help with core conditioning program

[canadianclubber]

Please critique this program for me. I would like to emphasize core.

Circuit style, with minimal rest:

1)Bruiser Hammer Throws, slow version, x10/direction
2)Janda sit-up, x3-5
3)KB Windmill, 3R/3L
4)Regular Plank, x30-45s

I go through this 3-5x's.

Other training, not necessarily on the same day, includes high rep snatches, clean and jerks (KBs), other Bruiser drills as outlined in Coach Szolek's manual.

Thanks for reading.

[Scott Sonnon]

Solid circuit. How do you intend to make it progressive?

[canadianclubber]

On progression, I would like to switch to the faster, horizontal Bruiser Hammer Throw, and also switch to the double KB windmill. For the plank, I will probably switch to one arm planks on a med ball, instead of the "elbows and toes" version now, on the floor. For the Janda sit-ups, I don't know. It's very hard for me to crank through 3-5 right now ... maybe in time, within this circuit, I could start holding my arms overhead, as opposed to at my sides.

[Scott Sonnon]

Chris, so with the Bruiser, performance intensity (since swinging the Clubbell twice as fast requires four times the work due to torque), with Kettlebells you'll be doubling the intensity by adding another kettlebell, with the planks you'll be increasing the intensity, and perhaps increasing the volume on the Jandas.

It sounds like you can ensure incremental progression on everything but the KB windmills from what I can gather. If you have access to a range of kettlebell weights, then you can move up incrementally enough. Really reads to be a great circuit for a core meltdown!

Export it over to the Personal Training Logs section and keep us apprised of your progress! It also sounds like a great program to convert into an article, if you elaborate upon your specific needs/interests in core conditioning.

[canadianclubber]

Will do, and thank you for the feedback, I appreciate it.