CORE TRAINING: INCORPORATING CIRCUITS
• Seated Chest Pass (Figure 7) The trainer will stand directly above the seated client holding their legs together. The client will lean back at a 45-degree angle. The trainer will toss the ball to the chest and the client will then explosively perform a chest pass back to the trainer. Seated Overhead Toss (Figure 8) The trainer will stand directly above the seated client holding their legs together. The client will lean back at a 45-degree angle. The trainer will toss the ball behind the client’s head and the client will catch and return the ball back to the trainer, performing a triceps extension movement. • Landmine Rotation (Figures 17, 18, and 19) The client will start in an upright position holding the bar out in front of the chest with arms extended. The client should let the hips, knees, and ankles move freely and in an arcing movement, and rotate the end of the bar to one side while keeping the arms slightly bent at the elbows. Repeat and rotate the end of the bar to the other side. The client should follow the end of the bar with their eyes to maximize rotation. ?
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REFERENCES
1. Handzel, T. Core training for improved performance. NSCA’s Performance Training Journal 2(6): 26-30, 2003. 2. Williams, C. Core training: Partner-based medicine ball training. NSCA’s Performance Training Journal 10(5): 9-16, 2011.
MULTIPLE EXERCISE CIRCUIT
The following core circuit will include four different pieces of equipment and target multiple planes of motion. The first exercise will use manual resistance and target the frontal plane, the second will use suspension training to target the sagittal plane, the third exercise will be a functional trainer chop in the transverse plane, and the fourth will be a landmine rotation targeting the transverse plane. • Manual Resistance: Overhead Reach (Figures 11 and 12) The trainer will hold on to one end of the strap while the client, with the handles directly over the head, will lean over maintaining body position in the frontal plane. Resistance should be applied to provide a challenge while maintaining form and technique. Suspension Training: Fallout (Figures 13 and 14) The client will start in an upright position, chest out and shoulders back, with the handles at waist level. With the arms extended and elbows slightly bent, the client will bring the handles in front of the face while flexing at the shoulders. The client should keep the back flat and neutral, and the hips straight. Do not let the hips cave or rise too much. Finish with the hands above the head in a diagonal line. Range of motion will be determined by the strength of the core and the flexibility in the shoulders. Functional Trainer Diagonal Chop (Figures 15 and 16) The client will start with the handles slightly below the waist on either side of the body; feet should be shoulderwidth apart and toes straight ahead. Next, the handles should cross the hips and shoulders in a diagonal pattern, and the client should follow the handles with their eyes through the movement to maximize full range of motion.
ABOUT THE AUTHOR
Chat Williams is the Supervisor for Norman Regional Health Club. He is a past member of the National Strength and Conditioning Association (NSCA) Board of Directors, NSCA State Director Committee Chair, Midwest Regional Coordinator, and State Director of Oklahoma (2004 State Director of the Yea ?K?H[ ?? ?\??Y? H???H\???[ ?Z[?\??X?X[[?\?\???\
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