Q&A #3 - Core Training, Shin Splints, and Soreness

If you don’t follow me on Instagram (@mjttraining), you should. I’ve been doing Instagram fitness Q&A’s every Friday I’ve been getting requests through DM’s to elaborate on several of them so I figured this is a great way to share more in-depth answers with everyone.

Today’s Questions:

1. What are the best core training exercises?

2. How do I train around shin splints?

3. How do I train for an obstacle course?

4. Is it bad to get really sore after a workout?

5. I feel sick when I work out in the morning after eating. Is it ok to work out on an empty stomach?

6. What’s the benefit of deficit deadlifts?

1.       What are the best core training exercises?

Everyone seems to have a different definition for what the “core” actually is. I think of core training from a functional standpoint – any movements that train spinal stabilization while the hips and extremities move in various ways. So from that standpoint, most exercises that we do train the core.

The first piece of the puzzle are heavy standing compound movements. Think squats, deadlifts, overhead press, etc. These movements require a huge amount of stability under very heavy loads. If you aren’t doing these but are doing a bunch of crunches to strengthen your core, reevaluate your program.

The next piece are more traditional “core” exercises. I break these into categories based on function. I generally include a movement from each of these categories:

·       Hip flexion (leg raise variations)

·       Anti-extension (planks and variations, ab wheel, bodysaw, etc)

·       Anti-lateral flexion (side planks and variations, suitcase carry)

·       Anti-rotation (pallof press and variations)

·       Rotation (chops with bands or cables, rotational med ball throws, etc)

Is it necessary for everyone to do all of these different exercises all the time? Probably not. But it gives you lots of options to pick from, and you’re probably leaving out one or two categories entirely. Challenge your core in new ways.

2.       How do I train around shin splints?

I can’t talk about treating injuries, it’s out of my scope of practice. BUT you can still train productively with shin splints. Here are some ideas:

·       Reduce running volume and focus on high quality/important workouts

·       Replace your shoes

·       Run on softer surfaces and avoid concrete sidewalks

·       Replace long runs with walking with a weighted vest

·       Use hill sprints for high intensity work – less impact, less volume

·       Train your tibialis anterior and feet for strength and stability

3.       How do I train for an obstacle course?

I’m assuming we’re talking about a PT test obstacle course and not a Tough Mudder or other OCR. Here’s what you need to focus on:

·       Pull-ups, dips, and more pull-ups. Your back, triceps, shoulders, and grip can never be too strong. Muscle-ups as well when you’re stronger enough and if your shoulders don’t mind them. Use various grip implements for pull-ups.

·       Basic jumps and explosive lower body work. Don’t get fancy.

·       800-1200m intervals to develop high intensity endurance

·       Long slow endurance training to develop the aerobic system

·       Agility work – various up-and-go drills, cone drills, etc. Make the drills similar to whatever is involved in the course (low crawl, balance, etc). Probably can stick with set patterns rather than random reaction time drills.

·       Mobility work – bear crawls, low crawls, and ground based mobility drills could be helpful as a short warm-up.

4.       Is it bad to get really sore after a workout?

It shouldn’t be debilitating. It’s a balancing act; you want to do enough to stimulate the body but not so much that you overwhelm your ability to recover.

I go by performance – if I’m sore but I can still do what I’m scheduled to do for the next workout, I’m good. If the soreness is majorly affecting my performance, we probably need to reduce the volume a bit until the body adapts to the workload. It’s a constant evolution and learning process.

 Also keep in mind that things like life stress, lack of sleep, poor nutrition, etc all have an effect on your ability to train. Don’t be afraid to back off during times of extreme life stress.

5.       I feel sick when I work out in the morning after eating. Is it ok to work out on an empty stomach?

It isn’t ideal but I’ve done it in the past. Try to find something to eat that’s easy on your stomach. I like 1-2 hard boiled eggs and a bit of white rice. Peanut butter is also a great option, as are energy bars. It doesn’t take much to get you through a 1 hour workout but you’ll notice a big difference in energy levels if you eat first.

6.       What’s the benefit of deficit deadlifts?

Deficit deadlifts are just normal deadlifts done while standing on an elevated surface, like a plate, board, box, etc. They increase the range of motion on the exercise since you have to bend over further to reach the bar.

They’re useful for a few reasons:

·       Provide a slight exercise variation to allow for increased deadlifting volume per week while minimizing overuse aches and pains from doing the same thing over and over.

·       The larger range of motion helps train the bottom of the movement. This can be useful if your deadlifts are slow off the floor.

·       The larger range of motion also forces you to use less weight. This also can help with minimizing aches and pains while increasing volume to increase the stimulus on the body.

**Thanks for reading. For more Q&A’s, follow me on Instagram @mjttraining or just shoot me an email**

If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me

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