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Full range situps...
- Thread starter Tom Treutlein
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Tom Treutlein
New member
Awesome information, Supreme. One more question (I'm going to buy the ab book in the coming week, so I don't have to bother you anymore, but...) how often should work like this be done? If one trained Monday/Wednesday/Friday, would doing the ab work every session be viable?
And though it's probably individual, how much is enough, and how much is too much?
Finally - beginning or end of the workout?
I have no idea if any of these things really make a difference, though I figured I'd ask. I'd give more Karma if I could, but you got some recently from me and it won't let me give anymore.
And though it's probably individual, how much is enough, and how much is too much?
Finally - beginning or end of the workout?
I have no idea if any of these things really make a difference, though I figured I'd ask. I'd give more Karma if I could, but you got some recently from me and it won't let me give anymore.
I do ONLY rull ROM sit-ups.
I have decent and strong abs. If your core is strong enough then they shouldn't bother you.
B True
I have decent and strong abs. If your core is strong enough then they shouldn't bother you.
B True
supreme
New member
Tom:
actually everything you asked does make a difference and are individual to each person. i believe they are all coverd in the book and article links but feel free to always ask questions.
as to when: usually after the rest of all your other work for if you are training correctly you are activating your TVA and subsequently the rest of the core on every rep, so if you do your core/abs 1st. you are tiring out the muscles that stabilize your spine & protect you from injury - all movement begins from the deep core and the TVA fires 30 -50 millisec. before any limbs move to stabilize & protect the spine and coordinate the bodies movment while transfering power (in those who have a properly functioning core)
If you have a weakness, injury or are only doing core work then you can do it at the start of your workout but do not follow it with heavy strength or power exercises or you can cause an injury.
Too much? - you reps should be less then 15 with extra resistance unless you are training for injury rehab, spinal stabilization, postural endurance or sports endurance. The rectus & obliques are composed of type II strength fibers and function to protect against impact, spinal hyperextension and perform explosive rotation.
Daily core/ ab work can be done as long as your train different muscles & movements to prevent overtraining.
The book is good, please realize a lot has been added since it was printed but the principles & ideas are still the same - just other exercises are used;
primarily the physioball. Just replace the floor crunch with a proper physioball crunch and you will be fine!
If you really want in depth info on all the muscles, testing, program design and beginner - advanced exercises the best thing is the CHEK Institutes core conditioning pack of 5 videos & manuals (its where I got most of this info!)
S
actually everything you asked does make a difference and are individual to each person. i believe they are all coverd in the book and article links but feel free to always ask questions.
as to when: usually after the rest of all your other work for if you are training correctly you are activating your TVA and subsequently the rest of the core on every rep, so if you do your core/abs 1st. you are tiring out the muscles that stabilize your spine & protect you from injury - all movement begins from the deep core and the TVA fires 30 -50 millisec. before any limbs move to stabilize & protect the spine and coordinate the bodies movment while transfering power (in those who have a properly functioning core)
If you have a weakness, injury or are only doing core work then you can do it at the start of your workout but do not follow it with heavy strength or power exercises or you can cause an injury.
Too much? - you reps should be less then 15 with extra resistance unless you are training for injury rehab, spinal stabilization, postural endurance or sports endurance. The rectus & obliques are composed of type II strength fibers and function to protect against impact, spinal hyperextension and perform explosive rotation.
Daily core/ ab work can be done as long as your train different muscles & movements to prevent overtraining.
The book is good, please realize a lot has been added since it was printed but the principles & ideas are still the same - just other exercises are used;
primarily the physioball. Just replace the floor crunch with a proper physioball crunch and you will be fine!
If you really want in depth info on all the muscles, testing, program design and beginner - advanced exercises the best thing is the CHEK Institutes core conditioning pack of 5 videos & manuals (its where I got most of this info!)
S
supreme
New member
Tom:
actually everything you asked does make a difference and are individual to each person. i believe they are all coverd in the book and article links but feel free to always ask questions.
as to when: usually after the rest of all your other work for if you are training correctly you are activating your TVA and subsequently the rest of the core on every rep, so if you do your core/abs 1st. you are tiring out the muscles that stabilize your spine & protect you from injury - all movement begins from the deep core and the TVA fires 30 -50 millisec. before any limbs move to stabilize & protect the spine and coordinate the bodies movment while transfering power (in those who have a properly functioning core)
If you have a weakness, injury or are only doing core work then you can do it at the start of your workout but do not follow it with heavy strength or power exercises or you can cause an injury.
