Core Conditioning with Mississippi T&F
A flat stomach and a toned lower back look great on Spring Break, but they’re also highly beneficial for track and field athletes. According to Mississippi State T&F strength and conditioning coach Michael Shumaker, possessing a strong core is essential to running a solid race. “If you have weak abs or a weak lower back, then you’re going to have weak posture—and posture plays a crucial role in running form,” Shumaker says. To help you strengthen your core properly, check out Shumaker’s dos and don’ts. The Bulldogs, whose men’s 4×400 relay team finished fourth at the 2007 NCAA Championships, kept these in mind when doing their crunches and back hypers.
Do:
• Abs/lower back workouts to prevent fatigue on the track
• Work your abs/lower back every day
• Ab exercises at the end of a workout
• Crunches: 3 sets of 20-25 reps
• Back Hypers: 3 sets of 8-10 reps
• Hold light weight [10 to 25 lbs.] for a challenge, but decrease reps
Don’t:
• Place weight directly on your back; it adds too much stress and pressure
• Skip sets or reps
• Expect ab exercises to burn fat off your stomach [that usually results from running] • Perform additional sets with the expectation of seeing quicker results
• Ignore proper technique
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Core Conditioning with Mississippi T&F
A flat stomach and a toned lower back look great on Spring Break, but they’re also highly beneficial for track and field athletes. According to Mississippi State T&F strength and conditioning coach Michael Shumaker, possessing a strong core is essential to running a solid race. “If you have weak abs or a weak lower back, then you’re going to have weak posture—and posture plays a crucial role in running form,” Shumaker says. To help you strengthen your core properly, check out Shumaker’s dos and don’ts. The Bulldogs, whose men’s 4×400 relay team finished fourth at the 2007 NCAA Championships, kept these in mind when doing their crunches and back hypers.
Do:
• Abs/lower back workouts to prevent fatigue on the track
• Work your abs/lower back every day
• Ab exercises at the end of a workout
• Crunches: 3 sets of 20-25 reps
• Back Hypers: 3 sets of 8-10 reps
• Hold light weight [10 to 25 lbs.] for a challenge, but decrease reps
Don’t:
• Place weight directly on your back; it adds too much stress and pressure
• Skip sets or reps
• Expect ab exercises to burn fat off your stomach [that usually results from running] • Perform additional sets with the expectation of seeing quicker results
• Ignore proper technique
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