Systematic Athletic Development Principle Four - Train core strength before extremity strength
Train core strength before extremity strength. The Core is an integrated functional unit consisting of the Lumbo-Pelvic-Hip Complex, the Thoracic and Cervical Spine. It is a Muscular Corset that lends integrity and support to the body. The Core is where all movement is modulated. The core works as an integrated functional unit that accelerates, decelerates, and dynamically stabilizes the body during movement. All movement is relayed through the core. The core is in effect a swivel joint between the hips and the shoulders which:
1) Allows the entire body to accelerate the limbs
2) Allows the entire body to decelerate the limbs
3) Allows the entire body to support a limb.
The fundamental underlying philosophy is that all training is core training. Without a fully functioning core, efficient movement is not possible. The core is involved in all movement as a major factor in control of movement. We need to rethink how we are training core in the light of the above stated philosophy. Conventional wisdom would have us doing much of our training in prone and supine positions while emphasizing drawing in or sucking in of the stomach muscles in order to activate the internal obliques and transverse abdominis. That is fine in theory, but in practice we need to look at how the core functions as one of the largest links in the kinetic chain.
The body is a link system; this link system is a kinetic chain. Functional core training is all about taking advantage of this linkage – it is how all the parts of the chain work together in harmony to produce smooth, efficient patterns of movement. Movement occurs from “Toe nails to finger nails” with all the segments working in harmony to produce smooth efficient movement.
In order to truly understand core function in the context of function of the whole body we must shift our focus away from individual muscles to integrated movements. Focus on the Transverse Abdominis and the Internal Obliques as key core muscles is fallacious thinking because the brain does not recognize individual muscles; those muscles are two muscles among many that contribute to efficient core function. The brain recognizes patterns of movement, which consist of the individual muscles working in harmony to produce movement. It is unreasonable to think that two muscles could play such an important role that they are more important than any other muscles. According to McGill: “The muscular and motor control system must satisfy requirements to sustain postures, create movements, brace against sudden motion or unexpected forces, build pressure and assist challenged breathing, all while ensuring sufficient stability. Virtually all muscles play a role in ensuring stability, but their importance at any point in time is determined by the unique combination of the demands just listed.” (McGill Pp 144)
Gravity and its effects must be a prime consideration when designing and implementing a functional core training program or we are not preparing the body for the forces that it must overcome. Therefore we must be aware of our orientation to gravity when we are training the core. When standing we are parallel to gravity, when lying and seated we are perpendicular to gravity. The demands of the respective sports will dictate to us the primary body position where we will train the core. For the many sports the majority of core training should be in standing and moving positions that stimulate and activate the core in patterns that reflect the demands of the game.
In designing a core training program and selecting the exercises carefully consider all of the following:
Demands of the Sport
Demands of the event or position
Physical qualities of the athlete
Dynamic Postural Analysis
Injury History
Performance & Training History
As in any good training program progression is the key. The foundation of an effective core training program is a few exercises mastered and done well. Chose exercises that work the core in all planes of motion:
Trunk Flexion and Extension (Sagittal Plane)
Lateral Flexion (Frontal Plane)
Trunk Rotation (Transverse plane)
Combinations (Tri-Plane)
Catching (Dynamic stabilization in all three planes)
For the purposes of effective program design and efficiency the core exercise classifications are as follows:
Stabilization
Flexion/Extension
Rotation
Throwing/Catching
Core training should be incorporated daily throughout training year. Volume & intensity should be regulated in concert with the total workload in all components of training and the objective of that particular training cycle.
Volume Guidelines - Because of the structure and function of the core relatively high volumes are necessary to stress the area in order to achieve any significant training adaptation. For rotational movement the exercises are usually done in sets of 20 repetitions. For total body throw the rep range is usually 6 to 10 repetitions. For wall throws or partner throws the repetitions are 20.
Number of exercises - Range of 6 to 10 exercises in a session with the reps based on the training objective for each session.
Time requirement - 10 to 20 minutes daily for core work. This does not have to be done all in one block. It can be distributed throughout the workout at strategic points.
Where in the workout - Core training can be effectively distributed throughout the workout beginning with warm-up. In Warm-up rotations, chopping, flexion and extension movements are especially effective. In the actual workout the throws should be done as a segment of the actual workout or as an actual workout in order to insure high intensity and proper mechanics. After the workout or for a Cooldown is probably the least desirable time to train the core.
