How is this?

[MainFrameSoldier]

Push Up Hold (Max Time X 2)
Push Ups (Max Reps X 3)
BW Rows (Max Reps X 3)
Dips (Max Reps X 2)
Crunch Hold (Max Time X 2)
Jack-Knife (Max Reps X 2)
Oblique Crunch (Max Reps X 2)
Hyper extension (Max Reps X 2)
Horse Stance (Max Time X 2)
Hindu Squat (Max Reps X 3)
Burpees (As many as possible to finish workout)

That basically covers the whole body. (I can't do a pull up yet, that is why they are absent.)

This will also be accompanied by two Cardiovascular sessions (One in the Morning, one at night).

Is it too much?

[koltz]

first for higher rep stuff like pushups and dips do the harder ones first also unless it's a ppu pushup drop the holds at your level pushup holds are a waste of time IMO maybenot if you need to be conditioned to pushing a block of stone over a mile but for isometrics you should do tougher stuff the isometrics are hard on ones mind more then the body if a person is more dedicated and willing to go trough the pain he might find he can hold a 10 secund isometric hold for much more unlike moving excersises where you just can't move it after a while and reach faliure... if you try isometric dropsets you might overtrain after 2 sets or one

secund you should pick something better for the legs

You got BW rows pullups will follow fast

Are you planning on two cardios a day?

You will overstimulate your nervious system.

I would not got past one cardio a day and even than very carefully. 3 times a week may be ok, unless you are a pro under supervision and with nutritional supplementation.

[koltz]

Most people do not stimulate thier CNS at all.

Try doing Jump rope dubble under intervals with resistance bands and dumbells for handles (or another option would be using or making a heavy rope but there rare too light and or dangerous so band+db works fine)
Along with some isometric holds


Do something like this:
100 weighted dubble unders
100 weighted jumps
50 weighted 1/2 unders
20-50 dubble unders
100 normal rope
half a min jogging slowly in place
Repeat as many times possible

Then proceed doing isomeric holds for deadlifts and overhead squats (A pullup bar adn a scale do wonders)


bye bye CNS... for one day after it youll b stronger noticibly oh and I forgot to mention the scale is for pullups read my thread in upper body forum

[Baofuhaibo]

I think he meant pushups holds for the transverse abdominus, you know, not-planks. Otherwise I think his workout is solid, other than the 2 cardio sessions. Try HIIT buddy. 15 minutes every other day is all you need.

[Bullshido_Owns]

I think he meant pushups holds for the transverse abdominus, you know, not-planks. Otherwise I think his workout is solid, other than the 2 cardio sessions. Try HIIT buddy. 15 minutes every other day is all you need.

There is no pushup hold you can do that will do anything significant for your transverse abdominis. The transverse abdominis is strengthened via abdominal vaccuums or through lateral flexion where it provides stability. Neither of which are used by doing a pushup hold.

[Baofuhaibo]

Wrong. Have you ever done a plank? Rest on just your forearms and toes, and stay there, back streaight. That's called a plank. The TA stabilizes you and keeps you tight like that, which is why people use weight belts, to simulate the function of a TA. If you just get in pushup position on hands and toes, keeping your back straight, you would be contracting the TA in order to do so. You can further make this exercise harder by raising one hand and the opposite foot, or by trying to pull your abs in, or both.

[koltz]

overhead squats are basicly the killer of the core...
ever tried to do them with dumbells? I saw some vid of some guy falling over after failing it needs core strength that much
mostly in the transerve area

[Bullshido_Owns]

Wrong. Have you ever done a plank? Rest on just your forearms and toes, and stay there, back streaight. That's called a plank. The TA stabilizes you and keeps you tight like that, which is why people use weight belts, to simulate the function of a TA. If you just get in pushup position on hands and toes, keeping your back straight, you would be contracting the TA in order to do so. You can further make this exercise harder by raising one hand and the opposite foot, or by trying to pull your abs in, or both.

By pulling your abs in you would be working the transverse, but by merely doing a plank it will only have a minor stabilization role. The transverse comes more into play when the obliques are also strongly used, such as during rotational movements. You could say the transverse abdominis is also strengthened through doing basic barbell squats, because it does play a minor stabilization role, but it will be doing only a moderate amount at best. This is basic anatomy and physiology, something you must know as a personal trainer and which you show a severe lack of knowledge in.

[Bullshido_Owns]

overhead squats are basicly the killer of the core...
ever tried to do them with dumbells? I saw some vid of some guy falling over after failing it needs core strength that much
mostly in the transerve area

Surprisingly, it's a lot more lower back strength than anything in the abdominal region. The main problem with it is balance, if you do not have proper form even a strong individual will have great difficulty doing a proper overhead squat. The transverse does play a role in that, but once again only a minor role in stabilization. The weight should be held more behind the body for balance, and because so it places a lot more emphasis on the muscles located around the lumbar region of the lower back.

