Why do we train abdominal muscles different than all other muscles? They are constructed in the same 3 dimensional fashion. They are neurologically wired up like all other muscles. Matter a fact some research even shows that they fire before movement actually occurs.
So if this is true why do we train them differently? You know, doing the traditional sit-ups, crunches, leg raises and of course those side twister which are great for the low back…NOT!!
Try to follow me on this….
Fact – The role of the abdominal muscles is to protect the lumbar spine from moving to far in any one plane of motion
Fact – The role of the abdominals is to maintain our center of gravity (located around the navel region) over our base of support which functionally is usually our feet.
Fact - The abs must be loaded eccentrically before they can unload and create an optimal force production
Fact - 95% of all injuries are a result of poor deceleration
Fact - Only training loading, ie crunches, sit-ups, leg raises, will not make your abs a good neuromuscular decelerator of motion
Fact – The abdominal muscles are driven not consciously contracted
Fact – Training the abs to only become isometrically strong does not guarantee they will be a good decelerator of motion on the fly; ie with change of direction running, throwing, explosive lifting or jumping.
Fact – 90% of all abdominal training is done after a workout
Fact – Training the trunk can get boring fast
Where am I going with this?? For as long as I can remember, I have always trained my abdominals “on the fly” to be a reactor, not contractor. I did this easily using resistance band training by simply changing my base of support, force vector/s, speed, resistance or amplitude of movement. These are all variables you can change on any exercise. Not only has this made abdominal strength training more productive, but it has added great variety and fun.
Here are a few rules I follow when it comes to resistance band training for the abdominals.
- Activated the abs early in the workout both isometrically and dynamically
- Integrated them with all exercises and get rid of the isolation stuff unless isometrics is all you can do
- Challenge them by using the arms, legs and multiple force vectors as drivers and not just gravity
- Activated and train them while you are on your feet
- Emphasis the loading not the unloading
Confused?? No problem. To help all of you out I created a series of resistance band abdominal reaction drills that don’t look like abdominal strengthening workouts until you do them. You will see what I mean.
Let me know how they work by shooting me a comment or 2.
Training beyond the Bar
Dave Schmitz
PS.. Order any package of $40 or more between now and 11:59pm Friday and I will include FREE my Ripped and Reactive Abs ebook. Just mention you read it on RBT Live this week
47STRETCH…INTO YOUR ORDER FORM.
