It's at http://combativeconditioning.net/blog/
Here's a sample of what you'll find there:
Movement Library - Ball Pushup / Jacknife with Rotation
August 16th, 2007
Here is another GREAT core exercise … and it is challenging.
A key element to overall body posture and countering the weakening affects of fatigue is the presence of strong core strength. A weak core can result in:
- you pummel for position in the clinch and you get snapped down
- throwing fast, explosive hand combinations, but not having the real zip
and power that makes the combination effective
- climbing from guard into a triangle and not being able to get the tight
position that you want
We can’t emphasize enough the importance of core work, and this exercise will help in addressing the needs of overall core strength and endurance. Without it, you will be at a HUGE disadvantage. Work this exercise into your routine for 6-8 weeks, and you’ll see and feel the improvements.
Problem Area: core strength and stability
Improves: core/rotary strength and stability
This movement is fantastic for improving core strength and stability in the midst of movement. Using a stability ball and body weight, this exercise is pretty straight forward. You can find it in our movement library under push, balance, rotational exercises. Though we have categorized this exercise under “push”, there is most definitely a “core” component to it.
To learn how to perform the movement, review the instructions on how to perform the Ball Pushup / Jacknife with Rotation exercise. Work up to the following rep/set goals as part of your workouts.
- Reps: 10 - 20
- Sets: 2-4
- Tempo: Slow and controlled
Coaching Points
- Keep back flat and chin tucked
- Abs in, glutes tight
- Bring the knees in after pushup
NOTE:
To regress this exercise, have stability ball under your thighs. To progress this exercise, move the stability ball away from you, to your toes..
Bail Out Points
- Low back arching and head dropping
- Shoulders elevating
- Low back rounding while bringing the knees in