PERSONAL TRAINING FOR PERFORMANCE CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA
CORE TRAINING: INCORPORATING CIRCUITS
Training the core or abdominal region of the body is an important component to include in a strength and conditioning program. This can be accomplished through several methods. The core may be challenged when performing traditional exercises like the squat or power clean, or the program routine can challenge the core by including exercises that are specifically designed to train the core region of the body. These will range from bodyweight crunches on the floor, resistance machine exercises, medicine ball exercises, and stability ball exercises. Core training should vary and be challenged with multiple modalities, different intensities, and in multiple planes of motion, which will target major areas of the core (Table 1) (2). Incorporating circuits with different movement patterns or multiple pieces of equipment is an excellent way to keep program ideas fresh, increase intensity, increase tempo, increase volume, and keep the client engaged and motivated with fun and challenging exercises. Improved balance, core stability, and power through the hips and abdominal region are just a few of the benefits that can be achieved by training the core (1). These improvements can lead to a stronger and more stable individual from head to toe, potentially decreasing the risk of injuries while participating in activities that are physically challenging (1,2). Once the individual has acclimated to multiple variations of an exercise and has been instructed properly on several pieces of equipment or modalities, these may be grouped together to develop circuits. This grouping will increase the overall intensity and volume for the exercise; combining multiple exercises using a medicine ball is an excellent example of utilizing a core circuit while increasing volume (Table 3). The following are three examples of core circuits that can be incorporated into a program: client will catch the ball, go back and tap the ball to the ground creating an eccentric load on the core. Then, quickly and explosively return the ball following through with the arms. The concentric toss back is done with one movement with the hands over the head (it is not a sit-up followed by a chest pass). • Seated Rotation: Left and Right (Figures 3 and 4) The client will start in a seated position with their le ?????????????????????????????????????????????????????????????????????Q????????????????????????????????????????????????Q??????????????????????????????????????????????????????????????????????????????????????I?????5???????? ????Q?????????????????Q?????????????????????????????????????????????????????????????????????????????????????????M?????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????(+??$()?]!0??5%
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