Goi's Fitness Forum

http://www.lonkilgore.com/usawrdc/Abdom ... ensity.pdf

What do u guys think of it?

I've always liked Rippetoe and Mehdi's writing style, (this link was provided in his forum under strength training section) perhaps partly due to their rhetoric, but I am aware that Rouse( and i wanted to find out if you guys agree) once said that the abs were made to RESIST flexion, not the other way round right?

I kind of sort of like the idea haha...but then again I'm a noob when it comes to functional core training.

do a turkish get up, same thing but harder and safer.

This is the Allen Lift, it belongs to a family of long forgotten lifts that demands great core strentgh and precision in execution. Check out the link below

http://library.crossfit.com/free/pdf/05 ... _Lifts.pdf

The two person cheat curl is not an odd lift... you see it in the gym all the time!!!

"It's all you! It's all you!"

Canuck eh wrote:The two person cheat curl is not an odd lift... you see it in the gym all the time!!!

"It's all you! It's all you!"

It demands alot of the trainer or spotter to trick the the other into thinking that they are lifting heavier....... f--k off hahahaha

If you want functional core strength,do the yoke walk.

Our dear derrick kim does weighted crunches too..

Though functional strength is important, but for me, once we nailed everything swee swee, posture movement etc, there's little harm (probably) if we do some harmful stuff that's not really harmful. Coz lots of us do OHP press when we are not ready either. Just need to keep re/pre hab to prevent it from getting bad.

Its interesting to find the word functional and core strength tagged to alot of training protocols in the market these days..... eg doing bicep curls on the swiss ball....etc

Crossfit's definition :
Functional core strength = the ability of the spinal colum and pelvic to operate as a single rigid unit, maintaining midline stabilization

Good displays of core strength can be demonstrated in excercises like
- Gymnast drills eg Ring works, L-sit.....
- Oly Lifts and their drills eg OHS, C+J, Snatch, snatch balance...........
- Power Lifts eg Dead Lift, Back Squat.................

Alot mentioned above but none about doing crunches on the fit ball

The swiss ball/bosu ball has been abused to the max by people trying to make a quick buck with the words "functional" and "core". However, there are still legitimate uses for them, that don't involve standing on them while doing squats and looking like a douche bag.

galapogos wrote:The swiss ball/bosu ball has been abused to the max by people trying to make a quick buck with the words "functional" and "core". However, there are still legitimate uses for them, that don't involve standing on them while doing squats and looking like a douche bag.

Ah, such as filling them up with water or some dense material(sand maybe) to simulate training with a heavy sandbag? hw about tt

galapogos wrote:However, there are still legitimate uses for them, that don't involve standing on them while doing squats and looking like a douche bag.

referring to today's issue of Urban? lmao

Brutul workout man , don't try this unless you have at least 1 year of training experience

30 mins of brisk walking followed by 3 sets of 12 reps alternate DB bicep curl on the swiss ball (For Time)

vicvic wrote:

galapogos wrote:However, there are still legitimate uses for them, that don't involve standing on them while doing squats and looking like a douche bag.

referring to today's issue of Urban? lmao

No, haven't read today's papers yet.

galapogos wrote:The swiss ball/bosu ball has been abused to the max by people trying to make a quick buck with the words "functional" and "core". However, there are still legitimate uses for them, that don't involve standing on them while doing squats and looking like a douche bag.

kicking the moron on the ball. that sounds like a good training to me

i rather prefer selling the ball to some douche who would pay handsomely for awesome core strength.

Bosu Squat Press...hmm bosu thrusters?

kacie wrote:i rather prefer selling the ball to some douche who would pay handsomely for awesome core strength.

...you have to buy one first, can you risk somebody catching you buying a bosu ball?
that will be a headline news man.

I have one

It a good progression for the bridge

Take air out to lessen the support

i feel that weighted crunches or those core exercise with added weight should be introduced only after going through the first phase of core training. After that, it should be done to a certain weight limit, i cant imagine people flexing their abs using 60kgs weight on their chest...hahaha. After you get the core strength up, then should focus on the olympics lifts e.t.c in combinations.

here is an illustrations

first phase
isometric contraction like bridging and etc..

second phase
body weight concentric & eccentric action leading to using additonal weights

thirdphase
heavy movmenets, e.g olympics
as the weight in oly lift increasese, the core muscles will grow together in sync...

Or just learn to olidt and save all the screwing around

The time actually spent learning the lift is much more productve than segmenting your training as you suggest