Core, How and How Often?
- 05-25-2013, 02:39 PM
- 05-25-2013, 02:57 PM
I like to do them after lifting but before post workout cardio. I'll hit it twice a week usually Monday and Thursday. I really like hanging leg raises, Russian twists with a ball and try to work in some other exercises but those are my favorite. I've also done the Ab ripper x workout at home and feel that is good to go through from time to time.Board Rep for PHWSupplements
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- 05-25-2013, 02:58 PM
Good topic. I try hitting something at least 3x a week, even if its just doing planks in my living room. I intend to hit them on my lower days and on one of my 'off' days when time permits. I've grown fond of ab rollouts with a cambered bar and banded standing crunches recently. I'll dangle an orange or blue band, get into a squat stance while holding the band, and explode downwards with it. Just don't let it slip from your hands...then that's called autoerotic asphyxiation.
I'm definetly subbed to gain some more knowledge on it.
05-25-2013, 03:05 PM
I think I'm going to begin doing them heavy on both lower days and then do a repetition type work on Sundays (timed planks, etc.)
I already do a good deal of walks for core (farmers, suitcase, etc.) but I'm going to increase my variety and add in a lot more direct core work now.
Along with PC, but that's a topic for another thread
05-25-2013, 03:09 PM
05-25-2013, 03:14 PM
2-4x/week for about 10-20 working sets per week. DB side bends, cable/band standing crunches, and rollouts are my staples, but I've recently re-incorporated band trunk rotations.
M.Ed. Ex Phys
05-25-2013, 03:17 PM
05-25-2013, 03:17 PM
Planks are always my go to for developing core strength.
"The only good is knowledge and the only evil is ignorance." - Socrates
05-25-2013, 03:20 PM
05-25-2013, 04:44 PM
05-25-2013, 05:30 PM
Weighted planks are my favorites, but I'm growing fond of the cambered bar rollout AND the dangling chain front squat hold.
I'm trying to really bring my core up, so I'm 4x/week right now; do them on all training days.
Don't worry, man, someday I'ma be nobody too.
05-25-2013, 06:28 PM
05-25-2013, 06:31 PM
05-25-2013, 09:13 PM
05-26-2013, 07:17 AM
05-26-2013, 10:18 AM
I have been hitting them 3x a week in regular workouts.
Think I need to add in Planks- seems that is something that many here like.
05-26-2013, 11:35 AM
If it is really a week point I'd say with every session if possible, but watching overall weekly volume. Currently I am hitting them hard on my two GPP/Prehab/Neglected(akaWeak like my abs lol) sessions a week.
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05-28-2013, 09:42 AM
I don't do very much trunk or hip flexion. I prefer to work the rectus abs via anti-extension (i.e.: roll outs).
We can divide this into the local vs. global core. Local core are the deep (spinal in many cases) stabilizers that produce very little gross movements. These are postural muscles, and exhibit different levels of tone based upon position and load.
Global would be the muscles that are [generally] more superficial, and produce more gross movements (trunk flexion, extension, rotation, etc.).
Imbalances between the two are often what leads to injury, and often also what limits performance (or technique) during heavy load bearing movements. Generally, the imbalance goes global > local.
I break the core movements down into something like this:
Anti-extension/flexion (roll outs)
Anti-rotation (pallof press)
My suggestion is to try and place a heavy emphasis on the statics and anti movements, working some form of them every other day. Then do rotation and trunk flexion once a week.
05-28-2013, 11:09 AM
05-28-2013, 11:10 AM
M.Ed. Ex Phys
05-29-2013, 10:41 AM
05-29-2013, 10:46 AM
05-29-2013, 10:50 AM
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.
05-29-2013, 10:50 AM
05-29-2013, 11:04 AM
05-29-2013, 12:22 PM
05-29-2013, 01:19 PM
05-29-2013, 01:47 PM
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
06-01-2013, 09:43 AM
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
06-01-2013, 03:39 PM
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.
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