Comments on: Isometrics and Ab Core Exercises – The Hidden Secret? http://speedendurance.com/2009/12/17/isometrics-and-ab-core-exercises-the-hidden-secret/ Success in Track & Field ... and Life Wed, 23 May 2012 21:21:11 +0000 hourly 1 http://wordpress.org/?v=3.2.1 By: Steve http://speedendurance.com/2009/12/17/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-64937 Steve Mon, 04 Jan 2010 01:49:15 +0000 http://speedendurance.com/2009/12/18/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-64937 It puzzles me why most sports haven't stolen more from gymnastics in terms of core work. Gymnastics pretty much requires an insane amount of core strength to hold body positions with extreme amounts of torque in twisting and rotating movements. That said in running/sprinting the core is resisting axial rotation of the spine given the arm and leg motions. In fact, this is the case for most sports including golf and baseball. The core braces the power from the hips and transfers it to the shoulder girdle and arms. The core provides very little concentric or eccentric motion and thus contributes little to the power being generated. Why would you say that concentric and eccentric movements are necessary if this it the case? Would not the a solid couple isometric movements with increasing progression along with heavy lifting such as deadlifts, olympic lifts, and possibly squats provide enough core work for this to be effective at elite levels? It puzzles me why most sports haven’t stolen more from gymnastics in terms of core work. Gymnastics pretty much requires an insane amount of core strength to hold body positions with extreme amounts of torque in twisting and rotating movements.

That said in running/sprinting the core is resisting axial rotation of the spine given the arm and leg motions. In fact, this is the case for most sports including golf and baseball. The core braces the power from the hips and transfers it to the shoulder girdle and arms. The core provides very little concentric or eccentric motion and thus contributes little to the power being generated.

Why would you say that concentric and eccentric movements are necessary if this it the case? Would not the a solid couple isometric movements with increasing progression along with heavy lifting such as deadlifts, olympic lifts, and possibly squats provide enough core work for this to be effective at elite levels?

]]> By: Pat Pawlowski http://speedendurance.com/2009/12/17/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-64846 Pat Pawlowski Sun, 03 Jan 2010 18:54:52 +0000 http://speedendurance.com/2009/12/18/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-64846 I agree whole heartedly on the multiple movements and with the tightening of related muscles during static work. I would further that trying tightening and relaxing on and off during static holds might add to athletic movement as while torso muscles may be stabilizers during limb movements the electrical impulses of the related muscles vary in intensity during movement. As a test, have your athletes ever tried a flag movement. One of Bruce Lee's old favorites. It is the hardest isometric ab exercise I have found and my non-weightlifter/powerlifter athletes have great difficulty with it but love trying it. Lie on your back on a bench and hold on with your hands up behind your head. Keep your torso and legs stiff and straight and try lifting your entire body up off the bench touching only the top back of your shoulders on the bench. Hold for up to a minute,if you can, and repeat. i also like to have my soccer players hold a 45 plate overhead and walk the distance of the pitch, @100m. Hard on the shoulders but builds up functional torso strength. Run Fast, Jump High, Math Rocks! Pat I agree whole heartedly on the multiple movements and with the tightening of related muscles during static work. I would further that trying tightening and relaxing on and off during static holds might add to athletic movement as while torso muscles may be stabilizers during limb movements the electrical impulses of the related muscles vary in intensity during movement.

As a test, have your athletes ever tried a flag movement. One of Bruce Lee’s old favorites. It is the hardest isometric ab exercise I have found and my non-weightlifter/powerlifter athletes have great difficulty with it but love trying it. Lie on your back on a bench and hold on with your hands up behind your head. Keep your torso and legs stiff and straight and try lifting your entire body up off the bench touching only the top back of your shoulders on the bench. Hold for up to a minute,if you can, and repeat.

i also like to have my soccer players hold a 45 plate overhead and walk the distance of the pitch, @100m. Hard on the shoulders but builds up functional torso strength.

Run Fast, Jump High, Math Rocks! Pat

]]> By: Jimson Lee http://speedendurance.com/2009/12/17/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-62626 Jimson Lee Mon, 21 Dec 2009 21:53:44 +0000 http://speedendurance.com/2009/12/18/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-62626 @Jordan @Chris -- Thanks for the ideas! I`ll give it a try. @Jordan @Chris — Thanks for the ideas! I`ll give it a try.

]]> By: Jordan http://speedendurance.com/2009/12/17/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-62338 Jordan Sun, 20 Dec 2009 04:07:29 +0000 http://speedendurance.com/2009/12/18/isometrics-and-ab-core-exercises-the-hidden-secret/#comment-62338 I used to be a firm believer in the 60-90 second plank hold, and would have my high school athletes do 3 sets of this after workouts. Most would be able to do it with some difficulty. Now I have them do 3 sets for only 10seconds, yes 10 seconds. The difference: I make sure they "draw in" their abs and "fire" their glutes (tighten your butt cheeks). The kids say it is way harder than how we used to do it, and I've tried it myself and it really does work. Note: Abs drawn in does not mean inhale, you need to be able to inhale and exhale keeping them in. Hope this can help some people. I used to be a firm believer in the 60-90 second plank hold, and would have my high school athletes do 3 sets of this after workouts. Most would be able to do it with some difficulty. Now I have them do 3 sets for only 10seconds, yes 10 seconds. The difference: I make sure they “draw in” their abs and “fire” their glutes (tighten your butt cheeks). The kids say it is way harder than how we used to do it, and I’ve tried it myself and it really does work.
Note: Abs drawn in does not mean inhale, you need to be able to inhale and exhale keeping them in. Hope this can help some people.

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