Build Flat, Sexy Abs and Bulletproof Your Back 10-Seconds at a Time!

Core stability is a critical component of any sound training plan.

Unless you’ve been under a rock for the last couple of years, you now know that doing crunches and sit-ups will not only NOT help you get flat abs (spot reduction doesn’t work) but WILL cause you some serious back and/or neck pain at some point down the line if it doesn’t already.

All cruches and sit-ups do is work your superficial ab muscles (the 6-pack muscles, a.k.a. rectus abominis) and promote excessive flexion of the lumbar spine which can result in serious spinal injuries like bulging or herniated discs- they don’t train your deep abdominal stabilizers which are critical to helping you maintain a neutral pelvic and spinal position for optimal health and performance.

The 21st century approach to core training emphasizes stabilization in all 3 planes of movement: sagittal (front to back and up and down), frontal (side to side), and transverse (rotational).

More specifically, the true goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various core stability exercises like front, side, and back planks/pillars, bird dog variations, etc.

A couple of months ago I got an email from the one and only Coach Mike Boyle requesting a new interval workout music soundtrack for his core training.

Coach Boyle wanted a track that alternated between a 10-second maxiumum contraction isometric hold and a brief 3-second rest for his core stability and low back re-conditioning programs.

What’s with the whole 10-second hold thing you ask?

Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform core stability holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue which really prevents the trainee from getting the maximum benefit from performing the exercise.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back. The brief 3-second pause allows you to reset your positioning and eventually after doing 6 consecutive 10-3 sets, the cumulative fatique starts to take place without allowing for big losses in form and technique.

In other words, which sounds like it has more benefit:

Perform 1 low intensity, wobbly, shoddy front plank for 60-seconds OR perform 6 sets of maximum effort 10-second front plank holds with perfect form and technique?

If you chose the latter then you are indeed correct. It’s the same total volume (60 seconds of total time-under-tension) but there will be greater muscle recruitment with the multiple repeat set format.

It’s actually quite similar in nature to the whole Escalating Density Training (EDT) format popularized by legendary strength coach Charles Staley: better short and long-term results will occur from multiple sets of submaximal reps then 1 set of maximal effort.

I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-reknowned physical therapist well known for his Functional Movement Screen (FMS).

I asked one of my good buddies and master Physical Therapist Dr. Kareem Samhourri about the whole 10-second isometric hold concept and here’s his direct reply:

“10 seconds for isometrics?  I give exception to the plank b/c your ‘core’ needs to be ‘on’ for up to 60-90 seconds at a time during various activities.  Athletes need to go longer than this if they are endurance athletes, but this is not max contraction. Other exercises, with a non-lengthening/shortening contraction, as follows:

- Your muscle takes 2 seconds to ramp up intensity.

- You can sustain maximal motor unit recruitment for 6 seconds.

- Your muscle will ramp down for 2 seconds.

- 2 + 6 + 2 = 10 seconds

The optimal isometric contraction is 10 seconds as a result.

Hope this helps!”

Does this mean you can or should never do 30-60+ second core stability holds again?

NO!

As Dr. K noted, long-duration core stability holds have there place for endurance athletes or clients with advanced core stability.

But it does mean that 10-seconds is the optimal length of time to work on core stability and it’s most likely a better fit for the general population, especially for your entry-level core programming.

There isn’t much in the way of studies or literature supporting this 10-second core stability concept, but I’m sure there will be in the years to come as some of the top trainers and coaches in the world are using it with great success with their clients and athletes.

Check out the video below of a killer band-resisted core stability circuit powered by the 10-3 Core Stability Workout Muse Soundtrack at Bootcamp Bootcamp 2.0 in Louisville, KY on June 20th:

I have even provided a completely customized follow-along core stability workout program with this track for beginner, intermediate, and advanced trainees (see the sample video in the product description above).

The package also comes with 2 different core stability soundtracks.

One is the exact one that Coach Boyle requested which is a continuous 10-3 track for about 10 straight minutes.

The other is a modified version that I wanted for my bootcamps in a 5-exercise circuit of 10/3 intervals for 6 consecutive sets followed by a 30-second rest and transition to the next exercise.

Basically, we’ve got the best of both worlds for ya!

CLICK HERE TO LISTEN TO THE AUDIO SAMPLE AND WATCH A VIDEO SAMPLE!!

If you are a bootcamp instructor, one thing is certain… this 10-3 Core Stability Soundtrack will power a great core class and everybody loves to work their core

Crank it!

BJ