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 crunches and sit-ups do is work your superficial ab muscles (the 6-pack muscles, a.k.a. rectus abdominus) and promote excessive flexion of the lumbar spine which can result in serious spinal injuries like bulging or herniated discs.
Plus, crunches and sit-ups 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 plane (front to back and up and down), frontal plane (side to side), and transverse plane (rotational).
More specifically, the true goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various static and dynamic isometric core stability exercises like front, side, and back planks/pillar variations, hip extensions variations, bird dog variations, etc.
An isometric contraction is a contraction of the target muscle in which tension is developed, but there is no change in the length of that target muscle (no movement). Tension can be developed by exerting force against immovable objects or by statically contracting a muscle to resist against an external force (gravity and/or added load).
Isometric training can be used for general strength and conditioning. It is also popular in rehab situations because it helps strengthen the muscles at very specific angles or weak points and, when properly applied, it doesn’t place undue stress on the joints since it’s very low impact.
But I believe the best way to get the most out of your isometric training is by opting to perform short 10-second work periods of isometric contractions with brief rest periods between them.
Why 10 seconds for the core stability holds?
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.
In other words, which option outlined below sounds like it has a greater benefit:
Perform ONE low intensity, wobbly, shoddy front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?
If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.
In fact, it’s 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 a single set of maximal effort.
I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-renowned physical therapist well known for his Functional Movement Screen (FMS).
I asked one of my good buddies and master Physical Therapist Dr. Kareem Samhouri 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 their place for endurance athletes or people with advanced core stability.
But it does mean that 10 seconds is the optimal length of time to work on isometric core stability and it’s most likely a better fit for the general population, especially for 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.
Now that we covered the method behind the madness, let’s take a look at the TRX Isometric Intervals Workouts…
10-3 Interval Core Stability Workout: You will perform a 10-second core stability hold variation followed by a 3-second rest. Perform 6 total rounds followed by a 30-second transition period to the next core exercise
Exercise#1- TRX Mountain Climbers Variation OR TRX Rip Trainer Mountain Climber Variation
Exercise#2- TRX Side Plank Hold Variation L OR TRX Rip Trainer Standing Side Plank Hold Variation L
Exercise#3- TRX Side Plank Hold Variation R OR TRX Rip Trainer Standing Side Plank Hold Variation R
Exercise#4- TRX Hip Extension Hold Variation OR TRX Rip Trainer 1-Leg Paddles Variation
Exercise#5- TRX Rear-Foot-Elevated Split Squat Hold Variation OR TRX Rip Trainer Anti-Rotation Split Squat Hold Variation
The TRX Suspension Trainer adds that extra unstable environment to make traditional (and sometimes boring) plank variations much more challenging and invigorating.
Plus, the addition of the new TRX Rip Trainer provides a ton killer standing core stabilization options to compliment the classic floor based ab exercises in the TRX Suspension Trainer.
Yep, it’s the best of both worlds 
If you want to crank it with the TRX TODAY, visit:
Power, automate, and enhance this workout with the 10-3 Interval Core Stability Track available in the Apple iTunes Store:
Our best-selling app, iWorkout Muse PRO for the iPhone and iPod Touch, allows you to build custom interval training soundtracks mixed to your favorite music:
Crank it!
BJ
