Classic sit ups not bio-mechanicly relevent?

Expert Discussion Strength Training
91

Thanks for posting video James and thanks for awesome posts, along with Charlie. I am glad you are again posting Charlie!

Actually, I do similar training as you have posted. Currently, in this ‘block’ I aim at improving my aerobic capacity for boxing practices. I cannot highly suggest a book by Joel Jamieson: “Ultimate MMA conditioning” that utilize Block approach toward MA/MMA athletes. Joel calls this kind of aerobic capacity training an aerobic plyometrics (if I remember correctly). I noticed that after a wall MB drills my form and pace on LSD run is better (better transfer of energy through the core?), along with having better upper body endurance and power for striking.

Although this is a form of plyometric core work, I see it rather as “aerobic upper body plyos” (for lower body aerobic plyos I use hops on coordination ladder and/or jump rope).

The workout I did before couple of days was:

  1. Boxing practice
  2. Cardiac output (aerobic capacity)
    • Bike for 10min @140bpm
    • MB wall for for 10min (HR was around 140-150bpm) w/3kg MB (I should use heavier but I don’t have one at the moment) [I do a movement for 20-30 fast reps and continually for 10mins)
    • repeat twice
    • Total duration 40min

I also run for 20-30min on grass 3x/wk (preparing for tempo and aerobic power intervals) and do 3x/wk upper/lower strength work. This kind of aerobic capacity work provides good aerobic stimuli for upper body and lower body without screwing my shins (compared to running every day).

For core work I also do:

  • Full contact twists w/2x20kg on one bar end for 10-12 reps
  • Hanging leg raises
  • Side bridge holds w/20kg plate for 30-60sec
  • Roll-out
  • Chops

I am not a fan of high-reps crunches etc, although I do them from time to time at boxing practices with the “crew”.

I will try to post a video or something in due course…

Keep up with a good discussion.

92

The stuff on CF is a bit too high for beginners, they have to learn the basics before going high performance.

my humble opinion

I suggested the vid of workout needed a few posteral changes, heels off the ground, bum back and knees slightly bent. By doing this it will allow more time for the muscle groups to be controlled. I assume CF med ball work is much closer to the wall with much more speed involved. The beginner would be relying more on the hip stabilisers as apposed to abs.

93

Try unlocking your knees when you run, the tibia rotates and the soleus ?? is being overused, heels slightly off the ground (too keep angles right)

science fiction?.

94

Another example, I’m not sure what I think about straight leg ab work anymore but this is a quick way to get reps.

http://www.treyhardee.com/speaker/main/video/id/91-Trey-Hardee/vid/192900-2-Minute-Abs-Wallering-Around

95

Very similar to CF ab circuit that’s on the Detriot Lions offseason video tape.

96

That film was done with Ange in 1992.

97

Her tech was 10x’s better then the players. :slight_smile:

98

CF, do you think the exercises shown are orthopedically sound?

99

We used to do them supported with a partner but I don’t think a well trained guy like shown is likely to have an issue with relative small loads of that type. (They did pick a realistic guy with long legs for this.) Of course there’ll be complaints but the only way to please everyone is to do nothing.

100

Trey Hardee is a beast.

101

Take a look at Stuart McGill’s work on abs. It is quite interesting and having injured my back his stuff makes sense. And guess what, he is also a Canadian!

102

Earlier you mention your guys did 2000yds, 900throws, and 1500abs twice a week. Let’s say for some odd reason you had to train 4 str days (Mon-Thur) for a period of 4 weeks would you still have done the same amount of low intensity leading into the second speed day or something along these lines?

Mon/Wed: Speed
Tue: Tempo 1200yds, 600throws, 1500abs
Thur: 2000yds, 900throws, 1500abs

103

I was doing that volume way back when, every week.

Man, that volume stuff, I was weak as a kitten.

You want a real test of core strength?.

See how long you can hold the L-Sit?. Aim for 60secs. Yeah, your gonna feel the shake. lol.

//youtu.be/S9oWkeqIVAU

See how many planche push-ups you can perform?. Aim for 5.

