Strong fella! I'm sick of crunches. Can you help me put together a new core workout?
The only crunches I know of are Captain Crunch and Nestle Crunch Bars, and neither of them will get you a ripped core. Watch out for the Captain Crunch: It kills the roof of your mouth!
You want a killer core workout, Supertraining style? Careful what you wish for, big son - you may regret it, and you just might get it! Get ready to build a burly core with some super-charged planks.
Chain Gang Planks
Have a partner pile up some chains on your back, or some 45 pound plates, while you're doing a plank. Hold for 1 minute with about 100 pounds, strip some weight, and then hold 50 pounds for another 30 seconds. Superset that with 5-to-6 reps of one-arm barbell deadlifts -- 95-to-155 pounds should do the trick -- and boom, you've got a core-crusher. Rest, recover, and repeat this sequence 4 times.
- Chain-Gang Planks
4 drop sets of 1 minute followed by 30 second holds with half weight removed
- One-Arm Barbell Deadlifts*
4 sets of 5-6 reps, hold the top of the contraction for 3-5 seconds, rest 1-2 minutes
If you're a real sick [email protected], you can try this superset in between a conditioning drill, like lunges or sled pulling. The extra work done by your diaphragm will make the ab work even more insane.