Category — core training

If we approach training from an injury standpoint, we know that injuries are a result of training too hard, training too little, or accidents.  Well, two of those three scenarios we have control over (over and under training).  Time and again I have observed fitness enthusiasts and coaches who prescribe core training, but don’t really educate their trainees on how to actually perform core exercises properly.  This week’s edition of the Performance Training Blog aims to address this issue.

The first thing to understand is that core strengthening is absolutely vital to maximizing training potential.  People who deal with lower back, hip, and trunk aches and pain can often trace the roots of these problems to the mid section of the body (or lack thereof).  Core training stabilizes the trunk (which is constituted by the hips to the shoulders).  It further allows a more efficient and maximal application of force and power through the appendages.

What does all this mean?  Think of it this way.  If you shot a cannon from a canoe, how easy would it be to hit a target?  Not very!  The reason is the base of support for the cannon is in an unstable environment (the water).  Now consider firing the same cannon that has been securely anchored to cement.  Our accuracy is going to increase tremendously.  This is akin to performing exercises with a weak core musculature; mechanical efficiency and power application are diminished.

That being said, let’s figure out how to properly perform two basic core exercises:  the crunch & situp.  When performed correctly, these exercises are an effective, basic way to develop the abdominal musculature (which is on the front side of the trunk).  It should be noted that a crunch involves contracting the abdominals, but keeping the lower back in contact with the ground.  A situp also involves the abdominals but further recruits a second muscle group – the hip flexors.  The situp entails lifting your entire trunk off the ground until your elbows or forearms contact your thighs.

When performing the crunch or situp follow these guidelines:

1. Activate of the abdominals.
2. Curl the upper body off the ground
3. Pull the lower back off the ground (when doing a situp)
4. When returning to the start position, the lower back should be the first to touch the ground.  Avoid excessive lordosis – “snapping” the lumbar spine into an arched position.
5. If you notice during a situp that you are unable to return to the ground with the lower back first, you have reached your maximum level of fatigue for the abdominals.  Continuing on beyond this point can potentially cause pain or injury in the lower back.

Contrary to popular rumor, abdominals are muscles that adapt and react the same as any other group.  If you have ever heard someone say ”you can workout your abs everyday,” this is not true.  Some abdominal work during workouts is OK.  But working the midsection in a high intensity, high repetition manner repeatedly can and will lead to injury of the back or other muscles.

Core strength training should be included as part of a regular exercise regimen between 2-4 days/week.  This allows for adequate physiologic adaptation and recovery time between workouts.  These types of exercises are great for warm-ups and cool-downs, or even a dedicated training session.  The trick is to mix up the exercises to prevent boredom.  Just remember to follow the guidelines presented in this article to help minimize the risk of potential injury!

In the theme of the New Year, this week our exercise focuses on working the core, and promoting strength and stability from head to toe.  The stability ball is a great training tool, and a relatively inexpensive one, too!  You can pick one up at your local sports or department store usually for less than twenty dollars.

The stability ball provides a unique challenge in that it requires you to focus on balance and activation of your midsection.  People often say “I want to build a stronger core.”  Well, have you ever stopped and asked, “what exactly is my CORE?”  The “core” of the body refers to all of the muscles, bones, and joint structures spanning from your knees to mid-chest level.  This is the basis of power generation through the body.  A weak core translates to inefficient force application, and can increase your risk for injury.

Imagine trying to shot a cannon-ball out of a canoe.  It would be very difficult to hit your target because the base of the cannon is unstable.  Conversely, firing a cannon that was clamped down to a cement foundation would make it easier to hit your target.  The body works in a similar fashion – if you try to apply force through your appendages (arms and legs), but your core is weak, much of that power is lost.

I constantly try to explain this to parents, coaches, and athletes.  For example – when a football lineman comes out of his stance to deliver a block he is generating tremendous amounts of force through the legs.  HOWEVER, the point of impact is usually the hands or shoulders.  That power has to find it’s way to the impact zone somehow, and that is through the back and trunk.  If you have a weak core, it is sort of like taking a soda can and crumpling it up when you step on it; your body folds up like an accordion.  Conversely, if you have a strong core it would be akin to running into a door with a steel battering ram -   all that power is applied to the target.  Think how this can effect sports involving clubs, bats, or sticks – the more power you have in your trunk the more accuracy and velocity you should have on a shot or swing.

All right, onto our exercise, the SUPINE STABILITY BALL BALANCE.  It should be noted that this exercise is meant to be held in a static (motionless) position.  The length of time you hold the position is largely dictated by your conditioning level.  Generally speaking 30 seconds is a good place to start.  As you improve, you can lengthen the time out to as much as 2 minutes (or break it up into 2 sets of 1 minute, or more!).

1.  Begin lying on your back with your heels placed on the center of the ball and your hands at your sides.

2.  Lift your hips off the ground and maintain balance.

3.  You can use this progression to increase the challenge:

Click to enlarge

1.  Hands down (picture 1)

2.  Elbows down (picture 2)

3.  Arms crossed on the chest (picture 3)

4.  Eyes closed

5.  Repeat the same progression using a single leg