Direct Ab Training or Heavy Compound Lifts? #shorts

Renaissance Periodization

29 Nov 202200:55

Summary

TLDRThis transcript discusses the importance of abdominal training for athletes, emphasizing that exercises like crunches, sit-ups, and planks can be beneficial when properly loaded. It clarifies that while planks may not offer significant benefits for most, training obliques can be useful for specific sports like MMA. The speaker advocates for a balanced approach, combining both core strength exercises and heavy compound movements, without compromising mobility.

Takeaways

🏋️‍♂️ AB training, including crunches and sit-ups, can be beneficial for athletes' performance, especially in high flexion movements.
💪 Weightlifting, such as heavy squats and deadlifts, is also important and not in conflict with AB training; they can be done in conjunction.
🔄 Loading exercises, such as loaded crunches and sit-ups, is necessary to progress and avoid stagnation in strength development.
🤔 Planks are considered less effective for strength gains unless the goal is to excel specifically in planking.
🥋 Oblique training can be useful for athletes in sports like MMA where rotational movements are common, and they are not typically targeted in heavy compound exercises.
🤸‍♂️ Athletes should incorporate both AB and weight training into their routines to ensure a well-rounded approach to physical performance.
🚫 If an athlete finds that their training regimen is interfering with mobility or other aspects of performance, they should adjust the intensity or frequency of their exercises.
🧘‍♂️ While planks may not be the most effective for building strength, they can still be part of a balanced workout routine for athletes.
🤾‍♂️ Athletes should consider the specific demands of their sport when deciding which exercises to include in their training program.
🏋️‍♀️ It's important for athletes to understand that different types of exercises serve different purposes and can complement each other.
📉 The effectiveness of an exercise can vary depending on the individual's goals and the sport they are training for.

Q & A

Are crunches, sit-ups, and planks beneficial for athletes?
-Yes, these exercises are beneficial for athletes as they help build abdominal strength, which is important for performing high flexion movements or high force flexion movements.
Why is it necessary to load crunches and sit-ups for athletes?
-Loading crunches and sit-ups is necessary to increase the intensity of the exercise, which can lead to better strength gains and performance improvements in athletes.
What is the purpose of planks in an athlete's training routine?
-Planks are primarily for improving core stability and endurance. However, the transcript suggests they are mostly a waste of time unless the goal is to excel specifically at planking.
Can athletes benefit from training their obliques?
-Yes, athletes, especially those involved in sports like MMA, can benefit from oblique training as these muscles are not heavily targeted by most heavy compound exercises.
How should athletes approach the inclusion of weighted exercises for their obliques?
-Athletes can add weighted exercises to target their obliques, but it should be done in a way that complements their overall training program without negatively affecting mobility or other aspects of performance.
Why might heavy squats and deadlifts be recommended over abdominal exercises for athletes?
-Heavy squats and deadlifts are compound exercises that engage multiple muscle groups, including the core, and can provide better overall strength and performance benefits for athletes.
Can athletes perform both abdominal exercises and heavy weightlifting without conflict?
-Yes, athletes can do both types of exercises as they are not mutually exclusive. A balanced approach that includes both can lead to improved performance.
What should an athlete do if they find their abdominal training is interfering with their mobility?
-If an athlete experiences mobility issues due to their abdominal training, they should adjust the intensity, frequency, or type of exercises to ensure it does not hinder their performance.
Is there a specific type of athlete for whom planks could be particularly beneficial?
-While planks can be beneficial for any athlete to improve core strength, they might be more valuable for athletes in sports that require exceptional core endurance, such as gymnasts or swimmers.
How can an athlete know if their abdominal training regimen is effective?
-An athlete can determine the effectiveness of their abdominal training by monitoring improvements in core strength, stability during movements, and overall performance in their sport.
What is the role of a sports physician or trainer in an athlete's training program?
-A sports physician or trainer can provide guidance on the appropriate balance of exercises, monitor progress, and make adjustments to the training program to optimize performance and prevent injuries.

