, and will induce the most muscle damage. Roll outs and dragon flags are a sure way to have sore abs the next day, but (as mentioned above) DOMS is not always an indicator of progression....
I like to hit my core twice a week but i hit it kinda hard with 10x10 leg lifts and decline twist sit ups and always on leg day. Not sure why on the last part just feels good to finish legs with some good core work.
I've read a lot of posts describing days or hours dedicated solely to core work. My thoughts are as follows.
1. Strong core is essential.
2. Dedicated "core" exercises are often not needed and inefficient.
3. I suggest for a strong core SQUAT heavy and often. Preferably front squats if core stability and strength are goals. Balance 315 or even 225 on traps for 3+ reps and then evaluate what worked core harder that or your fancy Russian plank or weighted plank. Another goodie is overhead squats.
5. I guarantee someone who can front squat heavy has and will develop more core strength then someone who does legs bare minimum and devotes time to "core work"
The major issue comes in developing and strengthening the deep stabilizer muscles in a way that will enhance the ability to squat and deadlift. This is especially important when there is an imbalance in strength between the global and local core, as there is in many strength athletes. And this is where bridge work becomes essential, in developing the local core.
On my Off days 4x/week;
30 weighted crunches using 10lb plate (10 reps each left/middle/right = 30 crunches)
30 weighted leg raises using 10lb plate (10 reps each left/middle/right = 30 leg raises)
60 second plank
45 second side-plank x2
Takes about 5 minutes total, maybe lil' more
I actually agree with you when it come to more experienced lifters who have achieved a truly strong core from compound lifts like mentioned. Then it can be perfected with focus on minor improvements to stability and imbalances. I just feel a majority of lifters I see in many gyms think they can skip the true strength builders and focus on doing 30 sec or min long planks and get strong core... They will get real good at planks sure but true pick up heavy weight and lift it strength wont be achieved