Athlete's & Core

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey guys

i have been doing deads and even rack pull of 2x times my bodyweight but i still fell my core is weak. i’m a college basketball player and everytime i get into the air i feel i can’t move my core and it collapse’s which causes my upperbody to drop.

so do i need to add other core work, i thought the dead would have taken care of my core strenght already??

thanks

2

www.rosstraining.com go there, look at his methods/experience, he is an ex pro boxer and emphasizes overall development whole body strength, core strength, max strength, explosive strength, aerobic conditioning, anarobic conditioning, u won’t have any core problems after u buy on of his very informative 250pages of no nonsense books for a cheap as hell 25 dollars.

3

[quote]Topathlete wrote:
Hey guys

i have been doing deads and even rack pull of 2x times my bodyweight but i still fell my core is weak. i’m a college basketball player and everytime i get into the air i feel i can’t move my core and it collapse’s which causes my upperbody to drop.

so do i need to add other core work, i thought the dead would have taken care of my core strenght already??

Are you squatting?

thanks[/quote]

4

http://www.T-Nation.com/findArticle.do?article=06-091-training

5

http://homepage.ntlworld.com/ph.chea/K_gymnastics/AB2%20-%20Dragon%20Flags.wmv
-Keep body as rigid as possible from shoulder to your toes.
-Try and not pike in from the hips!
-looks very bad ass when you do this on a bench at a regular gym.

http://homepage.ntlworld.com/ph.chea/Koing%20BulkOffs.wmv
-lift knees up and kick up to the ceiling as hard and as fast as you can. Try and swing less but swining doesn’t affect the movement this much in this exercise as the end goal is to kick up vertically as high and as hard as you can.

Koing

6

thanks alot for the rpely guyz. i will try them out.

7

[quote]metallica76660 wrote:
www.rosstraining.com go there, look at his methods/experience, he is an ex pro boxer and emphasizes overall development whole body strength, core strength, max strength, explosive strength, aerobic conditioning, anarobic conditioning, u won’t have any core problems after u buy on of his very informative 250pages of no nonsense books for a cheap as hell 25 dollars.[/quote]

HMM bro just noticed something a bit of repetition from you. and ross training. Its your answer to anything. so looked at your short history you have friggin total of 14 post and 100% are pimping ross training

Not saying ross training is bad but damn last thing we need is a spammmer. Not saying thats you but well if the shoe fits

Phill

8

[quote]Phill wrote:
metallica76660 wrote:
www.rosstraining.com go there, look at his methods/experience, he is an ex pro boxer and emphasizes overall development whole body strength, core strength, max strength, explosive strength, aerobic conditioning, anarobic conditioning, u won’t have any core problems after u buy on of his very informative 250pages of no nonsense books for a cheap as hell 25 dollars.

HMM bro just noticed something a bit of repetition from you. and ross training. Its your answer to anything. so looked at your short history you have friggin total of 14 post and 100% are pimping ross training

Not saying ross training is bad but damn last thing we need is a spammmer. Not saying thats you but well if the shoe fits

Phill

[/quote]

No need to worry about that, Phill - just download the anti-spam software from www.rosstraining.com - guaranteed to block the most persistant ads!

9

I think overhead squats may be the best thing for you. They will teach you to keep your core tight with your body upright. They are a humbling experience!

10

farmers carry
front squats
goodmornings
over head squats

11

thanks i will incorporate front squats and goodmorning. and some direct ab work.

12

[quote]Topathlete wrote:
thanks i will incorporate front squats and goodmorning. and some direct ab work.[/quote]

Make sure to bust your ass with your ab work. Work up to heavy sets, don’t be afraid to do heavy sets of 5-6. DB side bends, 1-arm deads(will need to use straps to go heavy for abs), heavy pulldown abs, decline abs, etc.

Also, you should train your abs 3-4 times a week, like everyday you train to bring up this weak point. I’d go heavy on days you squat/dl, and throw in some higher rep pulldown abs or leg raises to add some volume.

13

Just front squat.

14

Please explain this feeling of can’t move in the air? and upper body drops?
I play basketball alot and have played with all different levels, i’ve never heard that complaint before.

Is this when you are battling for a rebound? shooting jump shots? Layups?

Right now it sounds like a conditioning problem. Like you are losing your legs by time you jump. What is bigger proportionately your upper body or lower?