Strengthening the core...

[jennifermaria]

Hi everyone!

I posted this in the Ask Cathe forum too, but someone suggested I posted it here as well...

All my life, my core has been my weakest area (it's also the body part where it seems most of my fat likes to concentrate, but that's another story ). I know how important it is to have a strong core in order to function well and prevent injury, yet I can't seem to build the kind of strength there that I'd like to, and I wonder if it's just a matter of me not training the right way.

I generally do core/ab work 2-3x a week: everything from planks to traditional crunches, to pilates from time to time (although I struggle with pilates; I don't feel as though I'm getting anything out of it unless I'm taking a class, with an instructor who can watch my form). These core workouts typically last 10 min (unless I'm doing something from Core Max or I'm taking a pilates class), so they're not super-long, but I've always heard that quality is more important than length of time or number of reps, right?

Anyway, I am still not to where I'd like to be in my core strength. I'm training with a run team with Team in Training right now, and we do planks and various core work once a week in our track workouts--and boy do I struggle with these!! Our coach keeps reminding us that if we're doing these exercises regularly, we should not be struggling so much, which only makes me more frustrated because I DO do them regularly and I'm still not where I should be .

My question is: what is the best approach I can take to core training to really accelerate my strength gains? Should I do these exercises more frequently than I do them (i.e. every day instead of only 2-3x a week)? Should I push myself harder with the difficulty of the exercises (I always attempt the advanced version of the exercises, but can't seem to do them with proper form, so I end up dropping down to the "easier" versions )? Should I be doing them for longer periods of time (20-30 min vs. 5-10 min)? Should I focus more on stabilizing exercises such as planks and less on traditional abwork, or vice versa? And lastly, what IS a realistic timeframe for seeing/feeling noticeable strength gains? I dream of one day being able to do the advanced version of that stability ball pike, or being able to raise one leg during one of the plank moves--but I wonder whether it's realistic to expect that day to come within the next 3-6 months, or whether that's a matter of years perhaps, depending on how quickly I get strong...

I'm stumped! Please help .

Jennifer

 

[Boybert]

Hi Jennifer My biggest question of course is, are you lifting? I'm not sure about your routine in regards to weights so I had to ask. Getting stronger in your upper body no doubt takes core strength so it's a tag team effort. I think an effective lifting routine in tandem with a good core routine (a combo of weighted and non weighted) is key. You are definitely right in that quality is much more important than quantity. Doing a bazillion crunches is not necessary. These are my initial thoughts.



*(Calvin): People think it must be fun to be a super genius, but they don't realize how hard it is to put up with all the idiots in the world. (Hobbes): Isn't your pants' zipper supposed to be in the front?

 

[jennifermaria]

Hi Boybert,

Yup, I am lifting . In fact I'm in week 2 of a 4-week GS rotation, after which I'm planning to do 4 weeks of SH, and then I'm going to dig into my new Cathe DVDs .

Oops, sorry, I got a little distracted thinking of my new "toys" *hehe*. Anyway, to answer your question, I am lifting, and in fact, I've always strength-trained. Granted, it's been primarily functional-based strength training for the last few years (with moderate weights, as opposed to really heavy weights--that's why I wanted to do a GS and SH rotation back-to-back, to get back into the groove of heavy strength training).

I'm fairly weak in the upper body too, which probably explains my slow progression in core strength. It's been 7 years since I started weight training and I STILL can't get past 8-10 pound dumbells for chest work, 8 pounds for bicep work, etc. I have gained strength in my back (I use a 30 pound barbell for rows and 15 pound dumbells for one-arm rows), and SOME strength in shoulders and triceps, but overall--especially compared to the folks here--I'm still not quite "there" as far as strength gains.

I'm hoping by the end of my GS/SH rotation, I'll have progressed in those areas as well .

Jennifer

 

[kathryn]

I find functional workouts like the TLT's ( www.tracielongtraining.com ) excellent for working the core, and not just with static moves like planks, but with large ROM moves that force your body to transfer energy from the lower body, through the core, and into the upper body. Core Secrets has a similar effect, but is less advanced. Tony Horton's "Core Synergistics" (one of the "P90X" workouts) is an execellent core strengthener, with not one crunch in it. Jari Love's "Get Ripped to the Core" has a lot of compound moves that work the core somewhat (though not as much as the rotational moves in both the TLT's, CS and CS!).

I think it's a good idea to do these types of workouts during recovery weeks, for re-hab/pre-hab benefits, and to strengthen the supporting/stablizing muscles that are often overlooked.

