Tag Archives: core strength

Strengthen Your Core With This Workout

18 Nov

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Swiss Ball Plank

A good core workout should work your entire core (and not just your abs) — front, sides, and back; shoulders through hips — and improve core strength and stability.

Here’s a core workout that’s a favorite of many of the athletes that train at our facility:

You can incorporate this circuit into your workout, or make it a “stand alone” workout by performing each exercise multiple times.  Increase the difficulty/intensity of the workout by adding resistance (bands, weight plates, etc.) to body-weight exercises; progressively increasing weight and/or repetitions; or adding time to the plank.

Get STRONGER, Get FASTER!

Your thoughts?

Challenge Yourself with the Uneven Plank Exercise

4 Nov

Want to work your entire core and triceps with one exercise? Check out this plank exercise from strength and fitness guru, BJ Gaddour, and Men’s Health.

The Uneven Plank is “a core exercise that does double duty as a triceps builder.” To perform this exercise, assume a standard 4-point (low) plank position, with forearms on the floor. Lift one forearm off the floor and hold it in the bottom position of a pushup. This activates the triceps and requires core strength and stability. Hold for 30-60 seconds, then repeat on your other side by switching arm positions.

Get STRONGER, Get FASTER!

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Improve Mobility: Make Your Workouts More Functional

19 Aug

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Physioball Weight Roll

We focus on functional training for our athletes.  That means movement-based — and not muscle-based — exercises make up the majority of every athlete’s workout.  In addition to developing strength, speed, agility, and athleticism, we want our athletes to improve mobility, balance, coordination, and stability.  All these components contribute to a more powerful, capable athlete.

Ultimately, the athlete’s training should reflect and support the demands and movement patterns of his or her sport.

Better mobility helps athletes reduce the incidence of injury, and also gives players a considerable advantage on the court or field.  Hip and ankle mobility are important for explosive movements like sprinting; accelerating and decelerating; changing direction; and blocking and tackling.

  • Unilateral exercises (those which load one side of the body at a time), like single-arm presses and single-leg squats, are probably more reflective of sports performance than traditional bilateral exercises (loading both sides equally).  We like alternating between unilateral and bilateral exercises, for a specific movement or muscle group, every other week, to build a stronger, more balanced musculature.
  • Perform more exercises standing, including standing on one leg.  When you sit or lie down to do an exercise, you’re not supporting your own weight and, as a result, you’re compromising the development of core strength and stability.
  • Get away from training on machines that “lock” your body into exercises that don’t require balance or stability, and those that don’t work multiple joints and muscle groups from different angles.  Opt instead for free-weight exercises using dumbbells, kettlebells, medicine balls, or even sandbags.
  • Move through different planes of motion when you workout.  Lateral, transverse (diagonal), rotational, and anti-rotational exercises are great additions to any training regimen.

Get STRONGER, Get FASTER!

Your thoughts?

Take Your Plank to the Next Level

24 Sep

At Athletic Performance Training Center, we really like the plank exercise and several of its variations.  Unlike traditional crunches and situps, the plank — done correctly — engages, strengthens, and stabilizes your entire core, shoulders to hips (and they’re easier on the back and hips).

I recently found this article titled, 47 Plank Variations for a Killer Core, which provides beginner, intermediate, and advanced level variations of this versatile, bodyweight exercise.

Check it out and give ’em a try.

Get STRONGER, Get FASTER!

Your thoughts?

Build Explosive Power with this Medicine Ball Exercise

11 Jun

Medicine ball throws are great for developing explosive power, and can be used as an alternative to Olympic lifts.  These exercises strengthen and stabilize the core musculature, reinforce the biomechanics of force generation, reflect the demands and movement patterns of many sports, and can be performed in virtually every plane of motion.

Here’s one of the total-body exercises we use with our athletes to build explosive power.  This triple extension exercise is basically a heavy medicine ball clean and jerk, immediately followed by a forceful vertical or horizontal push/throw.

In the first video, Julianne — one of our high school basketball players — demonstrates the exercise with a 25 lb. medicine ball and a vertical throw, pushing the ball as high as she can.  Note how she uses her hips and legs (with minimal bend at the waist and back involvement) to get under the ball and generate force.

In the second video, Julianne uses the same medicine ball with a horizontal throw, pushing the ball as far as she can.  Mechanics and technique — hip and leg drive — are similar to the first exercise.

We have our athletes perform 3 sets of 4 repetitions, with a one minute rest between sets.  Typically, these types of (power) exercises are placed at the beginning of a workout, following an appropriate, dynamic warmup.

Get STRONGER, Get FASTER!

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Getting Stronger is the Foundation

26 Dec

Are you an athlete who desires to improve your performance?  Are any of the items, below, part of your improvement plan?

  • Run faster
  • Jump higher
  • Better agility
  • Throw harder/farther
  • Hit harder
  • Kick harder/farther
  • More powerful
  • Generate more explosive force
  • Improve your sport-specific skill technique
  • Move more efficiently
  • Reduce the potential for injury

If you answered, “yes,” to any of the above, you’ll need to get stronger, because research says, overwhelmingly, that strength development is the common denominator — the foundation — for improvement in any and all of those areas.

