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How to Program Anti- Core Exercises?

Hey all,

I am trying to incorporate more anti-rotation/ extension / etc. exercises into my routines. Unfortunately, while I’ve found many good exercises, I haven’t found a lot of clarity on how to train and progress these exercises.

  1. Is there a minimum time under tension that one should shoot for?
  2. Is there a minimum or ideal weekly frequency for such exercises?

Any help would be greatly appreciated.

What are you trying to achieve?

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I’m a Judo player, but I’ve had to take some time off due to lack of funds, so I’m trying to preserve or even increase my core strength during the layoff (I’ll start again in Aug). I need to be able to resist high levels of force in extension and rotation.

In short, not aiming at building a ton of muscle so much as maintaining or increasing strength.

Look at any of Brian Alsruhe’s videos on core, anything by him will get you where you need to go.