"The Stronger the Core and Legs the Better the Fighter" Workout

The best fighters tend to have incredible leg and core strength. So with that said, I've got a killer workout from Ultimate Fighting Champ Ken Shamrock:

- Deep, body squats: 1 set, 500 reps
- 1 set crunches to failure
- 3 sets pushups to failure

Of course, there's no way I can do 500 squats in a row right now, so you can mix break them up into smaller sets to get to 500 reps. For example, do one of the following:

- 5 sets, 100 reps
- 10 sets, 50 reps
- 25 sets, 20 reps
- 50 sets, 10 reps

Then after, do the 1 set crunches to failure and 3 sets pushups to failure.

Good luck.

THERE ARE NO MUSCLES IN THE "CORE"!!!!!!!!!!!!!!!!


THERE ARE ORGANS AND FOOD!!!!!!!!!



YOU DIDN'T NEED ME TO TELL YOU THIS!!!!!!!!!!!!!!

The core refers to your abdomen. Pretty sure there sure muscles there.

Here yah go:

http://getfitguy.quickanddirtytips.com/what-is-your-core-anyway.aspx

The word "core" became used in response to the word "abs".


Those who said, "Abs" had children and those children,
unable to study anatomy with their tiny brains,
brought a big bunch of money to the fitness world
and said, "My mom and dad have "abs"
I DO NOT HAVE ABS!!! I AM NOT MY MOM AND DAD!!!
I HAVE TATOOOOOOOS!!!!
NEVER SAY THE WORD "ABS" TO ME!"
and
the fitness world knelt down and took the money and
said the stupid words.

It started in 1995 when Madonna started doing Yoga.

Madonna had NO training or certification
but what ever she said was sheeeeped into the lexicon
and every one shoved the careful standards into the gutter.

If you are trying to say "torso", say, "torso".

I have abs.

All I know is this workout is great for martial artists, and strengthens whatever it is you want to call at the center of your body.

Bruce Lee believed the abs were Tue most important because that where a martial artists drew all of his strength from. At least, that's what he did.

..... blue rattler are you editing or deleting posts?

Hey UA,

Yes . . . I started posting something and then thought against it. It didn't really contribute anything.

-- BR

Hmm.. shouldn't be able to do that.

If not one posts after you, you can delete.

I know that it would be helpful if I could just have a line on the opening page
for PT and fitness
and that the Martial Artists have already done that.


I DID type a bunch of stuff up but it has gone under the
stack of time-accumulation.

So, my other technique is to look out for posts.

Here is what you are really doing:
1. doing too much,
2. stopping
and
3. restarting with a stylish version of "too much"
and then, starting at 1. again.


I have given you good information but, like many people,
you prefer style.

Please, take this sentence with you -

"If the sales pitch is full of jargon, walk away and just do a basic workout
and focus on your skills separately from the workout."

If your feet aren't strong, you are easy to knock over

How do you work out feet?

Wonderful question!

Here are a few of the 27 exercises for feet.

Do them seated




1. Curl your smaller toes down and then pick the front half of your foot up
and down.
2. Spread your toes and twist your forefoot back and forth.
3. Curl your toes and twist your forefoot back and forth
4. tip your fore foot side to side
5. leave your big toe in place and curl and spread your smaller toes
under and then out wide.
6. spread a towel flat on the floor.
gather it up with your toes. repeat six times.
7. stretch out your foot and lift up all of your toes and spread them
out widely.
Hold for six seconds, repeat six times.
these may hurt the first few times but the aching causes your body to send
blood to that area, the blood is the only thing that can bring the stuff
that causes healing.


Also, hold your right leg to the side, pulse 8 times with the toes forward,
8 with the tose up and 8 with the toes down


Do all of this every day

I have 27 exercises but no one can do them.

We ALL have abused feet.




Jumping rope, barefooted, with your toes spread out, every other day is really good too.


I started to be completely serious with my feet just over 5 years ago.

At any given time, the skeleton is ten years old.

I am REALLY excited for the next years!

Flora -- what do you mean you have 27 exercises but no one can do them? Throw them out so we can give them a try.

BR, GREAT question!

We, as a culture, start out babies abusing feet by putting them in
shoes that are rounded at the front.
Feet are not rounded at the front.
There are four muscles that go from EACH toe to the calf.
So, any smushing of toes is unwise.

Here is one exercise for you:

circle each toe without moving the other toes at all.
Now, try it with your fingers.

The musculature of feet and hands is almost identical

These days "core muscles" seems to mean basically everything in the torso.

If that's the intent, I believe animal crawls are pretty good for them. And push ups, of course.

"Core" is a stylish, sales-pitch codeword for "I'm WAAAAY better than you because you
say the old fashioned word "abs". You OBVIOUSLY know nothing because you say "Abs"".

If you see the word "core" you are being treated as if you cannot learn
and, even if you know nothing, about anatomy, your moods are COMPLETELY correct.

Yes, 'Can't learn" and, "already know EVERY THING".



"Core" is equal to the word "Stupid" at this point in the fitness progression

Well... abs, pects... psoas... all that jazz. I think that's what they mean.

I'm honestly thinking of just going back to a mindless routine of running, pushups, and crunches. They make this stuff complicated.

That's what they mean but the POINT was to thumb the nose at the research of the past
and be DESPERATE to say that Yoga and Pilates are PERFECT
no matter what the data show.

Push-ups, running and the "BICYCLE" move for the abdominal area
will, totally, help you age well.