Welcome back for Part II of our Training the Core in the Sagittal Plane series. If you missed Part I, be sure to go give it a quick read. The info in that will really help you better understand the material we’re going over today, and improve your ability to think critically about training the “core.”
While being able to riddle off some anatomy is great, it doesn’t mean anything if you can’t relate it back to training and get people a training effect.
Like all things, the training process can be broken down into three major steps:
This process is something everyone has experienced before, and learning to ride a bike provides a great visual for understanding the separate steps. You start off (at least most people do) with training wheels because you need to give your brain an opportunity to learn (an extra bonus provided by training wheels is that they decrease threat, but that’s a topic for...
What a popular buzzword.
If you’ve read any fitness related article on the Internet over the past 2-3 years you’ve probably heard it.
But what is the core?
What is it supposed to do?
How do you train it?
Where should you start?
Where should you go?
What exercises actually work and what exercises are just fluff (I’m talking to you six pack shortcut peeps)?
In this two part series we’re going to be talking about all the above and a little more with respect to the core and the sagittal plane. In particular, I’d like to outline and give you a game plan for how to appropriately tackle stage 1 of either your own or your athletes program.
And to be perfectly clear, when I say stage 1 I’m referring to the sagittal plane and being able to control flexion and extension. This is absolutely essential because if you can’t control the sagittal plane, then you will never be able to control the frontal and transverse planes as well.
I’m a conventional deadlifter, but I’m a short guy. I’d probably be better off pulling with a sumo style. I’ve tried sumo a couple of times, but they were pretty frustrating experiences. I definitely couldn’t pull as much sumo as I could from a conventional approach the first time. I guess I probably just need to work on it. I certainly wouldn’t enter a meet and try to use sumo for the first time ever under those conditions. Something bad might happen. Every year during spring training you hear about pitchers trying out new pitches to add to their repertoire. These pitchers don’t just decide to add a new pitch in the middle of the season, because they know they have to practice it and work out the bugs before trying to mix it in during games that count. In the world of Postural Restoration Institute (PRI) practitioners there is often times discussion regarding whether it is a good idea to pull athlete’s out of their pattern...
There are a million articles and programs offering up the next secret (aka, gimmick/fad/farce) method for packing on tons of muscle. Rather than give you some, “top secret” approach or quick tip that will have you spinning your wheels in the gym, I’d rather explain to you the overall concept of what has to happen for you to add muscle mass to your frame. As an overall concept, what I would like to get across to you in this article is that the human body doesn’t want to put on muscle mass.You have to make a conscious decision to do something that is incredibly uncomfortable and jarring to your organism so that you give your body no other choice but to pack on more muscle so that it can defend itself from the same stressor if it is encountered again. Gaining muscle mass is hard work that never ends. Following the application of significant stress to your body, you need to recover. The recovery period is where you add new proteins to your muscles so...
“I’m absolutely stuffed; I feel like I’m going to explode. I’m so dead from eating all of this food but I can only eat so much (incredible laughter ensues)...On the way home, can we stop at a gas station to grab a few muscle milks?” While sitting in a Chipotle in Columbus, Ohio, Zach Hadge sat complaining about his “sour belly” from the bolus of food he just had. Except, bolus is an exaggeration and it was maybe more like a forkful
Immediately after hearing this I started laughing because I knew once I looked at his plate it was going to be full. Sure enough, it was, it literally could have been returned for full price. It looked like he did nothing more than twirl around some sour cream. He should have been starving, on account of the fact that he missed breakfast, and trying to gain weight for the Arnold. Instead, he ate minimal food, and drank maybe two of the four muscle milks we got on the way home.
Now I am not sharing this...