Anyone ever hear of or try this program? 'Round about 1990 I was looking for ways to get back into shape. I think i had just started back into road riding and thought that 15 miles a few times a week was a big feat. I ran across this book called Gut Busters, real simple read, complete with cheesy before and after pics of mainly guys in ballhugger shorts. Got to remember, this was the era of Miami Vice and all so it was the fashion. I have done the program on and off over 15 years , mainly in the winter mos. as part of a conditioning program. Currently doing it and I see results after 2 weeks. It involves doing a series of stomach core exercises starting with about 6-7 exercises 3 sets each starting with 3 reps each working up to 25 reps 5-6 days a week and then going into a maintenance routine. Math breakdown is the first week you end up doing about 63 reps per session and as you progress through the weeks depending upon when you decide to go to maintenance can do 525 reps per session. I'm currently @ 189 per session.

I bring this up only after reading an article today about cyclists in general having weak core muscles which effects stability, sore backs, etc. I'm not talking about 6 pack abs here, those days are long past me. Just building core stability, turning a spherical shape into a flat oval shape. I'll still have fat on my goot when i reach the peak but it will be flat fat.

sounds interesting. what are the specific exercises? anything out of the ordinary?

sounds interesting. what are the specific exercises? anything out of the ordinary?

My current routine is:

1. crunches..3 sets X 8-10 reps
2. raised knee crunches..(thighs @90* bend to waist) same #sets and reps
3. V sits (crunch and leg raise all rolled into one motion, I do mine with the knees bent, takes stress off lower back) same reps and sets
4. Oblique crunch....roll knees to the left or right, shoulder blades on the floor, crunches same reps and sets
5. Leg lifts, I do mine on a bench with knees bent to take strain off lower back, same reps and sets
6. Knee to chest seated at the end of a bench, leg extended, pull into the chest......same reps and sets

Now the book offers up suggestions and alternate exercises in you have lower back trouble or the current ones are too difficult for you. In putting my whole routine together as a start and finish point.......

week1 3-5reps 3 sets 5-6days a week
week2 6-8reps 3 sets 5-6days a week
week3 9-11 reps 3 sets 5-6 days a week
week4 11-15 reps 3 sets 5-6days a week
Maintenance of 3-4 sessions a week after that

The book suggests maxing out at 25 reps 3 sets 5-6days a week, I am taking mine to 15 and staying there.

My ultimate plan to pull my whole fitness plan together is riding, lifting, and core strength. It always seems that one gets neglected and I fall short of my plan. We'll see if I can keep the motivation.