Consult with a strength and conditioning professional and develop a well-designed, total body strength training program that the reflects the demands and movement patterns of your sport or activity.  Perform complex exercises that engage multiple muscles and joints — and all major muscle groups — each and every time you workout.  Challenge yourself by increasing the intensity, gradually, at regular intervals.

You’ll still need to invest the time and effort necessary to develop your sport-specific skills.  For example, if you’re a baseball player or golfer, a knowledgeable coach can help you with your swing mechanics and timing.  Strength training will help you to drive the ball.

And you don’t have to be an athlete to reap the benefits of strength training.  Getting stronger improves the body’s efficiency for performing everyday tasks like walking up stairs or carrying groceries, while reducing the incidence of aches, pains, and injuries.

Get STRONGER, Get FASTER!

Your thoughts?

Strengthen Your Core with the Inverted Balance Plank

4 Dec

Want to try a challenging, isometric core-strengthening exercise?  Next time you train, add the Inverted Balance Plank to your workout.

Here’s how to do it: Lie on your back, legs straight and feet together, arms folded across your shoulders.  To begin the exercise, elevate your shoulders and back, and legs and feet, so that you’re balancing on your butt.  Keep your shoulders and feet about six inches above the ground.  Brace your core (like you’re preparing to take a punch in the stomach) and hold that position for 30 seconds, or as long as you can.  As you are able, add more time in increments of 15 seconds.  Use this exercise as a workout “finisher.”

Get STRONGER, Get FASTER!

Your thoughts?

6 Machines to Avoid at the Gym

21 Aug

Several months ago, I published a blog post titled, Switch from Machines to Free Weights, which espoused the benefits of free-weight exercises because of their ability to engage more muscle groups and improve core strength and stability.

Here’s a nice resource from Healthy Living6 Machines to Avoid at the Gym.  The article provides additional insight into this issue, offering alternatives to 6 commonly used machine exercises.

Get STRONGER, Get FASTER!

Your thoughts?

6 Ways to Build Stronger Arms

14 Jun

If you want to build stronger arms (and what athlete doesn’t?), you’ve got to work from the inside out.  That means your focus should start with your core and work through your shoulders and arms.  Keep in mind that to build strength and power – for most exercises – you will want to work with a weight that challenges you for 4-6 repetitions per set (and may require a spotter).  Maintain good form and technique, perform the exercises with a full range-of motion, and allow adequate rest between sets.

Here are 6 ways to build stronger arms:

  1. It all starts with your legs.  Yes, I know this article is supposed to be about arm strength, but don’t neglect your core and lower body (more on this in an upcoming article).  Whether you want to improve your jump shot, throwing velocity, or bat speed, strong arms can’t compensate for a weak core and legs.  Exercises like squats and deadlifts will help you build the leg drive necessary to hit those three-point shots, throw fastballs past the opposing hitter, or drive the ball over the outfielders’ heads.
  2. Hit the bench.  The bench press exercise is a gold-standard upper-body exercise for a reason.  At Athletic Performance Training Center (APTC), we like the barbell flat bench press as our preferred bilateral, upper-body exercise.
  3. Work both sides.  Unilateral exercises help to ensure that your “weak” side is working as hard as your strong side.  Grab a pair of heavy dumbbells and perform the dumbbell flat bench press exercise.  For variety, you can do this exercise simultaneously, alternating, or iso-laterally (one arm at a time).  Alternate with the barbell bench press so that one week you perform the exercise with a barbell, and the next with dumbbells.
  4. Row your boat.  Agonist-antagonist paired sets – pairing exercises that work opposing muscle groups – are a great way to build strength and reduce the incidence of injury by strengthening the muscles around a joint.  Exercises like the bent-over barbell row, dumbbell row, and seated cable row should be included with the bench press exercises.  Dumbbell and cable rows can also be performed unilaterally.
  5. Push it upShoulder presses, with a barbell or dumbbells, work the muscles of the upper-body and arms differently (in a different plane) than the bench press – vertically instead of horizontally.  Perform this exercise standing, and not sitting, to get more of your core involved.
  6. Pull it down.  Like bench presses and rows, shoulder presses can be paired with lat pull-downs (bilateral or unilateral), chin-ups, or pull-ups.  Chin-ups and pull-ups are challenging, but you can start by doing them with a band or spotter.

Here’s a bonus.  Don’t overlook good old-fashioned pushups.  You can do them anywhere, and there are about a million variations.  We still incorporate them into our training regimen at APTC.

Get STRONGER, Get FASTER!

Your thoughts?

Switch from Machines to Free Weights

5 Jun

There’s no argument that exercise machines are mostly convenient and easy-to-use.  Hop on, set your resistance level, and go to work.

However, recent research from the University of South Carolina (excerpted in Men’s Health) revealed that men who train with free weights are less likely to have lower back pain than those who use weight-training machines.

“With machines, you don’t have to stabilize your core to do the exercise,” according to Mike Reinold, PT, CSCS, of Champion PT and Performance in Boston.  “Strength without core stability can overload your back and lead to pain.”

Instead of machines, perform exercises in which your back is not supported, like pushups instead of chest press machine, and standing dumbbell shoulder presses instead of the shoulder press machine.  Planks are another good alternative for building core strength and stability.

Get STRONGER, Get FASTER!

Your thoughts?

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