Thread: Core and Speed

If you want core stabibility do some uni-lateral lifting. (one arm bench press, standing one arm OH press, single leg RDL's, pistols and step-ups etc.
Throw in snatches and or cleans those are killer for developing core strength.
Just a few ideas...

Originally Posted by Bakerboy

If you want core stabibility do some uni-lateral lifting. (one arm bench press, standing one arm OH press, single leg RDL's, pistols and step-ups etc.
Throw in snatches and or cleans those are killer for developing core strength.
Just a few ideas...

Those are some great ideas, Bakerboy. I haven't done any oly lifts. So I think that including at least one would be a great addition to my program. Since Power Cleans seem to be less technical, I think that I'll start with them.

I also like the idea of unilateral work.

Originally Posted by DOMS

Well, it's time for me to change programs. I've adapted to my last one, so I must move on.

What I'm looking for is a program that centers around building core stability and functional (all around) speed.

I workout at home and only have access to an oly BB, bench, leg attachment, preacher attachment, T-Bar row handle, and a squat rack.

I also plan to continue with my sprinting goals.

Any help with putting together a routine that focuses on these two goals would be most appreciated.

yea I have the same goals as you. To develop core strength, definitely as bakerboy said, one leg movements (only freeweights). This will also help you with strength, and strength may make you faster. If you already have the strength covered down, its time to start doing some plyometrics. Check out exrx.net for exercise instruction on plyometrics

Originally Posted by mike456

yea I have the same goals as you. To develop core strength, definitely as bakerboy said, one leg movements (only freeweights). This will also help you with strength, and strength may make you faster. If you already have the strength covered down, its time to start doing some plyometrics. Check out exrx.net for exercise instruction on plyometrics

I'm no where near as strong as I should be, but I've been working at for about two months straight. I've added 20 pounds to both my Bench and my Squat. For a while at least, I want to do something purely for fun for the next couple of months. Plus, it's also an excuse to do Overhead Squats.

Thansks for the plyometrics tip!

Power clean is pretty technical I think. High pulls and push press are easier I think. And the 3 main lifts of course.

Can you do dragonflies and pistols?

I agree with witchblade, start with some pistols, db high pulls and push presses. Maybe some db swings as well.

If you cant do a pistol, you can do pistol box squats to progress them

Oh and dumbell snatches aren't that technical either.

I have no idea what Pistols are; Nor do I know what Dragonflies are.

http://images.google.ca/imgres?imgur...lr%3D%26sa%3DG

Pistols.

They look challenging. I'll do 'em.

I'm gonna try them tomorrow.

Can't find a link to dragonflies, but I can try to describe them:

- Lay on your bench with your butt just off of the edge of the bench (the open side, not the one with the preacher curl attachment).
- Firmly use your hands to brace yourself behind your head. As in pullovers, but instead of dumbells you grab the bench.
- Now raise your lower body and then your upper body too, so that you will be vertically standing on your shoulders/neck, using your hands to stabilize.
- This is the hard part. SLOWLY lower your entire body, keeping it rigid, to the starting position.
- Get up again and repeat.

Basically, your entire body remains rigid throughout the exercise and it performs a 100° circular motion from vertical to just below horizontal.

Originally Posted by Witchblade

Can't find a link to dragonflies, but I can try to describe them:

- Lay on your bench with your butt just off of the edge of the bench (the open side, not the one with the preacher curl attachment).
- Firmly use your hands to brace yourself behind your head. As in pullovers, but instead of dumbells you grab the bench.
- Now raise your lower body and then your upper body too, so that you will be vertically standing on your shoulders/neck, using your hands to stabilize.
- This is the hard part. SLOWLY lower your entire body, keeping it rigid, to the starting position.
- Get up again and repeat.

Basically, your entire body remains rigid throughout the exercise and it performs a 100° circular motion from vertical to just below horizontal.

Okay, I have seen those. I just didn't know what they were called.

They sound awesome. I include those too.

Thanks again!

As in Rocky IV; third montage. Those look really tough.

http://www.beastskills.com/AbWheel.htm

This is by far is my favorite "core" exercise, too bad I suck at them. "Walkouts" are good too.

Originally Posted by MeatZatk

As in Rocky IV; third montage. Those look really tough.

Thats what I am picturing as well. Didnt take me long to master those.

When you say speed, are you referring to straight line speed, or agility/quickness?

