Strengt Program Design For Athletes

[SickDevildog]

I found this Article earlier:
http://www.elitefts.com/documents/program_design_for_athletes.htm

Here's something that stuck out to me at first:
15. Beginners (in resistance training) seeking athletic performance improvements should pick a small number of compound movements, or core/foundation exercises. They should learn them perfectly by using no more than five reps per set and hit them hard EVERY WORKOUT. They should also try to increase their PBs with PERFECT technique. The complexity of training should be very low. There is NO NEED for supplemental exercises because they are done to improve core exercises. Supplemental exercises are done by elite lifters due to the real need for them—not just for the fun! Making training more complex than needed is not a smart thing to do!

The author says to do a couple of core compound movements every workout, I like that idea, sounds like GTG for the major lifts.

Enjoy, I think alot of people can take something useful from this article, I know I am.

[Andrew69]

Yet another reason why Rippetoe kicks butt!

[tetsu ryu]

you have found yet another mind blowing exercise article Sickdevildog. I appreciate you looking for it and taking the time to post it!

[SickDevildog]

No problemo. :)

[toughern]

Core training
The martial artist should train in resistance from a multi-directional i.e. all angles, multi-positional i.e. prone, upright, horizontal, bent-over, with multi-exercises.
This type of training creates a muscular balance in the whole body, which in turn brings economy of movement and injury prevention.
In the forefront of training today core training has taken the stage. When I heard of this at the first I realised the importance of the core in any discipline. So I tested my core strength in different ways, like the bridge. The person is on their forearms and toes (much like the press-up position but on the forearms.) One arm is then stretched out to the side and held for 30secs, then the other, then legs one at a time raised. I went from an empty hand to 7kg dumbbell. I then got a training partner to load weight disks on to my back when in the bridge position and was able to stay firm up to and with 100kg. (Loading increments of 25kg.) I didn’t go any higher because the load was becoming unstable.

My point is this, because of my way of training with resistance i.e. in a multidirectional, multi-positional with multi-exercises. My core was already strong and better still was a balanced strength. That is to say I did not concentrate on core exercises alone to do this.
In my experience this is the better way to strengthen the core and certainly prevent injury.
Regards to all
toughern

[Yohan]

Core training
The martial artist should train in resistance from a multi-directional i.e. all angles, multi-positional i.e. prone, upright, horizontal, bent-over, with multi-exercises.
This type of training creates a muscular balance in the whole body, which in turn brings economy of movement and injury prevention.
In the forefront of training today core training has taken the stage. When I heard of this at the first I realised the importance of the core in any discipline. So I tested my core strength in different ways, like the bridge. The person is on their forearms and toes (much like the press-up position but on the forearms.) One arm is then stretched out to the side and held for 30secs, then the other, then legs one at a time raised. I went from an empty hand to 7kg dumbbell. I then got a training partner to load weight disks on to my back when in the bridge position and was able to stay firm up to and with 100kg. (Loading increments of 25kg.) I didn’t go any higher because the load was becoming unstable.

My point is this, because of my way of training with resistance i.e. in a multidirectional, multi-positional with multi-exercises. My core was already strong and better still was a balanced strength. That is to say I did not concentrate on core exercises alone to do this.
In my experience this is the better way to strengthen the core and certainly prevent injury.
Regards to all
toughern

You still haven't given a good explanation of the program you recommend. You are basically recommending that people do ab rollers and isometric holds.

WOO

You can build excellent core strength by doing some compound lifts. I'm entirely unconvinced that isometric holds are going to build good core strength.