Mine is basically:
rope crunches (alternate with decline situps) 2 x ~20 reps
weighted hanging leg raises 2 x ~10 reps
1-2x a week
all sets with maximum intensity
what do you think about it?
looks a little light on sets.. but idk.. it seems like it's best to do what you finds works best for you when it comes to abs
one thing i definitely like to do on weighted ab exercises is a huge drop set on the last set.. kill the **** out of your abs especially on those rope crunches..drop it by 10lb increments as many times as you can.. 6-7-8 times
also not a fan of any kind of situp, they seem to strain the rest of the body as much as they target the ab muscles
i do that. and i also recently got the book combat core and i have a lot on dr mcgill and have one of his DVDs as well. i do something for my trunk every workout
you can call me "ozzie" for short.
Standing cable crunches
DB side bends
Full hanging leg raises (feet to my hands)
The term "abs" drives me ****ing nuts since it is not just your rectus abdominis that you need to train; it's also the erectors, obliques, and transverse abdominis.
i basically have kimbo slice punch me numerous times in the abdomin while squeezing on impact....
i actually did them today, my routine consists of:
Bare with me, im not positive of the proper names for some of these workouts.
ab coaster - warm up set, 3 sets of weighted (keeps abs tight the whole time)
leg lifts (where you hold your self up with your elbows with your feet dangling and back against the pad)- 1 warm up, 3 weighted sets with super sets of 5 without he weight
declined sit ups- 1 warm up set, 3 weighted sets with either holding weights out over my head or someone tossing me a medicine ball on the way down (abs are also tight the whole time, never laying all the way back, catching myself right before my back hits the workout bench)
ab coaster side raises- same as first workout
exercise where you sit on the floor and stick your feet out but off the ground so your abs are being used and you take a weight and move it from one side to the other.
planks- 4 sets of 1 minute, sometimes.
all this is done within a hour or so, i take very minimal breaks
just because i started watching his youtube fights right before the ufc fight, i now know better...
ehhh lost interest after the seth fight
i havent seen the ones you mention, ive only seen a few...