Today’s post is going to be real short I am including three core exercises that I have been implementing into my clients workouts. The core main purpose is to provide stability/support to allow your limbs to move and produce force. When there is weakness in the core(Obliques, Rectus Abdominis, Transverse abdominis, Thoracic Diaphragm, and pelvis floor) there can be a lack of performance and/or Injury over time. Try these three exercises in your next workout.
Back in neutral position
Keep Hands in the middle of the body.
Hips are Tuck and Low back is Flattened
Keep hips level with shoulders
Drop quick then explode back up
Place Top leg on bench or box
Big Chest Shoulder blades together
Raise hips and hold for set time
In the industry of athletics the ability to produce power is a mysterious topic. Helping an athlete improve their ability to produce force will help them become more athletic. The pathway to produce power is still not clear. There are many different options for a coach to train their athletes and get similar results. Underneath all these special ways of training athletes there are some principles that they all share.
In order to develop power the athlete must have the mindset to perform repetitions of an exercise as fast as possible. Power = Mass x Velocity. For any type mass or force you want to try to produce the highest Velocity possible. No depending on the load being used for the exercise the speed will differ greatly. Lighter loads will move faster than lighter loads. The load doesn’t matter because if you are moving light loads slowly the amount of power will not be great. The goal is to try to move weight as fast as possible.
Keep Reps Low
To train for power you should not have sets with more than 5 reps. After the 3rd rep in the set speed tends to drop due to fatigue. If a coach says they are working on power development and reps are greater than 5 in a set. That is not power development. That is either strength work or endurance. Lets look at it from a running perspective. If someone asked you to sprint 40 meters you could sprint the entire distance with problem. Now if the same person asked you to maintain the same speed over a mile. You would give them a crazy look. As distance, Repetitions, or time increases for an exercise the ability to produce power/maintain speed drops dramatically. Power should be trained in short burst. Think Quality over Quantity
Lots of Variety
Power should be trained with a variety of different exercises and loads. Based on the force-velocity curve training one aspect of power could lead to deficiencies in other aspects. Using heavy loads or light implements to produce force can be very beneficial to improving the athlete overall. The French Contrast method is a favorite of mine to implement. The French Contrast method is when you pair a Strength-Speed exercise with a lighter weight plyometric exercise.(Example Back Squat @ 75-85% of 1 Rep Max and Box Jumps or assisted Jumps Squats).
Longer Periods of Rest
When trying to build strength and Power you will need longer periods of rest. Allowing the body to replace ATP and Creatine Phosphate will greatly improve you training sessions. Giving your athletes 2-3 mins between sets will insure that they are moving weight with maximum intent. Without adequate rest the body will not produce maximum force. To get faster you must make sure that every reps is the best rep possible.
For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.
Band/Broomstick Pass through
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20
Band pull apart
Keep shoulders down pull the band apart but make sure to keep you elbows straight and squeeze your shoulder blades together when you finish the movement
2 x 20
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20
Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each
Thoracic Extension with a Foam roller
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15
Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang
When I have days in which I move like the Tin man I have some go to mobility drills to help put my body back into proper alignment.
TRX Chest stretch
Move your arms up and down searching for really tight areas of the chest and anterior deltoids
Great Stretch for the Quads try to hold between 1-2 minutes on each side
Banded Hamstring Mobility:
Try to perform 12- 15 reps per side.
Lateral Chain Stretch
This can also be done on a stability ball hold the stretch for 1-2 minutes
Rocking Groing Stretch:
Grab a kettle bell or dumbbell and gently rock back and forth to help stretch the groin. 12-15 reps a side.
External Rotation of Shoulder
Try to hold for 1-2 minutes.
Thoracic spine extension
By dropping your hips down after you get set-up you can control how much tension you want. If you are unable to get the weight to the floor that is fine. 12-20 reps
If you are wondering if you have a the “Buffalo Gene” then you probably don’t have it. But don’t worry you can develop the buffalo gene by throwing these exercises into your daily routine.
Bulgarian Split Squat to Single Leg RDL
TRX Push-up to Tricep Extension to Fall out
Behind the neck Press to Overhead Squat
TRX Curl to Face pull to Row
Lateral band walk to Goblet Squat ( Thanks Amanda for the demo)
Kettlebell Snatch to Windmill
Buffalo Gene Workout
E.M.O.M x 5 for each exercise 5 reps on each exercise in each series.
Have fun with these exercises
As a so called “lifter” cardio is my kryptonite. Even though I know that cardio wont burn away my hard earned muscle. Soo what is a lifter suppose to do? Lift weights faster. Now let’s get it straight if you want to be a better runner, cyclist, and swimmer. You will have to practice those discipline. For those days you don’t feel like going out in horrible weather here are some lifting conditioning methods.
Every Minute On the Minute(E.M.O.M or E.M.O.T.M)
One of my favorite methods of getting conditioning while weight training For the next 10- 30 mins you will have a bell or buzzer or timer go off every minute. Once the bell goes off you must perform a sequence of exercise within the minute. What every time remaining in the minute. The faster you move the more rest you get. The slower you move the less rest you get.
E.M.O.M x 15
1 Rep on each exercise
Escalating Density Training ( EDT )
Escalating Density Training created by Charles Staley
This is a great training model to help build lean body mass and at the same time burn fat and build your cardiovascular system. The goal is to pick 2 exercises resistance should be moderately high( 70-80% of you max). For the next 12 mins you will perform 5 reps on each exercise trying to complete as many rounds as possible. If you want to build muscular endurance use lighter weight and perform 10 reps on both exercises.
12 minute EDT
A). Barbell Back Squat
DB Bench Press
Rest 4 minutes
B.) Barbell RDL
A.M.R.A.P( As Many Rounds As Possible)
Put 20-30 minutes on the clock and your goal is to get through your strength circuit as many times as you can in the time allotted. I really like to perform this circuit when I am by myself in the gym so I can hog all the equipment. Make sure to keep good form as you progress. I sometimes throw a sprint on either the treadmill, rower, or airdyne bike.
20 min AMRAP
Front Squat x 10 reps
Dumbbell Incline Press x 10 reps
Chest supported row x 10
Barbell Deadlift x 10
Weight Straight Leg Sit-ups x 10
Give these workouts a try. Also if you have some other conditioning workouts please post them in the comments.
There are many different variation of Medball tosses I will give a couple that I love to use to help my clients develop rotation power.
Shot Put toss with Reverse Step
Kneeling chest press with fall
Medicine woodchopper with step
These are my favorite core exercises I incorporate some these exercises into more training programs and my clients training programs to develop core strength and keep my clients injury free.
- Pallof Press
2. The Boat anti-extension
3. Suitcase Carry
4. Cross body Isometric crunch
5. Hanging Leg Raises
Shout out to Jason for filming