Nate, I always considered that the gymnastics training was sufficient enough core work that I didn’t need to do anything special. I’m finding, though, that my lower back is starting to get stronger than my abs (at least, that’s what I assume is happening) the more I specialize in PL and the less BW stuff I do, especially since most of my BW training lately has been toward the planche, so I’m throwing on more lower back work.
It could easily be something else going on and I do realize there are some mobility issues I need to work on, too. I’m starting to good morning out of really heavy squats, so I imagine it’s either core work or a weakening upper back.
Tried the front squat holds and they were humbling. I did them after my front squat workout so possibly not the most opportune moment. Could only do 4 plates for 8 seconds! (with a front squat max of 120kg).
Isnt the effect on the abs going to be limited by what the upper back can handle?
Also are the abs actually being trained if you cant feel them working eg on farmers walks - maybe youre just muscling your weigh through it when using a heavy weight?
This is from someone who is so weak in the abs I cant do bb rollouts to full extension, despite training abs consistently for years! So I really need all the help I can get.
Also, do people on here train them 4x a week? For how long? If you need to bring the abs up should you be doing more than the general 3 sets of a certain exercise per training session? I heard Thibadeau recently mention training abs 20 mins per session.
[quote]ros1816 wrote:
Tried the front squat holds and they were humbling. I did them after my front squat workout so possibly not the most opportune moment. Could only do 4 plates for 8 seconds! (with a front squat max of 120kg).
Isnt the effect on the abs going to be limited by what the upper back can handle?
Also are the abs actually being trained if you cant feel them working eg on farmers walks - maybe youre just muscling your weigh through it when using a heavy weight?
This is from someone who is so weak in the abs I cant do bb rollouts to full extension, despite training abs consistently for years! So I really need all the help I can get.
Also, do people on here train them 4x a week? For how long? If you need to bring the abs up should you be doing more than the general 3 sets of a certain exercise per training session? I heard Thibadeau recently mention training abs 20 mins per session.[/quote]
If you feel your upper back is the limiting factor, be careful you arent over extending yout thoracic spine. This happens a lot in front squats and overhead work.
Farmer’s walks are excellent for core strength and have a big transfer to competition lifts. Set up some cones and do somz zig zag farmers walks. The constant changing of direction will make you feel like you are being ripped in half.
I’ll go heavy on abs twice a week (DE/ME Lower workouts) then probably hit them lighter 2-3 other days a week. 4 days a week seems excessive to me. Also, 20 minutes on any one exercise seems like a waste of time (unless its squats, benches, or deadlifts).
[quote]ros1816 wrote:
Just re-checked Storm the Beach’s Iso Front Squat hold video through his blog and he does 6 plates for about 6 seconds.
Is it just a case of work up to your heaviest weight for a 5-10secs and then call it a day?
Thats about it. These do get easier. I can get well over 600lbs with no problem now. Adding in things like actually walking the weight out, suspending weights from the bar, and/or executing them with a zercher hold on the bar adds some brutal variaiton.
You can mess around with the hold times. You don’t need to stand there for 45 minutes with an empty bar but anywhere from 8-30 seconds with the heaviest weight you can hold seems to work well.
hey kind of lost track of this thread but as far as those flutter kicks and stuff go, you could try doing them for longer…i go between 2 and 3 minutes, but if you dont feel like they do anything then that’s all your call. ill also try working my squats and deads without a belt for a few light sets of 10-15 after my heavy shit, and try to keep it off for a little while as im working up. but seriously though i really recommend the straight leg situps…i recall reading louie simmons recommending them once too.
[quote]JLederach wrote:
hey kind of lost track of this thread but as far as those flutter kicks and stuff go, you could try doing them for longer…i go between 2 and 3 minutes, but if you dont feel like they do anything then that’s all your call. ill also try working my squats and deads without a belt for a few light sets of 10-15 after my heavy shit, and try to keep it off for a little while as im working up. but seriously though i really recommend the straight leg situps…i recall reading louie simmons recommending them once too.[/quote]
I’d rather cut my testicles off than live, full-balled, in a world where flutter kicks might help your squat and deadlift. Thank God they don’t so I don’t have to do anything drastic.
