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CORE training

gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:44 AM Core training, for those who are mislead is not your trunk. The word core has been used to describe any lift that involves 2 or more primary muscle groups over two or more primary joints such as the squat, power clean, bench press, deadlift, pull-up, etc..... The word core has recently been used to describe trunk training and it is my belief people use it to make a buck. I am going to rant a little here. Look in all of the fitness catalogues and they have an entire section dedicated to 'core' training and the equipment is garbage. I think some of the best exercises for the trunk are left out of today's training plans for athletes. Back hypers, reverse hypers, weight sit-ups and heavy roman sit-ups done properly are awesome for the trunk. Also, I like some of the new stuff for the trunk, such as physioball jack knife and etc... It is important to strengthen the transverse abdominus but it is not the entire picture of the trunk.
rev8ball Posts: 3,081 Joined: 2001/12/27	2004/01/29, 11:31 AM You are soooo right, gatormade. Forutnately, most members here at FTs are smart enough not to fall for that crap; but I really hate the twisting of established industry jargon that these companies do in order to screw with people's wallets. -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
dogboy99nz Posts: 40 Joined: 2003/04/20	2004/01/29, 04:27 PM Ok - stupid question - but what are heavy roman sit-ups? Do I need to go to Italy? Is Rome in danger of being taken over by body-builders going over and sitting on them? -------------- Aaron
ursusarktos Posts: 346 Joined: 2004/01/18	2004/01/31, 02:41 AM Well it's just another installment in the long sad saga of fitness buzzword/fads which are always good for selling a bunch of useless junk to be stored in a closet somewhere next to the abdomenizer (am dating myself LOL). As for real exercises, don't forget the glut-ham-gastroc raise. dogboy - The average modern-day bodybuilder wouldn't be able to tell the difference between a roman chair and a bumper plate.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/02, 04:59 PM Glute-hams are a great exercise. I would call them a core-auxiliary: That means this: An exercise that stresses 2 or more muscles over 2 or more primary joints but is not the primary focus of the workout.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/02, 02:20 PM Try this one: Roman Sit-ups: weight x 20 x 3 Decline sit-ups: Weight x 10 x 3 Roman Twist: Weight x 30 x 3 Take 45 sec between each set. Do not do it the day before a leg workout. This is how I do it: Roman Sit-ups: 45 x 20 x 3 Decline Sit-ups: 135 x 10 x 3 Roman Twists: 25 x 30 x 3 This is how you develop your trunk. On the Sit-ups be sure to keep the lower back rounded off and the chin tucked into your chest. When you lower your self if you feel a pinch in the low back you have either gone to far or have left it arch. Your depth will get better the more you do it. I started without using weight on these exercises and I also feel they have greatly enhanced my squat and deadlift. Do this one once per week.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/18, 10:37 AM bump
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/18, 04:10 PM roman sit up and twists? can you clarify what they are exactly? -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/19, 04:35 PM ?? -------------- " The only true eye, is your minds eye"- plato
gatormade Posts: 1,355 Joined: 2003/10/01	2005/05/23, 08:45 AM A Roman sit-up is a sit-up done on a roman chair or on a glute-ham machine. The roman twist is done on the same piece of equipment. For lack of better terminology: Sit with your with your back flat at a 45 degree angle to the floor. Hold a light medball, 5-lb plate, or a 10-lb plate extended from the body. Keep your chin straight ahead. Rotate your shoulders as far as you can while keeping your back flat or arched.
DeadOnArrival Posts: 95 Joined: 2005/05/22	2005/05/25, 07:42 AM I would say pilates is core conditioning. Weather is a way to make a buck or just the way things have gone, core now refers to the torso less legs and arms. Mainly abdominals and low back. I still think the swiss ball weighted crunch is an improvement over the regular crunches.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/05/26, 08:56 AM Try doing a crunch on a soccer or basketball, instead of a physio ball. It allows for a greater stretch in your abs. Its a great variation that I found out about a while ago. Also roman sit ups are good. Anyone else here try the full contact twist, AKA landmines. So far they are quickly becoming my favorite trunk exercise. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/28, 06:49 AM thanx gator.......thats kinda what I thought.....I don't have a roamn chair at my gym but I do have a glute ham machine. -------------- " The only true eye, is your minds eye"- plato
snoopy13 Posts: 239 Joined: 2003/11/15	2005/05/31, 06:48 AM I tried those declin sit ups with some weight on saturday and my abs are still sore. Great exercise!!!