I would like to congratulate you on the article you have on core training. I have two questions: Which core training exercises would recommend to improve one’s squat? Do you think I can max out on the squat on thursday and bench press on friday after following my week off from training? Thanks again!
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Do you squat with a belt?
If you squat raw, TVA work (I think headed compression in the article) will help with your squat and deadlifts. Also I’d recommend side planks too.
Once you feel you can perform TVA work in the horse stance proficiently try doing it in the short stop or stading position.
I’ve tested people who have great TVA strength on the floor but as soon you test them in a more functional position they have a real hard time.
Phil,
I think a ton of focused TvA work is really unnecessary for the most part. In healthy individuals, the TvA usually fires almost 1/2 second before any leg movement, so there isn’t really any need to do a ton of isolation TvA work in the program unless you have a seriously dysfunctional TvA.
To improve the squat, I would set-up something similar to the four day program I have listed in my article. Below would be a good start for someone wanting to improve their core strength for squatting:
Day 1 - Linear
Dragon flags, 3x5
Standing cable abs, 3x6
Day 2 - Rotation
Med Ball Russian twists, 3x6 each side
Full-contact twists, 3x5 each side
Day 3 - Lateral flexion
Windmills, 3x6
Side bend, 3x8
Day 4 - Stabilization/Compression
Dead Bug Twists, 2x30 seconds
Pillar Bridges, 2x30 seconds each side
Static Back Extensions, 2x30 seconds
Also, make sure you are bracing properly and setting your abs/low back before each repetition. Hope this helps!
Stay strong
MR
Could you explain how to do : Dragon Flags, pillar bridges, static back ext? Im coming back form a bulging disk in L5-S1, my core strength is good and i’ve started to add more functional ab movements such as saxon side bends. I would like to substitute some of the programs you gave, would this be advisable? My current core program looks like this.
DAY 1
Alternating torso rotations from the plank position 2x20
Saxon Side Bends 2x6(each side)
Plank with toes on stability ball, upper body on hands, i then alternate abducting 1 leg. 2x3(abductions per leg)
Weighted Crunches on floor, increasing the lever arm for the eccentric. 2x8-10
Back ext on stability ball w/weight 3x8-10.
DAY 2
Reverse Crunch on Decline 3x8-12
Russian Twist on short decline bench 3x8(each side)
Side Bridge 2x30sec each side
Waterbury fig. 8 walks 2x4(also for my cuff)
DAY3
Alt. Torso Rotation 2x20
Saxon Side Bends 2x6 (each side)
Repeat day one except for doing Back Ext. on Roman Chair 3x10
Bridge on floor while ext. on leg 2x15
Weighted Crunches on floor (same as day 1)
DAY 4
Reverse Crunch on Decline 3x8-12
Russian Twist on short decline bench 3x8(each side)
Side Bridge 2x30sec each side
Waterbury fig. 8 walks 2x4(also for my cuff)
Any opinions??
Here is a link for pics and a description of the dragon flag:
Pillar bridges and static back extensions are just held in the position for a certain period of time. Please refer to the pics in my article to see how these are performed.
As for your program, it looks pretty good but it also depends on what your goals are. It looks like you are doing quite a bit of dedicated core work, but that may be a goal in-and-of-itself especially since you are coming off the bulging disk. If this is working for you and you feel your back is getting stronger, than by all means stick with it. Let me know how it goes!
Stay strong
MR
Thanks for the response Mike! Do you think this would be even better: Instead of taking this week off go on ahead and max out this week and then start my new cycle next week. Let me know what you think about this idea. I thought I was overtrained but I think I just needed some time off.
bump