Fitness Weight Training
Combat Core Strength
Planks
Planks are the most recognized static exercise for the torso. They should be held for time and can be overloaded with external resistance that is added to the lifter around their mid to upper back. The lifter should create a hard contraction in their abdominals, glutes and hamstrings to remain rigid.
Weighted Planks
These exercises demonstrate planks with external loading to increase the intensity as you get stronger.
Mountain Climber Planks
The lifter will perform an alternating mountain climber movement, while holding a plank. This is a great transitional exercise because it creates a static contraction in the abdominals while engaging movement of the lower body.
Planks on Trampoline
Planks done on a trampoline are an effective way to really activate the abdominals. As the lifter holds the plank position agitation from a partner can be added or the lifter can move into a one arm position. This is an excellent way to start progressing from a conventional plank to more advanced torso training movements. It also improves shoulder stability at the same time.
Side Planks
Side planks should be done with no sagging of the hips, torso or shoulders. The movement should be held for time. Distractions like having the lifter respond to verbal questions or bouncing a tennis ball will increase the difficulty because a coordination between breathing and bracing must be established.
Bench Side Bends
Dynamic side bends can be done on a bench and will target the obliques and quadratus lumborum through a range of motion (ROM). Stability is added to the bracing shoulder with the opposite hand across the chest if there are shoulder issues.
Reverse Crunches
Reverse crunches target the rectus abdominis and posterior fibers of the external obliques. This aids in returning our pelvic alignment back to neutral without the subsequent hip flexor shortening and reinforcement of poor posture (and rib cage depression) typically associated with conventional crunches.
Reverse Crunches with Med Ball
By adding a medicine ball to the movement, it allows us to add some more tension (we don’t need a lot) and engage the hip adductors more.
Side Crunches
Side crunches are done to target the internal and external obliques. I like this exercise because if you do it right, it incorporates the lats isometrically and begins the “reconnection” of the upper and lower musculature, working together.
Bicycle Crunches
Again, bicycle crunches engage the lower body with an abdominal movement. The movement is coordinated transversely (ie. Left shoulder to right knee and vice versa), which is anatomically how the (internal and external obliques) abdominals are orientated.
Sprinter Sit-ups
This movement is similar to the bicycle crunches but done with an arm swing. The head should remain neutral during the movement and the arm and leg swing should be done powerfully.
Medicine Ball Straight Leg Sit-ups
While holding a medicine ball overhead, the lifter will sit-up to a point where there is maximum tension (not all the way up). After reaching this point, slowly lower back down and repeat. The goal is to keep tension on the abdominals throughout the entire movement.
Standing Cable Crunches
The lifter will face away from a cable stack with the rope attachment connected. From their, they will brace and crunch downward. Slowly extend back to the starting position. The weight can be varied according to your strength levels.
Standing Band Crunches
Same movement as with the cable stack, but now an elastic band is used. The band is anchored above the lifter’s head (in the pictures below, the band is tied around a pull-up bar). I like this variation because the tension increases, as leverage improves.
Landmines
Landmines are done by putting an Olympic bar in the corner and loading the end with weight. The lifter will move from side to side while isometrically bracing their abdominals. The lifter should turn and always face the weight during the movement. http://www.AcceleratedMuscularDevelopment.com
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Thanks for some quality points there. I am kind of new to online , so I printed this off to put in my file, any better way to go about keeping track of it then printing?
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