Maximizing Performance Through Core Training

Let me start by stating we do PERFORMANCE TRAINING. Many people confuse what we do with “core training.” Core training is a small component of performance training. It would be like telling a basketball coach that he only coaches dribbling.

In order to better understand core training, we must first define the core. The core is the area from your hips up to your shoulders. We also refer to that region as your trunk. Many people mistaken the core for just the abdomen and lower back, but it also includes the upper back, chest, and hips. With core training, there is a progression we follow. As I mentioned in a previous post on the performance training pyramid, performance training follows a stability, strength, power progression. Core training follows that same progression. First, we start by working on core stability. Next, we train for core strength. Finally, we train the core to produce power.

Core stability is being able to stabilize your spine. Training for core stability requires proper posture. Once proper posture is achieved, we work on maintaining that posture while moving the arms and legs. The ability to stabilize your spine and maintain proper posture is crucial for reducing the potential for injury and increasing power production. A few examples of core stability exercises are side pillar bridges (or side plank), quad oppositions (or bird dog), or a pillar bridge (or plank).

On the other hand, core strength is training the trunk to move with force. The keyword here is move. Core strength is training the spine to move, while core stability requires the spine to remain still. The focus of  core strength is to train the athlete to produce force from the trunk. Common core strength exercises are crunches, sit ups, and back extensions.

Finally, power through the core is achieved by training the trunk to move with speed. The focus here is to train the athlete to be able to produce explosive movements from the trunk. For example, performing an explosive Keiser Lift and Chop or an explosive Keiser Trunk Rotation. These exercises incorporate movement of the trunk with an emphasis on speed.

The ability to stabilize your spine must be achieved before training to move it. As with all joints, failure to properly stabilize it results in an increase in the potential for injury. The proper progressions must be followed in order to maximize performance as well as decrease the risk of injury. As I mentioned in the previous post, “traditional strength programs” focus on increasing the strength of the core without first teaching the athlete how to stabilize it. On the other hand, “functional training programs” focus on stabilizing the core without ever progressing to core strength or core power movements.

Almost every core exercise is a good one, if it is used properly and follows a fundamentally sound progression. Think of exercises as tools, selecting the right tool for the job is essential in getting the job done efficiently and effectively. The wrong tool may still finish the job, but may end up causing more problems in the long run.