Too much? - you reps should be less then 15 with extra resistance unless you are training for injury rehab, spinal stabilization, postural endurance or sports endurance. The rectus & obliques are composed of type II strength fibers and function to protect against impact, spinal hyperextension and perform explosive rotation.
Daily core/ ab work can be done as long as your train different muscles & movements to prevent overtraining.
The book is good, please realize a lot has been added since it was printed but the principles & ideas are still the same - just other exercises are used;
primarily the physioball. Just replace the floor crunch with a proper physioball crunch and you will be fine!
If you really want in depth info on all the muscles, testing, program design and beginner - advanced exercises the best thing is the CHEK Institutes core conditioning pack of 5 videos & manuals (its where I got most of this info!)
http://www.chekinstitute.com/products_specific.cfm?product=45&corr=yes
S
SORRY FOR THE DOUBLE POST - I WENT TO EDIT & ADD THE LINK BUT IT DOUBLE POSTED
actually everything you asked does make a difference and are individual to each person. i believe they are all coverd in the book and article links but feel free to always ask questions.
as to when: usually after the rest of all your other work for if you are training correctly you are activating your TVA and subsequently the rest of the core on every rep, so if you do your core/abs 1st. you are tiring out the muscles that stabilize your spine & protect you from injury - all movement begins from the deep core and the TVA fires 30 -50 millisec. before any limbs move to stabilize & protect the spine and coordinate the bodies movment while transfering power (in those who have a properly functioning core)
If you have a weakness, injury or are only doing core work then you can do it at the start of your workout but do not follow it with heavy strength or power exercises or you can cause an injury.
Too much? - you reps should be less then 15 with extra resistance unless you are training for injury rehab, spinal stabilization, postural endurance or sports endurance. The rectus & obliques are composed of type II strength fibers and function to protect against impact, spinal hyperextension and perform explosive rotation.
Daily core/ ab work can be done as long as your train different muscles & movements to prevent overtraining.
The book is good, please realize a lot has been added since it was printed but the principles & ideas are still the same - just other exercises are used;
primarily the physioball. Just replace the floor crunch with a proper physioball crunch and you will be fine!
If you really want in depth info on all the muscles, testing, program design and beginner - advanced exercises the best thing is the CHEK Institutes core conditioning pack of 5 videos & manuals (its where I got most of this info!)
http://www.chekinstitute.com/products_specific.cfm?product=45&corr=yes
S
SORRY FOR THE DOUBLE POST - I WENT TO EDIT & ADD THE LINK BUT IT DOUBLE POSTED
Last edited:
Tom Treutlein
New member
Alright, then if someone wanted to train M/W/F and just do abs then (even though they could be done daily), would you say this is a solid exercise selection and order?
Vacuums (TVA, I figure)
Reverse Crunch/Knee Raises (alternated)
Russian Twists/Side Bridges (alternated)
Crunch (physioball)
I figure that two sets of each (8 sets for abs, in this case) would be acceptable. Also, it's set up in proper order, so you target the TVA, lower abs, obliques, and finally the upper abs.
Aside from all that, would front bridges fit in anywhere? What would they focus, primarily? I really like side bridges, and if you mentioned them, I figure front bridges would also be useful.
Vacuums (TVA, I figure)
Reverse Crunch/Knee Raises (alternated)
Russian Twists/Side Bridges (alternated)
Crunch (physioball)
I figure that two sets of each (8 sets for abs, in this case) would be acceptable. Also, it's set up in proper order, so you target the TVA, lower abs, obliques, and finally the upper abs.
Aside from all that, would front bridges fit in anywhere? What would they focus, primarily? I really like side bridges, and if you mentioned them, I figure front bridges would also be useful.
supreme
New member
Looks great!
The front bridge or plank or iso-ab hold (same exercise, multiple names) could be used at any part since it works the whole core isometrically, I use it when teaching TVA exercises since you must activate the TVA against gravity which is much harder then when standing or sitting due to the weight of your internal organs being pulled down by gravity.
when you get & read the book you will have a great understanding of why the order you have is so important and anyone who does not follow it is risking injury etc.
S
The front bridge or plank or iso-ab hold (same exercise, multiple names) could be used at any part since it works the whole core isometrically, I use it when teaching TVA exercises since you must activate the TVA against gravity which is much harder then when standing or sitting due to the weight of your internal organs being pulled down by gravity.
when you get & read the book you will have a great understanding of why the order you have is so important and anyone who does not follow it is risking injury etc.
S
