Discussion
Yes, I've stolen this from the you tube thread and hidden it here 
Clicky - http://www.youtube.com/watch?v=DXaDvcXTwJA (potentially NSFW - poledancing competition)
Watching that, I'm thinking that these girls will have more core strength and flexibility than just about any male punter who comes in to watch them on the poles.
So anyways, do any of you lot do core strength work? I've been training to do a flag pole, for no other reason other than I just want to be able to do it. Not quite there yet though!
ETA: can anyone do a flagpole?
Clicky - http://www.youtube.com/watch?v=DXaDvcXTwJA (potentially NSFW - poledancing competition)
Watching that, I'm thinking that these girls will have more core strength and flexibility than just about any male punter who comes in to watch them on the poles.
So anyways, do any of you lot do core strength work? I've been training to do a flag pole, for no other reason other than I just want to be able to do it. Not quite there yet though!
ETA: can anyone do a flagpole?
Edited by ApexJimi on Tuesday 7th September 17:52
I used to do quite a bit, but as with all my training it has to be specific to my event. When I was a steeplechaser core strength was important for decent hurdling technique especially in the second half of the race. Now as a distance runner, it's less important but still useful to maintain good form at the end of races when tired.
As for doing a flagpole, no idea, not important to my events. Probably not though
As for doing a flagpole, no idea, not important to my events. Probably not though
It's called a 'human flag' and the ladies in the Youtube clip are doing it incorrectly.
Both arms should be straight.It is a very hard gymnastic exercise to do so even the versions the dancers
are doing is nigh on impossible for most.Some gymnastic exercises can take years to perfect but bring with them
huge upper body strength and definition.
http://www.youtube.com/watch?v=QU16oytkiVA
Both arms should be straight.It is a very hard gymnastic exercise to do so even the versions the dancers
are doing is nigh on impossible for most.Some gymnastic exercises can take years to perfect but bring with them
huge upper body strength and definition.
http://www.youtube.com/watch?v=QU16oytkiVA
Tumbler said:
EmmaP said:
Gosh! I was hoping to get some top tips here but am somewhat despondent now having seen that last clip
I'd recommend the plank, including both sides, build up from a minute to 10 for each position.
Just bought a gym ball and DVD to go with it so hopefully that will help. Not sure I'll manage 10 minutes, 2 or 3 at the very most most I'd imagine. I'll give it a go though.I do lots of core work generally, don't do crunches or sit ups any more though - tend to stick to stability type exercise like plank/side plank. I also tend to do quite alot of med ball work especially in winter.
I find it helps to prevent injuries quite abit, me and my training partner always tend to get little niggles like groin and achillies pain if we aren't doing regular core stuff.
I can just about do the flag on wall bars but can only hold it for about 5s, not really relevant to sprinting but it looks impressive! I did use to be a gymnast though so I'm quite good in terms of strength like that - they are very hard though.
I find it helps to prevent injuries quite abit, me and my training partner always tend to get little niggles like groin and achillies pain if we aren't doing regular core stuff.
I can just about do the flag on wall bars but can only hold it for about 5s, not really relevant to sprinting but it looks impressive! I did use to be a gymnast though so I'm quite good in terms of strength like that - they are very hard though.
My legs are probably 2/3rds of my entire body weight, i'd never be able to do that!
my son has just started gymnastics properly (he's 4 and a half, been going since birth, baby gym etc) now the hard stuff starts, he can already 'hang' longer than I can though....some of the lads at 8 - 10 years old have incredible strength.
my son has just started gymnastics properly (he's 4 and a half, been going since birth, baby gym etc) now the hard stuff starts, he can already 'hang' longer than I can though....some of the lads at 8 - 10 years old have incredible strength.
Tumbler said:
EmmaP said:
Gosh! I was hoping to get some top tips here but am somewhat despondent now having seen that last clip
I'd recommend the plank, including both sides, build up from a minute to 10 for each position.
Not sure thats necessary, couple of mins at the most is all you need to do really...
bales said:
Not sure thats necessary, couple of mins at the most is all you need to do really...
When I was first working on the pole yes, it saved on crashing into the pole and lots of nasty bruises, now my core is much better I rarely do plank, couple of minutes once a week if I'm having an abs day in the gym.
The plank is a bracing core exercise tests more global muscles and you can fire glutes into the mix as well, record is 16min 24secs held by a PT at Fitness First in Rochdale. Its not really good for spinal injuries or sports to begin with as your not progressing in the correct sequence for a core exercise.
