2010-2011 55m Training

[Race_Radio]

@hemann

but you have to be selective. bruce lee was not a sprinter. the hips are every bit of a part of the core as the abdominals are. Hips/low back/every layer of the abdominals/shoulders are all intricately involved in sprinting. (As are many other muscles that also need to be adressed in training)

It would be foolish to neglect training the core muscles. But, RaceRadio, i am confused at what you consider “core”. I feel like you are calling “core” just the abdominals and low back.

Like others have said, those areas definitely need to be adressed, but be careful with exercise selection. A sit up is an abdominal lift. As is a hanging leg raise or a crunch or a V-up or planche push ups. But what about maximal ab strength? Like a squat or deadlift? Or hip stability training? Or hip explosiveness … training with plyometrics?

I would consider all of that core training. Much more than developing the muscles of the abdomen.

I personally consider the core to be inner/outer abdominals, lower back & hip flexors. I don’t do crunches or sit-ups, I think there pretty useless.

McBride et al. 2006 found through a AVG IEMG (mV) study that bodyweight push-ups activated the RECTUS ABDOMINIS over 5x more than than a squat or deadlift @90% 1RM. (A basic push-up). It also activated the obliques more so too.

I have seen a lot of EMG studies concerning many different exercises for activating the abs/obliques & squats & deadlifts don’t come close to cutting it. Take for example the stomach vacuum. That exercise activated the transverse abdominis & multifidus (co-contraction) 8 fold over the squat for someones 1RM. Basic push-ups, basic planks, supermans etc all rated higher. Planche push ups, superman push-ups, L-sits are on the extreme end of activating the inner/outer core.

The core (specifically inner) is the generator to all powerful movements.