Work that Core, Pt. 1

I get a lot of questions regarding getting 6-pack abs or how to strengthen the core. Many people think that spending 20-30 minutes on the mat doing ab exercises on the ground is the best and even only way to hope to achieve a stronger core.

First of all, doing exercises that isolate the abs will not get you a 6-pack; you need an intensive cardio routine to burn the fat from around the abs, enabling them to pop out. You will never see your core if you don’t do the work necessary to remove the fat from around them.

Secondly, if you maintain proper form and keep your abs tight while doing your strength training routine with free weights, your abs will be able to get a workout as well.

So what exercises are good for the core besides the standard crunches?

I am a huge fan of using medicine balls to work the core. Medicine balls are very versatile and range in weight. One of my favorite exercises for the core using the medicine ball is the Roman Twist (some people call it the Russian twist as well…I have heard both variations to describe the same exercise).

So what do you do? Grab a medicine ball (I use a 10 pound one). Sit down on the ground and try to balance yourself on your butt bone by slightly leaning back and bringing your feet a little bit off the ground. Using your core to maintain your balance, hold your medicine ball in your hands and twist to one side. Try to touch the ball to the ground. Then twist to the other side and touch the ball to the ground. That’s one rep.

Remember to generate the force necessary for the movement from your hips, not your shoulders. Your legs should move a little bit as a result, and your shoulders should stay still.

This is a challenging exercise for even the most seasoned athlete because once the exercise becomes easy, you can make it harder by adding weight and changing how far you lean back. If you are having problems balancing on your butt bone, you can also do this exercise on a decline bench until you get better at balancing. All it takes is a little bit of dedicated practice.

I just got inspired

If you know me, you know that I am a huge fan of doing bodyweight exercises in addition to my regular weightlifting program. I watched a video on YouTube a few minutes ago and watched this man complete a series of bodyweight workouts using a TRX Suspension system that was designed for US Navy SEALS. I’ve used a suspension system before, but not that often. It’s hard. Really hard. But it’s effective. I just thought I would share this video with you. I may even dig up the $150 it takes to get one of these for myself. It will go nicely in the basement room that I envision.

Check one out here: http://www.performbetter.com/detail.aspx_Q_ID_E_4917_A_CategoryID_E_231 .

Why I like Pushups

So I felt like writing about pushups today. I don’t know why, but I had the urge. Many people think that pushups aren’t worth putting into their workouts, but for me, pushups, just like pullups, are a staple of my workouts. Why? Because they work more than just the chest. Pushups target the triceps, biceps, and lats too. Additionally, when done correctly, pushups also challenge your abs, because your core is acting as a stabilizer to keep your body in the correct position. Also, there are several variations of the pushup that you can do to specifically target certain muscles, such as the diamond pushup to target your triceps or the wide pushups for your back.

And let’s not forget that pushups are hard, and effective. Period.

How do you work out?

If you’re reading my blog, you probably work out to get faster, stronger, and quicker in order to perform better in a sport. So, what do you do to achieve these goals?

Simply put, you have to mimic your sport in order to get faster, stronger, and quicker. For example, if you are a soccer player, you must do sprint work, work to develop quick feet, and functional strength in order to holding off other players while protecting the ball. So, when you’re working out, do exercises that simulate soccer movements.

You may be asking, “what does that mean for me?” This means that when you’re in the weight room, lift for function. You’re not an Olympic lifter, so limit those exercises that are directed towards bodybuilding. You may also be asking “well, how do I design a workout that focuses on functional training?” First, you need to analyze your sport. Does your sport require a lot of sprinting, jogging, and walking in various intervals like soccer? Or does it require a series of quick, explosive movements like tennis? Once you figure that out, you then need to pick exercises and drills that mimic your sport’s movements.

Lesson: Don’t do the bodybuilding exercises that you may find in a lot of popular fitness magazines. Usually those magazines are directed towards people who want to get bigger and stronger in terms of how much they can lift, not towards athletes who require functional training.

Stay tuned, I will be writing about what kinds of exercises people can use to achieve their fitness goals.

Best Fitness Tip Ever?

