The best being a before and after picture of one of your clients going from overweight to a six-pack. As much as it pains me to admit it, I am six-pack challenged. Only during one six month period in my life did I have a six-pack. I was on a fairly high protein diet and my only source of carbohydrates was vegetables and one piece of fruit per day.
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I see a lot of climbers in the gym doing long , horrible looking ab workouts. I saw a guy the other day do flutter kicks for what seemed like five minutes straight. The result: since August of last year I have gone from being able to barely get my feet to 45 degrees to being able to do a legitimate hanging leg raise.
The best part though? No flutter kicks or crunches required. After hearing the name tossed around in different arenas-from weightlifting to climbing, I decided it was high time I launch my own research of Pavel Tsatsouline.
However, he has done much more than just introduce the kettle bell to the West. He is a former Soviet Special Forces, and has implemented strength programs for high end Military teams ranging from the U. Marine Corps. High rep, high variety exercises do not produce the kind of strong abs you are after. Any more than 5 reps is bodybuilding. Research and practical experience shows that training in low repetitions generally increases muscle strength without causing hypertrophy muscle growth.
As many trainers explain this phenomenon—it is like having a four cylinder engine and learning to fire all four instead of just two this analogy was used by Pavel earlier on in his interview with Tim Ferriss. For climbing, UFC fighting, power lifting, etc. Here are the top two reasons to train your abs this way.
They are breathing, sit ups, and the hanging leg raise. Pavel has also mentioned doing very short, intense planks so I will discuss those as well. The first step, perhaps to the chagrin of the eager exerciser is a breathing technique derived from Martial Arts.
I am not going to begin to try to explain it so watch this video. The breathing technique is integrated into both sit ups, hanging leg raises, and might help you keep your midsection tight on the crux of your project. Ideally, you either have a partner or you have a specialized piece of equipment for just this application.
So I am going to demonstrate option 3 which is to tie a resistance band to a raised surface or a door knob like so. I have tried these. In my first attempts, I found doing two reps correctly to be pretty difficult. Doing a hanging leg raise is a BIG topic and a big goal. I would definitely check out the above video, but in short, here are the guidelines to a perfect hanging leg raise:.
Here is a picture of the top of one rep. Legs could be a little straighter, but good form is mostly evident here. If you are already a practicer of the hanging leg raise. Pavel recommends doing—you guessed it, sets of reps with minutes of rest in between.
For maximum speed of results he recommends doing this 3 times per week. He also notes that you should not go to failure on these. Do as many as you can intensely and well and then stop. Another recommendation Pavel gives in his interview with Tim Ferriss is instead of performing a plank for an extended period of time e.
Pavel presents some impressive data showing that doing planks in this manor is significantly more effective in activating your core than planks done in the traditional manor. Data was collected at a kettle bell instructor course by physiologist Bret Contreras with electromyography EMG measurements.
Results summarized below. The RKC plank is an elegant time-saving solution. You get at least twice the intensity in your abs for less than half the time. And the exercise is gloriously portable as well—all you need is yourself!
I know it can be super tough to fit it all in. Pesonally, I train strength once per week. There is potential to do some abs in the morning before heading off to work. It may be possible to do core in separate session AM vs. In the big picture I am more focused on being a good climber than having insanely strong abs although these are not mutually exclusive.
My one ab exercise per week in conjunction with deadlifting has yielded great results. I will certainly keep you posted. If you purchase this book through my links it helps keep my site ad-free and in existence! Notify me of follow-up comments by email. Notify me of new posts by email. Skip to content. Looking forward, straight arms, feet are at the bar, back is not arched. I love the internet. Doing tough exercises is the price you pay to be able send gorgeous routes on stunning cliff faces.
This is the real reason for training. Share this: Twitter Facebook. Leave a Reply Cancel reply Your email address will not be published. Comment Name Email Website Notify me of follow-up comments by email.
The Hardstyle 4-Hour Abs Workout
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Hard Style Abs: Hit Hard. Lift Heavy. Look the Part
I see a lot of climbers in the gym doing long , horrible looking ab workouts. I saw a guy the other day do flutter kicks for what seemed like five minutes straight. The result: since August of last year I have gone from being able to barely get my feet to 45 degrees to being able to do a legitimate hanging leg raise. The best part though? No flutter kicks or crunches required. After hearing the name tossed around in different arenas-from weightlifting to climbing, I decided it was high time I launch my own research of Pavel Tsatsouline.