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OMBAC STRENGTH AND CONDITIONING

Integrated Core Training

Part OneA functional and integrated core program ill addre!! !ta"ili#ation and !trengt$ening inall t$ree plane! of mo%ement and t$e com"ined pattern!& Mo!t at$lete! emp$a!i#e

mo%ement! in t$e !aggital plane t$roug$ !it up!' leg rai!e!' crunc$e!' etc& and indeed t$e

fir!t part of our a"dominal training program follo! t$i! line of t$oug$t& (e are loo)ing

for !omet$ing more t$an t$e i!olated mu!cle !*!tem t$at i! de%eloped t$roug$ crunc$e!&T$i! program ill utili#e mo%ement! and modalitie! $ic$ ill $elp u! ac$ie%e poer

and !trengt$ it$ t$e a"ilit* to ac$ie%e midline !ta"ili#ation and integration of t$e upper

and loer core unit! i! our goal&+or our purpo!e! e ill di%ide t$e core into upper and loer unit! and anterior and

po!terior c$ain!& T$e fir!t core training !c$edule i! de!igned to c$allenge t$e upper and

loer unit! a! ell a! de%elop i!ometric !trengt$&

Schedule A

Day One

(eig$ted , -p!

, up i! performed from t$e !upine po!ition $ile $olding a plate o%er$ead&

Hand! and feet !$ould come toget$er it$ t$e upper "ac) lea%ing t$e groundBegin it$ a lig$t or no eig$t and increa!e t$e re!i!tance it$ eac$ !ucce!!i%e !et&

Perform !i. !et!& Repetition !e/uence ill "e 01' 21' 23'23' 21 '01&

E.ample4 Set 2 5 01 l"! . 01 rep!

Set 0 5 61 l"! . 21 rep! Set 6 5 71 l"! . 23 rep!

Set 7 8 71 l"! . 23 rep! Set 1 8 61 l"! . 21 rep!

Set 9 8 01 l"! . 01 rep!

Day Two

:nee! to El"o!

Perform t$e acti%it* $ile $anging from a pull up "ar ;grip i! a per!onal preference& M*

preferred grip i! parallel a! I am a"le to furt$er reduce an* !ing

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Day Three

Timed Sit -p!

Perform t$e !it up it$ t$e feet anc$ored& Hand! ma*"e placed "e$ind t$e $ead or

cro!!ed in front to oppo!ite !$oulder!& El"o! ill touc$ t$e )nee! and t$e !$oulder"lade! ill touc$ t$e floor in order to perform a full !it up&

Perform 233 rep! for time

Special +orce! !tandard i! 0 minute!&

Day Four

M+T A"e Clu!ter

Perform t$e i!ometric e.erci!e! for t$e !pecified time it$out re!t "eteen e.erci!e!&Perform to to t$ree round! it$ one minute re!t "eteen round!&

2& , Hold

, up po!ition it$ feet at or a"o%e !$oulder $eig$t

0& Sta"ilit* Ball or Ring Pu!$ -p HoldMaintain po!ition it$out lum"ar !ag& Hand! !$ould "e "elo foot le%el ;place feet on

"o. or "enc$&

7& +ront Plan) or PillarOn el"o! and toe!

1& Side Pillar or Plan) Rig$t

9& Side Pillar or Plan) ?eftPerform eac$ e.erci!e for one minute

Day Five

+loor (iper!

Supine on floor $old 261 l" ;an Ol*mpic "ar plu! 71 l" plate!< a"o%e c$e!t it$ arm!

!traig$t ;Benc$ pre!! po!ition po!ition&

Perform four !et! of ten rep! to eac$ !ide Tent* total rep! per !et&

Day Six

Standing Plate Rotation or Ca"le Rotation

In a !tanding po!ition it$ )nee! !lig$tl* fle.ed into an at$letic po!ition' gra!p a 71 l"plate& Mo%e t$e plate %igorou!l* from rig$t to left ti!ting at t$e a"dominal!&

Perform for time ;@.03!ec on it$ 23 !ec re!t< or repetition! ;7 . 63 8 73 rep!