If you're fairly new to heavy lifting, please don't compare yourself to people here who have been doing it for a long time (I started in around 1982, and have been working at it off-and-on ever sense). It is much safer to gradually work up to it, than to try to push yourself to do what someone else can do. Do push yourself a bit, but within the limits of what is safe.

FYI: P90X is an excellent workout system for developping upper body and core strength. The way it's set up (circuit style or push-pull, with sufficient recovery between sets) allows the muscles to recover more and the self-paced format (you choose the number of reps you will do in a certain time frame) makes it very adaptable.

For Cathe's workouts, I recommend putting longer breaks between sets (which I started to do with PLB, but which I now do whenever I feel I need it, which is most workouts, because I want strength more than endurance, and the pacing of Cathe's workouts is often more suited for endurance). If you don't feel recovered enough between sets, take a longer break (but not too long!).

And especially on back and chest, push yourself a bit (again, within the bounds of safety: you still want good form, with no jerking or twisting or contortions!). Do your second set of bench presses (after you are warmed up) for 10 reps, using the heaviest weight you safely can. Take a longer break and repeat. For lat rows, support your knee and hand on a bench or chair, to help take stress off the lower back, and allow you to isolate the lats more, make sure youare warmed up, and do your 10 reps.

Try to increase the amount of weight you use every 2 workouts (even just a little: platemates are great for adding smaller increments of weight to an exercise.)

This may help you get over your current hump!

 

[jenniferinmaine]

Hi JenniferMaria!

I read these forums but am new to writing so hopefully everything will work with this note!

I also struggle with strengthening my core. I can remember doing ab work in high school with a sports team and being embarrassed by my weakness in that area. Instead of facing it, over the years as I got shorter on time, I would skip the ab work, and I developed an injury about a year ago that I'm sure my lack of strength in core/abs contributed to. In any case, I have no choice now, so I do what I can. I have the best luck working out longer (20 minutes or so), as intense as I can, 3x per week. My favorite core workouts are the three Core Max workouts, and I do as many reps of each exercise as I can and just stop when I need to. Often that means I only do 2 reps of the pikes in Core Max 2, but then I rest, and pick back up when I can. Over and over, I rest and pick it back up again.

I have a book - The BackSmart Fitness Plan - that has a lot of different ab exercises. The author recommends working abs 5x per week. Unfortunately, I find I have to follow a DVD or a class to work my hardest, but you could try following a program like that and see if you get results.

I don't find Pilates that helpful, though I've never tried a class where they check your form.

A mix of traditional ab work and exercises like planks works best for me. Thanks to Kathryn for the DVD suggestions - I will try some of those!

It makes me mad though - I keep thinking my goal is being able to do an ab workout from start to finish without stopping so many times. However, the physical therapist recently tested my core strength, and there was definite improvement. For me, I think that's all I can hope for.

I'm not sure what progress is realistic for you, but I'd suggest experimenting with the length, intensity, and/or frequency of your workouts. Mix it up. What works is individual. As far as the coach saying you should be able to do more, I think you can just do the best you can do! Best of luck with it and with your running!

Jen

 

[jennifermaria]

Jen (my nickname is also Jen ) and Kathryn: thank you so much for your recommendations!! I think I do need to be ok with taking a break when I need to and then rejoining. It's just that I'm stubborn (and a perfectionist, to boot), so I try and power my way through the whole darn thing and just get frustrated when I can't do it the way they do it on the screen!

I will have to check out that book, although like you, I do much better when I'm using a DVD (or am in a class). It's tough to follow from static pictures!

Jennifer

 

[DeanaMax]

I've been doing the P90x rotation - the strength workouts work your core alot and there is a full 60 minute workout dedicated to Core that you do 2x during the recovery week. I've noticed a tremendous improvement in my core since I've started this routine.

Last night I did Tracey Staehle's new core workout - which is about a 40 minute workout and it's tough. I didn't think I could work my abs that hard for so long, but I did!

Instead of frequent short ab workouts, try longer intense workouts less often. Working for a longer duration will really work your muscles to exhaustion and a longer recovery time will make you stronger for your next workout (muscles need time to rebuild)- so you could really push through a longer routine.

Start off with the advanced versions, do what you can with good form (doesn't have to be great form), and if you can't do the advanced modify and do what you can. I've become a fan of stablizing exercises over crunches. I think 3-6 months is a very realistic time frame to notice your improvements. You can do it! Just keep pushing yourself.

 

[jennifermaria]

Thanks, Deana! I too prefer the stabilizing exercises over traditional crunches. Too bad I'm just not as good at them (stabilizing) as I'd like to be .

Question: I read a lot about the P90X workouts... Where can I find more info?

Thanks!
Jennifer