Tentang Otot Perut

Perut bukan cuma soal siks-pek alias perut berkotak. Tapi juga kekuatan dan stabilitas. Di bawah ini adalah artikel yang saya kutip dari sebuah situs kesehatan . Monggo dibaca.

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The Core Strength Program

This generalized training program is designed to assist in passing the screens and strength tests and bring you to an acceptable level of core stability and strength. In order to be successful, you must adapt the program in alignment with your current training schedule, ability level, and accommodate for any injuries with which you are dealing.

If you have pain, consult with an appropriate professional to resolve this before attempting this program. As Gray Cook says, “Pain changes the way we move. It is highly unpredictable and highly individualized.”

Begin the program based on your results from the screens and tests. If in doubt, begin conservatively and advance from there. Ensure you receive proper rest, with at least 1 day up to a maximum of 3 days in-between workouts. Below the workouts you will find a pictorial explanation of the exercises.

Screens and Strength Tests

• Trunk Stability Pushup – Perform a pushup keeping a stable spine demonstrating reactive core stability.
• Core Strength Tests – Perform a plank for 90 seconds and a side plank for 60 seconds with strict form.
• Knees to Chest/Toes to Bar – Complete 5 strict knees to chest for a passing score and 5 toes to bar for an optimal score.
• Deadlift – Complete a single deadlift meeting the Novice weight listed in the strength table. For optimal results complete a single deadlift meeting or exceeding the intermediate level weight.

Trunk Stability Pushup - Plank - Side Plank

Day 1

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Elevated / Core Assisted Pushups	6x6	Work to lowest height or least resistance possible with focus on proper form
Plank / Knee Plank	6x15 seconds	Assume the prone plank position, sqeeze your quads, then glutes, then abs to help achieve a neutral spine. If you are struggling or unsure of form get a spotter or use a mirror to check
Side Plank / Side Knee Plank	3x15 seconds each side	For a knee plank bend your legs at yours knees and maintain a straight line from knee to hip to shoulder

Day 2

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Elevated / Core Assisted Pushup	8x4	Focus on good form, maintain low reps to ensure quality and get volume through more sets
Plank / Knee Plank	4x30 seconds
Side Plank Bends	4x5 each side	Assume a plank position, then slowly drop your hips to the ground and pull back into proper alignment

Day 3

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Elevated / Core Assisted Pushup	10x2	Use the lowest possible height or least resistance while maintaining form
Plank / Knee Plank	3x45 seconds
Side Plank	4x30 seconds

Day 4

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Hand and Foot Walk (aka Bear Walk)	5x20 yards	Maintain core stability and a neutral spine like in a pushup or plank, walk contralaterally
Plank	3 minutes	Take breaks as neccesary but for no longer than 20 seconds with timer only runing while holding the plank

Day 5

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Med Ball Chest Pass	5x6	Throw at 70-80% of your max power. Concentrating on form and using your core will yield better results and max effort throws are not reccomended unless you have specifically trained to do so
Leg Raise	4x8	Start lying on the ground, you may use hands placed under glutes to help brace lower back. Once you begin each set do not set the feet down in-between reps
Front / Side Plank Combo	6 minutes	Hold a plank for as long as possible, you may switch from from to side planks at any point in time. If you are unable to hold a varation perform 5 burpees and then resume your plank

Repeat the first five days of workouts, with increasing the difficulty of the exercises, until you can achieve a successful screen and pass both the plank and side plank tests. Only then should you pass on to the next sections.

Knees to Chest - Toes to Bar - Deadlift

Day 6

Exercise	Sets x Reps	Comment
Deadlift	3x10	Use a weight that you can complete for all the repetetions, maintaining good form, but still somewhat challenging
Bar Hangs / Pullup with Knee Raise	4x15 seconds / 4x6	Concentrate on maintaing active shoulders
Knee Raise / Knees to Chest	3x8	Use a dip bar if available to perform knee raises, keep shoulders pulled back and down like the active hang position, if dip bar not available use a roman chair, rings (if appropriate), tall plyo boxes, etc.

Day 7

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Deadlift	4x8	Progress weight 10% from previous workout
Bar Hangs / Pullup with Knee Raise	4x20 seconds / 5x6	Keep active shoulders
Knee Raise / Knees to Chest	4x8	Use controlled form and don’t use momentum to complete the reps

Day 8

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Deadlift	5x6	Progress weight 5-10% from previous workout - never sacrafice form for weight
Bar Hangs / Pullup with Knee Raise	4x30 seconds / 4x8	Active shoulders!
Knee Raise / Knees to Chest	4x10 reps
Lying knee to chest	3x10 reps	Start from flat and drive knees up towards chest allowing pelvis to clear off the floor, control the movement returning to straight legs, don’t touch floor between reps with feet

Day 9

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Deadlift	6x4	Progress weight 5-10%
Hanging knee raise / L Pullups	5x5	Focus on form and control the downwards portion of the exercsie to reduce any swinging
Leg Raise / Leg Raise Extension	3x10	Perform a leg raise as displayed below

Day 10

Exercise (Beginner/Advanced)	Sets x Reps	Comment
Deadlift	7x3	Progress weight 5-10%
Hanging Knee Raise / L Pullups	4x8	Strict form don’t kip on the L Pullups
Leg Raise / Leg Raise Extension	4x10

Redo the strength tests to check your performance. If you have successfully cleared all of the screens and strength tests, then resume your specific training schedule. If you passed through the beginner section, then take 3-5 rest days and repeat the schedule.

Left photo: Band assisted pushup - bottom. Right photo: Band assisted pushup - top.

Left photo: Butterfly situp - bottom. Right photo: Butterfly situp - top.

Left photo: Elevated pushup - bottom. Right photo: Elevated pushup - top.

Left photo: Straight leg raise start position. Center photo: Knee raise - top. Right photo: Straight leg raise - top.

Left photo: Lying knees to chest start position. Right photo: Lying knees to chest - top.

Left photo: Side plank - top. Right photo: Side plank bend.

Left photo: Supported leg raise start position. Right photo: Supported leg raise - top.

Supported leg raise extension.