TVA and pelvic floor exercises are more pilates based so look at working more local muscles to the spine, only a 30% contraction as research suggest that when movement of a limb takes place TVA fires at 30%. Start in crook laying postion (laying on your back with knees bent) then move into 4 point kneeling and then standing postions, the idea is you keep the contraction on throughout all the exercises.
We use this as a progression in a sports rehabilitation courses, but we do use plank and side plank as an objective marker 90 seconds being the gold standard and are main concern is not time held but any pain in regards injury after.
Claim to fame is I can do the flag and also cimb 30 ft rope with legs outstretched i.e. hips at 90 degree and go up and come back down arms only.
Another good little blast to finish off with on a training session is a plank press up pyramid, hold plank for 10secs adopt a press up position (without knees touching the floor or resting) complete 10 press ups, then plank for 9 secs/9 press ups all the way to 1, use this on circuits at the end of a class just for a blow out.......
TVA and pelvic floor exercises are more pilates based so look at working more local muscles to the spine, only a 30% contraction as research suggest that when movement of a limb takes place TVA fires at 30%. Start in crook laying postion (laying on your back with knees bent) then move into 4 point kneeling and then standing postions, the idea is you keep the contraction on throughout all the exercises.
We use this as a progression in a sports rehabilitation courses, but we do use plank and side plank as an objective marker 90 seconds being the gold standard and are main concern is not time held but any pain in regards injury after.
Claim to fame is I can do the flag and also cimb 30 ft rope with legs outstretched i.e. hips at 90 degree and go up and come back down arms only.
Another good little blast to finish off with on a training session is a plank press up pyramid, hold plank for 10secs adopt a press up position (without knees touching the floor or resting) complete 10 press ups, then plank for 9 secs/9 press ups all the way to 1, use this on circuits at the end of a class just for a blow out.......
996 sps said:
Claim to fame is I can do the flag and also cimb 30 ft rope with legs outstretched i.e. hips at 90 degree and go up and come back down arms only.
When I was younger and was a competive gymnast i.e about 11/12 I think, in some of the competitions as well as all the standard pieces of equipment we also had a 'conditioning' section which was a mixture of flexibilty exercises and strength.One of the events was starting sat down in a straddle with the rope in your hands and then as many ascents and descents with your legs kept in the straddle position i.e 90deg to your body. I have me on video doing I think it was 4 trips up and down - I was strong back then as a kid!! There is no way I could do that now!!
Gymnasts are immense.
996 sps said:
The plank is a bracing core exercise tests more global muscles and you can fire glutes into the mix as well, record is 16min 24secs held by a PT at Fitness First in Rochdale. Its not really good for spinal injuries or sports to begin with as your not progressing in the correct sequence for a core exercise.
TVA and pelvic floor exercises are more pilates based so look at working more local muscles to the spine, only a 30% contraction as research suggest that when movement of a limb takes place TVA fires at 30%. Start in crook laying postion (laying on your back with knees bent) then move into 4 point kneeling and then standing postions, the idea is you keep the contraction on throughout all the exercises.
We use this as a progression in a sports rehabilitation courses, but we do use plank and side plank as an objective marker 90 seconds being the gold standard and are main concern is not time held but any pain in regards injury after.
Another good little blast to finish off with on a training session is a plank press up pyramid, hold plank for 10secs adopt a press up position (without knees touching the floor or resting) complete 10 press ups, then plank for 9 secs/9 press ups all the way to 1, use this on circuits at the end of a class just for a blow out.......
Hope this core exercises makes sense to people don't just rely on the plank to improve core stability.TVA and pelvic floor exercises are more pilates based so look at working more local muscles to the spine, only a 30% contraction as research suggest that when movement of a limb takes place TVA fires at 30%. Start in crook laying postion (laying on your back with knees bent) then move into 4 point kneeling and then standing postions, the idea is you keep the contraction on throughout all the exercises.
We use this as a progression in a sports rehabilitation courses, but we do use plank and side plank as an objective marker 90 seconds being the gold standard and are main concern is not time held but any pain in regards injury after.
Another good little blast to finish off with on a training session is a plank press up pyramid, hold plank for 10secs adopt a press up position (without knees touching the floor or resting) complete 10 press ups, then plank for 9 secs/9 press ups all the way to 1, use this on circuits at the end of a class just for a blow out.......
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