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Prone bridge.
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Prone bridge.
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Training in de garage met Brian
Oef 1 back ext ss cable abs ss band pullaparts
20xbw ss 20x40 ss 20xband
20xbw ss 20x45 ss 20xband
20xbw ss 20x50 ss 20xband
Oef 2 seated Mp met chains
10x20
6x20+24kg chains
6x50+36kg chains
6x60+ch
6x70+ch
6x80+ch
6x85+ch
Oef 3 cable Rows
15x70
12x90
12x110
Oef 4 incline db press
15x30
15x40
14x42 15f
Oef 5 thick bar latpulldown
15x60
15x70
15x80
Oef 6 triceps pushdown ss band curl
15x35 ss 20xgroen
12x45 ss 20xgroen
10x60 ss 20xgroen
Oef 7 cable face pull
Goede training erg tevreden. Was nog aan gort van gisteren.
Oef 1 back ext ss cable abs ss band pullaparts
20xbw ss 20x40 ss 20xband
20xbw ss 20x45 ss 20xband
20xbw ss 20x50 ss 20xband
Oef 2 seated Mp met chains
10x20
6x20+24kg chains
6x50+36kg chains
6x60+ch
6x70+ch
6x80+ch
6x85+ch
Oef 3 cable Rows
15x70
12x90
12x110
Oef 4 incline db press
15x30
15x40
14x42 15f
Oef 5 thick bar latpulldown
15x60
15x70
15x80
Oef 6 triceps pushdown ss band curl
15x35 ss 20xgroen
12x45 ss 20xgroen
10x60 ss 20xgroen
Oef 7 cable face pull
Goede training erg tevreden. Was nog aan gort van gisteren.
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Niets. Nederlandse benaming is planken.
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Ik denk dat het beter is om je core te trainen zoals je iedere andere spiergroep traint. Planks lijken mij niet intensief genoeg om je core ideaal voor te bereiden op de zware loads van powerliften/strongman.
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Weighted planks is wel een goeie oefening hoor.
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Het hele punt is juist dat een sterke core voorkomt dat je buigt. Terwijl het trainen van andere spiergroepen tot doel heeft om spieren wel te buigen. Oneens met je punt dus. Zware loads geven grote belasting. Grote belasting betekent dat je spieren sterk moeten zijn. Sterk worden betekent voldoende load uitoefenen op je spieren. Bij planken dus weighted doen.
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Oh, dacht dat je op bw planks doelde. Weighted planks kan ik me misschien wel in vinden.
JohnMB
Advanced Bodybuilder
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Weet niet wat je exact bedoelt met ''voorbereiden''(blok/ training/ warming up / competitie?) Maar planks / side planks worden ook als laag impact oefening gebruikt in warming up routines.
Unweighted kun je ook gebruiken als low impact conditionering's oefening. Ligt geheel aan de context.
Mudita
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Gebruik ook planks als warming up inderdaad.
prosteenstoter
Ripped Bodybuilder
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+1, ook op aanraden van mijn broertje (fysio)
Door planks te doen maak je niet alleen je core sterker maar oefen je ook met hem statisch aan te spannen, precies hetgene dat je doet bij veel strongman oefeningen. Je core hoeft niet perse sterk te zijn in een beweging (al kan dat ook geen kwaad) maar moet juist statisch ondersteunen.
Door planks te doen maak je niet alleen je core sterker maar oefen je ook met hem statisch aan te spannen, precies hetgene dat je doet bij veel strongman oefeningen. Je core hoeft niet perse sterk te zijn in een beweging (al kan dat ook geen kwaad) maar moet juist statisch ondersteunen.
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Sorry echt onzin wat je hier verkoopt. Naast sportspecifiek trainen dat opgaat voor alle oefeningen en dus betekent dat je van de sportspecifieke beweging de meeste vooruitgang boekt dus core getraind wordt voor het gooien van een softbal door het gooien van een softbal kun je ook specifiek een spier ter ondersteuning trainen. De functie van stabiliseren wordt prima getraind door een plank. Iedereen doet zijn squats, dl, Yoke en andere oefeningen en een statische oefening als ondersteuning heeft zijn nut.
