Principles of Core Training

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Principles of Core Training

• University of Massachusetts Boston
• Strength Conditioning
• Timothy R. Morgan, DC

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Core Understanding

• The primary spinal stabilizers, the deep
  abdominal muscles and the intrinsic spinal
  musculature act on the reflex level they
  function predominantly under involuntary control
  less commonly these muscles are voluntarily
  controlled
• Motor programs control these muscles the muscles
  are reflexively driven by movement patterns
• The goal of core training is to automate core
  stability in the presence of musculoskeletal
  symmetry (symmetrical movement patterns, muscular
  balance, symmetrical mobility and stability)
• When properly trained, the motor programming of
  these muscles allows for proper core and spinal
  stabilization the functional performance of the
  torso muscles is sound
• When improperly trained, dysfunctional motor
  programming may result compromising stability,
  strength, and coordination

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Intrinsic Spinal Stabilizers
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Intrinsic Spinal Stabilizers (cont.)
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Extrinsic Spinal Stabilizers
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Extrinsic Spinal Stabilizers (cont.)
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Extrinsic Spinal Stabilizers (cont.)
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Core Understanding (cont.)

• Almost every athletic movement incorporates
  transference of forces from either leg to leg,
  leg to arm, arm to arm, arm to leg all of which
  require the torso to serve as the vital link
• Core training involves both Stability Strength
  Training
• Core strength training is accomplished through
  muscular activity that creates torso or spinal
  movement movement implies mobility, therefore
  training through movement is not stability
  training
• True stabilization programs require neutral,
  stable spinal positions while movement of the
  extremities replicates sport specific demands
  (through the intentional introduction of
  instability via application of external torques).
• The strength of the extremities is not supposed
  to exceed the strength of the core

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Torso Training Basics

• Torso Stabilization
• The initial focus of core training is primarily
  about stability and coordination, and not about
  strength
• Stabilization the act of controlling force the
  primary function of the torso muscles often
  overlooked as it is not a motion achieved
  through the interaction of many muscles,
  especially the intrinsic spinal muscles
  (multifidi and rotatores) and the transverse
  abdominus basic stabilization exercises are
  typically carried out in one of following
  positions
• Standing
• Kneeling
• Bridge/Plank
• Quadruped

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Torso Training Basics (cont.)

• Torso Strengthening
• Lateral Flexion primarily the quadratus
  lumborum (QL) and oblique musculature (internal
  and external)
• Rotation an essential component of many sports
  requiring throwing or striking accomplished
  through the cooperative effort of many muscles,
  including the intrinsic and extrinsic spinal
  muscles, obliques, iliopsoas and hip rotator
  muscles
• Flexion/Extension pure F/E of the torso and
  spine is not a common sporting movement,
  therefore this type of training shouldnt
  comprise the majority of a core training program
  F/E achieved through the action of the rectus
  abdominus (RA) and the spinal erectors the
  gluteals and hamstrings, along with hip flexor
  muscles perform

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Core Training Considerations

• All athletic activities require functional core
  stability and strength inadequate core stability
  comes at a cost to the athlete
• Increase incidence of injury, either directly to
  the lumbar spine or more indirectly along the
  kinematic chain or in synergistic muscles
• Poor isometric, eccentric and concentric
  rotational strength
• Poor production of rotational power if the
  foundation is not stable, rotational power is
  lost
• Inefficient transmission and summation of forces
  through the kinetic chain i.e. throwing sports
  and other upper sports requiring transference of
  power from lower to upper body

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Core Training Considerations (cont.)

• Core stabilization exercises should be a
  component of any strength and conditioning
  training program
• Beyond stability training, the extent and nature
  of core power training is sport dependent
• Some sports require greater degrees or rotational
  velocity as compared to others
• High-speed strength rotation i.e. striking or
  throwing often against relatively minimal
  resistance
• Low-speed strength rotation when torso rotation
  is required against greater resistance, i.e.
  powerlifting, wrestling, rowing
• Many sports require a combination of
  speed-strength capacities i.e. track and field
  throwing, football, hockey

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Body Weight Stabilization Progression

• Stabilization exercises can either be carried out
  with repetitions or through timed isometric
  holds.
• Isometric stabilization holds can start at 15
  seconds, or to the point of technical failure
  longer holds can be carried out depending on the
  demands of the exercise and along with strength
  gains. Sets of three isometric holds.
• One thought is that stabilization repetitions
  need to be held for 5 seconds to allow for
  stabilization time.
• Further progression can include the
• introduction of a more unstable
• surface such as a gymball or airex pad

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Medicine Ball Training

• Advantages
• Allows user to train through a sports-general
  position or pattern specific athletic movements
  are easily simulated specific speed strength of
  specific athletic movements is easily replicated
• This type of training bridges the gap between
  conventional torso strength endurance exercises
  and torso power development exercises
• Allows for plyometric training of torso
  musculature
• Teaches summation of forces from ground, through
  torso and through arms trains the torso as the
  vital link in this type of action
• Total body conditioning
• Low tech equipment requirements

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Cable-Column Training

• Advantages
• Training can be carried out in the sports general
  position of standing
• Allows progression from stabilization to dynamic
  resistance exercises
• Wide range of resistance variable angle
  adjustments
• Provides instability through externally applied
  torques, simulating athletic movements
• Depending on cable angle, this type of training
  teaches summation of forces either from the
  ground upward through the torso and arms or
  isolation trains the torso to produce rotational
  strength with purposeful minimization of
• ground-up force production, i.e. kneeling chop

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Organizing Torso Training Program

• With a varied program, torso training can be
  carried out several times per week
• If greater attention is given to neurally based
  core exercises, less recovery period is needed
  between training sessions
• Core stabilization training is more neurally
  based as compared to core strength and power
  training
• Torso training can be carried out at the
  beginning of a workout so that it isnt neglected
  when the athlete fatigues
• Some SC professionals prefer to end workouts
  with core training as to not fatigue out the core
  musculature prior to a strength training workout
  the thought process of this order of exercises is
  to avoid subjecting the athlete to potential
  injury

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Body Weight Progression

• Methods of exercise progression can differ
  according to the athletes response, the
  programs goals, and the program designer
• With strength and power exercises requiring
  set/rep training, Boyles Body Weight Progression
  protocol has the athlete progressing in one of
  the two following formats

8-10-12 Week 1 3 sets of 8
reps Week 2 3 sets of 10 reps Week 3 3 sets of
12 reps
10-12-14 Week 1 3 sets of 10
reps Week 2 3 sets of 12 reps Week 3 3 sets of
14 reps
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References

• Boyle, M, 2004. Functional Training for Sports.
  Champaign, IL. Human Kinetics.
• Cook, G, 2003. Athletic Body in Balance.
  Champaign, IL. Human Kinetics.

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Bridging Exercise Progression