Build your CORE like the Creed Cast: Avoid these MMA Core Training Mistakes (Exercises Included)

The Importance of Core Training in Combat Sports

In this section, the speaker discusses the importance of core training in combat sports and how it has not developed in the same way as other aspects of training.

Traditional Methods are Inefficient

• Martial artists have recognized the importance of core training for centuries.

• Most gyms around the world still use inefficient and ineffective methods for core training, such as thousands of crunches and long plank holds.

• Many elite athletes, such as Mike Tyson and Floyd Mayweather, have used these traditional methods.

Slow Twitch vs. Fast Twitch Fibers

• Most gyms only train the slow twitch endurance fiber demands of the core.

• Our core is composed of 45% fast twitch fibers that are not being trained with traditional methods.

• Integrating other aspects of core training can help develop a strong and solid core that can transfer into punching harder, kicking harder, clinching more effectively, and other important benefits for mixed martial artists.

Training the Spine

In this section, the speaker explains how to train your spine by breaking down its movements.

Heavy Core Rotation

• Heavy core rotation works our obliques and abdominals while also working small muscles found on the back side of our musculature.

• Two exercises that can be integrated are split stance landline rotation and normal stance landline rotation.

Intense Spinal Flexion

• Decline hip flexor variation is an exercise that saves time by providing intense spinal flexion.

• Two variations of the exercise are shown, one with straight legs and one with bent knees.

Lateral Flexion Loading

• Side crunches with body weight can lead to quick adaptation and require hundreds of reps to challenge the body further.

• To shortcut this method, lateral flexion loading can be integrated using a cable machine or resistance band.

Developing Your Core: A Smarter Approach

In this video, the speaker discusses a smarter approach to developing your core for better sports performance. The speaker emphasizes that traditional methods such as sit-ups and planks are not enough and that incorporating other movement patterns such as rotation and side bending can make a significant difference.

Importance of Incorporating Different Movement Patterns

• Traditional methods such as sit-ups and planks only work the spine in a neutral position and in a crunching position.

• Incorporating other movement patterns such as rotation and side bending can make a massive difference to overall performance.

Elite Approach to Core Training

• Take a smarter approach to developing your core.

• Stop using subpar training methods.

• Apply the elite approach to core training.

Conclusion

• Leave a comment down below if you have any specific questions around core training or if you want to see more videos on this topic.

• Thanks for watching!