A few minutes ago I was reading one of the fitness newsletters that I subscribe to. The focus of it was “1 Huge Tip for Fat Burning & Muscle Building.” I was expecting this complex, science-based training method; however, I was surprised when I found out that the tip was actually to make sure each time you go to the gym, aim for a personal record. This means trying to lift heavier or to get more reps with the same weight. I was taken aback for a second because to me, that’s a given. After years of working with my college strength coach, Coach Fred Cantor, I have it ingrained in me that I lift a little heavier during each workout. This rule is part of the foundation that guides my workouts. But I guess most people don’t think to try to set a personal record or to change their workout in order to maximize results. I know from experience that this principle works, and should guide your workouts as well.

So, the next time you’re training, don’t be complacent. Push yourself, and don’t waste an opportunity to realize your potential. However, when pushing yourself, be safe, and do not sacrifice your form for additional weight.

Have a great workout today.

A Note to Remember

So what’s the most important thing to remember while you’re training? Is is to try to get as much weight or reps in as possible? No! The most important thing to remember is to have proper form. As my track coach said at yesterday’s practice, the foundation of sprinting (and any kind of conditioning) is having proper form. When the foundation is broken, anything that you try to build on top of it will fail. So please, do not sacrifice form for weight. You will only get hurt in the long run.

Introduction

Welcome to my blog focusing on providing strength and conditioning articles and tips with athletes, those who train like athletes, and anyone else with a passion for fitness. Expect articles where I share my knowledge, and anything that I’ve picked up from my experiences playing soccer and running track at the Division I collegiate level. I am preparing to earn a certification to become a Certified Strength and Conditioning Specialist (CSCS) and I will also share what I learn through that process here.

Be sure to visit www.yourtraininggear.com for a discussion forum with other athletes and trainers and to find equipment to perform common conditioning drills on your own without having to spend a fortune.

My Fitness Philosophy

I believe in keeping it simple. The basic exercises, thrown in with a few variations here and there, are the most effective and tough workouts any athlete could wish for. There are six movements that really constitute human bodily movement; the deadlift, the squat, the push, the pull, the twist, and the lunge. Human motion, especially in sport, are all based around those six basic movements. Another critical factor of human motion is the fact that motion is not isolated, meaning that the body moves as a whole. Therefore, my workouts incorporate exercises using those six motions, and rarely focus on exercises that work only one muscle or joint at a time. Of course, I also believe in some staple exercises, especially the bench press and squat. Every one of my workouts also has a variation of the pull-up and push-up, not only because of their push/pull qualities, but also because these exercises recruit a number of stabilizer muscles during the actual movement, giving the athlete a good multi-joint workout.Here is an example of one of my workouts, called the DT Workout. This is suitable for relative beginners, people who have a base in weightlifting but who may not have yet reached that hardcore level. I would do this workout twice a week for four weeks and then move on to a new workout (must prevent the body from adapting to one particular workout in order to consistently see gains); the athlete should feel gains in strength, and towards the end of the four weeks, should have increased the weight used for those exercises requiring weights.

The athlete should rest 35-45 seconds in between each set, and repeat the entire circuit once, going through the complete circuit for a total of two times.

Day 1

5 pull-ups

15 push-ups

8 squats while holding a dumbbell overhead

5 floor wipers

10 dips

8 good mornings

10 wood chops with a medicine ball to each side

10 lat pull downs

10 deadlifts

Day 2

5 pull-ups

10 burpees

10 lunges w/twist (use either a weight or a medicine ball, lunge down, making sure the knee does not move past the front of the toes, and twist the upper body towards the knee that is pointed in front of the body)

10 upright rows (use dumbbells or a barbell)

10 squats (with barbell)

10 bench press

10 scoops (on a bench; lay down as if you are going to do reverse crunches,bring your legs up straight like a leg raise, bring your knees towards your chest, then back down to the original position; this sequence is one scoop)

10 calf raises

15 push-ups

Here’s a demonstration of floor wipers from Josh Hillis, whose blog I really enjoy reading.

Enjoy. Have a great workout today.