Original strength resets for core strength?

Dayz

Level 5 Valued Member
Hi all,

I'm a cyclist, and so a strong core is essential.

I'm using original strength resets daily - crawling, rolling, neck nods, rocking, breathing.

The crawling seems to hit the abs hard, especially crawling for time. In people's opinions, is this "enough" to build a strong core? Or are more traditional exercises needed, like planks, crunches and rollouts, or other weighted movements like get ups?
 

Marc

Level 6 Valued Member
Depends on what exactly you mean by enough.
But since cycling is your main sport I'd say crawling covers a lot. If you are able to crawl (leopard or spiderman) for 10 minutes straight your abs will be in very good shape.
My favourite variation of crawl are super slow backward spiderman crawl.
 

wespom9

Level 6 Valued Member
Certified Instructor
Hopefully this story makes sense - I am fairly active, doing strength training 3-5x a week consistently for years. I work in the field, I feel like I have a good connection with my body and know if I'm leaking energy somewhere.
When I took the FCS course with Functional Movement Systems, we worked on resisted crawling (in context to a corrective for one of the screens). I did 2 x 15-20 yards. The amount of soreness my abs had the next day told me I had never used them like that before. Similarly, after Day 1 of the SFB - similar feeling (after a full day of core work)

I'm not saying this to say that crawls are enough - but holy s***, they light up the core
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Similarly, after Day 1 of the SFB - similar feeling (after a full day of core work)
What's your best recommendation for prep, specifically for this aspect? I have 8 weeks left to prep for SFB. In addition to pistols and pull-ups, have been doing toes-to-bar (regressed, not hanging yet), OAPU practice with full tension, and hollow hangs.... need some more abs and thinking of ab-wheel roll-outs... any ideas welcome.
 

WeightedPullups

Level 1 Valued Member
Hi all,

I'm a cyclist, and so a strong core is essential.

I'm using original strength resets daily - crawling, rolling, neck nods, rocking, breathing.

The crawling seems to hit the abs hard, especially crawling for time. In people's opinions, is this "enough" to build a strong core? Or are more traditional exercises needed, like planks, crunches and rollouts, or other weighted movements like get ups?
Don't understand the term reset but can say core exercise isn't different from anything else, variety is key. If you stick to one thing it will get boring and not as effective. If you switch it up to 3 or more exercises a week then that will be more effective. Also there are things that are very core specific such as (in this order) Palettes and Yoga.
 

wespom9

Level 6 Valued Member
Certified Instructor
@Anna C If I could do it again I'd work on my hollow holds/hangs. My pullups have always (and still are) been my weak point and I struggled near the end of the weekend. This can also partly be attributed to the fact that I didn't realize my hold was leaking tension through the core. The sheer volume of time spent on generating tension through the torso requires a good amount of "volume practice" leading up IMO. Best of luck going for it! Would this put you into the SF Elite category? (Not sure if you have the SFGII or not!)
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Thanks @wespom9 , great advice and I will do that! I do the hollow holds randomly and probably not intensely enough... I remember them from the 1-day course, even though I took that 4 years ago. So I'll program them in specifically for reps/time and increase the difficulty with some hollow rocks and the toes-to-bar progressions too. I can bring my feet to the bar mobility-wise, but not strength-wise, so I recall that one way to work towards that is swing or curl the feet up to the bar, and then work the negative by resisting the fall.

Yes, if I can get SFB I'll have all the certs, so will have the SF Elite. Just have to pass that OAPU (but as master >50, on 6" elevation). And the nice thing is I can re-cert all the others while I'm there at the Dome, per Master SFG Jon Engum.
 

Jak Nieuwenhuis

Level 6 Valued Member
Crawling, hard rolls, regular rolls, windshield wipers, cross crawls, carries... I think if you did these things regularly your core would be stronger than most
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
What's your best recommendation for prep, specifically for this aspect? I have 8 weeks left to prep for SFB. In addition to pistols and pull-ups, have been doing toes-to-bar (regressed, not hanging yet), OAPU practice with full tension, and hollow hangs.... need some more abs and thinking of ab-wheel roll-outs... any ideas welcome.
How about hardstyle sit backs??
 

