Core schedule- what do you think

Discussion in 'Strength & Conditioning Discussion' started by AU1977, May 20, 2008.

  1. AU1977

    AU1977 White Belt

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    I have not long started specifically trageting my core.

    Recently I have been doing the following after my conventional strength days, and the russian twists and plank after a boxing workout.

    Dumbell Deadlift twists 3x10 (5 per side)
    Supermans 3x as many as possible
    Chinnies 3x as many as possible

    Day 2
    Turkish get ups 3x 10 (5 per arm)
    V sit ups 3x as many as possible

    Day 3
    Russian Twists 3x8-10
    Plank- held as long as possible

    Am I on the right track? should I be doing these at the end of my workouts? or at the start?
     
  2. Forcetti

    Forcetti Orange Belt

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    I'd do them at the end, or on off days. Wouldn't want your core fatigued before some deadlifts or squats.
     
  3. B3rserk3R

    B3rserk3R Brown Belt

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    The only thing the jumps out with me is with the plank instead of holding it forever after you get 30 seconds, fund ways to make it harder as opposed to just holding it forever.
     
  4. brian80

    brian80 White Belt

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    I would reccomend adding in some lateral flexion in there, i.e. DB side bends. Perhaps instead of V-Ups on day 2?
     
  5. vince89

    vince89 Banned Banned

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    30 seconds is actually a very low plank time, Ive only just started working them and am already on 1.15-1.20, Ive seen people hold it for 2-3 minutes.
     
  6. B3rserk3R

    B3rserk3R Brown Belt

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    Hence making it harder. How often do you need to hold completely tight for 2 minutes in real life? In my experience a 30 second hold in less balanced positions, feet elevatd, weighted, plate moves, etc has more cross over.
     
  7. vince89

    vince89 Banned Banned

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    What a stupid argument.
     
  8. B3rserk3R

    B3rserk3R Brown Belt

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    How is it stupid? It falls in line with the way you'd generally train any other muscles/patterns with progressive intensity. If your initial 5 rep squat is 135lbs you wouldn't just keeping adding reps till it was your 50rm, you'd make it more intense by adding weight so that'd you'd soon be using 225 for 5 reps (just generalizing here, I know it's more nuanced than that). Second I can't take credit for this idea:
    ----------------------------------------------------------------
    Exercises You Should Be Doing (Prone Plate Switches)
    Posted by Tony Gentilcore at 12:32 pm

    When it comes to planks, many trainees (as well as trainers) are under the assumption that the only way to
     
  9. Mumrik

    Mumrik Silver Belt

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    Saxon sidebends with the db in stretched arms above your head are the shit. I also like ab wheel rollouts a lot, but other than these two exercises I've been slacking off on dedicated core training.
     
  10. vince89

    vince89 Banned Banned

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    Yes that logic is correct, to add resistance but definately not after 30 seconds.

    People are too eager to add weight and boost their egos before getting good control of their bodyweight. Just like all the guys benching without being able to do 20 pushups or 5 dips.

    Same concept with pullups, you dont need to do 5-6 pullups in 'real life situations' but you shouldnt really add weight until you can do at least that amount.

    Also a 2 minute bodyweight plank is going to build up stamina and endurance in the core muscles to cope with several shorter sets with weight.
     
  11. fat_wilhelm

    fat_wilhelm Black Belt

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    I always add weight on planks. Bodyweight planks don't do a whole lot for me.

    Neat trick... if you have a belt and a training partner, position your lower back under the Shirley Machine bar and have your TP lower it (appropriately loaded) onto your belt.
     
  12. brian80

    brian80 White Belt

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    I'm definitely in agreement with vince on this one. In addition, though you will never be forced to hold a plank position for a long span of time, anyone involved in fighting knows that your core can remain engaged for upwards of two minutes at a time. In those situations, it is very nice to have endurance in your postural muscles.
     
  13. B3rserk3R

    B3rserk3R Brown Belt

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    A full 30 seconds in a one legged plank is a pretty good hold IMO.

    And I would argue that 5-6 pull ups take less than 30 seconds, so I can't see how you can suddenly justify a 2 minute hold because you're using different muscles.

    Finally I respectfully disagree with your assumption that a 2 minute standard bridge will prepare the body for more shorter more intense version, and mutliple S+C coaches have written (Rippetoe in Strong Enough comes to mind) that max strength lends itself to endurance more so than endurance to strength. Again to go back to the squat analogy Squatting 135 for 50 reps only makes you better at squatting 135. If you were to then jump to 225 you wouldn't be able to handle it for a number of reasons. Conversely an in shape person who could squat 225 for 5 probably stands a decent shot at squatting 135 for 50 reps they're first try because each rep is x % of your 1rm (Rip does a much better job explaining).

    If you can hold a weighted (say 40lbs) 1 leg plank for 30 seconds then holding a 2 minute standard plank will be a breeze.
     
  14. fat_wilhelm

    fat_wilhelm Black Belt

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    I'm definitely in agreement with B3rserk3R on this one.
     
  15. Zerocrew1984

    Zerocrew1984 Banned Banned

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    couldnt you just do both?
     
  16. codysweet02

    codysweet02 Brown Belt

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    Joe DeFranco advocates doing core 2x per week. One of those days is a heavy core day, the other is a core circuit. So i would ask do you want to do the planks heavy with weight? Or do you want to do them in a circuit to condition your core?

    There is more than one way to skin a cat here gentlemen. I would have to say once you can hold the planks for over a minute i think i would start to add some weight though. But then again, i dont really know shit.
     
  17. krellik

    krellik Gimli son of Cisco

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    The solution is simple. Do both.

    Put a goal that you should be able to do a strict 5 minute plank.

    And also do a variation that keeps you under a minute, such as a one armed plank on a medball for instance...

    Its not like its rockescience to program your training to achieve both goals..
     
  18. krellik

    krellik Gimli son of Cisco

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    You cant go wrong with the ab-wheel either by the way..
     
  19. vince89

    vince89 Banned Banned

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    Yes keep believing in the rehashed dogma of Mark Rippetoe, no offence to the guy but what does Mark Rippetoe know about the demands of fighting?

    Fights are not powerlifting events, you need to be able to use your muscles again and again and again for several minutes without your power dropping. A 2 minute plank isnt even a long time but it builds up good endurance which is an important piece of the puzzle, like max strength and power are too.
     
  20. codysweet02

    codysweet02 Brown Belt

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    What do you know about the demands of strength and conditioning? I think i would take Rippetoes word over some guy on the internet any day. Why even bring Rippetoe into this? Last i checked, he doesnt even advocate training the core with anything but squats, deadlifts, and ohp.
     

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