Quick post on a rest day to present a discussion on abs/core and their value in a workout routine. I have my answer for this but did want to provide some food for thought so that you know that you are doing the right things in your workouts. Not sure how fully baked my reasoning is but here goes.....
I recently developed more of a focus on strength training in preparing for the Spartan Beast and started studying Mark Rippetoe and Starting Strength. Additionally, I ordered Hobie Call's Obstacle Racing training video. His training has plenty of strength exercises in it but is more focused on high intensity, speed and endurance.
Something said by both of these accomplished trainers is that they do not do core/ab specific exercises. All of their workouts engage the core so you will get stronger there but they don't do anything that particularly targets that muscle group. To add to that, Mark Rippetoe's critique of CrossFit includes a criticism that CrossFit has too many core exercises so that CrossFitters develop the ripped abs they want and make them continue to pay to do the CrossFit program. He argues that these core exercises don't contribute much to functional strength. I would add that trainers who want to build strength with their clients may put too much emphasis on biceps and chest since those are "show" muscles that will keep clients coming back to develop them.
But...if I believe that it is smart to have a chest day and a leg day and an arm day that will target specific areas to give me the functional strength to beat the Spartan Beast then wouldn't it make sense to have exercises that target the core? My answer is yes.
Let me add to this that I think that a lot of people are exercising their abs/core improperly. I believe that most people are doing a high rep body weight ab routine to strengthen their core. This does not make sense to me. High reps are endurance and cardio. Saying that doing 100 sit ups is strengthening your core is like saying running 10 miles is building strength in your legs. You are not. You are building endurance. To build strength lift heavier weights less times.
Know what you are training for and develop a routine that addresses your goals. I will do core exercises with heavier weights and lower reps in order to improve my overall functional strength. I will also do body weight ab exercises at higher reps since I need to have core strength for a Tough Mudder and the Beast which is a 6 hour battle over a 13 mile obstacle course up and down a mountain. The same is true for my arms, chest and legs. I won't treat my abs any differently.
Thoughts??
Friday, February 28, 2014
Thursday, February 27, 2014
Arms & Shoulders
Pushed to get 3 gym days in a row done this week. I have been going to 2 on and 1 off but with my schedule I did a third day so that my rest days can be better planned.
Again, focused on form so I did not mind starting at lower weights and doing more sets to work back up and making sure everything is done properly. I am probably overthinking this but it all good. This did take away from time I would haves dedicated to Tabata or Burpees at the end of my session but since this is the strength season of my training I will not lose sleep over missing a cardio finisher every day. The plan is to do a VO2 Max or High Intensity (HIIT) day on Saturday.
Warm Up:
Arms & Shoulders - Do 1 warm up set at half previous high weight for 10 reps. Then 5 sets of 5 reps each at max weight.
- Forearm Curls - front & back
Notes / Results:
- Weight: 198
- Time: 60 minutes
- Barbell Front Raise
- Previous high: 85 Goal: 115
- Sets (back against pole so focus on arms/shoulders with no cheating): 10@20, 10@30, 5@40, 5@45, 5@50, 5@55, 5@60
- Rolling Dumbbell Triceps Extension
- Previous high (Lying): 35 Goal: 50
- Sets: 10@20, 10@25, 5@30, 3@35, 3@35, 5@30
- Seated Barbell Shoulder Press
- Previous high: 95 Goal: 120
- Sets: 60, 65, 70, 75, 80, 85, 3@90
- Standing Dumbbell Curl
- Previous high: 50 Goal: 65
- Sets (kept back solid against pole so no cheating): 5@45, 5@45, 3@50, 5@50, 5@50
Wednesday, February 26, 2014
Leg Day like no other. Starting over with complete emphasis on form
Today was all about proper Squat and Deadlift form. I have not been doing them correctly so the focus was on starting at the beginning and doing them correctly. I kept 5 reps per set but started with much lighter weight and did more sets while incrementally adding weight. Good progress. I am feeling it in new muscles.
This is my new weight lifting guide to live by: Starting Strength by Mark Rippetoe**I am not compensated for any sales. I just pass along what I learn to you. Take it for what it is worth.
On a side note, the two tools with the built upper bodies and toothpick legs that I have mentioned in a previous post were doing curls in the squat rack. The last person that I need to be is a gym snob but these guys are really getting on my nerves.
Warm Up:
Leg Routine - 1 set of 10 reps at half weight to focus on form and warm up, then 5 sets of 5 reps each at max weight.
Notes / Results:
- Weight:198
- Time: 65 minutes. No Tabata. Kept a good pace but did not worry about time since I was planning on doing more sets and the focus was on form.
