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Training for San Diego

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Here’s my exercise schedule:

Sunday: Cardio

Monday: Back, Triceps, Light Cardio

Tuesday: Tony Cress Fitness Camp

Wednesday: Chest, Legs

Thursday: Shoulders, Biceps,  Light Cardio

Friday: HIT Camp with MR

Saturday: Rest


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Are Crunches Worth the Effort?

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I personally feel that by over-working my abs from January to June 2011, I ended up causing disk damage to my spine.  To the tune of over a $1000 in medical expenses for visits to Chiropractors, Physical Therapists, Doctors and for an MRI.  I understand why my disks were looking so bad!  Now I’m taking a break from crunches/core exercises and focusing on lengthening my spine, doing exercises to build my lower back, decompression and other great therapies.  Read the article below for more information:

 

For a study published this year, researchers at Indiana State University had a group of healthy, young adults squat, lunge, twist, crunch and hold a rigid plank position to measure the hardiness of their back, abdominal and side muscles, the area generally known as the core. The same volunteers then completed a battery of physical performance tests, including leaping off the ground while tossing a medicine ball backward over the head and sprinting through a short obstacle course.

The researchers had expected that the volunteers with the sturdiest cores would outshine the others on the tests of physical performance. But they did not. There was little correlation in this study between robust core muscles and athleticism. Despite the emphasis that many coaches, trainers and athletes themselves place on “core training for increased performance,” the authors write, “our results suggest otherwise”  — and in the process raise some intriguing questions about just how core strength affects fitness and whether a rippling abdomen, while attractive, is worth the effort.

The role of the core in physical performance has been a topic of considerable interest and controversy among sports scientists, as well as coaches and trainers, for years. Most of us think that a taut midsection, achieved usually by multiple crunches and perhaps some medicine-ball exercises and side planks, will make us not just less self-conscious in our swimsuits but also better athletes.

Read the rest of this article at the NY Times

Another article to read: http://journals.lww.com/nsca-scj/Abstract/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx

 

Posted in: Back Pain, Exercise

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Steve’s current workout schedule

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SUNDAY

AM WORKOUT#1

MONDAY

HIT 1:
5 minute warmup
Turkish Getup 10x
Yates Row w EZ Bar, 7x failure
Hammer Shoulder Press, 7x failure
Hammer Squat, 10x failure
ABS

TUESDAY

AM WORKOUT#2
(more…)


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Good Morning!

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Quick, right after you wake up, do this:

20 burpees

20 jumping jacks

20 hindu/dive bombers

20 situps

REST 1 minute

20 jumping jacks (arms to the side)

20 push-ups

20 hindu/dive bombers

20 bicycle crunches

REST 1 min

REPEAT THE ABOVE

Posted in: Exercise

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Shred Down Workout

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When performing the Shred Down Workout, be sure to maintain a fast tempo (1 to 2 seconds on concentric and eccentric).  Of course, don’t bounce, go slow on the peak and bottom.  You should be going about 80% of max for 15 reps.  First set is lighter to warm up (about 60%).  Last four sets are at 80%.  Rest in between sets depends on your level of cardio.  I maintain a good temperature and heart beat (if I feel like my body is cooling down, I’ll simply job in pace to keep up my heart rate).  Shred Down workout shares similar qualities to a circuit set.  Rest in between sets should be kept as short as possible (15-30 seconds) and there should be no lag between exercises.

 

Exercise

SETS

REPS

Day 1

Barbell Curl

5

15

Arms, Abs,

Hammer Curl

5

15

Calves

Lying Triceps Skullcrusher

5

15

 

Seated Overhead DB Extension

5

15

 

Hanging Leg Raise

5

10

 

Standing Calf Raise

5

20

(more…)


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