Ricky01

Level 6 Valued Member
Resets for the win....

Diaphramatic breathing practice to connect your core, switching on stabalisers, allowing your to take in more oxygen etc.
Head nods to train the vestibular system to improve balance, spacial awareness, righting reflex, movement in neck and upper back.
Rolling will provide tactile feedback from the floor and introduce you to gait pattern training.
Rocking will allow you to transfer weight from ankles, knees and hips to shoulders, elbows and wrists. You can also curls toes under and work the squat pattern - before, between or after squat sets.
Crawling will cement this gait pattern, fire up our X shape and train our proprioception.

Richard
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
How close are you to getting your strength test in the bag?
That is a really good question. I honestly don't know. Here are some recent practice videos, with the last one from this morning. Right now I'm just trying to hit a variety of heights and set-ups in reps 1-5 depending on the difficulty of the elevation. Feedback/critiques welcome, from @Mark Limbaga or anyone else...

 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
That is a really good question. I honestly don't know. Here are some recent practice videos, with the last one from this morning. Right now I'm just trying to hit a variety of heights and set-ups in reps 1-5 depending on the difficulty of the elevation. Feedback/critiques welcome, from @Mark Limbaga or anyone else...

I see some good things.. Do you want me to post feedback here or via the book of faces?
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
Here is good! Go ahead and critique mercilessly so that others can benefit too :)
You have the right choice of regressions, I would add practicing one arm planks from the floor as well as one arm pushups you can comfortably do for 3-5 reps from an elevation ..

Another drill I would have you practice on separate days is do a one arm plank then lower to your sticking point and hold a 3 second isometric

Let me know how this helps
 
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Anna C

Level 9 Valued Member
Elite Certified Instructor
You have the right choice of regressions, I would add practicing one arm planks from the floor as well as one arm pushups you can comfortably do for 3-5 reps from an elevation ..

Another drill I would have you practice on separate days is do a one arm plank then lower to your sticking point and hold a 3 second isometric

Let me know how this helps
Spoken like a great coach -- on point, and actionable! I will add the one-arm planks, 3-5 rep elevation OAPUs, and lower to sticking point and hold 3 seconds. Thank you @Mark Limbaga
 

Michael20

Level 4 Valued Member
Hopefully this story makes sense - I am fairly active, doing strength training 3-5x a week consistently for years. I work in the field, I feel like I have a good connection with my body and know if I'm leaking energy somewhere.
When I took the FCS course with Functional Movement Systems, we worked on resisted crawling (in context to a corrective for one of the screens). I did 2 x 15-20 yards. The amount of soreness my abs had the next day told me I had never used them like that before. Similarly, after Day 1 of the SFB - similar feeling (after a full day of core work)

I'm not saying this to say that crawls are enough - but holy s***, they light up the core
Hi, I'm just wondering what equipment you used for resistance. Was it a bungee or resistance band on a wall or someone holding it? I have a couple of FMT (Gray Cook) bands and I'm wondering if I could rig that up to try something like this. Thanks for any info you may have.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Hi all,

I'm a cyclist, and so a strong core is essential.

I'm using original strength resets daily - crawling, rolling, neck nods, rocking, breathing.

The crawling seems to hit the abs hard, especially crawling for time. In people's opinions, is this "enough" to build a strong core? Or are more traditional exercises needed, like planks, crunches and rollouts, or other weighted movements like get ups?
Great stuff, keep doing it - but progress, too. The simplest answer is (of course) Simple and Sinister.
 

wespom9

Level 6 Valued Member
Certified Instructor
Hi, I'm just wondering what equipment you used for resistance. Was it a bungee or resistance band on a wall or someone holding it? I have a couple of FMT (Gray Cook) bands and I'm wondering if I could rig that up to try something like this. Thanks for any info you may have.
FMT bands were used with someone holding it, but I'm sure you could rig up anything from a different resistance band, to even dragging a battle rope
 
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