CORE CORE CORE!

Hello friends! Let's talk about core "strength" aka core stability. There is a lot of misinformation out there when it comes to training programs for developing core strength. 

You're core consists of the abdominal muscles groups (transverse abdominis, internal obliques, external obliques, rectus abdominis), hip abductors/ adductors, hip flexors, and lumbar spine.

These days I like to preach training for functional strength, and often find that I can't discuss functional strength without discussing core strength and stability. Functional strength can be applied to everyday tasks, and having a strong and stable core will ultimately make these tasks easier. Whenever you are training with any sort of weight, your core must be engaged throughout the session to greatly reduce the risk of injury. It makes sense that training to develop a strong core should be the foundation in any workout regime. Unfortunately, this is a principle that is commonly overlooked. 

Here is a quick complex I toss together to really work the core.
 

I'm back! With Complexes!

Friends! I apologize for the terrible lack of posts, and by lack, I mean none. I don't really have a reason for not continuing to post, other than my computer busting a few months ago. I just purchased a new one, and everything is now right in the world!

I want to take some time to talk about kettlebell complexes. The idea behind a complex is basically doing multiple excercises with multiple reps, and counting all these as a single set. For example, a single set could include 5 two handed swings, followed by 5 high pulls, and finished by 5 snatches. The workout could consist of doing 3 sets of the mentioned complex, or completing as many sets of the complex within a given time frame.

These style of workouts are great for building endurance, stamina, and working your cardiovascular system. Alternating exercises that hit both the upper extremities, and lower extremities, allows you to move the blood around your body, providing a window for muscle recovery, while continuing to train.

Training with complexes is a great way to blast your body quickly and effectively. These style of workouts typically last 20 - 25 minutes, depending on the intensity. The last complex I trained with looked like this:

• 5 one arm swings
• 5 cleans
• 5 high pulls
• 5 snatches
• 5 clean / jerks

I completed 3 sets of this complex, followed by a good stretching routine, involving some yoga and static stretches. Check it!


I'm going to really pick it up with my posts, so stay tuned! I'm venturing down some untraveled roads with training, and I am going to share most of my workouts!

Train safe!