Tuesday, November 22, 2011

November 22, 2011

The standing weighted cable/band crunch pictured is an amazing way to strengthen the core in a squatting simulated position.  The movement itself resembles a good morning, but the load is the cable and is attached to a high pulley with a rope above the individuals head height.  If you do not have a high pulley then the lat pulldown works just as well.  If you have no access to cables, but do have bands, it can be simulated with bands to the same effect.
To perform the exercise, take a wide squat stance and have the knees slightly unlocked.  With the knees unlocked it is easy to cheat the movement, but try to maintain the same amount of flexion at the knee joint throughout the movement.  The second mistake can occur when the individual crunches down with the abdominals and rolls themselves into a ball.  Try to keep a flat stable core and neutral spine throughout the movement (just like in the good morning movement).  Once you are ready to get started and have the apparatus set up, center the weight of your body on the midfoot and hands may grip the rope handle either against the chest or on top of the shoulders by the neck.  A towel around your neck will help to alleviate the discomfort of rope or band burns made during the movement.  Once set up, crunch down with neutral spine as low as you can go, but never going beyond parallel to the floor.  Keep constant tension on your core by never fully standing up at the top of the movement and letting tension off the cable and band.  This is a strength movement and thus should be performed with lower reps in mind of no more than 10 reps per set.
This movement will help create the core strength required to stabilize big loads when in the hole of the squat and in potential trouble.  Enjoy a stronger abdomen and bigger squat weights!

Program 1 - Tabata Routine Week 2 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength
Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)

Program 3 Conquest
A. Find a 5 RM and then use in the following protocol. -Weight drops will be dependant on weight utilized. Weight drops should be a minimum of 20 lbs, but it will always be the easiest weight to drop. For example if you are pressing 225 for 5 reps then your drop will be be down to 135 lbs as it is the easiest drop of weight. Some drops will yeild huge AMRAP numbers where others may only give a few. Any questions, please post to comments.
A. Press 5 RM
5 press drop weight AMRAP
(+5 lbs) 4 reps drop weight AMRAP
(+5 lbs) 4 reps drop weight AMRAP
(+5 lbs) 3 reps drop weight AMRAP
(+5 lbs) 2 reps drop weight AMRAP
B. 2 Rounds of
AMRAP Unbroken Push Press
rest 30 seconds
AMRAP Unbroken Push Jerk
Rest 30 seconds and repeat
C. 4 Rounds for Time
20 Double Unders
5 Sprawls