Core Strength

Our definition of core strength is MIDLINE STABILITY.  If you drew a line from your nose to your bellybutton, that would be your midline.  This line can bend in three dimensions and the job of your abdominal muscles is to keep your body upright while you move.  Core strength indicates an ability to keep this line straight. 

Today we will do overhead squats, a great test of core strength.  Rather than do an obscene number of crunches or balance on a ball, we will lengthen the midline by holding a barbell overhead and then use the abs to hold our midlines stable. 

Midline stability is crucial for most athletes, as it directly affects the ability to change directions in speed sports.  Endurance athletes benefit from an ability to hold a more efficient posture longer.  Speed increases, and overall strength improves.  Sit back and enjoy the overhead squats.

Nate goes overhead.

Today's Workout

Overhead Squats (65#/95#)

Every minute, on the minute, add one rep (1st minute do 1 rep, 2nd minute do 2, 3rd minute do 3, etc) until you cannot complete the set in the alloted minute. 

Today's Endurance Workout

Hill Climb

At least 3 hours before or after Today's Workout, do ONE of the following at an ALL-OUT EFFORT:

Swim: 500m, add weighted vest or t-shirt for drag

Bike: 3 mile Hill climb, Incline between 6-12%

Run: 1.5 mile Hill climb, Incline between 6-12%

Row: 1200m, Damper setting between 8-10