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Old 09-20-2012, 11:50 PM   #1
Tyler Key
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Core Routine

Hey I've been doing crossfit for quite awhile and was looking for additional core exercises to do 3 days week after the main strength and wod.

I was reading up and a high weight/low rep, high rep/low weight, and then medium weight low rep split over the three days seemed to cover all bases but it didn't give any exercises just protocol.

So any exercises I can use to follow that with, or any other routines would great.

The obvious would be ghd situps for weight, ab wheel for reps etc...

But yeah any core routine that would be helpful for powerlifting would be very helpful.
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Old 09-21-2012, 06:02 AM   #2
Nik Nichols
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Re: Core Routine

GHDs weighted,
abmatt situps with weight
back ext weighted
romanian dead lift
knees to elbows,
toes to bar
good mornings.

That is for starteds.

remember ''a strong core is a strong back''
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Old 09-21-2012, 07:05 AM   #3
Tyler Key
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Re: Core Routine

Quote:
Originally Posted by Nik Nichols View Post
GHDs weighted,
abmatt situps with weight
back ext weighted
romanian dead lift
knees to elbows,
toes to bar
good mornings.

That is for starteds.

remember ''a strong core is a strong back''
thanks dude

any other additions welcome .
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Old 09-21-2012, 11:22 AM   #4
Tristan Hoyle
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Re: Core Routine

I think something that is important to remember is that, as far as anatomy goes, the abdominals primary job is to support the spine, not flex the torso. Therefore, while the above exercises are great, stabilization exercises such as planks, L-Sits, support position, Etc., will most likely provide better results. Dan Bailey says that he uses almost exclusively stabilization exercises for his core, and his core is definitely something we all can strive for. Hope I could help!
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Old 09-21-2012, 03:17 PM   #5
Nik Nichols
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Re: Core Routine

Good point Tristan. Which makes me rethink my answer.

Tyler, why or what is your goal with the core work? I had a reason in mind when I posted, but you never said what it is you are after.
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Old 09-21-2012, 03:43 PM   #6
Tristan Hoyle
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Re: Core Routine

Very good question, Nik. The exercises he needs definitely vary on his goals. I'm curious to see what his goals are so we can provide him with a more definite answer.
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Old 09-21-2012, 08:00 PM   #7
Tyler Key
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Re: Core Routine

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Originally Posted by Nik Nichols View Post
Good point Tristan. Which makes me rethink my answer.

Tyler, why or what is your goal with the core work? I had a reason in mind when I posted, but you never said what it is you are after.
I play rugby, so a strong core, is a strong player.

It also helps with all aspects of power lifts/oly lifts does it not?

Not sure what sort of goal I'm looking at here... but yeah, stability and ability to keep mid-line straight with a large weight doing front squats and and all other lifts. Ability in rugby to keep my body over the ball in a ruck without anyone moving me.

And the aesthetics is always a good plus .
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Old 09-21-2012, 09:42 PM   #8
Tristan Hoyle
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Re: Core Routine

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Originally Posted by Tyler Key View Post
I play rugby, so a strong core, is a strong player.

It also helps with all aspects of power lifts/oly lifts does it not?

Not sure what sort of goal I'm looking at here... but yeah, stability and ability to keep mid line straightwith a large weight doing front squats and and all other lifts. Ability in rugby to keep my body over the ball in a ruck without anyone moving me.

And the aesthetics is always a good plus .
There's your answer, since you are looking for stability it makes much more sense to practice core stabilizing movements. Practice your L-Sits, Plank holds, and hopefully work into the more advanced stabilization exercises. For the aesthetics, the flexing movements will probably provide you with better results. As with everything in training, routine is the enemy. Keep your core work varied just like your CrossFit.
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Old 09-22-2012, 08:05 AM   #9
Brendan McNamar
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Re: Core Routine

The strength you are looking for comes from heavy barbell work: Squats, front squats, dead lifts and press all require the functional mid line strength that will transfer to Rugby.

Other work is things like weighted GHD sit-up and weighted back extension.

Pushing heavy sleds has to be good practice for the ruck.

Things like body weight sit-ups, planks and so on don't continue to develop ever increasing levels of strength once you master them. You just build more capacity to do the movement.
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Old 09-22-2012, 09:22 AM   #10
Tristan Hoyle
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Re: Core Routine

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Originally Posted by Brendan McNamar View Post
The strength you are looking for comes from heavy barbell work: Squats, front squats, dead lifts and press all require the functional mid line strength that will transfer to Rugby.

Other work is things like weighted GHD sit-up and weighted back extension.

Pushing heavy sleds has to be good practice for the ruck.

Things like body weight sit-ups, planks and so on don't continue to develop ever increasing levels of strength once you master them. You just build more capacity to do the movement.
Which is why I suggested that he should advance to higher levels once those are mastered. Things like planche progressions, front levers, back levers, Etc, will all continue to provide great core work even after the basics are mastered.
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