can someone please give me a good blueprint for a strong core workout? I would appreciate it. something advanced level that a professional would do.
It doesn't really matter what a professional do, you need to start at a level you can handle and work your way up slowly. Some exercises I find effective include: Weighted sit-ups/crunches, Russian twists, V-ups, extended arm push-ups, and static holds such as the plank/side plank.
Here are several vids from Fortune/Roach on abs/back/core workout. It's a good starting point. Woot, another excuse to stare at Francesca!!! [ame]http://www.youtube.com/watch?v=ZYJ1XVNi46Q[/ame] [ame]http://www.youtube.com/watch?v=HMdSor8_UI0[/ame] [ame]http://www.youtube.com/watch?v=R34yAmgv-Mw[/ame]
:good Also olympic weightlifting / powerlifting in general I agree, if you can do heavy overhead squats, you have a very strong core plus incredibly flexible/mobile hips/shoulders/ankles.
They would be pretty good if you're a) advanced athlete or b) looking for an injury. Op, make a basic workout. Make say 6-8 exercise 20-40 reps each. The amount of reps is not as important as doing them properly. To start off you want to look into core stability exercises then work into core strength and power routines. do a lot of movement for a boxer, warm up and constantly twist your core torsionally as this is very good habit to get into for boxing. Some people put a their hands over a broom stick over their shoulders and swing left to right for a few sets. Feel free to visit bodybuilding.com(not just for bodybuilding), it has a great core section for athletes written by professionals.
Why do you need to be an advanced athlete to do overhead squats? I wouldn't say I'm an advanced athlete, but I can do overhead squats. Any exercise can injure you if you do it incorrectly... Like I said above, I do overhead squats, never been injured...
I agree. I am not an advanced athlete, but have done olympic style snatches for awhile and have not had injuries, which of course part of the movement is an overhead squat. If this is a concern for anyone you can do Turkish Get-ups.
This is good advice. Start with the easy stuff and focus on form - crunches, v-ups, leg raises, bicycles. The move on to more difficult exercises like hanging leg raises and planks. Also, as mentioned above, focus on keeping a tight core when boxing, and make sure you are using your quads and core muscles when punching.
All respect to vonlpc, I can see inexperienced people putting a lot of strain on their lower backs. It's up to the OP ofcourse but I wouldn't say it's a noob exercise and fairly risky in the injury department.
Why would it put more strain on the lower back than a back squat or overhead press? You start with a broom stick or PVC pipe to get the form down and prgress to the bar onwards. What you're saying makes no sense. To learn a lift you have to do that lift. Whether you learn it when you're an advanced lifter or a beginner you have just as much chance of injuring yourself. It's like saying you can't do bench press until you've become very good at using the chest press machine.
An overhead squat actually does give more strain on your lower back, than a squat and overhead press but that doesn't matter, it might activate a stable core but with weights it's clearly an exercise that is for an already developed core. I would support it with no weights, just a bar but even still that is a weights routine exercise. He wants to learn core routine knowledge, give him a core routine. Theres no point in trying to be clever and wasting his time.
A good core program will work the core in different planes of movement. I do Ab Rollouts, Negatives, Side Bends, Hyper Extensions and Lateral extensions amongst others.
