Core Strength Training

**Dutchie_Boy** · Posted On: 2/19/2009 1:21am

Guys,
I am an old fart (42) who has decided to get back into some serious training after a significant training lay-off (shoulder & knee rebuilds). I am training traditional Ju Jitsu twice a week.

I am happy with my base fitness levels now and would like to improve
core-strength. Before moving in to a weights regime.

Any advice would be greatly appreciated.

Cheers

Dutch

**Asriel** · Posted On: 2/19/2009 4:47am

El Macho will probably be in a bit later to tell you to read the stickies in this forum so I'm going to pre-empt him and suggest you do just that. There's a wealth of information in there for you.

More specifically, try these:

Stronger not bigger - No BS Martial Arts

Front Squats vs Full Squats, Ab Crunches vs Sit Ups - No BS Martial Arts

**honesty** · Posted On: 2/19/2009 4:50am

To make it a bit easier for you, google Stronglifts 5x5 and start on that. I know you said you wanted to start a weight regime after getting core strength, but, you get core strength from a weights regime. Start Stronglifts, it starts off with very low (bar only) weights.

**Dutchie_Boy** · Posted On: 2/19/2009 4:59am

Thanks guys appreciate the replies. Time to start sweating I suppose.

**Asriel** · Posted On: 2/19/2009 5:01am

Dude, I'm normally sweating like a long tailed cat in a room full of rocking chairs by the time i've finished warming up.

**socratic** · Posted On: 2/23/2009 3:54am

If crunches or situps are boring do Dragon Flags. Hardcore and hella fun.

**qirin** · Posted On: 2/23/2009 11:11am

Originally Posted by Dutchie_Boy

Guys,
Any advice would be greatly appreciated.

like the men said, squats and deadlifts

**Lonestar** · Posted On: 2/23/2009 12:10pm

Also define core strength. I have heard "core" refer to the abs or the entire trunk (chest, back and abs). Either way, squats and deadlifts. Make sure you look up how to do deadlifts first. You can seriously injure your self if you get even one thing wrong in that lift. Once you get the hang of it though it's awesome.

**fightclubfreak7** · Posted On: 2/23/2009 3:01pm

Compound lifts will be the best for core strenght. Squats, Deadlifts,Goodmornings. Practice with light weight untill your form is good. For more isolation, I would also incorporate Hyperextions, cable crunches, and pillar Bridges/Planks, side planks, and V-ups/ Jacknives. Don't over due the sit-ups and crunches although don't not do them. But doing hundreds of crunches every day is not really going to do that much. Abdominal muscles require rest just like every other muscle so I wouldn't work them every single day. However they don't seem to need as much recovery time as other muscles, I wouldn't do isolated core exercises more than 4 or 5 times per week

**Gypsy Jazz** · Posted On: 2/23/2009 3:27pm

The following two links are my favorite resources for "core" training. If you ever want to totally fry your abs though, there is nothing harder than a "janda" sit-up.

http://www.t-nation.com/readArticle.do?id=1515405

http://www.t-nation.com/free_online_...or_smart_folks

Personally I prefer to target the core as an accessory to other exercises rather than focussing on it strictly since it gets hit pretty hard with most compound exercises anyhow.