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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 04-01-2009, 10:54 PM   #1 (permalink)
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How to measure "core strength"?

I always hear people talk about "core strength". I've heard lots of people say Liddell has it. But what exactly is it and how do you measure it?

Sorry if this is a stupid question.
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Old 04-01-2009, 11:24 PM   #2 (permalink)
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You measure your core strength by how much weight you can push with your penis. You see the very core of your body is your genitalia, with this extra leverage if gives you power and momentum over your opponent in the clinch and with take downs. Yea after all the workouts that dudes "core" has gotten over the years hes pretty much a pro, also a lot of wrestlers have great core strength because look at them, they are ripped and look hot so they get to train a lot with their core.
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Old 04-01-2009, 11:25 PM   #3 (permalink)
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Originally Posted by xeberus View Post
You measure your core strength by how much weight you can push with your penis. You see the very core of your body is your genitalia, with this extra leverage if gives you power and momentum over your opponent in the clinch and with take downs. Yea after all the workouts that dudes "core" has gotten over the years hes pretty much a pro, also a lot of wrestlers have great core strength because look at them, they are ripped and look hot so they get to train a lot with their core.
AKA you have no ******* idea?
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Old 04-01-2009, 11:35 PM   #4 (permalink)
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Originally Posted by sicc View Post
AKA you have no ******* idea?
I do I was just trying to be funny, my doctor gave me these "tussicaps" which have hydrocodone in em and im kinda loopy.

The core muscles include not only those in your abdominals and back, but also muscles in your pelvic floor and hips. Many of your core muscles can't be seen because they're buried underneath other muscles. The transverse abdominis, for example, is hiding underneath your rectus abdominis (your six-pack, if you've got one) and encases, or hugs the whole area below the belly button. While the rectus abdominis is sitting on top looking good (that is, if you've been doing your crunches), the transverse abdominis is working hard, keeping your posture upright and protecting many of your internal organs. You can't see the erector spinae, either - it's behind you, supporting your back. And did you know that those pelvic floor muscles aid in stabilizing your spine? All these muscles, and more, work together to keep your trunk stable while your limbs are active. Strong core muscles keep your back healthy. They hold your body upright, improve your balance and enable you to really put some oomph in your arm and leg movements. If the core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack. This can result in injuries such as a twisted knee, a pulled shoulder, or your classic "bad back." A weak core can make you old before your time. With a strong core, you may be old in years, but you won't walk old. If you're young and active in sports, a strong core will aid you in your power moves, and your whole body will function more effectively.

^ copy pasta

Also google has a few testing methods but to big to post (or im to lazy)
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Old 04-02-2009, 10:46 AM   #5 (permalink)
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See how long you can hold a plank for, it is a great test of core strength.
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Old 04-02-2009, 10:53 AM   #6 (permalink)
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i heard this one... not a measuring tool but gives you the idea

same position as push up - only your arms are fully extended over the head. Try to do a push up... If you can do it at least once core is pretty strong. the closer you need to bring your arms to the head the weaker the core.
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Old 04-02-2009, 11:48 AM   #7 (permalink)
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Originally Posted by xeberus View Post
I do I was just trying to be funny, my doctor gave me these "tussicaps" which have hydrocodone in em and im kinda loopy.

The core muscles include not only those in your abdominals and back, but also muscles in your pelvic floor and hips. Many of your core muscles can't be seen because they're buried underneath other muscles. The transverse abdominis, for example, is hiding underneath your rectus abdominis (your six-pack, if you've got one) and encases, or hugs the whole area below the belly button. While the rectus abdominis is sitting on top looking good (that is, if you've been doing your crunches), the transverse abdominis is working hard, keeping your posture upright and protecting many of your internal organs. You can't see the erector spinae, either - it's behind you, supporting your back. And did you know that those pelvic floor muscles aid in stabilizing your spine? All these muscles, and more, work together to keep your trunk stable while your limbs are active. Strong core muscles keep your back healthy. They hold your body upright, improve your balance and enable you to really put some oomph in your arm and leg movements. If the core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack. This can result in injuries such as a twisted knee, a pulled shoulder, or your classic "bad back." A weak core can make you old before your time. With a strong core, you may be old in years, but you won't walk old. If you're young and active in sports, a strong core will aid you in your power moves, and your whole body will function more effectively.

^ copy pasta

Also google has a few testing methods but to big to post (or im to lazy)
The reason I asked is because I started to think I have good core strength. I have never broken a bone except when I got run over by a car, my ankle sprained. And I'm not big and I can't bench press a lot or anything like that, but when I go to the back lifting machine, I put it on at 50% - 75% of the stack and do 40-50 reps. I always thought it was weird that I can only do usually 25% - 40% of the stack on other machines @ 10 reps but then when I get to the back machine I can go crazy. I'm going to try and do the entire stack today when I go to the gym and see what happens, I think it's 270lbs but I'm not sure.

Thanks for the copypasta :]
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Old 04-02-2009, 11:49 AM   #8 (permalink)
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Originally Posted by recon6991 View Post
See how long you can hold a plank for, it is a great test of core strength.
A plank? What kind of plank? You mean like a 2x10 board?
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Old 04-02-2009, 12:55 PM   #9 (permalink)
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http://www.youtube.com/watch?v=xFGXIMoArw4

Like she does. You can make it tougher as well, by changing your position, as in hands on a bosu ball, legs on a swiss ball, stuff like that.
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Old 04-02-2009, 01:09 PM   #10 (permalink)
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Machines will tell you absolutely nothing about core strength. Especially in that kind of a high rep range.

I don't know how to measure how much core strength you have effectively. You do need good core strength to squat or deadlift heavy though.

Holding a plank is probably the best thing you can do. I would say weighted but I have no idea how you would do that safely.

What is this back machine you speak of?
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