Core Training For Speed Part Dos

Alex Maroko

Another Sunday, another Lions loss…tell me, should I just give up on them now before they do the 0-16 thing again?!?

You know what though, at least there was one good thing I was able to take from the game…

…every player on that field had an incredibly strong, powerful core that allowed them to be more explosive, more powerful and simply, more unstoppable.

Speaking of strong and powerful “cores” (yup, you like that segue, don’t you!), I have more great, free content for you, all about core training.

Here it is, Part II of getting your questions answered by arguably the world’s top “core training” expert, author of the freaking awesome Combat Core and a guy I’m happy to call a good friend, Jim “Cool Core Smitty” Smith:

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NOTE: I SHOULDN’T BE SAYING THIS: I know Smitty’s best-seller Combat Core is really enticing, but please, DON’T GET IT YET! I’ve been talking with “Cool Core” and I think I’ve talked him into totally and completely hooking the Combat Core package up for you THIS WEEK (starting this Tuesday). So, again, please do not get Combat Core until next week. Just enjoy all of the helpful info below, be a little patient and when you finally do get Combat Core next week, it will all be worth it, I promise!

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Question 7: Of all the core routines you’ve seen people do, what is done the MOST but you feel is the least effective?

Answer: Any movement that is detrimental or has the potential to cause injury. Movements like extended crunches (back extended over the ball forcing the lower back (lumbar spine) into a curve) can cause some serious problems long term. With that being said, all movements can be detrimental if performed incorrectly. A good movement can turn bad as fatigue sets in so make sure you hit QUALITY reps over QUANTITY.

Question 8: My ten year old is gaining weight and size quickly (5′1″ 115 lbs) and is showing great athletic ability. His main sport now is Baseball and with his size of course he is behind the dish. Although his stamina seems adequate now, as his size continues, what sort of Core regiment would you suggest to maintain strength, agility and stamina as he grows?

Answer: No need to get fancy, he is still developing. Just from playing his sport, he is acquiring a great degree of functional core strength, stability and coordination. Push-ups (most people don’t realize these are a great core exercise), planks (for time) and swiss ball roll-outs are great foundational core exercises that will help him. Lots of gymnastics movements and bodyweight exercises will also help him develop at such a young age.

Question 9: Hi I’ve always had trouble getting rid of stomach fat to really get ripped. I know it’s affecting me overall athletically. What kind of workouts and things should I be doing to address this issue?

Answer: It really comes down to CALORIES IN vs. ACTIVITY LEVEL. Get your nutrition under control and start a routine with 5-6 solid meals a day with protein at each meal. Your primary carbs should come from vegetables and fruits. As far as intensity of your workouts, focus on short duration, high intensity workouts such as resistance training circuits and some interval training. It will really jack up your metabolism and along with your new controlled healthy eating, drop fat.

Question 10: What training can I have my kids working on that would increase their quickness and strengthen their core at the same time?

Answer: Kids should be kids. Have them run around, hit the playground, play multiple sports. Let them have fun. As they mature a healthy foundation of bodyweight movements and gymnastic type activities will really help.

Question 11: I’m not able to access a gym so I was wondering what kinds of exercises do you recommend that I could do at home and how often should I be doing them? I’m really trying to get ready for my high school basketball season coming up and I need core training to help build my speed, quickness and explosiveness. Thanks!

Answer: Grab your bookbag fill it with some books and hit squats, high pulls, presses, planks, straight leg sit-ups, step-ups, burpees and everything else you can think of. Just get creative, go to the park, hit pull-ups, hit some split squats, jumps and you’ll be ready in no time.

Question 12: Is core training really all that? How often should you train it?

Also, if you have time you should try to give people a sample core workout that’s efficient and isn’t just “10 x 999 sit ups before going to sleep” like many people think.

Answer: My recommendations for non-athletes is typically focus on a different core movement for each workout. If you workout 3x’s a week, you can hit three different core movements a week.

Here is a sample weekly workout:

Day 1: Upper Body Training, Core Movement (hip flexion) – straight leg sit-ups

Day 2: Rest

Day 3: Lower Body Training, Core Movement (rotation) – cable woodchoppers

Day 4: Rest

Day 5: Upper Body Training, Core Movement (static) – planks

Day 6: Rest

Day 7: Rest

Question 13: If I am doing balancing exercises with my class how much core training can I consider that? Can I consider that 1 of my 3 ab exercises?

Answer: You are definitely targeting much of the core. The question is do you feel strong during the movements? Typically for all fitness endeavors, if you improve your overall strength levels, you will improve your performance. Fit in some focused training right after class, at the other end of the day or on a separate day.

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And I will be back TOMORROW with MORE core training questions answered by Game Speed Insider’s new, personal “core training expert”, Cool Core Smitty!

Til then…

Make it happen.

-Alex