core programming

Question 1

core stabilization

Answer 1

intensity: 20RM for bird dog / “weight based on time” for farmer carry

volume: 2 sets 12 reps / 50 yd for farmer carry

tempo: 1/2/4 / slow + controlled for farmer carry

rest: 60 seconds

muscular system: local

energy system: glycolysis

Question 2

core strength

Answer 2

intensity: 6RM (pallof press)

volume: 2 sets 4 reps

tempo: 2/4/2 (changes from 1/2/4 because makes sense for pallof)

rest: 2 minutes

muscular system: global

energy system: creatine phosphate

Question 3

core power

Answer 3

intensity: 6RM (backwards overhead med ball toss)

volume: 2 sets 4 reps

tempo: 0/0/0

rest: 2 minutes

muscular system: global

energy system: creatine phosphate