A little while ago, my good friend and Fellow Strength Coach, Mark Young, sent me an email about how he has been incorporating the Tight rotation Core training progressions into his interval conditioning workouts. You can check out Mark’s Blog here.
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I wanted to share Mark’s email with you because he has a great idea that I think we all can highly benefit from. Plus, his one interval training concept has sparked about 100 new interval training ideas for me. And, I’m sure it will for you too!
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First, If you are not familar with the Tight Rotation Core Training Progressions;
Go here to see Tight Roation Level 1,
Go Here to view Tight Roation Level 2
and Here to Tight roation Level 3.
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Now, here is Mark’s email about how he use Tight Rotations to spice up his Interval Training and Fat Loss workouts;
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“Nick – I saw your post the other day about Dewey Nielsen and thought I should share my implementation of the tight rotation as well. Since you mentioned it to me a while ago I have been using it and figured this might be of interest.”
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“I often like to mix core work with conditioning in the interest of time and so I came up with the idea of having my clients do a tight rotation for time (usually 20-30 seconds) followed immediately by a 30-40 yard sprint. I never imagined how intense this would be, but most clients tell me that their obliques feel like they’re about to explode after this. After 5 consecutive sprints people are totally cooked. – Mark Young”
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Put simply, I love Mark’s idea! Since receiving his email, I have been taking Mark’s concept of using Tight Rotations as part of a interval conditioning and Fat Loss workouts and applying it myself, in a multitude of ways, all with much success! Try it yourself and I’m sure will too
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The training options available with applying the Tight Rotation progressions into your interval conditioning and fat loss workouts are endless! You are only limited by your imagination! Just make sure you a have a good reason for doing whatever way you come up with!
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If you are still not confident in developing your own methods of using Tight Rotations in your metabolic workouts, don’t worry because I’m going to take the guess work out of it and show I use it here at Performance U!
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Nick,
Is using the tight rotations in this fashion strictly about training economy and getting some extra bang for your core buck? I’m guessing so, since the tight rotation series isn’t supposed to have anything more than a very narrow ROM with the focus on stability.
Just curious, which is why I ask. Either way, this is a quality series of moves, so thank you for sharing them and also for sharing Coach Young’s ideas.
This is great Nick! Thanks for sharing!
try doing the tight rotations with sledgehammer strikes…….that’ll make the core incinerate.Nick keep up the good work
Great question!
The tight Rotation series is about training a very important, yet often overlooked quality of Torque (rotary) force conversion through the spine and torso (core) muscles.
I feel this is hugely important for every athlete to be able to do without compensation. The more effectively you covert torque forces through your body, the better athlete you will become.
Best regards!
Coach N
I like it! I will give that a shot!
Thanks!
Coach N