BUILD ISOMETRIC STRENGTH WITH STATIC HOLDS

BUILD ISOMETRIC STRENGTH WITH STATIC HOLDS

"As I say to the members in the gym, 'Every day is core day,' and it couldn't be more true," says Botsford. "We practice a variety of lifts, presses, pushes, and agility movements that always begin with bracing. As with many activities in life, you must brace through your midsection to support these movements, holding your core stable before beginning the movement."

But what if, like many people, you're just not very good at bracing? Then you need to practice it with moves that both demand and develop isometric strength."One way I build static strength is to practice gymnastic-ring support holds," Botsford says. Using either rings or a TRX-style suspension system, Botsford has athletes hold what is known as a "ring support." Perform the top portion of a dip for 20 seconds, then lower yourself and hold the bottom flexed-arm portion of the ring dip for another 20 seconds. After 30 seconds of rest, repeat for a total of 6 rounds.