Workouts for weightlifters and powerlifters, martial arts practitioners and other athletes often fall short. The small core muscles in the abs and back do not receive sufficient training. Repeated movements used for practicing the main discipline lead to intolerance of high-intensity workouts and sometimes even to overtraining. Overtraining injuries may result.
Training takes place on one (or preferably two) days a week with split training units of 30 minutes each. Each training unit starts with a warm-up and finishes with a cool-down of five minutes of cardio training.
The cool-down may also be increased to 20 minutes of low-intensity stamina training.
|Buttocks/back||Pelvic lifts on an unstable surface, e.g. an exercise ball or coreboard||3||15|
|Back||Core roll-up on the machine||3||15|
|Back/backs of thighs||Lie on your back, position the ball between the calves and thighs and lift your hips||3||15|
|Back||Supine diagonal extensions, possibly on an unstable surface||3||15|
|Outer rotators with a Theraband or a resistance band||Bend the arm at the elbow, then rotate outwards. Elbows remain fixed at the hips.||3||15|
|Torso stabilizers||Side plank – lift and lower the hips||3 each||15|
|Outer rotators with a Theraband or a resistance band||Bend the arm at the elbow, then rotate outwards. Elbows remain fixed at the hips.||3 each||15|
|Torso stabilizers||Dips with a gym ball: Push your buttocks upwards, keeping your legs straight||3||10|
|Abs||Crunches in different variations: as a superset without a break (legs bent, legs up, arms behind the head, arms forward, arms at the side of the body, legs to the sides)||3||30|