Core Development Through 1 Arm Training

This may or may not be something new to you, but what ever you do…. DON’T FORGET TO USE IT! One arm training is not only good to develop unilaterally strength it does SO much more.

We are a “core” conscious society and are always thinking of direct core exercises. There is no problem, but what about using exercises that are “Big Bang” exercises. If I want to train the core, then I like to do it through exercises that are training other movement patterns. Think of how powerful the core can be developed if you perform single arm training of either pushing or pulling and require the core to remain stable through the exercise. This is great resistance to rotation type training. Let’s say you require the upper body to rotate so the core is more dynamic…STILL GREAT CORE TRAINING! I don’t care how you slice it, use single arm training and you will develop a really strong functional core prepared to perform in sports or activities.

Here are a few of my favorite exercises are:

• Single arm row in a parallel stance with no rotation of the upper body. 3-4 sets of 6-8 reps- fairly heavy. 

  
• Single arm push in a split stance with rotation of the upper body. 3-4 reps of 6-8 reps on each side.

  
• One arm DB or KB press over head in a split stance. This exercise really forces the core stabilizers to work overtime. 2-3 sets of 5-6 reps ea side.

  
• Unsupported DB row. This exercises forces me to work against rotation while holding one wt in one arm- great exercise. 3 sets of 5-6 reps normally.
  

Give these a shot and let me know what you think. You will love the way your stability and core strength improves.

Static Stretch Protocols & Durations

Often times I get asked quite a few questions, mostly when I'm at the gym training and so there are a number of things I want to address...

One of the issues I see is in regards to stretching.  The stretching patterns, techniques or whatever they do is suspect. What kind of holding durations do I recommend for 'static' stretching ? What kind of stretching protocols do I use?

When a flexibility program is designed for a new clients (general population or athlete), I always look at the initial evaluation/assessment for their flexibility needs. 

I've learned to ask 2 questions 1) Is it stiff?  2) Is it short? 

Static stretching won't provide the necessary result to lengthen a muscle.

And if someone really needs to decrease stiffness, this would be my plan of action:

- Foam roll specific areas pre-workout

- Dynamic stretches/mobilization pre-workout

- Static stretch pre-workout*

- (EQI)  post-workout

- Foam roll post-workout

- Static stretch post-workout

(* YOU CAN static stretch pre-workout.  I don't suggest it prior to performance, but in this case, what's your goal? Lengthening a muscle or improving performance?  Right now your goal here is to improve flexibility, mobility, and improved movement).

There a few things to keep in mind...

- POSTURAL CONSIDERATIONS.  Do they sit all day?  Upper Cross Syndromes develop and hip flexors become stiff.  You have to account for and address their postures.

Everything influences posture, alignment, and movement.  Once you understand that and address them in your program design, the better your results will be.

-  Overall training program.  EVERYTHING should be geared towards their goal of improved flexibility & mobility, not just the warm-up, not just the cool-down.

I hope this shed's some light in regards to stretching and getting the desired changes you are looking for.

Mach 3