Jes Reynolds…Your Fitness Coach

Core strength training is a popular term with a few very different definitions. Athletes and coaches tend to look at core exercises as a method of improving athletic performance, while general fitness enthusiasts and body building oriented people tend to use core strength training as a means to develop the look of six pack abs.

The two only overlap because the core does consist of the rectus abdominus (six pack ab area) so ‘working the abs’ is a part of core strength training. When training your core for athletic performance you train yourself to activate muscles used to stabilize the spine, hips, and pelvis while performing other tasks such as weight lifting or explosive movement.

Core Musculature

Abdominals: Rectus Abdominis, Transverse Abdominis, Internal and External Oblique’s
Spine: Erector Spinae, Quadratus Lumborum, Iliopsoas, Psoas Major, Trapezius

These are not the only muscles used in core strength training but they are the muscles that work together to stabilize the spine. The theory behind strengthening these muscle groups through both conditioning and weight training (core strength training) is to maximize upper to lower body (or lower to upper body) transfer of strength during many sporting activities.

General Benefits of Core Strength Training Benefits

• Improved proprioception (body awareness)
• Improved balance & stability
• Increased total power output
• Reduced risk of injury

Benefits of core strength training to the athlete
Core strength training differs from many traditional weight training routines by working the lower back, abdominals, and spinal stabilizers in unison with strength movements of the upper and/or lower body.

During athletic movement the whole body works as one unit to complete its intended task, whether it be running, throwing, catching or shooting. Core strength training is a method for replicating the simultaneous muscular stimulation required to perform these tasks. By replicating these movements in the gym, the athlete trains his/her nervous system and musculature to fire the appropriate muscles in the appropriate sequence, with more strength and power than before.

Core Strength Training Steps for the Athlete
If you would like to use core strength training to improve your performance for a specific sport, I recommend the following:

• Analyze your sport and see what different types of tasks are required.
• Does your sport require speed, power, agility, vertical jump, etc.?
• Once you break down the different skills required in your sport, begin to include them in your weight training and conditioning routine.  Additionally, be sure to include strength exercises that challenge the core while simultaneously isolating other muscle groups.

To learn more about core strength training, stay in touch with me by becoming a Facebook fan, I periodically post general health and fitness articles of interest as well as offering basic fitness tips for fans. If you would like to create your own core strength training program, send me an email at jes@jesreynolds.com.

In my experience, some of the most simple exercises can be the most challenging.  Since the exercise I’m demonstrating here, a side plank with a medicine ball only requires body weight and a medicine ball it looks pretty straightforward and kind of easy (ok maybe not easy…easy-ish?). Noooo, this one is, I would say, pretty challenging (and fun!).

I’d like to start by saying that I didn’t invent this exercise or anything (at least I don’t think), but I haven’t seen it demonstrated very often, nor have I seen it documented. But one day I just decided to start doing it. I had already been incorporating the basic side plank (from yoga) into some of my strength training routines, and had clients doing it as well. Then at some point I decided that I needed an additional challenge into the core strength portion of my workout. And a new exercise was born (haha!)

In order to perform this exercise, you need to have totally mastered the basic side plank.  And by mastered, I mean, you need to be able to hold it easily for quite a while, without wobbling around AT ALL.  You need to be able to keep your leg up in the air and be able to totally balance and control your body, lining up both feet and hands along the same plane and maintaining the neutral posture throughout the designated time.

 
Even once you have the ability to do this, adding the ball is very challenging and should only be attempted with guidance from a trainer or fitness expert who has both the ability to perform the exercise and teach you how to progress yourself safely from the basic side plank into the side plank with a ball while using appropriate form.  Use of the ball puts a dramatic demand on the wrist joint and also requires the ability to grip the ball really well.  In addition, the movement of the ball during the exercise requires quite a bit of control in the forearm and can put some torque on the elbow (do not attempt this exercise if you have tennis elbow).

Building up the ability to perform this exercise correctly takes some time.  Start with the basic side plank using a straight arm and progress to lifting and holding the leg away from the body.  Once you have mastered that, I recommend seeking guidance before adding any type of unstable surface into the movement as the element of risk can cause minor injury to wrist or elbow.

This exercise is part of my core strength training routine.  I typically use it during a back & core workout or during a total body workout.  Since it’s a rather unique movement, there is no rule as to when/how you could incorporate an exercise like this into your routine.  The main thing about this and other similar exercises is to have fun and challenge yourself when creating workouts.  Remember to work within your limitations and then push slightly beyond without trying to catapult yourself to far ahead (as this often leads to pointless injuries).  If you would like help learning how to do this or other core strength training exercises, send an email to jes@jesreynolds.com and let me know.