In Dave Tate’s Periodization Bible, he talked about when his wife started powerlifting, they made her do exclusively core strengthening exercises like abdominal work, back hyperextensions, etc. for two or three months before allowing her to start hitting heavy weights. I assume this was to protect her back from overstressing and building a solid foundation from which to start building her strength.
I once had a pretty solid squat (always had strong hips as a wrestler) but about a year ago, I herniated a disc. I too quite awhile off of serious heavy lifting (it’s been almost a year now) and I want to get back into it.
Here is my problem. Whenever I start pushing the weight higher, I start worry about my low back. It feels unstable and weak back there and I REALLY do not want to have to deal with another herniated disc. I need to get over this problem so I can really start to build my numbers back up, but I just don’t trust it.
Here’s my question though–I would be willing to take a few months off and devote it just to rebuilding my core, but 1) I’m not sure how to go about doing that (not sure of what sort of program I’d use) and 2) I’m not sure it’s necessary.
What I mean by that is, is it possible to just throw in some back hyperextensions at the end of a heavy lifting workout and call it a day, or do I need a more exclusive session?
Any advice would be appreciated.