3 minutes of z1 work
3-5 minutes of mobility prep
*ankles, hips, t-spine
3-5 minutes of workout prep
A. 3 Position Power Snatch skillwork 10 min
20 KB swings 55/35
20 wall balls 20/14
The true essence of building a strong midline isn’t in how many sit ups you can do. There are actually studies that show doing sit ups (excessive spinal flexion) can cause serious spinal problems. Often times I see people going nuts on the floor doing sit ups and I have to ask a simple question – “what are you doing?”
There can be many answers to this question, but I need to know the rational. Meaning, are you shooting for a dose response in a certain time domain looking for a specific stimulus (i.e tabata), or are you trying to get a stronger core, or searching for the magical six pack?
If you answer with the last two, then you have another thing coming to you.
The true essence of building a strong core lies with the movements we do everyday. Stabalizing your midline for the squats, dead lifts, olympic lifts, staying strong in the bottom, never relaxing when you are under load. Other gems that focus on the “core” are plank holds, side plank holds, FLR holds, weighted plank holds, L-sit holds and hollow rocks. There are other variations to all of these movements, but you get the point.
The true essence to a six pack. Well that all stems from your grandparents and nutrition. If you are not blessed with them, then be ready to have an extreme diet (usually caloric deficit) and have your athletic performance suffer.
So, when going to build a strong core to improve the health of your back and the weights that you lift, get off the ground, stop doing sit ups and start focusing on the movements that will really get you where you need to be. And if you are searching for that six pack that isn’t there yet… well start that nutritional plan, drop the booze and get to sleep