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Nog een kleine toevoeging het afzetten van statische bewegingen tegenover dynamische bewegingen vind ik ook een foutief onderscheid, je kunt dan beter naar de functie van de spieren betrokken bij de beweging kijken. Tijdens een beweging zoals deadlift zijn er spieren die je dynamisch aan het werk zet en spieren die statisch werk verrichten.
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Ik verkoop niets, komt niet van mij maar in studies aangetoond. Het trainen van je core tijdens een statische houding heeft geen overdracht naar dynamische oefeningen. Door het trainen van planks wordt je gewoon beter in planken. Elke beweging/sport laat een specifiek stabiliteitspatroon zien en overdracht tussen die patronen is niet altijd mogelijk. En dan spreken deze studies over dynamische processen die met elkaar worden vergeleken, laat staan statisch vs dynamisch. Een voorbeeld wat hierin werd aangehaald dat je door de banjo te spelen geen goede pianist zult worden. Zo zal de plank je niet helpen je lichaam beter te stabiliseren bij dynamische bewegingen.
The Myth of Core Stability (CS)
The principle of core stability has gained wide acceptance in training for prevention of injury and as a treatment modality for rehabilitation of various musculoskeletal conditions in particular the lower back. There has been surprising little criticism of this approach up to date. This article will re- examine the original findings and the principles of core stability and how well they fare within the wider knowledge of motor control, prevention of injury and rehabilitation of neuromuscular and musculoskeletal systems following injury.
Introduction
Core stability (CS) arrived in the latter part of the 1990’s. It was largely derived from studies that demonstrated a change in onset timing of the trunk muscles in back injury and chronic lower back pain (CLBP) patients [1, 2]. The research in trunk control has been an important contribution to the understanding of neuromuscular reorganisation in back pain and injury. As long as four decades ago it was shown that motor strategies change in injury and pain [3]. The CS studies confirmed that such changes take place in the trunk muscles of patients who suffer from back injury and pain.
However, these findings combined with general beliefs about the importance of abdominal muscles for a strong back and influences from Pilates have promoted several assumptions prevalent in CS training:
1. That certain muscles are more important for stabilisation of the spine, in particular transverses abdominis (TrA).
2. That weak abdominal muscles lead to back pain
3. That strengthening abdominal or trunk muscles can reduce back pain
4. That there is a unique group of “core” muscles working independently of other trunk muscles
5. That a strong core will prevent injury.
6. That there is a relationship between stability and back pain
As a consequence of these assumptions, a whole industry grew out of these studies with gyms and clinics worldwide teaching the “tummy tuck” and trunk bracing exercise to athletes for prevention of injury and to patients as a cure for lower back pain [4, 5]. At that point core stability became a cult and TrA its mantra. In this article some of these basic assumption will be re-examined.
Assumptions about stability and the role of TrA muscle
In essence the passive human spine is an unstable structure and therefore further stabilisation is provided by co-contraction of trunk muscles. Erroneously, these muscles are often referred to in CS approach as the “core” muscles, assuming that there is a distinct group, with an anatomical and functional characteristics specifically designed to provide for the stability. One of the muscles in this group to have received much focus is TrA. It is widely believed that this muscle is the main anterior component of trunk stabilisation. It is now accepted that many different muscles of the trunk contribute to stability and that their stabilasing action may change according to varying tasks.
How essential is TrA for spinal stabilisation? One way to asses this is to look at situations where the muscle is damaged or put under abnormal mechanical stress. Would this predispose the individual to lower back pain?
According to Gray’s Anatomy (36 edition 1980, page 555) TrA is absent or fused to the internal oblique muscle as a normal variation in some individuals. It would be interesting to see how these individuals stabilise their trunk and whether they suffer more back pain. Pregnancy is another state that raises some important questions about the role of TrA or any abdominal muscle in spinal stabilisation. During pregnancy the abdominal wall muscles undergo dramatic elongation, associated with force losses and inability to stabilize the pelvis against resistance. Indeed, in a study of pregnant women they were shown to have lost the ability to perform sit-ups due to this extensive elongation and subsequent force losses. Whereas all non-pregnant women could perform a sit-up, 16.6% of pregnant women could not perform a single sit-up. However, there was no correlation between the sit-up performance and backache, i.e. the strength of abdominal muscle was not related to backache. Despite this, CS exercises are often prescribed as a method for retraining the abdominal muscles and ultimately as a treatment for LBP during pregnancy. There is little evidence that localized musculoskeletal mechanical issues, including spinal stability play a role in the development of LBP during pregnancy.
