CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING
MATTHEW CRAWLEY, MS, CSCS
W
hen people in the fitness industry hear the term “core,”
often they think about the abdominal muscles within
the human body. However, the core is much more than
just the abdominal muscles; it includes the posterior muscles
as well. The core can be defined as the surrounding muscles
that support the spine to provide stability and generate power
during athletic movements (1). Some of these muscles include
the rectus abdominis, internal oblique, external oblique, erector
spinae, latissimus dorsi, transverse abdominis, iliocostalis, and the
multifidus (6). Since so many muscles are involved with the core,
strength and conditioning coaches should focus on developing
all core muscles around a multi-joint exercise and/or movement
strength and conditioning program.
Core exercises, when included in training, should focus on all
planes of motion, and not place excessive stress on the lumbar
spine. Choosing specific exercises should be a point of emphasis
because the core musculature has a stabilizing role when an
athlete sprints, jumps, cuts, lifts, or moves in general or in
competitions. Core exercises may help increase the rigidity
and strength of the stabilizers of the spine under external
loads, helping muscles transfer force and overcome resistance
of the functioning limbs (4). Core muscles, like all muscles,
should be stressed to the point where they must adapt to the
unaccustomed demands (1). In order to adapt to the demands
and produce the desired physiological response, the goals of the
athletes should be considered when selecting core exercises to
include in programming.
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COMMON CATEGORIES
When programming for the core there are several parameters to
consider. Common categories strength and conditioning coaches
should be aware of include strength, endurance, stability, and
power. Laying the foundation of core strength is critical when
developing an athlete through training.
The ability of an athlete to transfer force from the feet, through
the legs, to the midsection, and all the way to the upper body is
important for athletic performance and strength development (3).
Heavy resistance and low repetitions can help increase strength
and power of the core musculature (5). An example of this transfer
of force would be the deadlift exercise, which traditionally involves
a slow, yet methodical vertical pull that requires a transfer of force.
A progression would be the power clean variation from the floor,
which will use the deadlift motion and then switch gears for the
second pull to generate more force production.
Endurance is integral to all sports because it also helps lay the
foundation to increase the work capacity of the athlete. Higher
repetition sets assist to help develop aerobic fitness levels with
the individual. According to Buddy Morris, the Head Strength and
Conditioning Coach for the Arizona Cardinals National Football
League (NFL) football team, core training for football should be
done in circuit style for 150 – 500 repetitions to enhance aerobic
fitness, work capacity, and endurance in the muscles trained (4).
Obviously, this example applies specifically to the football athletes
trained by Morris. However, this can also be an effective recovery
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