Combat Ab Training

911 Ultimate Transformation Challenge Champion Dave Wells Creates a New Ab Drill for Core Strength and Definition

"After performing the Combat Ab Training, you may just have a new respect for Drill Instructors like Dave Wells. Especially those who are willing to get down on the dirt with you and do the same exercises!"

If you were to watch Dave Wells, who's a lead instructor at the Aurora Police Academy in Aurora, Colorado, training new recruits today, you'd probably have a pretty hard time picturing the man he was just one year ago. You see, at that time, Dave carried a few extra pounds. 40 to be exact.

Fortunately, he came across the Scales of Justice contest (now called the 911 Ultimate Transformation Challenge) and lost 26 lbs of fat in only 12 weeks. Not only did his results gain him the title of champion, but they transformed how he looks and how he lives his life.

In fact, immediately after the contest ended, Dave continued on and lost an additional 14 lbs in only three weeks.

"I'm one of the lead drill instructors at the training academy," he says. "We run a very military type of academy, where there's a lot of yelling and a lot of physical activity. I was always yelling at the recruits to perform physically, but I was unable to do so with them. So I was being a hypocrite."

"Once I started getting back into shape, I saw that I was able to work hard with them instead of just yelling like a coach on the sideline," he continues. "That was a big deal. I think people respect you more if you're down in the trenches with them doing the same things you're asking of them."

So we asked Dave if he could what type of ab training he would create for his recruits.

"I would just put them through the same paces I put myself through," he replied. "I call it my Combat Ab Training. And it will work your gut harder than you've likely ever worked it before."

Here's how Dave trains his abs. It's one heck of a hardcore workout, guaranteed to help you bust your gut...

Combat Ab Training Exercises

Exercise #1: Bicycle with Hand Switch

Lie flat on the floor. Raise your legs six inches off the ground, and place your left hand lightly behind your head. As you crunch up, your left elbow and right knee will meet at your waistline. Keep your left leg straight and six inches off the floor. Keeping your abdominals tight, hold for a count of two, and return to start point, where you will switch hands behind your head and now your right elbow will meet your left leg at the top of the movement.

Return to start point. This is one repetition.

Note: This exercise can also be performed with the "traditional" two hands behind the head position.

Bicycle with Hand Switch

Exercise #2: 6 Inches, Out, 90 Degrees

Lie flat on the floor with your hands palm down by your sides. Keeping your legs locked and straight, raise your feet six inches off the floor. Hold this position for five seconds, and then without resting, spread your legs as wide as possible while keeping them six inches off the floor for another count of five.

Without resting, bring your legs and feet back together and raise them to 90 degrees for five seconds. This sequence is one repetition. Return to the first position, with your legs straight and six inches off the floor, and repeat cycle.

Note: Once you start, your legs and feet never touch the floor.

Exercise #3: Weighted "V" Pulse-Up

Lie flat on the floor with your arms extended 90 degrees toward the ceiling holding a plate, dumbbell, or weighted ball above you. Keeping your legs locked and straight, raise your feet 6 inches off the ground. Squeeze your abdominals as you pulse up into a "V" position, and hold for a count of "one-one thousand."

Return your upper body to the floor without lowering your feet. This is one repetition. Repeat exercise.

Exercise #4: Weighted Flat Pulse-Up

6 Inches, Out, 90 Degrees

Lie flat on the floor with your arms extended 90 degrees toward the ceiling holding a plate, dumbbell, or weighted ball above you.

Keep your legs locked, straight, and flat on the floor. Squeeze your abdominals as you pulse your upper body toward the ceiling. Your shoulders should come four to six inches off the floor. Hold for a count of five. Keeping constant tension on your abs, return to the start point. This is one repetition. Repeat exercise.

Exercise #5: Elevated Straight-Leg Oblique Crunch (ESLOC)

Lie on your right side. Place your left hand lightly on the side of your head. Place your right hand palm down on the floor next to you. Keeping your legs locked and straight, move them forward of your body to approximately 30 degrees and raise them six inches off the ground. Squeeze your abdominals and perform an oblique crunch keeping your legs straight and elevated. Hold this for two counts. Keeping constant tension on your obliques, return to start point. This is one repetition. Repeat for reps. And then repeat process on left side using the same form.

Note: DO NOT pull on your head and neck while performing exercise.

Exercise #6: Weighted Russian Twist

Sit on the floor and position your body in a half sit-up. Using both hands, hold a plate, dumbbell, or weighted ball directly in front of you. With your arms locked in this position, rotate your torso to the right, touch the weight to the floor, and squeeze your abdominals. Hold for the count for "one-one thousand, two-one thousand."

Return to start point and repeat on left side. Alternating from right to left is one complete repetition. Repeat.

Exercise #7: Lying Swiss Ball Exchanges

Weighted "V" Pulse-Up

Lie flat on the floor with your arms extended over your head holding a Swiss ball. Raise your feet six inches off the ground. Squeeze your abdominals as you crunch up. At the same time, raise your legs 90 degrees, and place the Swiss ball between your feet.

While holding the Swiss ball with your feet, lower your legs until your feet are just six inches off the floor. Reverse the cycle raising your legs to 90 degrees and passing the Swiss ball back to your extended hands. Lower your now empty legs back to the six-inch position, while your torso returns to the start point. This is 1 repetition. Repeat.

Remember: Keep constant tension on you abdominals for the entire set.

Exercise #8: "Wheel of Doom"

Start kneeling with your hands on a "power wheel." While tightening your abs, roll the power wheel directly out in front of you. Try and get as parallel to the floor as your strength will allow. Return to start point. This is 1 repetition. Repeat.

Note: This is a very difficult and strenuous exercise and will work your entire core as well as your arms, chest, and shoulders.

Exercise #9: Side-to-Side Power Wheel

Start kneeling with your hands on a "power wheel." While tightening your abs, roll the power wheel at a 45-degree angle to your right. Try to get as parallel to the floor as your strength will allow. Return to start point. Using the same mechanics, roll to the left side and return to start point. This is 1 repetition.

Training Tip: Prior to starting exercise, you can use tape to mark your "goal rolls" on the floor. Then during the exercise, try to reach these markers with the wheel on each rep.

Putting It All Together

Weighted "V" Pulse-Up top position

Combat Series:

Bicycle w/ hand switch: 15-20 reps
--30 Second Rest--
6'- Out - 90: 10-12 reps
--30 Second Rest--
Weighted "V" Pulse-Up: 10-12 reps
--30 Second Rest--
Weighted Flat Pulse-Up: 10-12 reps
--30 Second Rest--
ESLOC: 10-12 reps each side
--30 Second Rest--
Weighted Russian Twist: 10-12 reps
--30 Second Rest--
Swiss Ball Exchanges: 8-10 reps
--30 Second Rest--
Wheel of Doom: 8-10 reps
--30 second Rest--
Side-to-Side Power Wheel: 8-10 reps

Combat Elite Series:

Weighted Flat Pulse-Up

"If you haven't puked yet, rest 180 seconds and repeat," instructs Dave.

Dave does this workout three days per week before doing his cardio workouts (on Tuesdays, Thursdays, and Saturdays). Typically he does this routine for four weeks and then gives his abs a two-week break before punishing them again.

After performing the Combat Ab Training, you may just have a new respect for Drill Instructors like Dave Wells. Especially those who are willing to get down on the dirt with you and do the same exercises! "And if it's any consolation," Dave adds, "I can only get through about 80% of the 'Combat Elite' series myself." Yes, it's that tough!

So give this routine a try and then let us know what you think. Visit the Real Solutions Message Board to sound off.

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