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"Core Strength Exercises - Core Workouts"
Fairly regularly, I get email questions on how one can increase their core strength, what core exercises they should do, or what a good core workout would be.
Now, this might go against the grain of much of the popular fitness industry (but then again, I've never been known to "follow the crowd"), but many times, direct core workouts aren't necessary to do.
If you're looking to increase your core strength, the easiest way to to do that is to a lot of strength training with heavy, compound movements with barbells, dumbbells, sandbags, etc.
Think of it like this - your core stabilizes your entire body, right? It's that core stabilization that allows you to support/hold/move heavy weights. You can move heavy weights if you don't have good core strength.
Try keeping your body tight while trying to squat twice your bodyweight, press/jerk your bodyweight over your head, or snatch a heavy dumbbell. If you don't have a strong core, it's not going to happen. And if you're body can be kept tight, then you're not going to be lifting/moving these weights.
While it's true that these might not be direct core exercises, they will do more for your core than you could imagine.
If it's a "six-pack" (aka - visible abs) you're after, then core training plays little part in that.
Contrary to popular belief, everybody has a "six-pack". The difference is what you have covering it up so that you can't see it.
Also contrary to popular belief, all the core exercises in the work are going to give you better "abs". That's going to be a result of having low bodyfat. And that will happen easiest with getting your diet in check and a good overall "workout program" in order to lose bodyfat.
So, am I against core training? No way. It's just not the big deal it's made out to be for certain goals (like having visible abs). You can never have too much core strength - esp in sports.
Core training isn't that complicated, and doesn't need to be made out as such. Here are a few guidelines for increasing your core strength:
--try to get in 2-3 core workouts/week (just tack them onto the end of your normal strength training workout)
--alternate each core workout with weighted core exercises and unweighted core exercises
--each core workout should have 1-2 trunk curling movements (situps, roman-chair situps, crunches, reverse crunches, etc.), a rotational movement (russian twists, medicine ball throws, etc.), and a static movement (a plank variation)
--On weighted days, do sets of 6-8 reps. On unweighted days, do sets of 12-15 reps. Static movements should be held for time (try to increase the time each workout). You can add "weight" to the static movements by wearing a weighted vest.
Follow these simple steps, and you'll ever need before you know it!
Train Hard, Rest Hard, Play Hard.
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"Hey man, that's so f@#$ing crazy
that you just emailed me, I'm reading your article about sand bags right
now on MMA Weekly! I would love to try one of your workouts. I've read
several of your articles, and I really like your approach...You've got
some great ideas, man. I really liked the sand bag article.Thanks again, and take care,"
Joe Rogan
UFC Color Commentator
BJJ Brown Belt
US Open TKD Champion, MW & HW TKD Champion
"I
have been training in MMA for a year and lifting weights for over two years
consistantly. I have trained in bodybuilding, crossfit, and powerlifting for
different aspects of conditioning. But NOTHING is like your MMA workout plan...As
far as my skills training goes this program has created a buzz by my team about
if I am on the "juice" or not. I am able to run through my partners
and keep going. The cardio work has allowed me to go a whole class without a
break, and then go to my next class and keep the intensity going...I LOVE this
workout plan and want to get some of my teammates going..." "Hey
man, I had my first mma fight in New York last weekend and ended up giving up
30 pounds to my opponent because he was the main event fighter and his opponent
backed out. They asked me to fight up in weight in the main event against this
guy and I won via arm bar submission in the second round. I just wanted to thank
you for the programs with the sandbag because I was stronger and better conditioned
then this guy who has apparently won the gold cup tae kwon do championship 7
out of the last 8 years. If it wasn't for my strength and conditioning, I probably
would have never gotten him to the ground and won. Just wanted to give you a
shout out and say thanks." "It's
cool to see you layout the rep schemes for the power complexes. And I liked
the section on healing shoulders, lots of guys out here have that problem...And
also, good to see you include MFD, I am still a huge proponent of that, I think
it's key." "...it's
like you reached into my head and pulled out what I've been attempting to accomplish
and I'm only on the first 20 pages...approaching conditioning from both ends
is f#cking genius. I was doing it from the intensity point of view only..."
"Wiggy is one trainer who knows how to combine complex training for the
average person as well as elite athletes..."
Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"
"Hi
Matt - You are a much needed voice of reason in the strength and conditioning
field - not to mention the martial arts world. Keep up the great work."
Alwyn Cosgrove
www.alwyncosgrove.com
"Wiggy's
MMA workouts are going to help me increase my game, as well as my fellow fighters
and teammates at American Top Team Boca!!"
Brett Jackowski
professional MMAist
American Top Team, Boca
"I
loved the two new books. There are a lot of theories and principles that I have
applied to my own personal training that you use in your books. It is good to
see that I am on the same page as you. For example, I am a believer in if you
don't use it you lose it! When I read the last phase of your program, your power
complexes follow the same principle. You still get a strength workout while
building up your conditioning. Fantastic Job!! I look forward to talking with
you more!"
Jules Bruchez, UFC veteran
The Ultimate Fighter 8 cast member
"I
don't know Wiggy from Adam but I checked out his site and thought it was really
interesting. I've incorporated some of his ideas and they've changed the way
I view and train strength and conditioning."
Leigh Remedios
profesional MMAist
UFC, Cage Rage Veteran
"Matt
has done an excellent job combining basic heavy duty style lifting with functional
exercise variations and creative conditioning. These workouts will satisfy everyone
from the powerlifting enthusiast, the olympic lifting enthusast, the mixed martial
arts fighter to the Navy Seal. These are definitely some of the most creative,
effective, and FUN programs I've seen. You won't have to worry about always
doing the same old thing and you won't ever get bored. Most importantly you
WILL develop size, strength, improve your athleticism, AND you'll also shed
a ton of fat to boot."
Kelly Baggett
www.higher-faster-sports.com
”Just
wanted to drop you a line to say I enjoyed your article from Pavel's newsletter.
You're right on track and I also think the intuitive assessment of proper load
and volume are way under-appreciated. Good work!”
Coach Charles Staley
www.staleytraining.com
"The
people want great programs and you're new e-book delivers! Tons of great strength
endurance programs with a focus on compound movements that provide the most
bang for the buck. Great work."
Mike Mahler
www.mikemahler.com
"I
just wanted to thank u for all your help with the programs my training went
awesome for my fight. I was strong As A MOOSE!!!...i came out and was kicking
his ass thanks to my new found super strength...everybody asks me how Ican be
so strong at 185 and i refer them to you!"
Adam Rothfelder
professional MMAist
Brian "Endgame" Meek
Matt Macaluso
professional MMAist
Chad Hamzeh
professional MMAist/Muay Thai fighter
Dorian "Xen Nova" Dreher