Core building exercises

[blm]

What are some of the most preferred core building exercises?

[Stonecold54]

like an apple core? I didn't realize there was an anatomical muscle called the core?

[YellowJacket]

Originally Posted by Stonecold54

like an apple core? I didn't realize there was an anatomical muscle called the core?

Fail

[THE BOUNCER]

Originally Posted by Stonecold54

like an apple core? I didn't realize there was an anatomical muscle called the core?

just help him and stop being difficult for the millionth time.

blm, squats and deads are traditional cor movements. maybe be a little more clear with what your goal is.

[blm]

Originally Posted by THE BOUNCER

just help him and stop being difficult for the millionth time.

blm, squats and deads are traditional cor movements. maybe be a little more clear with what your goal is.

The guy is gone forever and re-appears a bigger asshole than he already was

I'm starting to have some lower back problems and I feel it's because my core muscles are not strong enough or focused on enough.

[redback]

deleted

[YellowJacket]

Ive been doing squats and at the peak of the top, popping my hips/hip drive. This is big in the fight game but Ive found that my core/hip strength is insane now.

[Shibby]

Maybe you could try something like this

L-Pull-up

[THE BOUNCER]

Originally Posted by blm

The guy is gone forever and re-appears a bigger asshole than he already was

I'm starting to have some lower back problems and I feel it's because my core muscles are not strong enough or focused on enough.

do you dead lift at all? doesn't even have to be very heavy.

how about abs, have you been working them? a weak abdomen can cause many problems.

if i were to take a guess, i would say your training has been lacking hasn't it? haven't done legs much lately have you?

[blm]

Originally Posted by THE BOUNCER

do you dead lift at all? doesn't even have to be very heavy.

how about abs, have you been working them? a weak abdomen can cause many problems.

if i were to take a guess, i would say your training has been lacking hasn't it? haven't done legs much lately have you?

I have not done deads in a very long time. As far as legs, I have been hitting them more than the rest of my body because of this fact. I try and do abs 3 times a week.

I know I have a lot of lower back aches because I sit in my work truck driving from one site to another everyday all day.

Yes, my training as a whole has been very hit or miss because of my long hours. Things have slowed down and I am trying to get back into a good routine again. I need to sit down and actually come up with an actual program and stick to it.

[THE BOUNCER]

do some light deads just to get those muscle strong and working again. watch the posture, try and sit up straight.

[Stonecold54]

have you tried a therapeutic massage? I am serious.

[NYCmitch25]

The Core Calculator
By Carl Valle C.S.C.S USATF II
For Elitefts


The purpose of this article is not to argue the needs or philosophy of core training, but to quantify loading methods by giving core exercises stress values. Some experts will justify huge volumes of reps while others will argue that the abdominal and low back will be prepared by indirect work from deadlifts, Olympic lifts, and squats. Many performance coaches will most likely fall in the middle, and agree that much of the high intensity loading will help indirectly but some isolation work can help assist core strength. My beliefs are that core training should include both moderate loading protocols and include the stresses from absolute strength. Core training is nothing new, but here are some common methods used to improve spinal strength and they are ranked form low to high-intensity. Whatever the philosophy, this simple way to quantify core training will help you track volumes of what you are doing to prevent injury. Many times athletes will over train or under prepare the core, a path that could lead into injury of the skeletal system.

(1) Classic prone exercises- Movements on your side, back, and front such as sit-ups, crunches, and other means are the lowest of intensity but isolate the most directly. This type of work requires huge volumes to be effective.

(2) Medicine ball Training- This method uses a weighted ball and loads flexion, rotation, and extension of the spine. Since most of the balls range from 2-16 pounds, the stress of the movement patterns is in fact higher then most prone exercises.

(3) Physio ball and dynamic movements- The advanced exercises that use physio balls stress the body by making the spine act as a bridge between the hand and leg contact points. Other movements that require the core to transfer stability or energy in bridge-like exercises are more demanding the medicine ball training.

(4) Special Strength exercises-Reverse Hyperextensions and trunk chops with 45 pound plates are those of the highest intensity save absolute exercises like squats and deadlifts. Although they may isolate, the loads are very high and must be considered the most intense direct core work.

(5) Absolute Training- Heavy weightlifting, sprint training, Olympic lifting, and plyometrics are the most demanding but rarely identified and included into the calculations of training volume.
The first step in calculating core volume is to think in units instead of reps. An example is that one crunch might be one unit and one medicine ball twist equals two-five units. Squats might equal 20-50 units depending on the time under tension and load. While not perfect or exact, looking at the five categories above and adding up the totals one can gage if their training is on the mark. Here are the multipliers:

Classic prone exercises- This method should include a multiplier of 1-3
Medicine ball Training- This method should include a multiplier of 5-10
Physio ball, and dynamic movements- This method should include a multiplier of 10-15
Special Strength exercises- This method should include a multiplier of 15-20
Absolute Training- This method should include a multiplier of 20-50


Example calculation would be 3 x 25 side crunches and 4 sets of 8 physio ball roll-outs. Doing the math the volume would be 3 x (1 x 25) + 4 x (10 x 8) or 395 units. As you can see the numbers add up quickly so athletes can be doing thousands of units per day. In summary, this way of calculating volume better evaluates the true amount of work done in training. Like any part of training, the balance must be precise to achieve optimal results and the core calculator can help you do just that. If one quantifies the work of the core as accurately as bench numbers and squat percentages then the training will be far more effective.