The single / core muscle activation problem
One of the principles of CS is to teach the individuals how to isolate their TrA from the rest of the abdominal muscles or to isolate the “core muscle” from “global” muscles.
It is doubtful that there exists a “core” group of trunk muscle that operated independently of all other trunk muscles during daily or sport activities [37, 60]. Such classification is anatomical but has no functional meaning. The motor output and the recruitment of muscles is extensive [61, 62], effecting the whole body. To specifically activate the core muscles during functional movement the individual would have to override natural patterns of trunk muscle activation. This would be impractical, next to impossible and potentially dangerous – “Individuals in an externally loaded state appear to select a natural muscular activation pattern appropriate to maintain spine stability sufficiently. Conscious adjustments in individual muscles around this natural level may actually decrease the stability margin of safety”[63].
This simple principles in motor control poses two problems to CS training. First, it is doubtful that following injury only one group or single muscles would be affected. Indeed, the more EMG electrodes applied the more complex the picture becomes [67]. It is well documented that other muscle are involved – multifidus [68], psoas [69], diaphragm [8], pelvic floor muscles [70], gluteals [71] etc. Basically in CLBP we see a complex and wide reorganisation of motor control in response to damage.
The second problem for CS is that it would be next to impossible to contract a single muscle or specific group. Even with extensive training this would be a major problem [72]. Indeed, there is no support from research that TrA can be singularly activated [62]. The novice patient is more likely to contract wide groups of abdominal muscles [6, 41, 73]. So why focus on TrA or any other specific muscle or muscle group?
CS and training in relation to motor learning and training issues
Further challenges for the CS model arise from motor learning and training principles. CS training seems to clash with three important principles:
1. The similarity (transfer) principle in motor learning and specificity principle in training
2. Internal-external focus principles
3. Economy of movement
Similarity / specificity principles - when we train for an activity we become skilled at performing it. So if we practice playing the piano we become a good pianist, hence a similarity principle. We can’t learn to play the piano by practicing the banjo. This adaptation to the activity is not only reserved to learning processes, it has profound physical manifestations - hence the specificity principle in training [74]. For that reason a weight trainer looks physically different to a marathon runner.
If a subject is trained to contract their TrA or any anterior abdominal muscle while lying on their back [75], there is no guarantee that this would transfer to control and physical adaptation during standing, running, bending, lifting, sitting etc. Such control would have to be practiced in some of these activities. Anyone who is giving CS exercise to improve sports performance should re-familiarise themselves with this basic principle.
It seems that such basic principles can escape many of the proponents of CS. This is reflected in one study which assessed the effect of training on a Swiss ball on core stability muscles and the economy of running [76]! In this study it was rediscovered that
practicing the banjo does not help to play the piano. The subjects got very good at using their muscles for sitting on a large inflatable rubber ball but it had no effect on their running performance.
Trunk control will change according to the specific activity the subject is practicing. Throwing a ball would require trunk control, which is different to running. Trunk control in running will be different in climbing and so on. There is no one universal exercise for trunk control that would account for the specific needs of all activities. Is it possible to train the trunk control to specific activity? Yes, and it is simple – just train in that activity and don’t worry about the trunk. The beauty of it all is that no matter what activity is carried out the trunk muscles are always specifically exercised.
CS in prevention of injury and therapeutic value
Therapist and trainers have been exalting the virtues of CS as an approach for improving sports performance [88], preventing injury and as the solution to lower back. No matter what the underlying cause for the complaint CS was going to save the day. However, these claims are not supported by clinical studies:
Abdominal / stability exercise as prevention of back pain
In one study, asymptomatic subjects (n=402) were given back education or back education + abdominal strengthening exercise [89]. They were monitored for lower back pain for one year and number of back pain episode were recorded. No significant differences were found between the two groups. There was a curious aspect to this study, which is important to the strength issue in CS. This study was carried out on asymptomatic subjects who were identified as having weak abdominal muscles. Four hundred individuals with weak abdominal muscles and no back pain!
Another large-scale study examined the influence of a core-strengthening program on low back pain (LBP) in collegiate athletes (n=257). In this study too, there were no significant advantage of core strengthening in reducing LBP occurrence [90].
Potential damage with CS?
