Kevlar Core
Kevlar Core
30 Seconds each of…
- Planks
- V-ups
- Quad Squat
- Swoop Hold Left
- Squats
- Swoop Hold Right
- Hip Snaps
Rest 1 minute then repeat 3-5 times depending on your level of conditioning and the time you have available for training.
I don’t think anyone would mind having a six pack. But the importance of the core goes way beyond mere aesthetics. Trying to move well with a weak core is like trying to shoot a canon from a canoe.
This routine is designed to build your core in a very FUNCTIONAL way. It takes into account the different functions of the abdominal muscles and puts them into action in a way that will transfer to your performance in life and sport.
Watch the video and then check out the summary in the sidebar. Have fun building your Kevlar Core!
You can use the following links if you’d like to save this video to your desktop…
mp4 version <– Right click and save to disk
m4v (iPod) <— Right click and save to disk
BONUS — Pillar Power
3 Giant Sets of…
- 1-legged Squat (until one rep short of failure)
- Wall Squat (30 seconds)
- Jump Squat (until the moment of momentary failure / hesitation)
There you have it. Short and sweet.
There’s little doubt in any skier’s mind about how important leg strength, power and endurance is. But most conventional programs just don’t do justice to the full matrix of attributes you require from your pillars. But the Pillar Power leaves nothing to chance…
This workout will have you screaming for mercy during the session, but howling for joy on the slopes. And as a bonus, it’s quick. So when you’re pressed for time and need to get in and out quickly, this is just the thing.
Watch the video, take a quick look at the summary below, and have fun building your most powerful pillars ever!
You can use the following links if you’d like to save this video to your desktop…
mp4 version <– Right click and save to disk
m4v (iPod) <— Right click and save to disk
{ 6 comments… read them below or add one }
Adam
When can I use the Kevlar Core with BER, BBFFL, or TACFIT (you can see I like your programs)? Would it be on rest days, after or before one the previous? Any indication would be helpful. Thank you in advance for your time.
Peter
Hi Peter,
If you’re following the 4×7 method, I’d put Pillar Power on the Moderate day and KC on the High day…
Enjoy!
Adam
Hey Adam just finish reading through the Kevlar Core & Pillar Power Programs… awesome stuff dude. But I have a few questions that I need assistance with. First, I’m currently playing basketball in high school & I go through training regularly so when would you recommend that I implement Kevlar Core and Pillar Power in my workout routines? & also I noticed that you recommended that I perform 3 sets of each. But if thats the case in the 1 legged squat, both legs wouldn’t receive equal attention. So would it be best that I add in a extra set or within those 3 sets perform the 1 legged squat on both legs? Thanks!
Hey Sony,
You’re doing both legs each set…
I’d slot in the KC around any conditioning work that you’re doing and PP around more strength based sessions.
Cheers,
Adam
Adam,
Great stuff! I really love all of the bodyweight stuff that you have come up with. There are so many different ways for people to get in shape and stay in shape. Everything that I ever got or read from you was top notch and very well written or explained.
-Kelly
I purchased K C sometime ago but have only recently included it in my workout regime and must say that I love it very much. I have noticed improvements in my core strength immediately. However it occured to me that there is no variations so that within about six weeks the benefits of K C will begin to diminish. So I am asking you to amend this by suggesting say another 3 or 4 Kevlar Core type routines so that we can rotate them and avoid the exercise routines becoming stale. I wish to make it clear that I AM NOT COMPLAINING IN ANYWAY ABOUT KEVLAR CORE IT IS AWESOME.