Matt Hank

This is probably one of the most common questions I get from the average gym-goer.  It seems like many individuals who work out at the gym and even do cardiovascular exercise outside get bored easily with their exercise program.  I always explain to these individuals how they should be doing interval training to spice things up and the benefits associated with interval training. Many of them find this more exciting then their regular routine, but still look for alternatives for burning calories.

You do not have to do traditional cardiovascular exercises (run, bike, elliptical, stairs, swim) to get a great conditioning workout.  You can get just as great of a conditioning/metabolic workout by alternating high intensity exercises.  If you have access to kettlebells, medicine balls, agility ladders, TRXs, or other free weights you can easily put together a great high intensity circuit.  This is great for athletes who are looking to improve their conditioning for sport or a housewives looking to shred fat.

Here is an example of a basic conditioning circuit:

• 30 seconds TRX Rows
• Rest 15 seconds
• 30 seconds kettlebell swings
• Rest 15 seconds
• 30 seconds medicine ball chops one directions
• 30 seconds medicine ball chops other direction
• Rest 15 seconds
• 4 laps of an agility drill on the ladders
• Rest 30 seconds
• Repeat this circuit 4-5 times

This workout would take you about 15-20 minutes to complete.  It’s a great alternative to typical cardio training.

Core stability is extremely important in sport and during daily activities.  There is a misconception that the best way to develop the core is through sit ups and lower back extensions.  First off, if you’re relying solely on flexion/extension based movements to train the core you need to get with the times and understand that those exercises are not very effective for improvement in sport or life.  Also, those exercise can be more harmful to the lower back then you would believe.  Second, sit ups and extension only work the body in one plane of motion – not very beneficial since we move in all directions (multiple planes of motion).  Instead, the core works more as trunk stabilizer and as a way to transfer force during athletic movements.  In previous posts I have discussed  the benefits of standing rotational training. This time I would like to demonstrate a few core stabilization exercises that should be added to any fitness program.

Now some of the hard-core stregth coaches feel it is a waste of time to remedial exercises such as bridging.  They claim that their athletes/clients recieve more than enough core trainng from all the squating, deadlifting, and Olympic lifting exercises in their program.   I would agree and disagree at the same time.  Any compoud movement where you are stadning on two feet will engage the core.  However, I would agree with what Alwyn Crosgrove said in a recent article “You need to train the core for stability, and direct training activates the core more than indirect work.”  Take time to develop the part of your body that works to stabilize the torso/hips and transfer force from one limb to another.

Train Hard-Train Smart,
www.asap-pt.com

Check out a recent article I put together about Olympic Lifting.  Even those these lifts are commonly used by athletes, they are really great for anyone trying to achieve their fitness goals.  Check out the article.

Here’s an example of the Power Snatch & Power Clean

Train Hard-Train Smart
www.asap-pt.com