New Core Training Program

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Hey check this out.  I was lucky enough to attend the Secrets of Strength Seminar down in NJ a few months ago.  While I was there, I was talking with my boy Joe Defranco and was telling him about a modification for the banded goodmornings his athletes were doing.

I told Joe the goal of banded good mornings was not only to activate the posterior chain (glutes,  hamstrings, erectors (isometrically)) while grooving a neutral position hip flexion/extension movement.  I told Joe if we hope to engage the posterior we need to engage the upper back, including the lats, rhomboids and traps.  Joe is a smart dude and he exactly what I was talking about as soon as I said it.

Band pull aparts are a great way to target this upper back musculature.  So why not combine the two movements.

Here is Joe’s video giving me props and again providing his athlete’s with some innovative training means.

Thanks Joe!

For more innovative core training check out Combat Core, the best core training product on the Net.

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I’ve been around a long time and I’ve seen most of the muscle building programs promoted on the internet.  And let me tell you something, they are missing MANY very essential components.

I’ve summarized these missing components in my new killer video.  It is the one you’ve been waiting for from me.

It has PROOF!

Proof that AMD works and builds sick muscle.  I know what I’m talking about and guess what, in the AMD manual, I list all of the scientific studies that back up the program!

I think you’ll like this one, you have to check it out.

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This video demonstrates a tornado ball rotation while bridging on a swiss ball. Dynamic stabilization of the entire torso; the abdominals AND posterior chain. The lifter has to bridge and remain parallel to the floor throughout the movement and remain fixed while the tornado ball is rotating.

If you do not have a tornado ball, a med ball in a sandbag/dufflebag/pillow case can be used.

The great thing about this exercise is that the lifter is isometrically contracting the anterior and posterior chains against a dynamic, ever changing tension.  This increases the frequency AND intensity of the motor unit recruitment which is exponentially more beneficial than a static, long duration contraction.  Not only that, there is also a deceleration and acceleration component to the lift as well.

Think interval training rather than slow, low intensity treadmill.

Also, this version is easier on the shoulders than the standard swinging overhead version of the tornado ball.

Oh yeah, the video is a LITTLE FOGGY :).  We were in the middle of a conditioning circuit and the camera guy was heated!

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Got Torso Strength?

The core is not only about building strength in fixed movement patterns, it is also defined as developing the required torso rigidity (isometric contraction of the anterior and posterior chains) to prevent injury and express power.

Lats are part of the core too!

In this new video, you’ll see another Diesel Crew original, Kettlebell Rocks.  They are named rocks because you have to remain rigid and unwavering during the partner engagement.

The partner will throw the kb side to side at the peak of the swing.  This is the exact moment that the lifter will brace, flex their lats, contract their abdominals and entire posterior chain to keep the kb path in line with a conventional swing.

The partner should be forceful and not tentative with their part of the movement.  This movement is very CNS intensive and because of this, I would recommend anywhere from 8-12 reps to ensure quality.

Embed this video on your blog or point to it in your newsletter, let’s get the word out.

Oh yeah, check out the side bar.  Make sure you follow us AND send me an email to let me know what your favorite Diesel articles and videos are and we’ll get them up in our new Popular section!

If you want to learn more about strengthening the core, pick up the product that Eric Cressey called “the best product of 2008!”

Thanks everyone,

Smitty

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

You might be wondering to yourself why is Konstantinov, arguably one of the best deadlifters in the world, wearing his belt so high in this deadlift video.

Well, to the untrained eye, his belt is WAY TOO high and he is going to get injured.

BUT,

Upon further inspection, you can see that through the years, Konstantinov has:

– perfected his deadlift form

– isolated and created strength and rigidity in the segments (lower lumbar L2-S1) of his spine that REQUIRE stability

– built up strength, thickness and muscle hypertrophy in the musculature surrounding* the spine in the area that resists anterior SHEAR forces under load.

* Most notably the longissimus thoracis.

When the spine is neutral the pennation of the longissimus aligns at approximately 45 degress to resist shear force, ie. protect your back and provide the stiffness to deadlift or squat without injury.

So, Konstantinov is using the belt correctly for his body type (antrhopometry).  He is bracing his abdominals outward via a powerful isometric contraction and utilizing intra-abdominal pressure to push out against the belt, which is aligned across the musculature taking the load, ie. the thoracic portion of the longissimus (one of the spinal erectors).

References:

Mcgill – Ultimate Back Fitness and Performance

Eric Cressey & Mike Robertson

Combat Core

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Here is a recent post directed to me on the Elite Q/A:

Jim what are your 5 favorite standing abdominal movements?

____________________________________________________

Cory,

In no particular order, here are some of the top abdominal exercises.

– zercher squat, bracing the torso, under tension, while engaging movements of the lower body

– explosive med ball rotational throws, no deceleration

– core statics – lateral shuffles with agitation and breathing regulation, anti-rotation

– pull-ups – upper back muscular is an essential component of core strength

– deadlifts – full body movement requiring bracing (rigidity) and is essential for developing posterior chain, the other half of the core

________________________________________________

Why are pull-ups and essential part of core strength?  What is torso rigidity?  How do you perform zercher squats correctly?  Check out Combat Core!

Check out this story on Brian Urlacher’s off-season training program.

Some interesting notes:

• hypoxic training considerations
• heart rate monitoring
• agility training
• lots of dynamic warm-ups (15-20 movements)
• push/pull workouts with minimal rest (25 sec)

Click here to READ

Check out this story on Brian Urlacher’s off-season training program.
Some interesting notes:

• hypoxic training considerations
• heart rate monitoring
• agility training
• lots of dynamic warm-ups (15-20 movements)
• push/pull workouts with minimal rest (25 sec)

Click here to READ

I have a featured article in Men’s Fitness again this month!  Check out the 30 Minute Power Workout: Abs which outlines some of the principles from Combat Core!

Smitty

I have a featured article in Men’s Fitness again this month!  Check out the 30 Minute Power Workout: Abs which outlines some of the principles from Combat Core!
Smitty