By admin
April 16, 2019
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Nice Tracks Guys!
The following article was written by Scott Johnston (Uphill Athlete co-founder and coach, co-author of Training for the New Alpinism) for Mountain Trip climbers to understand and execute a proper core strength workout.
Whether you are gearing up for a Denali summit, or trying to perfect your winter ski conditioning, Uphill Athlete has created the perfect core strength workout for you. Remember that all full body movements originate with the core musculature. A strong core provides a solid base from which the big prime mover muscles of the limbs can do their job in athletic movements. If done correctly, these exercises are meant to build a high degree of general core strength that will be a base for more sport-specific movements.
The goal of this training is to build strength, not endurance. The idea is to hold the best, strictest form that you can manage regardless of how few repetitions you can do or how short your hold time is. Make all the movements slowly and with strict control. Quality is far more important than quantity.
You should shoot for four to eight repetitions of any exercise or hold any position for only a few seconds. Do this routine in circuit-style with 30 seconds between exercises. Add resistance whenever you can complete more than six perfect reps. Resistance can be added by using a weight vest, heavier shoes, ankle weights, or a heavier dumbbell. As you gain strength, drop the exercises that become easy and spend more time working on your weaker ones. Be guided by the principle of maintaining maximum core tension for the full exercise, and keep trying until you get them all perfect.
Notes on the exercises
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