"Core" Training with the Bosu Ball

I always find it amusing when I see trainers make their clients do bicep curls or lateral raises on a bosu ball, or even worse, an upside down bosu ball because it works their "core." Core strength is defined as midline stability through functional movement. So as long as you have the capacity to maintain a rigid midline (core), then you are working your core. You do not need to do exercises on a bosu ball because it's not functional. Doing exercise on a bosu ball will only make you better at doing exercise while balancing on a bosu ball! Unfortunately, in life, we will never have to balance on a bosu ball ever outside of the gym! If you want better balance, let's say...for ice skating, well then the best plan of action is to ice skate and get better at it! Good balance on the bosu ball will not transfer to better balance on skates. Better balance on skates transfers to better balance on skates.

Furthermore, doing exercises on the bosu ball means that you won't be able to lift as much as you would on the ground. Therefore, your power output and work capacity are decreased because you are lifting less weight, which means doing less work. Remember, power=work/time or (force x distance)/time And we never want to compromise our power output for anything.

WOD:
6 Rounds For Time:
M: 40#DBs W: 20#DBs
6 Front Squats
6 Strict Press
6 Back Squats
6 Push Press

Endurance:
+ 5 Hours After WOD
Run 2 Miles
Max Effort