I am working w/ an ex-college athlete in his mid 30′s. He is 6’2″ and 220 lbs. His occasional exercise regime has included primarily jogging and a few yoga classes sprinkled in over the last several years. His diet has been fairly good, and has stayed pretty fit. He has some low back issues including several herniated and compressed discs at L5 and S1, at T11 which has caused a lot of pain over the years.
With these painful back issues understandably he has been reluctant to hit the weights. My approach will not be the traditional heavy clean-squat-bench approach that he associates with the weight room from his experience as a college athlete. It will also not be an emasculating marathon of nautilus and Curves-style circuit or endless crunches and variations of ball sit ups.
So here’s where we began: the foundation begins with a conditioning base and center mass strengthening.
Note: I try to avoid the word “core” because I believe it has been branded as a synonym for crunches and endless “ab only” exercises. I use terms like “trunk,” “hip girdle,” or “center mass” that can be considered “core” training. I just don’t want to confuse people with the branded meaning of endless abdominal-only exercises. I prefer more complex total body movements that effectively engage the midsection along with hips, shoulders, and/or multiple body parts. Abdominal only exercises are not bad, but I believe in most exercise programs they are misplaced as the top priority.
Day 1 : Exercises range from 3 to 4 sets of @ 10 reps per set
Jump rope @200 jumps or for time
Kettlebell swings 16kg 2 hand and 1 hand
Kettlebell 1 hand overhead squats
Med ball pushups 2 hands 1 ball, and (1 hand 1 ball) switch
Bosu ball squat, lunges
Kettlebell shoulder press, and high pulls
Swiss ball push ups.
For the next 2-3 weeks I will be using a steady dose of bodyweight, kettelbell, and other moderate strength training methods, with a focus on improving his conditioning base and flexibility, and carrying out exercises through smooth and full range of motion.