All posts in Core Strength Training

Lunge Combination for Effective Workout

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The most effective workouts I believe are high intensity using exercises that work multiple joints at the same time, by involving as many muscles in the shortest time possible, you will burn more calories faster and and gain lean muscle as well. The bread and butter of many a fitness program and one of the best, is the lunge. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core, improves lower limb function, and even improves running speed. Another great feature is its back-friendly, because of the need to keep your back straight and…

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Hanging Leg Raise

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The Hanging Leg Raise is a tough exercise, might look easy, just hang there and raise your legs but lets see how many you can do!! this exercise is for advanced ab work.. If you can do double figures in reps, then you have some serious core strength, it works all the muscles of the midsection and even your Lats. Grab the bar with an overhand grip as it will help your stamina and strength, pull your shoulders down, when you lift your legs, the movement should occur at your hips—not in your lower back, When your legs are as…

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No one escapes from the sled!

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No one escapes from the sled! The conditioning sled is one of the best ways to develop strength in your legs, hips and arms, It is also fantastic for fat loss and conditioning. It can be used for conditioning, it can be used for fat loss, it can help build muscle, it can be used for sports specific training, it will stengthen pretty much every muscle on your body and it will also test your spirit as much as it tests your body. It can be pulled, pushed or dragged, in the case of the prowler sled which i use, the…

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Front Plank

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The basic front plank which involves holding a static position for a predetermined amount of time builds isometric strength, and is one of the best exercises for your core, the core is the body’s centre of power , the fulcrum for every movement, It contains the muscles that lie deep within the torso and stabilize your body, whether it’s stationary or dynamic movement. Balance and stabilization workouts help define the abdominal muscle groups, which results in the defined stomach many desire providing of course their diet is on point. If you can hold a good form plank for 45-60 seconds…

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Balance Training for a Stronger Core

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Adding an element of instability to your training is a great way to continue to challenge the core as you progress and get stronger. Mixing it up with objects like the BOSU or medicine ball will vary up your routine to keep your body on it’s toes. Here are three great moves to try: 1. Medicine Ball Plank: Do a plank with hands on a medicine ball instead of on the floor. Hold for 30 seconds. As you improve, try using one ball under each hand. Really a pro? Add balls under each foot, too. The added instability forces abs…

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Strength for Sports

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Strength is important for the obvious reasons. The ability to overpower one’s opponent with sheer force is a huge advantage when it comes to sports. An athlete has to be on the field of play in order to be effective. Maintaining health is key. Core training is crucial due to the fact that the core involves your rectus abdominus, intercostals, obliques, transverse abs, lower back and all of the deep spinal muscles located between the pelvis and the lower back. Specific core training is great and while this helps work the core it does little for the rest of the body….

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VertiMax Training with Pro Boxers Derry Mathews & Thomas Stalker

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Like a kid with a new toy, I am having lots of fun training The Pro Boxers on the new VertiMax Trainer that arrived here in MGM last week. The VertiMax is reputed to be the world’s leading athletic training system for developing speed strength and explosive power to fully develop athletic performance in any sport. If you want to run faster, jump higher, throw and kick further or swing a bat faster, the VertiMax V8 is so versatile it can individually target each of those movements and develop them like nothing else. In addition to radically developing measurable performance parameters,…

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4 Main Components of a Strength and Conditioning Program

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There are four essential components in every strength & conditioning program which any good strength and conditioning coach will use. These four principle movements build a solid foundation which you will need as a competitor or even in your normal routine to perform your daily activities. 1. Pre-training/cool down Exercises It’s very important to warm up the body before any exercise program, and your warm up exercises should be related to what exercises you will be doing in your main training. They can be warm-up drills, mobility drills, flexibility movements and sport-specific drills. These exercises will increase the range of…

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Video – Derry Mathews talks about his pre-fight preparations

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Derry Mathews talks to Box nation about his fight with Martin Gethin, his preparations in MGM in Marbella, his strength and conditioning and diet with his strength and conditioning coach Jason Lowndes (Taff) and his views on his bout which Derry edged an absorbing fight with Martin Gethin to become a two-time British lightweight champion. The 30-year-old dethroned Gethin via a split decision at the end of 12 gripping rounds at Liverpool’s Olympia. Mathews was given the nod 117-113 and 116-112 by ringside judges Michael Alexander and Dave Parris but Phil Edwards awarded the fight to Gethin, scoring the bout…

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Strength and Conditioning Training Professional Boxer Derry Mathews

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Derry Mathews will face Martin Gethin in a clash for the WBA Intercontinental lightweight title. The pair face off at Liverpool’s Olympia this Saturday night, May 10 with the winner taking a significant step up the world rankings. Headliner Mathews has promised he and Walsall’s Gethin will produce a “real war”. Mathews said: “Gethin’s a top fighter, he’s Britain’s number one and I’ve got to beat him and prove that I belong up there with the best. “Nothing matters more in the world to me than beating Gethin right now. “I’ve taken myself away from my kids and family and…

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