i think that for "core" training exist three often overlooked keypoints.
Originally Posted by Dave Van Skike
what derek describes is well taken (not just becuase he's a complimentary bloke[)] figure out if and where there's a weakness and address it
i.e. if you feel you need to "learn" how to tighten up your mid section. the instruction for overhead work"take a deep breath and hold it" did not improve my strength it only made me aware that i need to get strength in this area.
Originally Posted by Grissim Connery
obviously you should try a lot of different compound moves to strengthen the core. i just find that if i had to pick one exercise that i knew would make my midsection hurt the next day, this would be it.
that one is often overlooked. as core training is not that easily adjustable, i.e. you can not add weight on a lot of exercises mostly you have to progress to harder versions but it is not that easy as simpy adding weight to a barbell. f.e. FL and BL progressions seem to be linear but extending/straddle the legs a litte bit more/less makes a big difference and this "litte bit" is hard to get.
therefore it is hard to stick precisly to a low to mid volume training thus maintaine progress. that means you can not programm your core routine as easy as your normal strength routine. just going to failure is not right and even that is not that easy on most core strength exercises often you fail for a different reason or you fail that hard that you did not do the exercise at all (not lower but drop through a full FL on a negative). so you need to know that it can make you midsection hurt the next day
do both dynamic (curling) and static exercises (straight body) as they suplement each other.
and here is my top pick (at least) for now:
band resisted ab wheel.
i came across this from the diesel crew core strength book. simply add a band or two to your wheel that it gets pulled away from you. doing so improves the wheel a lot:
the wheel without a band offers a hard static component and a lighter dynamic component which do not balance each other and it is hard to progress to the full roll out because only in the last inches sits the real resistance you are looking for. with a band you can adjust the resistance very precisly. when you roll from your knees you can stay with the normal resistance on the static part and add a short strong band (or take one twice) which will resist only when curling back or you can make the hole rollout harder, i.e. a longer band always under tension. and then you can still adjust the length you roll....
PS: nice article matthieu but regards the TGU: i think it is much more usefull when you do the TGU till the side plank, i.e. when you lift you but before you pull your leg through.
and i prefer rather harder hole-core-exercises maybe one or two on a session than longish core circles