Core Training
March 22, 2012 | 
Author
Cal Dietz and Kevin Kocos recently ran an article on Elitefts.com describing a type of plyometric training that they called antagonistically facilitated shock training. The concept, while not entirely new, is a neat one. By contracting the opposing musculature (antagonist) to begin the movement, the targeted muscles (agonist) are relaxed and space is created between the floor/bar, depending on what exercise is being performed. Upon contact with the floor/bar, there is a strong eccentric contraction in the agonists (e.g. the pecs, delts and triceps) followed by an explosive reversal of the direction of the movement, as the strong concentric contraction kicks in. The article gives variations for the squat and the bench press
Don’t get me wrong, I love both of these variations, especially for athletes like pitchers where being able to relax and explosively contract the right muscles with good timing is crucial. The squat variation is one that can be used anywhere and even loaded up some
The issues I have with the bench press variation are twofold:
1) this is a movement that requires a spotter who actually knows what they’re doing, which would make it very difficult or impossible to do on your own or at most commercial gyms and
2) even if you did have a spotter, throwing barbells typically doesn’t go over too well at many facilities.
Aside from the access issues, I like the pushup pattern a lot more than the bench press for a number of reasons. It is a closed-chain exercise (hands/feet fixed) that offers more functional carryover for most sports than a bench press (aside from powerlifting). When properly performed, it has greater benefits when it comes to training core and shoulder stability, and it is all around more of a total body exercise.
Enter the AFS pushup:
I’ve already explained why I like this exercise over the bench press, but here are a couple reasons I like it better than a standard clapping pushup.
1) This version of the plyometric pushup is always caught in the proper position at the top. Clapping pushups have added, unnecessary hand and arm motion, increasing the risk of landing in a poor position that may put unneeded stress on the wrist and elbows
2) Clapping pushups are typically performed continuously for medium to high reps or until after fatigue has set in. By pausing between pushups and keeping sets short, power output is maximized with each rep.
As with any plyometric variation, these should ideally be done fresh near the beginning of a workout and broken up into a moderate to high number of sets for low reps. Experiment with 8×3, 6×4 and 5×5 to see what set/rep scheme works best for you. Additionally, you may feel like the load of the pushup is too great to achieve proper explosion. Try elevating your hands on a bench or adjust a barbell on the squat rack to the preferred height – everything else stays the same. Good luck and make sure to check out Dietz and Kocos’ original article over at Elitefts.com
A big shout out to the Black Keys, two nerdy white dudes who rock it out – Thanks for producing some great bluesy rock’n'roll!
This is a cool set of exercises that I developed just recently. It’s real simple, but one of the most difficult things you’ll do if you pick a challenging goal:
Pick a number between 5-15. Say you chose 10. You would then perform 10 push ups, then immediately perform 10 scapula push ups. After that, you perform plank up downs for 30-75 seconds, depending on your level of strength and conditioning. It breaks down like this:
- 5-15 Push Ups
- 5-15 Scapula Push Ups
- 30-75 seconds of Plank Up-Downs
Now, this isn’t just 3 exercises thrown together that, when combined, make you tired. Here’s what you’re getting:
- Push Ups – build pec, anterior shoulder, tricep and core strength
- Scap Push Ups – build strength in mobilizing and protracting your scapulae. This movement is difficult and with a short ROM the first time you’ll do it. The serratus anterior, the prime mover of scapula protraction, is poorly innervated and so requires lots of attention to strengthen.
- Plank Up-Downs – core stability work, tricep and pec work. This gets REALLY difficult, as by this time you’ve been in the plank position for 30-45 seconds already. The up-downs also mobilize your scapula in a different way, adding to the workout of both the scapulae and the pushing muscles.
So basically each exercise either adds to or builds upon the previous exercise. The push ups build upper body pushing strength, the scap push ups build strength in the serratus anterior and core, and the plank up-downs build both pushing, scapula protraction, and core strength in maintaining stability. Give it a try – then catch your breath and do it 2 or 3 more times. Shoot for 3-4 total circuits with 2-4 minutes rest in between.
As I walked through the Washington Nationals’ spring training complex this past March, (I was on a barnstorming team that played their minor league squads), I couldn’t help but notice a group of pitchers laying on the grass, doing crunches beneath the watchful eye of what I assumed was a strength coach. I shook my ahead in disgust and kept walking.
Why did I roll my eyes at such a scene? Isn’t core training crucial for baseball? Aren’t crunches a fundamental exercise in building a strong abdomen?
The short answer is that yes, core training is critical for increasing the performance of a baseball player. However, core exercises from the ground just don’t pass my standard for sport carryover, and they’re something I feel can be substituted for a much more effective, sport-specific exercise in almost every instance. Read the rest of this entry »
Your anterior core is what we commonly think of when doing core training. This is where the abs reside, and of course it is an extremely important part of the body.
Two of my favorite core exercises are rollouts and medicine ball slams. Both recruit the anterior core to a tremendous degree, and by performing them back-to-back we get a nice contrast set.
What is a contrast set, you ask? It is when one performs a heavy exercise immediately followed by a much lighter exercise recruiting the same muscles or movement pattern. Barbell bench press and pushups is a perfect example.
Contrast sets are great because they allow you to really overload your body by providing it with heavy resistance, then making it move dynamically and explosively (at a higher rate of speed or power than would have been possible had the heavy set not been performed). For athletes, this is a great way to increase explosiveness during a workout power phase.