- Dumbbell Step Up
- Previous high: 3@55 New Goal: 60
- Sets: 45. 50, 3@55, 4@55, 1@55/2@50
- Barbell Squats
- Previous high: 205 Goal: 225 **Scrap off of this since what I used to do were not even squats**
- Sets: 45, 55, 65, 75, 85 (bad form - leaning forward), 85, 3@95, 95, 4@105
- When I had bad form at 85, I noticed that I was coming up off the balls of my feet and putting too much emphasis on my quads and I felt undue stress on my lower back. This was actually caused by poor hand position. By changing that, the bar laid lower on my back which properly aligned it with the center of my feet, thereby putting less strain on my back. Fascinating.
- Plate Loaded Calf Raise
- Previous high: 250 Goal: 275**used to use a machine. Now found apparatus to load plates and started from beginning. Fascinating to see the difference in weigh tI am able to lift.
- Sets: 10@70, 90, 115, 125, 130, 135
- Deadlift
- Previous high: 235 Goal: 275 **The guy that recommended the book to me said that the Squat chapter is much longer than others (like the Deadlift) since it covers many of the basics that are applied to the other exercises. So, I changed my form here and found that I could not come close to previous highs. Started at the beginning with improved form but will still need to start at the beginning once I read the chapter for the Deadlift.**
- Sets: 135, 155, 165, 175, 185, 195, 205, 215
Tuesday, February 25, 2014
Chest / Back with More Focus on Form & Range of Motion
Increasing the focus on form and range of motion. More full repping and less half repping.
Also altered my Core Tabata to mix it up between weighted reps and body weight reps. I think that by scaling back (I used to do all weighted reps) I am getting more out of this routine.
Warm Up:
Chest/Back Routine - 1st do a warm up set at ½ weight for 10 reps, then 5 sets of 5 reps each at full weight..
Core Tabata:
- Sit Ups (Rounds 1 & 3)
- Mason Twists with 25 pound dumbbell (Rounds 2 & 4)
- Kettlebell V-Ups @ 12kg (Rounds 5 & 7)
- Side Kicks (Rounds 6 & 8)
- Fingers to Knees with 10 pound plate (Rounds 1 & 3)
- V-Ups
- Side Kicks
- Sit Ups with 10 pound plate
Notes / Results:
- Weight: 198
- Time: 65 minutes
- Bench Press:
- Previous high: 175 Goal: 210
- Sets: 4@155, 155, 165, 165, 175, 2@175 (full extension)
- Lateral Pull Downs:
- Previous high: 180 Goal: 210
- Sets: 150, 170, 4@190, 3@190, 3@190
- Dumbbell Flys:
- Previous high: 45 Goal: 50
- Sets: 35, 40,45, 40, 3@45
- EZ Bar Row:
- Previous high: 155 Goal: 170 (assuming 15 pound EZ Bar)
- Sets: 75, 95, 125, 145, 145
- Core Tabata as finisher
Sunday, February 23, 2014
Sunday Kettlebells
I woke up today with my legs aching and tight from yesterday’s run. I had all the excuses in place to skip today but got out to the gym on a Sunday morning since I knew that if I did not get my workout in today then I wouldn’t be doing kettlebells this week. Although it deviates from the strenght focus of this season in my training, I enjoy kettlebells and want/need to keep them in the mix.
Since I got out of the house late and was tired, I only got three circuits done when I am shooting for five. I kept a great pace and supplemented each circuit with 10 burpees.
Finally, of great importance, was that for the Swing Catch & Goblet Squat I really focused on form. First off I have always used momentum on the swings. This time I came to a complete stop on each rep. Swinging from a dead stop is more challenging that I thought. Add to that my focus on form for the squats. In particular, I have been looking straight forward when I do squatting exercises and that is bad form. I used proper form today looking down about four to five feet in front of me. This helps get my backside closer to the floor and keeps the weight balanced in a straight line above the middle of my feet. I also focused on driving my butt into the floor to get maximum range. Reading the Starting Strength by Mark Rippetoe book, I learned that if you are not getting as low as possible then you are not doing the squat right. For my first couple of reps, when I was not getting low I realized that I was looking straight forward. I adjusted my form and was able to drive my butt closer to the floor.
Warm Up:
Notes & Results:
- Time: 50 minutes
- Weight: 199
**All weights in kg**
- Swing & Catch Goblet Squat - Sets: 16, 16@18, 10@18
- Clean & Press - Sets: 12, 16, 18
- Windmill - 10, 12, 16
- Turkish Get Up - Sets: 8, 10, 12
- Deadlift & Row - Sets: 12, 16, 18
- 10 Burpees at the end of each circuit. 30 total outside of warm up
Subscribe to:
Posts (Atom)