I’ve been thinking about “core training” and how it has seemingly become the focus of most training programs nowadays. I find it odd that so much time and energy is being devoted to essentially one segment of training. There is definitely value in creating strength and balance in the abdominal and lumbar regions, but I’d like to suggest that there is a great deal more to be considered.

Let me begin with my basic concept of CORE. Your core is your foundation. Your foundation is indeed strength, but it is also confidence, energy and passion. Think of it more as your core philosophy!

By directing all of your energy on the strength segment, you leave large holes in your foundation.

Instead of training like a person possessed with the sole intent of strengthening your “core”, I recommend finding an activity that inspires you and challenges you to move. Something that excites you and invokes some passion.

The next step is to make sure that you make time to participate and enjoy it with your whole being. This means that you must eliminate distractions. Allow yourself to devote 100% of your energy and passion to your activity, and you will be amazed at the dividends.

Finally, make certain that you are choosing your activity based on honest feelings, and not to impress or appease anyone else.

It is my personal belief that if one focuses on their own CORE PHILOSOPHY, their midsections will take care of themselves!!!

Pushup / seated row:  15 reps each

Decline pushup / supine pullup (set a bar at waist high or use a hanging two handle rope)  Keep legs straight: 15 reps each

Dip bar (chest position; hips up and chest held parrallel to floor) / straight arm pulls: 15 reps each

Bronco bicycles (traditional bicycles done slowly with a pause and squeeze from elbow to knee) perform 8 slow followed by 8 fast x3.

Perform each superset continuously for three sets before moving on to next superset.  Rest as little as possible.

*Power Cleans 3x10

Weighted step ups  3x10 each leg

Straight leg deadlift  3x10

Pistol squats (single leg squat) rock bottom - with weight if possible: 10x3 alternating legs continuous.

*goblet squat to push press  3x10

run one mile hard (uphill is best).

*allow no more than one minute between sets

warm-up

1. Pull-ups (cheat with bosu if necessary) 10

2. Shoulder press push-ups (hips way up) 10

3. Triceps pushdown 20

4. "arnold" push press 10

5. Push-ups 10

6. Triceps dips 20

7.Standing curls 10(straight bar or dumbbell) do not alternate if using dumbbells.

Repeat as a circuit 4 times