Now that I have covered the basics of what should be known about the core to properly train the core, its time I got into the meat and potatoes of training….PROGRAMMING. I am going to give a basic overview of how I set up my core training programs. This is only one of many different ways to program for the core and it’s definitely the only way that I use but it is the way that will work for just about everybody.
I set my programs up to train the core first before the resistance training part of the workout. Many people will disagree with this, but unless you are doing maximal deadlifts or squats then ignore them. For most of the population it is more important to work your core as your priority (see back pain statistics in part 1). Sure doing the core first is going to make it so you aren’t going to be able to lift as heavy as possible, but for the segment of the population this is geared for that is trivial because Fitness Enthusiasts aren’t seeking a new PR (Personal Record) in the deadlift. Their goal should be to feel better and move better. So now to get back on track, next is how to train the movements. I do this by setting my workouts up like this:
- Saggital (front and back)
- Frontal (side to side)
- Transverse (rotation and/or anti-rotation)
Next is to put the needs analysis into the program, this means that the first thing to be trained is stability
- Saggital Stability(front and back)
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
- Frontal Stability(side to side)
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
- Transverse Stability (anti-rotation)
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
All of this training is basically “anti-movement training” for the core and gets the body ready for resisting unwanted core movement during core transfer of force in functional activities. Posture Posture Posture !!! Remember that the ability to maintain proper posture will increase biomechanical efficiency and neuromuscular efficiency (stronger mechanical levers and higher muscle activation).
Now let’s move onto the Movement training section. I have 3 tests here for the clients that I train, to see if they are ready to move out of stability.
- If my clients can’t do a perfect plank for 60sec then they have no business doing anything else.
- If they pass that then they have to be able to do a perfect side plank for 60sec or they have no business moving.
- If they can’t do 10 perfect single leg glute bridges without over engaging the hamstring (hamstring cramping) then they have no business progressing yet.
Once these test standards have been met satisfactorily I will start to program for strength in core movements. My set up is pretty much the same as far as program set up, this makes it easy to just plug in the appropriate exercises (see next post) at the right time for the right goals. So here it is again, the basic template.
- Saggital (front and back)
- Frontal (side to side)
- Transverse (rotation and/or anti-rotation)
Next I set it up with movement strength parameters. In order to do this I will have to look back at the needs analysis of the movement system so it is reflected in the set up. This is deceleration and eccentric loading.
- Saggital Strength Deceleration
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
- Frontal Strength eccentric loading
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- Stable before unstable
- Transverse Strength Deceleration
- Static before dynamic movements(emphasize control of posture before moving up to dynamic)
- Simple before complex movements
- stable before unstable
Once the core is stable and able to decelerate and withstand eccentric loading without making postural distortions, it’s time to move on to the next phase of the program. Going back to the needs analysis the one thing that hasn’t been included is acceleration. This is probably what most people think about when someone mentions core training. I am talking about the power phase of core training. In this phase everything is as explosive as possible while still maintaining proper body alignment. Again, this is the same basic set up to allow switching exercises in the template without having to reinvent the wheel.
- Saggital (front and back)
- Frontal (side to side)
- Transverse (rotation and/or anti-rotation)
Now I just set it up for the power phase for acceleration training.
- Saggital Power Acceleration
- dynamic movements(emphasize control of posture before)
- complex movements
- Stable before unstable
- Frontal Power Acceleration
- Static before dynamic movements(emphasize control of posture)
- complex movements
- Stable before unstable
- Transverse Power Acceleration
- dynamic movements(emphasize control of posture)
- complex movements
- stable before unstable
Notice the removal of static and simple movements. There is nothing static in acceleration it’s a movement and it’s explosive. Simple movements are removed because this is an advanced level and at this level it’s time to put it all together with complex movement patterns that increase intra and inter muscle coordination (how motor units are recruited and how muscles work together to form coordinated movements).
I have presented the basics of what is needed to be able to design a core training template but there are other variables that need to be addressed as well. When designing anything out remember the acronym FITT, it stands for Frequency, Type, Time, and you can throw Enjoyment and Results oriented in there if you wish for FITTER as the acronym.
Frequency is dependent upon level of training, training phase, volume, and intensity. For example if somebody is just starting out and that person is doing 1 set of 10 reps for 3 different exercises then it is not only possible to train every day but necessary in order to get a training effect. After the low volume comes the moderate volume of 2 sets of 10-20 reps per exercise. For this increase in volume I recommend that the person go to an every other day program, and will stick with that all the way through all the phases of training.
Intensity usually corresponds to amount of weight when talked about in reference to working out, but it is actually a number of different variables that can be manipulated. Some variables that fall under intensity are: rest between sets and exercises, speed of movement, amount of weight, and level of proprioception (stability of surface). Some of these are built into the template above and rest time is chosen according to the goals of the overall program, for example, Vertical loading or Horizontal loading (straight sets of same exercise before moving on to the next exercise or doing circuits).
Type is goal and phase specific and is covered in the above template.
Time takes on two different meanings here. The first meaning is time under tension and the next is length of the workout. TUT(Tim Under Tension)follows the format of down phase of movement- isometric hold phase of movement, up phase of movement and looks like this TUT ( 3-2-1) for beginners in stability, TUT (2-1-X) for strength phase, and (X-X-X) for the power phase. (X stands for as fast/explosive as possible)
Enjoyment is just do what you think is the most fun but yet effective.
Results oriented refer to goal specific exercises. Choose exercises that emphasize the goals specified. Don’t do crunches for stability or long plank holds for strength…that just doesn’t make any sense.
The next post is on exercise selection and plugging them into the above template so stay tuned on how to put it all together.
If you would like me to program a workout for your core or any goal that you have contact me today to set up your free consultation.
Contact information:
Shawn Fears
907-347-7863
s.fears@hotmail.com
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