Outlines

00:00

💪 Core Strength Training for Athletes

This paragraph discusses the importance of core strength training for athletes, emphasizing that exercises like crunches, sit-ups, and planks can be beneficial for performance. It clarifies that while planks may not be as effective for building strength, they can be useful for athletes like MMA fighters who require oblique strength. The speaker suggests that athletes should not only focus on heavy compound exercises but also incorporate weighted ab exercises to ensure a well-rounded training regimen. The advice concludes with a note on adjusting training if it interferes with mobility.

Mindmap

Keywords

💡AB training

AB training, short for abdominal training, is a type of exercise regimen focused on strengthening the abdominal muscles. In the video, it is discussed as a component of an athlete's training routine, suggesting that while it is beneficial, it should be balanced with other forms of strength training to enhance overall performance.

💡Crunch

A crunch is a specific exercise that targets the abdominal muscles by bending the torso towards the knees. The script mentions that crunches are acceptable for athletes but should be 'loaded' at some point, implying that progression and increased difficulty are necessary to continue benefiting from this exercise.

💡Sit-up

Sit-ups are another common exercise for the abdominal muscles, involving lying down and lifting the upper body towards the knees. The video suggests that like crunches, sit-ups are fine but need to be loaded to be effective, indicating the importance of resistance and progression in training.

💡Plank

A plank is an isometric exercise that strengthens the core muscles, including the abs, by holding the body in a straight position above the ground. The script suggests that planks are 'mostly a waste of time' unless one is specifically aiming to excel at the plank itself, indicating that they may not be as beneficial for athletes looking for performance gains.

💡High flexion movements

High flexion movements refer to physical activities that involve significant bending or flexing of the body, often requiring strong abdominal muscles. The video implies that having good abdominal strength is crucial for performing these movements effectively.

💡Force flexion movements

Force flexion movements are similar to high flexion movements but with an emphasis on the force applied during the flexion. The video suggests that abdominal strength is important for these types of movements, which likely include sports activities that require explosive power and control.

💡Loading

In the context of the video, 'loading' refers to the process of adding resistance or weight to an exercise to increase its difficulty and effectiveness. This is mentioned in relation to both crunches and sit-ups, indicating that simply performing the movements is not enough for athletes; they need to challenge themselves progressively.

💡Oblique

The oblique muscles are the muscles on the sides of the abdomen. The script mentions that oblique training can be beneficial for athletes, especially those involved in sports like MMA where lateral movements are common, but they are not typically targeted by heavy compound exercises.

💡Weighted exercises

Weighted exercises involve adding external weight to an exercise to increase the resistance and challenge the muscles. The video suggests that for athletes, incorporating weighted exercises for the obliques can be beneficial, especially if those muscles are not sufficiently engaged in their regular training.

💡Compound exercises

Compound exercises are movements that work multiple muscle groups simultaneously, often involving the use of large muscle groups. The script implies that while these exercises are beneficial for overall strength, they may not sufficiently target the obliques, suggesting the need for supplemental exercises for a well-rounded training program.

💡Mobility

Mobility in the context of the video refers to the range of motion and fluidity of movement that an athlete can achieve. It is mentioned that if an athlete finds their training is interfering with their mobility, they should adjust their routine, highlighting the importance of balance and individualized training programs.

Highlights

AB training is beneficial for athletes' performance.

Crunch, sit-ups, and planks are good for performance.

Heavy weight exercises like squats and deadlifts are also beneficial.

AB exercises and weightlifting are not mutually exclusive.

Good abdominal strength is essential for high flexion movements.

Crunch and sit-ups should be loaded to be effective.

Planks are mostly a waste of time unless you aim to excel at them.

Oblique training is suitable for athletes like MMA fighters.

Oblique muscles are not typically targeted by heavy compound exercises.

Weighted exercises can be added for oblique training.

Both AB exercises and weightlifting should be incorporated in training.

Adjust training if it interferes with mobility.

AB training and weightlifting can coexist in an athlete's routine.

Loading is necessary for the effectiveness of crunches and sit-ups.

Planks are less effective for strength training compared to other exercises.

Oblique exercises are important for specific sports like MMA.

Balance is key in an athlete's training regimen.