James Wilson: Hi this is James Wilson along with another edition of MTB strength training system video newsletter .Today I'm want to address a hot topic in the history will seems to be hot topic and that is the question of cores training , torso training, abs training whatever is possible and you want to use to is describe it. Lot of misconceptions throughout change area, mainly -- from the fact is longer than stands true function and movement training in the gym what we are looking for try to enhance or ability to be better pioneers.
Basically, functions stronger bike rides, so we are look at the true function of core you see that on the bike, it is acting so stabilized incredible platform for a movement to be create around and protect the lower back with things like that. And so as such of lot of the traditional core training methods on such as crunches and slide bench and stuff like that.
This concentrate on torso movement and not stabilization and by definition, if you're moving in not -- stabilization, so therefore you're not really worked on you abs, true not like specific functions, so anyways the definition on real force on directs torso training movements and stuff like that. But lot of the core training that I have my athlete do focuses on their ability to stabilize that mid section like said how to protect the lower back, creates better, injury resistant area and also creates a strong platform for you to create moving around. That the same -- lifting you can find you can.
So think that anything you can't inform and basically the platform you get strong platform in order to create force form and so you know bodies that platform is created by the mid section, the stronger than torso is the more power that you can generate from it, and so lot of times that is our lowering factor with athletes not -- stronger legs or something like that, and so even in I am going to show you that the to my favorite exercises in order to work on our functions and then you guys have seen my programs that recognize first from the right after that, this is one of my favorite moves also in abs sequent's and basically consists of four different movements that you're going to do.
The first one being a plank, demonstrate this recuing and get down on your elbows and for hold this position for 30 seconds, you will notice my butt is not up, is not sagging and holding strong plank position. Once you call this for 30 seconds, rotate the hand around stake the feet on top of each other. This is side plank again notice some not having the sagged, everything is nice and strong, you can raise the arm up and then add a little bit extra to increase stability into it. You are going to raise one leg up had a another level in to it, you can hold this for 15 seconds once you gone that you go over, you can do the other side 15 seconds wants to finish your side planks, we are going to do as barbell. This one you get set on all force, and you can take one arm up and obviously leg back and you are going to hold this position for 30 seconds and once you have done that repeat and the other side 30 seconds there, then you finish with lets know in super man .
Then on stomach and on front of you into step up pull that for 15 seconds again it will off the ground that is good abs sequent. So we are going to do find, yeah the lot of difficulty from cleaning have very simple movement as because you don't have very good torso stabilizations strength and especially stabilization guarantee, so its definitely going to effecting on the bike.
Now another move, once you work that, you feel comfortable, strong in all those movements and take it up and arch into let's known as the plate fresh squat. Basically you're going to hold plate is just 25 count plate hold that front of you and then squat down, stand up squat down stand up back, there was some right, torso stand vertical, I'm not leaning over. Then see from the front feet shoulder with part.
Let's have that front, down back up in order to come there are not coming into towards each other. I got it low hip, make sure you feel like your coming yourself down, you are not just, falling down and in this get till -- just gets in previous new letter, you want to you bring yourself down slowly, pass your second bottom on the way up, pushed your heels, squeeze your glutes together and with long out glutes are some clinical trails and but change, but anyways it could squeeze them together to drive so pack up make to find from the hips, not using the lower back to coming, adding those two moments into torso training routine, go long way towards making you the stronger and injury resistance mount bike and really that's what its' all about plank, but you know guys you want to squeeze them together as drive yourself back up may be 25 from the hips not use the lower back to a beyond. I knows the movements and to your towards your training in your team go along way towards making you stronger and in just resist mount bike.
And really that's what it's all about, thanks for again for tuning into this edition. How is the video new letter, appreciate guys and then send me an email, let me know what's you think and look for the next one on.
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