Is "Core-Day" a thing?

kevpants · 10-07-2014 01:14PM

Very easy to perform compound exercises without using your core at all. Did it for years.

Front squats being the only real exception.

Inspector Coptoor · 10-07-2014 01:32PM

What Kev said.
In fact, he was the first one to tell me it was my core strength that was lacking in my squats and turning them
Into a good morning.

Everyone else just said, "the state of your squats Henners"

You know who you are....

TimeToShine · 10-07-2014 02:01PM

kevpants wrote: »

Very easy to perform compound exercises without using your core at all. Did it for years.

Front squats being the only real exception.

Huh, surely if you're doing them correctly then it's impossible. How are you supposed to OHP without tensing your core, your back would cave straight in under any reasonable weight.

kevpants · 10-07-2014 02:11PM

Inspector Coptoor wrote: »

What Kev said.
In fact, he was the first one to tell me it was my core strength that was lacking in my squats and turning them
Into a good morning.

Everyone else just said, "the state of your squats Henners"

You know who you are....

In my defense I also slagged the state of your squats.

TimeToShine wrote: »

Huh, surely if you're doing them correctly then it's impossible. How are you supposed to OHP without tensing your core, your back would cave straight in under any reasonable weight.

If you have a weak core you will use other muscles to take up the slack. You can get pretty damn strong even while this is happening. But you will end up an injured mess with weird looking form.

My lower back is so strong you could tickle my plums while I overhead pressed and I'd be grand. This is not the right way of things though and I've worked hard to address it.

Personally pilates type movements on the floor in front of the telly are my "core day". Youtube a basic intro pilates routine and do it for 10 mins a few times a week.

A month after squatting 270kg I noped out of a pilates session meant for OAPs with hip replacements.

COH · 10-07-2014 03:38PM

Inspector Coptoor wrote: »

Everyone else just said, "the state of your squats Henners"

You know who you are....

Still sh*t :P

Inspector Coptoor · 10-07-2014 03:39PM

At least I don't try to do a lunge with 170kg ya clown

Hanley · 10-07-2014 03:43PM

Inspector Coptoor wrote: »

At least I don't try to do a lunge with 170kg ya clown

In fairness to him, it was successful as well.

jennyjoy · 10-07-2014 09:56PM

I usually combine cardio with a core workout...I may throw in a few leg or arm exercises but I'll any type of cardio and then focus only on core exercises the rest of the time

EmcD123 · 14-07-2014 08:59PM

I run 400m sprints competitively so I do loads of core. But I do it all on gym rings or on monkey bar rigs unless its raining in which case I'll do it inside.

Nothing weighted,just loads of bodyweight stuff. It actually makes up the bulk of my strength training. And I have had huge benefits from doing core regularly

discus · 14-07-2014 10:32PM

EmcD123 wrote: »

And I have had huge benefits from doing core regularly

Chicks?

EmcD123 · 14-07-2014 10:35PM

discus wrote: »

Chicks?

Haha no.... But since I started it I cut 3 seconds off my 400m time which is more than any amount of compound lifting has done for me

RidleyRider · 15-07-2014 08:39AM

EmcD123 wrote: »

Haha no.... But since I started it I cut 3 seconds off my 400m time which is more than any amount of compound lifting has done for me

Yeah but you started it all at once do how do you know?

Stronger for the most part equals faster. Disregarding any muscle tissues etc..

EmcD123 · 15-07-2014 08:58AM

the year before last I only did core training and no weights at all and o cut those 3 seconds off my time in just 1 month. Strength doesn't carry over the same way to a 400m as it would to a 100m so gains in strength aren't necessarily an decrease in time.
The year after that I did only weights and my time actually increased by half a second and I got too heavy

Deano7788 · 15-07-2014 09:58AM

EmcD123 wrote: »

the year before last I only did core training and no weights at all and o cut those 3 seconds off my time in just 1 month. Strength doesn't carry over the same way to a 400m as it would to a 100m so gains in strength aren't necessarily an decrease in time.
The year after that I did only weights and my time actually increased by half a second and I got too heavy

It's way too simplistic to just say core work caused a fast time and weights caused you to get slower though.

You're 18 now, so were about 16 when you improved by about 3 seconds? That could have come about purely due to you naturally maturing and improving. You can't say its just down to core. 1 month doesn't seem a long enough time for just core work to have that effect.

Similarly there could have been a number of other reasons why you ran slower while doing weights? Were you getting as much sleep, were exams causing extra stress, was your nutrition as good? Was your weights program properly structured so you'd be fully recovered for a race?

It's way too simplistic to say an improvement was down to doing 1 thing while a disimprovement was down to another.

LuckyLloyd · 15-07-2014 11:07AM

EmcD123 wrote: »

Haha no.... But since I started it I cut 3 seconds off my 400m time which is more than any amount of compound lifting has done for me

As a 30 year old who focusses on rowing 500m as fast he can (a comparable event to the 400m) I'd say progress in the compound lifts drive my time lower than any other support work does (the most important training is obviously rowing itself duh).

But everyone is different, and it might be easier for things to have a big impact when you're 18.

Mellor · 15-07-2014 12:10PM

EmcD123 wrote: »

the year before last I only did core training and no weights at all and o cut those 3 seconds off my time in just 1 month. Strength doesn't carry over the same way to a 400m as it would to a 100m so gains in strength aren't necessarily an decrease in time.
The year after that I did only weights and my time actually increased by half a second and I got too heavy

So you put on some muscle mass and got slower over 400m.
Then you dropped weights for BW based resistance instead. Reduced your weight, and your time improved by 3 seconds.

I'm not saying the core work didn't help. I'm sure it was beneficial, and would be to anyone. But it wasn't an isolated change. That's what Ridley was pointing out.
For example, when you were doing weights I'd assume you gained strength as well as size. What if there was still carry over from that strength when your weight returned to normal last year.

EmcD123 · 15-07-2014 01:25PM

I understand all that and yes other factors would definitely have affected it. But I have found that core and all that stuff has had huge benefits. I now lift as well as core training as you need both really,and that's been the best so far.

From my limited knowledge of this stuff I would say that core work makes you more energy efficient and I know its makes technique and posture much easier to hold and improves. Whereas the weight training increase strength and a bit of mass and leads to more speed and power.

A good mix of the two to have a more efficient stride using the least amount of energy while generating more power easier from the weights is the way go in my opinion.
Of course this is just my opinion. I'm not qualified to say that that is true or not ,I'm just offering my own personal findings. I would never put together a programme for myself with no core work similarly I would never make one with just weightlifting. I always try to have a pretty equal mix of the two along with plyometrics work so as to try and balance everything together.

discus · 15-07-2014 04:27PM

Why is anyone questioning an 18 year old runner on why he isn't doing strength work for 400m races? Runners put in far more work and develop a far better knowledge of their science than any other sport I can think of.

Is "Core-Day" a thing?

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