The Best Exercises for Core Strength
High repetition Bodyweight Squats can lead to boredom. If you find yourself in this situation, it is time to incorporate variety into your routine by focusing on different aspects of training. A complete program must incorporate strength work, power training, anaerobic conditioning, core training, and more.
Squatting requires not only leg strength but also core strength. In almost any sport, you must bend your knees and react from a squat or semi-squat position. Consider the defensive tackle who is lined up in a bent knee position as he follows the running back down field. As the running back approaches, the defensive player crouches and explodes forward. The squat provides the functional strength necessary to explode upon your opponent with relentless aggression. Squats provide the core strength necessary to maximize athletic performance. The Warrior must explode with aggression, the Warrior must squat
I have listed a plethora of abdominal and core exercises for you. Now what do you do The answer is simple. You MUST include these exercises in your routine. There is no need to perform each exercise on a daily basis. Instead, you should incorporate variety into your routine. It is amazing how many athletes perform the same two or three abdominal exercises every day. I cannot overemphasize the importance of variety. By selecting different exercises, you continually keep your muscles guessing . If you train the same way every day, you will plateau with results coming at a snail's pace. I have provided several sample routines in The exercises that I have included in this chapter are ALL that you will ever need to develop a powerful core. Your core will enable you to punch harder, kick stronger, and manhandle your opponent on the ground. The fitness industry makes millions of dollars each year with abdominal equipment and fad diets. You do NOT need ANY of these abdominal exercise...
One thing I would like to see you purchase is a stability ball. If you plan to be using heavy weights then you purchase a burst resistant stability ball. This ball allows you to work your core during every exercise which is a key factor in improving your wrestling performance. The large variety of exercises you can do with the ball are endless. In addition, you can do the exercises with body weight or with free weights. Use the ball and do not feel bad to avoid using the benches. You should not use the flat barbell bench press too often anyway. As mentioned before, they are not very functional for wrestling because a wrestler will never lay still or flat. In addition, the fixed hand position on a barbell places undue stress on the shoulders. So use the exercise moderately.
Day 1 - Conditioning - Core Training - Skill Training Day 2 - Strength Training - Skill Training Day 3 - Conditioning - Core Training - Skill Training Day 4 - Skill Training Day 5 - Conditioning - Core Training - Skill Training This routine includes 5 days of skill training, 3 days of core training, 3 days of conditioning, and 2 days of strength training. The strength training days will involve a total body workout. These workouts have been placed at opposite ends of the week to allow time for recovery between workouts. Balance training and flexibility work should be included during each day's warm-up session.
Core training - The core is very important for combative athletes. All of your power either originates or is transferred through the core. The core circuits from The Underground Guide are excellent for your core training needs. I recommend this form of training 3-4 days per week. On off days, you can work on less intense abdominal movements.
Core training is essential for optimal sports performance and injury prevention. The body's core muscles are the foundation for movement. The muscles of the torso stabilize the spine and provide the foundation for movement. Most people do not realize that the core muscles lie deep within the torso. These muscles attach to the spine and pelvis. When these muscles contract, you stabilize the spine and pelvis to create a solid base of support. This foundation allows us to generate powerful movements. Core training develops functional fitness that is essential for life and the battlefield. Unfortunately, the great percentage of athletes and Warrior Wannabes practice outdated and ineffective techniques for training the core muscles of the body. These individuals are known to finish their workouts with hundreds of crunches. They crave the six-pack look but rarely achieve this goal. The few that have a six-pack are commonly all show and no go. These individuals lack strength throughout the...
Martial artists out to build their core strength should check out the NRG Ball System. Available in .Jf 5-, 7- and 9-pound variations, it lends itself to medicine-ball workouts, barbell-style training and sport-specific applications. Each unit consists of a medicine ball and two 12-inch-long foam-covered handles. An instructional video, exercise guide and chart are included. The cost ranges from 79.95 to 99.95. (800) 321-6975, http www.power-systems.com
Let's be pragmatic and use the analogy of pushing a car if you don't breathe properly while exerting physical effort (some teachers refer to this as having insufficient pneumatic pressure in the core muscles of the torso particularly in the abdominal area, as well as where the psoas muscles connect with the lower back), this results in having insufficient muscle power to do the work at hand.
Let's continue our theme of fight conditioning and preparation with more minute drills to incorporate in your routine. These intense conditioning drills will increase the body's ability to perform and function under intense physical stress and fatigue. If you compete in the combat arena, you know the feeling of extreme fatigue. If you perform these routines regularly, you will develop a whole new sense of fight conditioning. You can perform these routines 2-4 times per week. These routines can be combined to form a complete day's training schedule, or as part of your warm-up. I often instruct my fighters to work through these routines as a part of their warm-up. They then conduct their complete workout, which includes heavy bag work, jump rope, core training, etc.
On Day 1 and Day 4 you will blast the lower body with exercises such as One Legged Squats and Lunges. On Day 2 and Day 5, you will blast the upper body with exercises such as Handstand Pushups and Pull-ups. Day 3 and Day 6 will be your conditioning days. You can perform your core work on any 3 non-consecutive days. Your rest day comes after three days of training. Day 1 and Day 5 emphasize the lower body. Day 2 and 6 emphasize the upper body. Day 3 and Day 7 are dedicated to conditioning. You can include core training on 3 non-consecutive days.
Athletes in a variety of sports collaborate this theory. In fact, a simple way to make almost anyone stronger is to improve abdominal strength. Many martial artists intuitively recognize this fact, but still cling to outdated and ineffective methods for training the core muscles of the body. The following section presents methods and justifications for training the core musculature.
Now that we know the importance of core strength, let's look at how we achieve this goal. First and foremost, you can forget about all the bullshit that you are accustomed to reading in fitness magazines or seeing on TV infomercials. Everyone wants to sell you a new miracle abdominal strengthening device. Forget about this bullshit and let's get down to business. You do not need ANY equipment to develop a powerful, functional core. The Warrior's core routine will give you a six-pack while packing plenty of functional strength to go along with it.
There are a variety of opinions regarding the importance (or lack) of stretching. Unfortunately, most of these opinions are derived from self-appointed experts or those looking to target a new niche market. The fitness industry is notorious for developing new markets to over exploit and over charge. Consider the sudden development in core training products. It amazes me that someone can attach a rope to a medicine ball and all of a sudden have a 100 revolutionary breakthrough in fitness. Unfortunately, stretching is one of the latest trends.
It can (and should) be included in the warm-up but only after the body's core temperature has been raised. Typical warm-up activities include light jogging, jump rope, or jumping jacks. The idea is to loosen up the muscles of the body. You should warm your body, raise your core temperature, get your blood pumping and then proceed with your stretching routine. The warm-up prepares your cardiovascular system, respiratory system, nervous system, and muscular system to accommodate our intense conditioning program. With these objectives in mind, you should NOT include active
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