[koltz]

overhead squats are basicly the killer of the core...
ever tried to do them with dumbells? I saw some vid of some guy falling over after failing it needs core strength that much
mostly in the transerve area

Surprisingly, it's a lot more lower back strength than anything in the abdominal region. The main problem with it is balance, if you do not have proper form even a strong individual will have great difficulty doing a proper overhead squat. The transverse does play a role in that, but once again only a minor role in stabilization. The weight should be held more behind the body for balance, and because so it places a lot more emphasis on the muscles located around the lumbar region of the lower back.
HAve you ever done an OH squat?

[Baofuhaibo]

A plank being a stabilization hold and working what muscles? Why is it so hard for my fellow Judo students when they can balance fine? The plank has been proven to contract the TA, as will the pushup hold I described above.

[Bullshido_Owns]

HAve you ever done an OH squat?

I've been under the instruction of an excellent Olympic weightlifting coaches in San Francisco for about 2 1/2 years now. I might've done them once or twice.

[Bullshido_Owns]

A plank being a stabilization hold and working what muscles? Why is it so hard for my fellow Judo students when they can balance fine? The plank has been proven to contract the TA, as will the pushup hold I described above.

Do you even know what the transverse abdominis is supposed to do, Bao? If you did, you would begin to see the problem here.

[Bullshido_Owns]

HAve you ever done an OH squat?

I've been under the instruction of an excellent Olympic weightlifting coaches in San Francisco for about 2 1/2 years now. I might've done them once or twice.

*one of the

This lack of an edit button can get troublesome.

[Baofuhaibo]

The transverse abdominus is a small band of muscle circleing the whole torso, meant to help pull the abs in and stabilize the torso. It contracts automatically during such lifts as the deadlift, and squat variations to stabilize the torso, with alternate grip exercises such as alt grip pullups and deadlifts and front squats being primary exercises that involuntarily contract the TA. The plank(or bridge) variations(especially the side bridge), Pushup Hold, 2 point Bridge and 2 point Plank, and Barbell Rollout are just some of the exercises designed to directly contract the TA. The ab wheel, that little thing you get on toes or knees and roll out, only to pull it back, is a TA worker, it contracts to keep you stabilized, and contracts forcefully to bring the body back to the starting position, with minimal assistance from the lower back, rectus abdominus, hip flexors, and external obliques. These are exercises proven to work the TA, chronicled by such high up athletic trainers as Mark Verstegen, Ian King, and Gunnar Peterson(I think that's his name).

[Bullshido_Owns]

Your sources are giving you some severe misinformation.

First off, it does not encircle the entire torso. The transverse abdominis is the deepest of the abdominal muscles, just underneath the internal obliques. Its primary function is to compress the structures INSIDE the abdomen. It does assist in virtually all exercises because of where it is and because that is what it does. A plank or pushup hold will no more strengthen it than a squat or a deadlift will. That is because regardless of how it is done, it is still doing its job: compressing the inside of the abdomen.

The only major way to strengthen the transverse abdominis is via abdominal vaccuums. This is because vaccuums are effectively isolating what exactly the transverse abdominis does. Fans of high-tension weight training such as those advocated by the likes of Pavel Tsatouline have their own variation, where they hold a vaccuum while performing deadlifts for the extra support. It is still exactly the same as the first exercise, but now it is being applied to another exercise. By holding a plank and drawing in your stomach as far as it will go, you can strengthen the transverse abdominis. You can also do the same standing straight up and drawing in your stomach as far as it can go. Either way will suffice, because it is doing the exact same movement. In rotational movements it does play a small role but not to the extent the other, more significant muscles do.

You are mostly confusing the transverse with the larger abdominal muscles and assuming they all do the same job, which is incorrect. The majority of this can be learned by simply reading Grey's Anatomy and having some basic idea of it, which you seem to be lacking as well. Especially if you are assuming the rectus abdominis and the lumbar region of the back only work minimally in holding such a position as the plank.

Links to these sources would also be appreciated. Most likely they are from their own individual websites and not peer-reviewed journals, and since in essence the transverse abdominis is mildly involved in those exercises they could claim it does the job as well. Because while you will be doing those exercises, the transverse abdominis will continue to compress the inside of your abdomen, thus "working" in their eyes.

[Baofuhaibo]

Than what muscle, pray tell, was the bridge/plank series, it's variations, and the rollout and variations, exercises used for years in rehabilitation clinics and core strengthening programs, supposed to work? What's is their target muscle?

[Bullshido_Owns]

Than what muscle, pray tell, was the bridge/plank series, it's variations, and the rollout and variations, exercises used for years in rehabilitation clinics and core strengthening programs, supposed to work? What's is their target muscle?

