Friday, June 20, 2014

Programming Core Workouts - Part 3

Dynamic Core Work

Dynamic exercises to train moving your body around a stationary torso for good structure in the fight.

Sorry it took so long to get the next blog post up. Grad school has been intense and I needed to shoot a video for it.

In case you missed them here are Part 1 and Part 2.

Here's the video

The key point of this series of exercises is moving the limbs around a stationary torso. This is what we do when we fight, as I discussed in part 1. As such this is a natural progression for the core training.

Plank Walkout - the two most common errors I see with this exercise involve the end points of the motion.
  • Too Far Back - Only come back to a push-up position, don't bring your hands any closer to your feet and don't let your backside pop-up.
  • Too Far Out - Don't reach as far forward as you can. Instead you should only walk forward as far as you are able to do well. And well here means maintaining a neutral spine (as it pretty much always does). If you can't get very far at first then don't worry about - just go a little bit farther each week.
Side Plank Reach - a common error here is a short range of motion. Do not try to do this exercise quickly, take the time to reach as far as you can in each direction.

1-leg Hip Bridge - be sure to get the hips all the way up to full extension. This version of the exercise helps to engage the glute med muscles of the hip because of the need to stabilize with one side.


For all three of these exercises 8-12 reps for three sets, done as a circuit is a good program, easily included at the beginning of a strength training session. If the objective is simple activation before technical training, such as part of a pre-class warm-up, then half as many reps is sufficient.


Overall these exercises develop movement quality and the focus is not on difficulty or intensity. Progression is therefore less of a concern than with other exercises. However, advanced exercises will be discussed in coming blog posts.

(Parts IV and conclusion about programming)