Real Core Training for Athletic Domination - Daniel Iaciofano

MP · 08-09-2011 02:39 PM

You can view the page at http://community.myprotein.com/conte...niel-Iaciofano

**hailtotheking** · 08-09-2011 03:10 PM

Dan, did you see this article on t-nation a while back? T NATION | To Crunch or Not to Crunch

Whilst i would put crunches at the bottom of my ab exercise list, I dont think they entirely deserve the bad reputation they get. There are alot of myths surrounding them.

**Luffers** · 08-09-2011 04:24 PM

I agree with htk, yes crunches for someone who has worked in an office for ten years and is new to exercise is not the correct approach. Stick to the planks and bird dogs for a while. For conditioned trainees who have average flexibility and spend time doing hip extension exercises there is no problem performing hip flexion exercises such as crunches to balance things out.

**hailtotheking** · 08-09-2011 05:03 PM

Even the idea that crunches lead to bad posture is not really supported by science.

**Dan_RAW** · 08-09-2011 09:50 PM

Guys, for some reason MP left out the exercise vids:

Beginner:

Beginner Core Training - YouTube

Intermediate:

Intermediate Core Training - YouTube

Advanced

Advanced Core Training - YouTube

**Dan_RAW** · 08-09-2011 09:55 PM

Yeah I did see the article, although they had some valid points, I still don't see any value to the exercise.

The idea that they cause bad posture is often thought of as Rectus 'pulling' down on the ribcage which I agree, doesn't appear true. It is however scientifically proven that most situp variations use a lot of hip flexor activity, which we know tightening/shortening contributes to an anterior pelvic tilt, which then lead to bad posture etc...

**hailtotheking** · 09-09-2011 10:56 AM

I recently found the best core training ever - basic gymnastics and handbalancing stuff! Jeez, i dont care how heavy or how many reps you do of your GHR or ab work - doing handstand progressions, planche progressions, L-sits, and ring work will hit the core (hips and abs) like nothing you have ever experienced!

**SpiderDan** · 09-09-2011 11:15 AM

My favourites for core training are

Supra-Maximal Front Squat holds.

Fallouts using the rings

Suit case Deadlifts

Any weighted carries

L-sit Chin ups

I can really brutalise my mid section doing these ones.

**Dan_RAW** · 09-09-2011 02:22 PM

Quote

Originally Posted by hailtotheking

I recently found the best core training ever - basic gymnastics and handbalancing stuff! Jeez, i dont care how heavy or how many reps you do of your GHR or ab work - doing handstand progressions, planche progressions, L-sits, and ring work will hit the core (hips and abs) like nothing you have ever experienced!

Definitely, do you have Coach Sommer's book, 'Gymnastic Bodies'? A great book if you want to learn about gymnastic regression/progressions. I've recently added planche and front lever progressions to my training; love them, very tough..! Try the palloff presses, you'll love them..!

**Dan_RAW** · 09-09-2011 02:23 PM

Quote

Originally Posted by SpiderDan

My favourites for core training are

Supra-Maximal Front Squat holds.

Fallouts using the rings

Suit case Deadlifts

Any weighted carries

L-sit Chin ups

I can really brutalise my mid section doing these ones.

L-Sit chins rock, Offset carries and drags are great too, I might do a part 2 going into more detail/variations on the exercises...