Core strength is going to improve with your compound lifts, but other people's suggestions are good. Everything from plank variations to unbalanced movements (1 arm farmer's walks, suitcase deadlifts, 1 arm overhead pressing) to various other movements like rollouts, renegade rows, and kettlebell/dumbbell plank walks. Core statics are fucking brutal too. Oh my god.

Originally Posted by CowPimp

When you say speed, are you referring to straight line speed, or agility/quickness?

Agility.

Originally Posted by CowPimp

Core strength is going to improve with your compound lifts, but other people's suggestions are good. Everything from plank variations to unbalanced movements (1 arm farmer's walks, suitcase deadlifts, 1 arm overhead pressing) to various other movements like rollouts, renegade rows, and kettlebell/dumbbell plank walks. Core statics are fucking brutal too. Oh my god.

These sound painful. Please tell me more.

Quickness is directly related to power, which in turn is directly related to relative strength. If you are looking for a quick route to being moderately fast for your size, you could start plyos now and ride her til she bucks. If you want to do it right and make yourself very fast without having to qualify it, plan for the long term, get your strength as high as possible and then convert it to power. Power is directly related to relative strength, ie. your strength with regard to your bodyweight. You may squat 350lbs at 200lbs, and someone may only squat 300lbs but weigh 150lbs, they will be faster than you holding everything else constant.

Use concurrent periodization, train everything, but focus on one thing. Take the time to focus on strength now, build that up, and learn technique for lateral movement, linear movement, and the transitions between the 2, little by little. Once you maximize strength, maintain it with lower volume, and increase volume for plyos and power training to convert that strength into power. When you get as fast as you possibly can, maintain power and shift the focus back to strength, repeat the process until you dominate.

For core work, do variations of planks, hyperextensions, and twisting motions such as the russian twist. People get too cutesy with the core work, once you develop a good core, you don't really have to do much to maintain it, the stuff your doing will pretty much maintain it.

while your doing anything (walking, even sitting) work on bracing your core, This exercise is as hard as you make it, just squeeze as much as you can.

And if your going to do any exercises such as hangling leg raises, make sure your keeping your pelvis tilted so that your lower back is straight, that is the only way thosae exercises are going to work your core. The core is used to stabalize the pelvis.

Any exercise were balancing yourself is tough will also work your core... so instead of doing seated overhead presses, do them standing, and eventually on one leg with a dumbell in the opposite hand. Just try to make all your exercises as functional as possible.
Instead of squats do pistols (If you can't do these yet do bulgarians)
Instead of deads do oneleg RDLs, etc.

Originally Posted by Dale Mabry

Quickness is directly related to power, which in turn is directly related to relative strength. If you are looking for a quick route to being moderately fast for your size, you could start plyos now and ride her til she bucks. If you want to do it right and make yourself very fast without having to qualify it, plan for the long term, get your strength as high as possible and then convert it to power. Power is directly related to relative strength, ie. your strength with regard to your bodyweight. You may squat 350lbs at 200lbs, and someone may only squat 300lbs but weigh 150lbs, they will be faster than you holding everything else constant.

Use concurrent periodization, train everything, but focus on one thing. Take the time to focus on strength now, build that up, and learn technique for lateral movement, linear movement, and the transitions between the 2, little by little. Once you maximize strength, maintain it with lower volume, and increase volume for plyos and power training to convert that strength into power. When you get as fast as you possibly can, maintain power and shift the focus back to strength, repeat the process until you dominate.

For core work, do variations of planks, hyperextensions, and twisting motions such as the russian twist. People get too cutesy with the core work, once you develop a good core, you don't really have to do much to maintain it, the stuff your doing will pretty much maintain it.

Thanks a lot Dale!

The reason I'm interested in core strength and general agility was just as a reward to myself for making it to week 7 in the Starr 5x5 routine. I also wanted to improve my balance. I've mentioned before that I'm deaf in my right ear ("I went into a coma and all I got was partial deaf. What most people don't understand is that took away half of my balance. I've compensated quite a bit over the years (it happened when I was 12), but I'd like to actively improve it. But you're correct. So instead I'll focus on core and strength for now.

Does it make sense to do a dedicated core day? Or should I just incorporate it into my workouts? I've never actively tried to train my core and only know a bit about doing it.