Continuous and abnormal patterns of use of the trunk muscles could also be a source of potential damage for spinal or pelvic pain conditions. It is known that when trunk muscles contract they exert a compressive force on the lumbar spine [45] and that CLBP patients tend to increase their co-contraction force during movement [44]. This results in further increases of spinal compression. The advice in CS for patients to increase their co-contraction is likely to come at a cost of increasing compression on the already sensitised spinal joints and discs [33, 63]. Another recent study examined the effects of abdominal stabilization maneuvers on the control of spine motion and stability against sudden trunk perturbations [117]. The abdominal stabilization maneuvers were - abdominal hollowing, abdominal bracing and a “natural” strategy. Abdominal hollowing was the most ineffective and did not increase stability. Abdominal bracing did improve stability but came at a cost of increasing spinal compression. The natural strategy group seems to employ the best strategy – ideal stability without excessive spinal compression.
An increase in intra-abdominal pressure could be a further complication of tensing the trunk muscles [118]. It has been estimated that in patients with pelvic girdle pain, increased intra-abdominal pressure could exert potentially damaging forces on various pelvic ligaments [119]. This study for example recommends teaching the patients to reduce their intra-abdominal pressure, i.e. no CS.
Maybe our patients should be encouraged to relax their trunk muscle rather than hold them rigid? In a study of the effects of psychological stress during lifting it was found that mental processing / stress had a large impact on the spine. It resulted in a dramatic increase in spinal compression associated with increases in trunk muscle co-contraction and less controlled movements [120].
Conclusion
Weak trunk muscles, weak abdominals and imbalances between trunk muscles groups are not pathological, just a normal variation. The division of the trunk into core and global muscle system is a reductionist fantasy, which serves only to promote CS.
Weak or dysfunctional abdominal muscles will not lead to back pain.
Tensing the trunk muscles is unlikely to provide any protection against back pain or reduce the recurrence of back pain.
Core stability exercises are no more effective than, and will not prevent injury more than, any other forms of exercise. Core stability exercises are no better than other forms of exercise in reducing chronic lower back pain. Any therapeutic influence is related to the exercise effects rather than CS issues.
There may be potential danger of damaging the spine with continuous tensing of the trunk muscles during daily and sports activities. Patients who have been trained to use complex abdominal hollowing and bracing maneuvers should be discouraged from using them.
http://www.cpdo.net/Lederman_The_myth_of_core_stability.pdf
Hier nog een filmpje met dezelfde inzichten als de studie voor mensen die niet graag lezen.
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Heel dat artikel terwijl het zo weinig relevant is. Conclusie alles waarbij he de spieren veel aanspant levert compressie op. Artikel zegg eigenlijk dat je vooral je spieren moet ontspannen. Goede zaak om ze te leren ontspannen met onze sport Mark. Heb je ook artikels die de waarde van sterke corespieren onderuit haalt voor krachtsporter die willens en wetens load op hun spine uitoefenen?
Staat ook in dat het allemaal voornamelijk een aanleg kwestie is. Mooi, mijn dubbele hernia is ook een aanlegkwestie geholpen door veel aanspannen van mijn spieren. Helaas is aanspannen van mijn spieren mijn hobby. Om buigen in mijn middel te voorkomen span ik met de plank mijn spieren aan zodat ze dit leren te doen voor wanneer ze onder enorme load van een Yoke komen. Ik heb hierbij meer compressie als dat ik ze ontspan maar wellicht minder dadelijk dan compressie op een gedeelte van de tussenwervelschijf als deze de mogelijkheid krijgt om te gaan waar die niet moet gaan door zwakke rompspieren.
Staat ook in dat het allemaal voornamelijk een aanleg kwestie is. Mooi, mijn dubbele hernia is ook een aanlegkwestie geholpen door veel aanspannen van mijn spieren. Helaas is aanspannen van mijn spieren mijn hobby. Om buigen in mijn middel te voorkomen span ik met de plank mijn spieren aan zodat ze dit leren te doen voor wanneer ze onder enorme load van een Yoke komen. Ik heb hierbij meer compressie als dat ik ze ontspan maar wellicht minder dadelijk dan compressie op een gedeelte van de tussenwervelschijf als deze de mogelijkheid krijgt om te gaan waar die niet moet gaan door zwakke rompspieren.