[Stonecold54]

Originally Posted by NYCmitch25

The Core Calculator
By Carl Valle C.S.C.S USATF II
For Elitefts


The purpose of this article is not to argue the needs or philosophy of core training, but to quantify loading methods by giving core exercises stress values. Some experts will justify huge volumes of reps while others will argue that the abdominal and low back will be prepared by indirect work from deadlifts, Olympic lifts, and squats. Many performance coaches will most likely fall in the middle, and agree that much of the high intensity loading will help indirectly but some isolation work can help assist core strength. My beliefs are that core training should include both moderate loading protocols and include the stresses from absolute strength. Core training is nothing new, but here are some common methods used to improve spinal strength and they are ranked form low to high-intensity. Whatever the philosophy, this simple way to quantify core training will help you track volumes of what you are doing to prevent injury. Many times athletes will over train or under prepare the core, a path that could lead into injury of the skeletal system.

(1) Classic prone exercises- Movements on your side, back, and front such as sit-ups, crunches, and other means are the lowest of intensity but isolate the most directly. This type of work requires huge volumes to be effective.

(2) Medicine ball Training- This method uses a weighted ball and loads flexion, rotation, and extension of the spine. Since most of the balls range from 2-16 pounds, the stress of the movement patterns is in fact higher then most prone exercises.

(3) Physio ball and dynamic movements- The advanced exercises that use physio balls stress the body by making the spine act as a bridge between the hand and leg contact points. Other movements that require the core to transfer stability or energy in bridge-like exercises are more demanding the medicine ball training.

(4) Special Strength exercises-Reverse Hyperextensions and trunk chops with 45 pound plates are those of the highest intensity save absolute exercises like squats and deadlifts. Although they may isolate, the loads are very high and must be considered the most intense direct core work.

(5) Absolute Training- Heavy weightlifting, sprint training, Olympic lifting, and plyometrics are the most demanding but rarely identified and included into the calculations of training volume.
The first step in calculating core volume is to think in units instead of reps. An example is that one crunch might be one unit and one medicine ball twist equals two-five units. Squats might equal 20-50 units depending on the time under tension and load. While not perfect or exact, looking at the five categories above and adding up the totals one can gage if their training is on the mark. Here are the multipliers:

Classic prone exercises- This method should include a multiplier of 1-3
Medicine ball Training- This method should include a multiplier of 5-10
Physio ball, and dynamic movements- This method should include a multiplier of 10-15
Special Strength exercises- This method should include a multiplier of 15-20
Absolute Training- This method should include a multiplier of 20-50


Example calculation would be 3 x 25 side crunches and 4 sets of 8 physio ball roll-outs. Doing the math the volume would be 3 x (1 x 25) + 4 x (10 x 8) or 395 units. As you can see the numbers add up quickly so athletes can be doing thousands of units per day. In summary, this way of calculating volume better evaluates the true amount of work done in training. Like any part of training, the balance must be precise to achieve optimal results and the core calculator can help you do just that. If one quantifies the work of the core as accurately as bench numbers and squat percentages then the training will be far more effective.

his "number 1" statement is so ridiculous I would take the rest of his article with a grain of salt.

[NYCmitch25]

yeah says you...i agree with that statement. its def. say its better than recommending getting a fucking theraputic massage?

i am skeptical of everything i read and i take it all into consideration. it is his opinion as he stated LOL. theres a lot of solid shit it there.

[THE BOUNCER]

Originally Posted by NYCmitch25

say its better than recommending getting a fucking theraputic massage?

i had scar tissue built up in my traps that were causing pain in that area. my doc recommended deep tissue message. it hurt like hell but let me tell ya, it worked.

[fog_hat1981]

I've had some pretty bad lower back pain before myself but the best thing that's ever worked for me is stretching - from what my physical therapist told me a LOT of what I was experiencing in regards to pain in my spine was coming from the fact that my back muscles were SO da*n tight that it was literally compressing things to the point that I thought the pain in my spine was an injury when in fact most all of it was just a matter of adding too much muscle too fast and never doing anything to keep from binding up...

[Mr incredible]

deep tissue massage is definately good and I use it regularly for stiff or problem areas. In terms of core movements, I found leg raises really helped my stability and stopped the back problems I had at the time, just be careful not to jerk your legs up and I find it more intense to do them from lying on yuour back on a bench or incline sit up bench.

Other than that any excercise that requires balance will use your core, adding light lunges to your thigh training helps me. Also for your abs, at the end of the workout try adopting a pressup positio and holding it for 3 x 30 seconds, and if there is a ball even better try with your feet up on it and the your forearms up on it. Hyper extensions also good

[NYCmitch25]

Originally Posted by THE BOUNCER

i had scar tissue built up in my traps that were causing pain in that area. my doc recommended deep tissue message. it hurt like hell but let me tell ya, it worked.

i see, i was responding to his first post. i didnt see the lower back pain issues he was having.

[alwaysgrowing]

try doing the bridge. lay face down, placeing your elbows under your shoulders, and toes on the floor. HOld the position. YOu should be able to do it for at least a minute. Try to aim for two

[Stonecold54]

Originally Poste