I know nothing about plyos; is there a website that you could point me to that would supply the basics? I'll do a search for the info on my own, but I'd much rather have a referral. Also, how much should I include plyos right now?

Thanks a lot for your help!

Originally Posted by mike456

while your doing anything (walking, even sitting) work on bracing your core, This exercise is as hard as you make it, just squeeze as much as you can.

And if your going to do any exercises such as hangling leg raises, make sure your keeping your pelvis tilted so that your lower back is straight, that is the only way thosae exercises are going to work your core. The core is used to stabalize the pelvis.

Any exercise were balancing yourself is tough will also work your core... so instead of doing seated overhead presses, do them standing, and eventually on one leg with a dumbell in the opposite hand. Just try to make all your exercises as functional as possible.
Instead of squats do pistols (If you can't do these yet do bulgarians)
Instead of deads do oneleg RDLs, etc.

Thanks Mike!

Everything you said makes perfect sense. I'm really looking forward to trying Pistols.

It's funny that you mentioned replacing Squats. I'd planned on doing this. After 7 program weeks (8 calendar weeks) or doing maximal Squats, I really want to change it up. At the very least I'll go to Front Squats or some sort of unilateral Squats. I can't bring myself to give Squats completely because I like them so much.

Originally Posted by Bakerboy

http://images.google.ca/imgres?imgur...lr%3D%26sa%3DG

Pistols.

God dammit, here it was! I was looking for this thread last night...now I am back at work and cant see this.

Ugh, what are walkouts? I am confusing them with inch worms.

Originally Posted by DOMS

Thanks a lot Dale!

The reason I'm interested in core strength and general agility was just as a reward to myself for making it to week 7 in the Starr 5x5 routine. I also wanted to improve my balance. I've mentioned before that I'm deaf in my right ear ("I went into a coma and all I got was partial deaf. What most people don't understand is that took away half of my balance. I've compensated quite a bit over the years (it happened when I was 12), but I'd like to actively improve it. But you're correct. So instead I'll focus on core and strength for now.

Does it make sense to do a dedicated core day? Or should I just incorporate it into my workouts? I've never actively tried to train my core and only know a bit about doing it.

I know nothing about plyos; is there a website that you could point me to that would supply the basics? I'll do a search for the info on my own, but I'd much rather have a referral. Also, how much should I include plyos right now?

Thanks a lot for your help!

Just do core as a part of each day, not on a separate one.

As for plyos, here is a good start, this is a good site with tons of free info...

http://www.brianmac.demon.co.uk/plymo.htm

Originally Posted by Dale Mabry

Just do core as a part of each day, not on a separate one.

As for plyos, here is a good start, this is a good site with tons of free info...

http://www.brianmac.demon.co.uk/plymo.htm

I start the reading...now!

Originally Posted by DOMS

Agility.

In addition to what dale said about developing maximal strength, you may want to start working on landing mechanics. Do things like lateral hops, but stick the landing and balance for a couple of seconds upon landing. You could also jump onto boxes and work on landing quietly. Items like that are always a good idea. That way when you really start to work on reactive ability, you will have good motor programs already stored and ready to be used.

These sound painful. Please tell me more.

http://www.elitefts.com/documents/core_statics.htm
http://www.elitefts.com/documents/core_statics_2.htm

Enjoy.

Originally Posted by AKIRA

God dammit, here it was! I was looking for this thread last night...now I am back at work and cant see this.

Ugh, what are walkouts? I am confusing them with inch worms.

To do walkouts you place your thighs on a ball with your hands on the ground keeping yourself horizontal like the top part of a pushup. All you do is walk forward then back. You can make the movement harder by raising your arm up at the end and then switch sides. The end position looks like a plank.
You can also throw a plate on your back. It's a stabilization exercise.

Inch worms you do the same thing- walk forward and back on your hands- the only difference being your feet are on the ground and the start position looks like an upside down V.

Okay, so I'm thinking that I'll go with an upper/lower split (which I've never done before), in the 4-6 rep range. I'll alternate power days with speed days. So it would be:

Power - upper
Power - lower
off
Speed - upper
Speed - lower
off
off


I'll make sure to include some good core weighted workouts (i.e. Overhead Squats) and some bodyweight exercises (i.e. Dragonflies); and I'll finish off with two plyo exercises.

Now I've got to make that mess into something coherent.

As for the volume, well, me likey the volume. I'll mull over that tonight.