I am a huge fan of Coach Davies' routines. Here is an article that he wrote concerning abs... Try some of these and lets get those ab STRONG! This is a big article, so I am going to post it in 2 parts.
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Real Abs
Classical Core Conditioning
by Coach John Davies
Real Abs vs. TV Abs
"Develop a rippling midsection while watching TV!"
Sorry, ain't gonna happen.
"Now you can have rock hard abs in only minutes a day!"
No, you can't.
"It's fun and easy!"
Not if you're doing it right.
"Modern technology will help you get that ripped stomach you've always wanted!"
Um, no. And a ripped stomach sounds painful. Strong, visible abs are great, but a torn digestive organ? These people need an anatomy lesson.
"Tone up your abs with no effort!"
Do I even have to address that one?
With summer on the way, the media barrage is on with every other commercial on TV hawking various abdominal machines and quick fix solutions. Likewise, every magazine on the newsstand promises to teach you how to build a great six pack. And for some reason, they also seem to suggest that this can be done without the pain or discomfort of hard work.
Somewhat amused, I try to compare these magazine programs to my Renegade style of core training. Unfortunately, it's somewhat difficult to do because while my athletes possess a powerfully strong and aesthetically pleasing abdominal core, it's done not through easy movements, but through gut-wrenching hard work. The best way to put it is this:
If you want chiseled abs, it's time to bring out the jack-hammer!
A strong set of abs is arguably the cornerstone of all athletic functions as well as one of the most popular images of what it means to be fit. The problem is that most people approach ab training by devoting energy to endless "soft" training methodologies, using countless crunches and other movements of marginal impact. Sorry, but there are no shortcuts to great abs. If you want them, you need to develop core torso power that'll improve performance in every element of your day-to-day life, not to mention improve athletic performance.
Now, if all you want is the look of a hard midsection, fine. Combine this style of training with the right dietary habits and you'll get the look you're after. But as a nice side effect, you'll also develop a functional, injury proofing set of abs to go along with that "look."
Training the abdominal core properly takes a unique mixture of exercises and different training mediums. The scope of most training programs is far too close-minded. The complex cross-section of muscle type in the area is extraordinarily diverse. Therefore, maximal success is garnered with a wide selection of exercises. Within my plan of attack I utilize a vast array of movements and drills, some bodyweight-only and others weighted.
When I look at most of the so-called "abdominal core" programs, one element that's glaringly avoided by most (yet is paramount to success) is the development of rotational strength. This is the next step most T-mag readers need to take to really bring their abs up to the next level. For athletes today, rotational work will develop a torso to be proud of and will enhance virtually every game-related strength requirement.
Tough, Basic, and Effective
For those looking to fire up those abs, the "secret" lies not in the technology of today but back in the foundation of the iron game. As always, homage should be paid to the masters whose methods have unfortunately been lost to the present generation. If you want a strong, tough abdominal wall as well as a proven approach to enhancing your mass development, look to the past.
Our plan of attack will incorporate classical, basic lifts. Now when I say "basic," I should probably note that these lifts were popular when lifting had a more direct carryover to real world needs. Tiny waists borne of starvation did nothing if you had to bale hay or lift heavy objects. Lifts using the torso have become sadly outdated in our "pretty" gyms of today, yet nothing surpasses their developmental impact.
Renegade Training doesn't make use of cute ab crunch machines that you have to squeeze yourself into. Each of these exercises are punishing to say the least and can be performed in any gym setup, whether it be a commercial facility or, if you're like me, in a ratty old garage.
The movements I'll discuss surpass all of our "advancements" in training technology but were somehow laid extinct with the softening of the iron game. It's time to resurrect them and put those cute chrome machines on the endangered species list!
The Exercises
Bent Press — The bent press is one of great classic lifts made famous by iron legend Eugene Sandow. (In case you didn't know, the Mr. Olympia trophy is modeled after Sandow.) While I've included this lift in an article on torso training, it's impossible to find an area of the body that isn't punished during this movement. Your entire body will feel pulverized the next day!
The bent press can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" (read punishment). With the dumbbell you can handle a greater weight; with a barbell the movement of the bar becomes very taxing as you feel like you're trying to control a helicopter blade! You may want to start with a dumbbell and work your way up to a barbell.
To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement. In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side.
As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar. As you continue to corkscrew under the bar, your off side (left) knee bends forward and the right knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Maintain eye contact with the weight throughout the lift.
This is a brutally hard movement that will cause you to discover a whole new "feel" to your core as well as help you develop a newfound respect for the lifters of the past. I'd suggest lower rep counts of three to five.
Windmill — This is a movement that looks simple but is oh-so-tough to perform. Hoist the weight above your head and maintain a tight and stable torso. With the weight in your right hand, position your feet roughly 18 to 24 inches apart. The right foot should be pointed in at approximately a 45-degree angle and the left foot turned out almost at a 90-degree angle.
Keeping the right leg locked straight and the left leg slightly bent, lower yourself slowly until you touch your left hand to the ground. Keep your eyes on the weight at all times and concentrate intensely. From the base of the lift, squeeze your abs and glutes tight as you lift in precisely the same angle of descent. A very effective rep range for the windmill is five to six.
(JP winces in pain from the public back stabbing)
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