Advanced Core Training

Advanced Core Training: The Best Workouts and Sample Routine

For athletes who regularly train and have developed impressive strength and endurance, it can be difficult to know how to take their core training to the next level. Advanced exercisers need to integrate more demanding exercises and high-intensity workouts to maintain progress. In this article, we will discuss the best core training for advanced athletes, along with a sample routine of sets and reps.

Why Core Training is Important for Advanced Athletes

For advanced athletes, having a strong core is vital. The core plays an integral role in every movement and improves performance in various exercises and sports. Moreover, strengthening the core provides the athlete with a toned appearance, which is often a goal for many fitness enthusiasts.

The Best Core Exercises for Advanced Athletes

Hanging Knee Raises

Hanging knee raises are a challenging exercise that targets the lower abs and hip flexors. To perform hanging knee raises, grasp a pull-up bar with an overhand grip, and raise the knees towards the chest, keeping them straight. Lower the legs back down and repeat for the desired number of repetitions.

Sets and Reps: Start with three sets of 10-12 reps and increase gradually to three sets of 15-20 reps.

Dragon Flags

Dragon flags are a well-known exercise, made famous by Bruce Lee. Lie on a bench or mat with your hands gripping the edge behind your head. Lift your legs and torso off the ground until your body is in a straight line, and then slowly lower it back down.

Sets and Reps: Start with three sets of 5-6 reps and increase gradually to three sets of 10-12 reps.

Cable Woodchops

Cable woodchops are an excellent exercise that target the obliques and promote rotational power. To perform cable woodchops, stand parallel to a cable machine with the handle at shoulder height. Grasp the handle with both hands and rotate your torso to pull the cable across your body. Return to the starting position and repeat on the other side.

Sets and Reps: Begin with three sets of 10-12 reps on each side and increase gradually to three sets of 15-20 reps.

Swiss Ball Rollouts

Swiss ball rollouts are a demanding exercise that target the entire core, including the abs and lower back. To perform Swiss ball rollouts, kneel on the ground with your hands on a Swiss ball. Slowly roll the ball forward until your body is extended in a straight line, then roll it back to the starting position.

Sets and Reps: Start with three sets of 8-10 reps and gradually increase to three sets of 12-15 reps.

Sample Routine for Advanced Core Training

Now that you know the best core exercises for advanced athletes, let’s put them together into a sample routine. Remember to begin with lower reps and sets and gradually increase as you become stronger.

Day 1:

• Hanging knee raises (3 sets of 10-12 reps)
• Dragon flags (3 sets of 5-6 reps)
• Cable woodchops (3 sets of 10-12 reps on each side)
• Swiss ball rollouts (3 sets of 8-10 reps)

Day 2:

Rest

Day 3:

• Hanging knee raises (3 sets of 12-15 reps)
• Dragon flags (3 sets of 8-10 reps)
• Cable woodchops (3 sets of 12-15 reps on each side)
• Swiss ball rollouts (3 sets of 10-12 reps)

Day 4:

Rest

Day 5:

• Hanging knee raises (3 sets of 15-20 reps)
• Dragon flags (3 sets of 10-12 reps)
• Cable woodchops (3 sets of 15-20 reps on each side)
• Swiss ball rollouts (3 sets of 12-15 reps)

Day 6:

Rest

Day 7:

• Hanging knee raises (3 sets of 20-25 reps)
• Dragon flags (3 sets of 12-15 reps)
• Cable woodchops (3 sets of 20-25 reps on each side)
• Swiss ball rollouts (3 sets of 15-20 reps)

As an advanced athlete, you need to challenge yourself with more difficult exercises, heavier weights, higher reps, and more complex routines to continue seeing results. It is crucial to listen to your body and avoid overtraining, which can lead to injury and burnout. Adequate rest and adjustment of workouts to avoid plateaus or losing motivation is necessary.

In addition to targeted core exercises, full-body workouts and cardio should be included in your routine to maintain overall fitness and burn fat. A healthy, balanced diet with sufficient protein, fiber, and healthy fats can also help you achieve your goals.

Conclusion

In conclusion, building a strong, defined core is essential for advanced athletes. Incorporating challenging exercises like hanging knee raises, dragon flags, cable woodchops, and Swiss ball rollouts can help you achieve your goals and improve overall athletic performance. Use the sample routine provided as a starting point, but adjust it to suit your needs and preferences. With consistency, dedication, and intelligent training, you can take your core training to the next level and achieve the results you desire.