goergen1
10-09-2007, 11:41 AM
Mid-section for Power
by Adam Nelson
I hear of a lot of guys in the throwing world talking about how much you can bench, squat, clean, jerk...the whole 9 yards, but I never hear a lot about the mid-section strength. After a short conversation I had today with a power lifter, it sounds like even professional power lifters sometimes overlook the importance of a strong mid-section. As relatively small thrower, an oversight such as this would be very destructive.
Here's my challenge, during the off-season or perhaps in the lifting phase before your peaking phase, try training your mid-section, the lower back, obliques, and all abdominals, like any other muscle group.
Here are some tips:
First, high reps crunch workouts are for the birds. Much like you can't get that coveted 500lb bench from reps at 225, you can't build a stout mid-section that way either.
Second, don't forget about the lower back and hamstrings. That's the real engine of all great athletes. I know a discus thrower who could do Stiff-legged dead lifts with close to 300 kilos. He had bad knees so he couldn't do squats, but he knew that his mid-section had to compensate for lack of leg strength. Although he may have been overdoing it.
Finally, this is not supplemental work. It cannot be missed.
Without further banter, here's a typical mid-section workout I might do.
Day 1- After my Olympics, I like to do a cable pull through for 3 sets of 10ish, or if I'm feeling up to it suicide sets...oof. I follow this up with a some light reverse hyper extension swing throughs...there's a machine made for this. if you don't have access to it, that's unfortunate. It not only strengthens, but elongates and stretches all the lower back. After Olympics and pull thru's, you'll need this.
Day 2- After my upper body workout...it's time for some weighted twists. I'll use 1-3 45lb plates for the first exercise. I call it a walk twist. Holding the weight with my elbows pinched by my side and arms at 90 degrees(the weight should be about 5-6"" away from the body). Then, I step with the right leg and twist at the waist facing right. I use the obliques to control. I don't throw it around. Then, I step with the left and repeat the whole process again. I'll take as many steps as I can hold the form and do up to 3 sets.
Following this, I'll do decline weighted crunches for sets of 10. Nothing major here, just be careful of your back. 2-3 sets
Finally, to top it I may throw in some weighted leg lifts with a twists. use a dumb bell between the feet if you don't have leg weights. Again, 2-3 sets.
Day 3- off
Day 4- After squats, I'll do a quick set of reverse hypers to stretch everything out.
After that, I'll do some partner leg throws. 2-3 sets as many as I can do. If I've got anything left, I'll do a couple V-up crunches.
That's about it. I'll change the exercises from day to day, but you'll figure that out on your own. If you try this, you'll probably see that all your lifts will improve substantially.
Good Luck to all.
Adam Nelson
by Adam Nelson
I hear of a lot of guys in the throwing world talking about how much you can bench, squat, clean, jerk...the whole 9 yards, but I never hear a lot about the mid-section strength. After a short conversation I had today with a power lifter, it sounds like even professional power lifters sometimes overlook the importance of a strong mid-section. As relatively small thrower, an oversight such as this would be very destructive.
Here's my challenge, during the off-season or perhaps in the lifting phase before your peaking phase, try training your mid-section, the lower back, obliques, and all abdominals, like any other muscle group.
Here are some tips:
First, high reps crunch workouts are for the birds. Much like you can't get that coveted 500lb bench from reps at 225, you can't build a stout mid-section that way either.
Second, don't forget about the lower back and hamstrings. That's the real engine of all great athletes. I know a discus thrower who could do Stiff-legged dead lifts with close to 300 kilos. He had bad knees so he couldn't do squats, but he knew that his mid-section had to compensate for lack of leg strength. Although he may have been overdoing it.
Finally, this is not supplemental work. It cannot be missed.
Without further banter, here's a typical mid-section workout I might do.
Day 1- After my Olympics, I like to do a cable pull through for 3 sets of 10ish, or if I'm feeling up to it suicide sets...oof. I follow this up with a some light reverse hyper extension swing throughs...there's a machine made for this. if you don't have access to it, that's unfortunate. It not only strengthens, but elongates and stretches all the lower back. After Olympics and pull thru's, you'll need this.
Day 2- After my upper body workout...it's time for some weighted twists. I'll use 1-3 45lb plates for the first exercise. I call it a walk twist. Holding the weight with my elbows pinched by my side and arms at 90 degrees(the weight should be about 5-6"" away from the body). Then, I step with the right leg and twist at the waist facing right. I use the obliques to control. I don't throw it around. Then, I step with the left and repeat the whole process again. I'll take as many steps as I can hold the form and do up to 3 sets.
Following this, I'll do decline weighted crunches for sets of 10. Nothing major here, just be careful of your back. 2-3 sets
Finally, to top it I may throw in some weighted leg lifts with a twists. use a dumb bell between the feet if you don't have leg weights. Again, 2-3 sets.
Day 3- off
Day 4- After squats, I'll do a quick set of reverse hypers to stretch everything out.
After that, I'll do some partner leg throws. 2-3 sets as many as I can do. If I've got anything left, I'll do a couple V-up crunches.
That's about it. I'll change the exercises from day to day, but you'll figure that out on your own. If you try this, you'll probably see that all your lifts will improve substantially.
Good Luck to all.
Adam Nelson