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NICE RACK!
Obj: Core Strength
Warm up: 15x Turkish Getups each hand (M-16kg, W-8kg)
Training:
(1) 5 Rounds
20x Weighted Situps (M-45#, W-35#)
20x Ankles-to-Bar
20x Back Extension
20x Floor Wiper (10x each side, M-35#, W-95#)
10x Half Moon (5x each side)
1 minute slosh pipe hold
(2) Row 1000m (easy)
Many of the top sports performance coaches badmouth core training on the ground. They praise training the mid section
while standing, but their exercise selection is limited to "chops" and other movements using a pulley machine.
"Nice Rack!" is a high intensity, high volume mid-section training session, where we deploy both standing and
horizontal core exercises. This is a grind, not a race, and takes about 40 minutes of solid work.
I really like the weighted situp as a hard, loadable, and progressive mid-section exercise. But it done laying down.
The slosh pipe, and half moon are done standing, and we also do Russian twists, cauldron's and other standing core exercises.
And the best ones, the dead lift and front squat, are done standing, of course.
I'm to the point in my coaching career where my hackles get up whenever I hear or read do or don't righteousness espoused
by other coaches or "experts."
"Everything works," advises Dan John, "but nothing works forever," he cautions.
- Rob Shaul
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| Floor wiper |
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| Weighted situps |
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| Half moons |
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