Not just the transverse abdominis, a relatively minor muscle in the grand scale of things. That would be like saying the tensor fasciae latae is the main emphasis of the barbell back squat, when in actuality its role is extremely minor compared to the larger muscle groups.

I am still waiting on the sources for your so-called information.

[Baofuhaibo]

Core strengthening programs are designed to improve the strength of small supporting muscles, as well as the muscles of the core, usually defined as the rectus abdominus, hip flexors, obliques, lower back, and transverse abdominus. There are specific excercises for "nature's weight belt" that go beyond vacuums, and I have listed them.

Google the names threw out there for you! I'm on dial up, I'm not doing it for you!

[Bullshido_Owns]

Core strengthening programs are designed to improve the strength of small supporting muscles, as well as the muscles of the core, usually defined as the rectus abdominus, hip flexors, obliques, lower back, and transverse abdominus. There are specific excercises for "nature's weight belt" that go beyond vacuums, and I have listed them.

Google the names threw out there for you! I'm on dial up, I'm not doing it for you!

You are not understanding any of the points I shared before, so allow me to spell it out in simpler terms.

1) The sole purpose of the transverse abdominis is to support and compress the inside of the abdomen, specifically the majority of the organs there. It is predominantly a muscle to aid respiration.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1534959&dopt=Citation
http://intl-jap.physiology.org/cgi/content/abstract/68/3/1010

2) Without compression of the stomach, you will not be using said muscle to any extreme degree. The basic situp would work the transverse abdominis more than a plank due to the flexion involved in the activity.

3) None of those exercises have stomach compressions as part of what they are supposed to do. You CAN suck in your stomach while you do them, but otherwise they are not working.

If you fail to provide sources, then your opinion is meaningless. Most of mine come off of PubMed and I assume you are not willing to pay $30 to prove a point, so I attempted to post relevant ones that would still be viewable by yourself and others.

[MainFrameSoldier]

Core strengthening programs are designed to improve the strength of small supporting muscles, as well as the muscles of the core, usually defined as the rectus abdominus, hip flexors, obliques, lower back, and transverse abdominus. There are specific excercises for "nature's weight belt" that go beyond vacuums, and I have listed them.

Google the names threw out there for you! I'm on dial up, I'm not doing it for you!

You are not understanding any of the points I shared before, so allow me to spell it out in simpler terms.

1) The sole purpose of the transverse abdominis is to support and compress the inside of the abdomen, specifically the majority of the organs there. It is predominantly a muscle to aid respiration.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1534959&dopt=Citation
http://intl-jap.physiology.org/cgi/content/abstract/68/3/1010

2) Without compression of the stomach, you will not be using said muscle to any extreme degree. The basic situp would work the transverse abdominis more than a plank due to the flexion involved in the activity.

3) None of those exercises have stomach compressions as part of what they are supposed to do. You CAN suck in your stomach while you do them, but otherwise they are not working.

If you fail to provide sources, then your opinion is meaningless. Most of mine come off of PubMed and I assume you are not willing to pay $30 to prove a point, so I attempted to post relevant ones that would still be viewable by yourself and others.

Hold it long enough, and you will feel it in your abs.

[Bullshido_Owns]

Primarily in the rectus abdominis, yes. Now suck in your stomach as far as you can, hold it for as long as possible, then expel it forcefully. Much different feeling.

[koltz]

ahhh just do vaccums :@#$@#$
many people can powerlift twice thier BW in a few feats and never heard of strnserve abs and got good posture

[Bullshido_Owns]

ahhh just do vaccums :@#$@#$
many people can powerlift twice thier BW in a few feats and never heard of strnserve abs and got good posture

Yes, vaccuums are the best way. And very true as well.

[Baofuhaibo]

http://bodyweightculture.com/forum/viewtopic.php?t=283

In this article he speaks directly about strengthening the TA, and not once does he reccommend doing a vacuum, while a direct contracter of the TA, it's not listed, instead he lists the plank, side bridge, and hip bridge.

[Bullshido_Owns]

http://bodyweightculture.com/forum/viewtopic.php?t=283

In this article he speaks directly about strengthening the TA, and not once does he reccommend doing a vacuum, while a direct contracter of the TA, it's not listed, instead he lists the plank, side bridge, and hip bridge.

As I said before, something from a peer-reviewed journal and not a personal website. There is quite a difference between putting information out on your own personal website than having it published in a journal where it is up for the analysis of others.

Also notice one key part of his presentation:

However, true “wins” in gravity battles are observed when TVA activation and strengthening is maintained in exercises utilizing an external load.

Notice how this was already said by myself when I was talking about high-tension techniques involving compound exercises. Once again, you're regurgitating the works of someone else and not fully understanding what they are trying to say.

Also, I personally dislike the use of "core performance", as in many fitness professional's eyes it is just another fad.