//youtu.be/oyuJ3T0sQ88

104

For a sprinter, the decision would be based on whether we are closer to GPP or SPP

Closer to GPP I might select to prioritize general fitness and keep the temp volumes the same on each day and reduce the volume of the second speed day to 60 or 50% of the workload of the first speed day.

Closer to SPP I might prioritize the speed work and reduce the volume of the second tempo workload by 50-60%.

There’s clearly much more to discuss regarding each scenario; however, I’ve had great success in reducing latter part of the training week workloads by 50-60% based upon the emphasis of the block.

105

That’s a big drop in volume, most gpp workouts are mainly 0-30m and volume around the 360-390ish area.

106

Correct, however, trust me in that the interplay between the varied training elements on all days yields positive results; even though the sprint volume on the second speed day is considerably lower than the first.

My suggestion is not theoretical, I’ve done this for a few years now (only at certain times of course) and the results are continuously positive.

Additionally, I should have first clarified that the workload adjustments need not apply to all training modalities for a given day. Meaning, if the sprint volume is reduced to 50-60% of the volume performed earlier in the week, you may perform the same, or more, volume of throws and jumps- as one example only.

I should also note that the lower the volume is on the second session the more favorable it is to ensure that the distance of the sprint reps are on the longer end relative to the block.

So, if 0-30m is the range and day one was 360-390m then day two would consist of 180-216m or 195-234m, respectively. In either case, I’d suggest that the session consist of all 30m efforts and as such you’d get a total of 6-8 x 30m which is fine for a GPP session; particularly if the volume of throws and jumps were to increase on that day.

Lastly, since the example you referenced is GPP we must remember that we may disperse additional intensive elements across all training days so there’s more opportunities to get some stimulus that you may be concerned of missing via a substantial reduction in sprint volumes on the second speed day.

107

James, I saw the video of your athlete performing MB throws I’m curious why is he standing so far away from the wall and performing the throws at such a slow speed? My guys are inches away from the wall and the speeds are fast - your thoughts.

108

I should first note that some of my players do elect to remain closer to the wall and execute the movement at a higher frequency.

I’m not that critical of the frequency as long as the effort remains aerobic.

My instruction is merely to ensure that the movement is executed rhythmically.

Generally, however, the movement rate is closer to what you see the athlete performing in the video.

Other than certain power speed, explosive med ball, and jumps that I’ve included at the beginning of a tempo session (during GPP), the bulk of all forms of training on a tempo day, post GPP, is extensive (with the exception of power speed warm up drills which by all accounts are very low in intensity the way we perform them- smoothly and rhythmically).

The method of execution that you see in the video is extensive and the muscular effect is compatible with all else that we perform on those days in the form of calisthenics, the tempo activities, and auxiliary resistance exercises.

I have no objections against a higher rate of movement on the rebounds; however, I’ve found that the manner in which we perform them is highly effective relative to the reasons I explained earlier in this thread.

Additionally, we are able to accomplish more extended/continuous work without entering a lactic environment. This is beneficial relative to the placement of the exercise in the session. We jog two laps around the field then proceed to the court for the rebounds. They initiate the warm up.

Their extensive nature is fantastic for generating blood flow in the active musculature and raising overall body temperature in a purely aerobic manner. For this reason, they are great to perform in the warm up prior to speed work and explosive throws as well.

I perform these routinely myself and think very highly of this method of execution for all the explained purposes.

The series of moves you see performed totals 250 reps per set. We perform 1-4 sets depending on where we are in the training year.

This is also a great aerobic workout in and of itself in the spirit of ‘no excuses’ tempo activities if done over the course of 20-30 minutes with brief recovery periods interspersed throughout.

109

Thanks James, for the past 4 weeks I have been using your format with some of my clients with great results.

[b]- warm up approx 20-30min

  • tempo runs/drills approx 30min
  • abs/med ball rebounds approx 30min
  • auxiliary resistance training approx 30min[/b]

How far into the offseason program do you use the above format?

110

Volumes and regimes of work will vary; however, we’ll perform those drills throughout the entire off-season.