Resistance training programmes - Core Strength

[NZLcyclist]

Hi Everyone

I am currently studying for my Diploma in Sport and Reccreation. One of the papers that I am doing at the moment is Physiological Basis of Training and Performance.

For this we have an assignment called "periodisation" where we have to create a 12month resistance training programme, so the emphasis is on STRENGTH training.

I have broken it down into 3 categories:
Upperbody strength (arms etc for sprinting)
Core strength (abs, back for holding position etc)
Leg strength (well for cycling!)

In this thread I would like to discuss WEIGHTS AND RESISTANCE TRAINING FOR YOUR CORE STRENGTH and the discussion as to be not so much what you think is right or should work, but as to what you have/do use, and what does work for you.

Thanks a million
Brendon

[NZLcyclist]

I am particularly interested in anyone using a Swiss ball for this sort of workout, as I have access to one here at the school of sport, and quite enjoy using it.

I currently am using it as a balancing point, and using body strength to hold my body pretty much level on top of it (lying down on my front) bit like a see-saw. This works the neck muscles, and the erector spinae (running the length of the back)

I am also doing sit ups to work the abdominals.

Thanks again

Brendon

[Guest]

Well, get the Tudor O. Bompa book called "Serious Strength Training", which discusses periodization training for strength and resistance. If you're really on the ball, you could pick up his other book called "Periodization: Theory and Methodology of Training".

You won't need anything else to write up your assignment.

Koffee

[dodgy]

what you have/do use, and what does work for you.

cleans, snatches, various overhead presses. various types of squatting.

[Fishboy]

"The New Power Program" by Dr Michael Colgan is a must read. He recommends Core training as the first part of a periodized 12 month program for Power and Speed (as opposed to Mass). Lots of references to using the Swiss ball for ab and back training. Complete with pics for each exercize. This guy knows his stuff. He's trained over 10,000 athletes, many of them world class...such as Mark Allen, the best triathlete ever.

I've read all of his books going back 10 years or so. His knowledge of supplementation and nutrition is unsurpassed. Find Dr. Colgan's books at www.applepublishing.com. Also check out www.colganinstitute.com

"Periodization Breakthrough" by Steven Fleck and Bill Kraemer is also very good.

[Roody]

I use floor exercizes like bridge to start, but get better results for core (as well as lower body) by phasing in squats and deadlifts. For these, I feel safer using the real heavy dumbbells instead of barbells or machines. I also vary the subtypes of the weight exercizes. exrx.net is a good resource.

[TheKillerPenguin]

I don't know the names of a lot of the exercises and the machines I use, so bare with the descriptions.

For my abs:
I start with 3 sets of 12 reps on a "crunch" machine I think it is. You sit down on it, put your elbows on the thing that rotates, and use your abs to pull down. I increase weight a bit every set

Next, I go to an incline thing that is probably 60* from the floor, lay on it on my side and do "side crunches", 3 sets of 12 on each side with no rest. (Its the same thing that you use for lower back hyperextensions)

Finally, I use a machine where I can pull down on weights from above my head. I put a mat down on the ground, use some grips and hold tight next to my head, and pull down with my abs, turning left at the bottom of one rep, and right at the bottom of another. Helps your sides and your higher abs a lot. I do 2 sets of 12 (that's 12 per side, and I do both sides at the same time, so I guess technically its 4 sets with 2 on each side?)


Back: pulldowns 3X12, increasing weight by 12.5 each set. I do my pulldowns kinda funky, and pull down behind my head and stop when the bar hits my traps.

Hyperextensions 3X12, with a weight supported by my arms behind my head.

Pushdowns on one of those universal machines, 3X12, increase weight by 10 each set, although this works my triceps a lot too