I have a good understanding of core training, but since it is so evolutionary and has been broken down into core stability, strength, balance and activation. I would like you to give me some examples of each with more emphasis on core activation.
The concept of periodization of strength training is well researched in its effectiveness of improving performance, strength, & physique goals. Combined with an "INTEGRATED" philosophy, there is a remarkable reduction in the risk of injury/overtraining as well. Basic periodization (FLEXIBILITY-->STABILITY-->STRENGTH-->POWER), as it specifically pertains to CORE training is as follows... ...
- An adequate integrated flexibility program will help to correct any muscle imbalances identified during the KCA (Kinetic Chain Assessment).
- This in turn will increase joint range of motion, decrease muscle hyper tonicity, relieve joint stress, and ultimately maintain normal functional length of all muscles.
- The exercises in this level involve little joint motion and are primarily designed to improve intrinsic stabilization and provide optimum neuromuscular control for the lumbo-pelvic-hip complex.
- Generally a 3-9 week duration of training.
- Exercise examples include: Drawing-in progressions, Iso-abs series, & Bridging progressions, etc.
- Isometric stabilization activities are replaced with dynamic concentric and eccentric activities through the full range of motion.
- A multi-planar, multi-dimensional progression is initiated.
- The specificity, speed, and neural demand of the exercises are progressed.
- Generally a 12 week duration of training.
- Exercise examples include: Reverse Crunches, Back Extensions, and Cable chops, etc.
- This phase integrates stabilization and strength into activity specific progressions.
- The entire muscle action spectrum (eccentric, isometric, concentric), and contraction velocity spectrum is utilized during integrated functional movements.
- The individual performs specific exercises at a similar intensity and similar rate of force production that the individual will be exposed to upon return to their "performance" environment. (NOTE: this may be putting shingles on a roof!)
- Generally an 8 week duration of training.
- Please notice how the "SPORT SPECIFIC" exercises come at the very END of the progression, after weeks/months of preparation.
Exercise examples include: Multi-planar/Multi-Dimensional Medicine Ball Tosses, etc.
For detailed program design ideas, please explore the Core Training program Templates in the PTontheNET.com Program Library.
Noah Hittner, BS, CHEK-NLC, PES, RTS, CPT
Founder - " FOUR HEALTH" Nutrition, Fitness, and Lifestyle Coaching