Key Takeaways: #
- Train your core from multiple angles and intensities to develop true, functional strength. This approach will make your core not only stronger but also provide a powerful aesthetic you may find appealing.
- Ignore outdated bodybuilding ideals of a thin waist and focus on developing a "strongman" core. This will provide you with the strength and stability to perform real-world movements and activities.
- Don't neglect rotational movements. Many people skip this aspect of training, but including rotational exercises like wood chopping, cable presses, and kettlebell windmills will help you develop functional strength and power.
- Train for different speeds and expressions of strength. Rather than just focusing on maximum strength, train for strength endurance, explosive power, and anti-resistance. This will make you stronger and more capable in a wider range of situations.
Train for a Powerful & Functional Core #
- Embrace the "Strongman" Aesthetic: Modern bodybuilding often emphasizes a thin waist, which can neglect functional strength. The thick, powerful core of old-time strongman is more beneficial for real-world activities.
- Focus on Real-World Movements: Consider how you move in your daily life. Do you pick up heavy objects? Carry things unevenly? Perform physical tasks that involve twisting and bending? Training for these movements will give you the strength and stability needed for your everyday activities.
- Prioritize Rotational Strength: Rotational movements are vital for strength and stability. Incorporate exercises like wood chopping, cable presses, and kettlebell windmills into your routine.
Train for Different Expressions of Strength #
- Train for Different Speeds and Intensities: Don't limit your training to just maximum strength. Include exercises that develop strength endurance, explosive power, and anti-resistance.
- Examples of Exercises:
- Explosive Rotational Power: Kickthroughs, heavy bag work, rotational kettlebell slams, Bulgarian bag spinning.
- Anti-Rotation (Core Stability): One-armed push-ups, cable presses, side planks, suitcase carries.
- Flexion: Crunches.
- Anti-Extension: Dragon flags, AB wheel rollouts, lane push-ups
Training Recommendations #
- Train for a Comprehensive Strength Profile: Develop a training program that incorporates exercises for all major movement patterns, including grip strength, tow strength, and various expressions of strength.
- Consider the Super Functional Training 2.0 Program: This program provides exercises that cover all major movement patterns, a full training program adaptable to any ability level and equipment, instructional videos, and an ebook with in-depth information on human performance.
"We should aim to train the core from every direction that we need to move in in the real world. That means training flexion, extension, rotation, and lateral flexion."
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