Core Training Series, 5

In the final part(5) of this series, I will detail the multi-dimensional aspects of core training. Core stabilization training progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

The athlete can start at the highest level of core stabilization training that she or he can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:



Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:



Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:



Please review all 5 parts of this core stabilization article series. It is critical that you stabilize your core in order to prevent injuries and maximize your extremity (limbs) strength and power.

See Core Training Series, 4

See Core Training Series, 3

See Core Training Series, 2

See Core Training Series, 1

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Mark Dilworth, BA, PES
Your Fitness University
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Core Training Series, 4

In Part 4 of this series, I will detail training guidelines for core stabilization. Prior to starting a core stabilization program, you should have a comprehensive fitness assessment performed by a fitness professional.

Among other benefits, this assessment will identify your muscle imbalances and postural dysfunctions. It is important for you to correct muscle imbalances and postural dysfunctions before you begin an aggressive core stabilization training program.

The goal of the core training program is for the athlete to develop optimal levels of functional strength and dynamic stabilization.

The athlete can start at the highest level of core stabilization training that she or he can control. As with other areas of integrated training, a core training program should be:

1. progressive, systematic, sport-specific and challenging,

2. multi-planar (sagittal, frontal, transverse), multi-dimensional (stabilization, strength, power) and variable (sets, repetitions, intensity, etc.),

3. varied with contraction velocities (different speeds), and

4. varied with modes of training (airex pads, foam, floor, disc, etc.) and body positions.

Core training exercise progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

In Part 5 of this series, I will detail the multi-dimensional aspects of core training.

See Core Training Series, 3

See Core Training Series, 2

See Core Training Series, 1

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Core Training Series, 3

In Part 3, I will detail what research has to say about core stabilization techniques. Integrated fitness training is based on science, empirical evidence and current research.

Low back pain is a major problem for the American population. As many as 75%-80% of adults have experienced significant low back pain. Lack of core stability and strength is the major cause of low back pain. Current research has found the following:



1. People with chronic low back pain have inadequate firing of the transversus abdominis, internal oblique, multifidus and deep erector spinae.

2. Training the abdominal area without proper pelvic stabilization increases intradiscal pressure and compressive forces in the lumbar spine.

3. Core training done without proper recruitment of the tranversus abdominis, multifidus and other stabilizers will lead to the development of muscle imbalances and inefficient neuromuscular control of the kinetic chain (human movement system).

4. People with chronic low back pain have inadequate stabilization endurance. When training the core, the stabilizer muscles (which are primarily slow twitch muscle fibers)are best trained with the "time under tension" method. This method of contraction lasts for 6-20 seconds. This method also improves static and dynamic stabilization.

5. Maintaining the cervical spine in a neutral position during core training improves posture, muscle balance and stabilization. If the head protrudes (forward head) during training, the sternocleidomastoid (anterior neck muscle) is recruited. This can lead to pelvic instability and anterior rotation of the pelvis. When this happens, the eyes re-align and are not level. This will negatively impact the athlete's performance.

In Part 4 of this series, I will detail training guidelines for core stabilization.

See Core Training Series, 2

See Core Training Series, 1

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Core Training Series, 2

In part 1, I detailed the basic muscles of the body's core and their basic function. To begin understanding the complexity of our core and how it relates to overall function we must address the inner unit and the outer unit. These two units work together to allow the athlete to function at the highest levels.

The Inner Unit

The inner unit provides joint stabilization for the spine. If the inner unit does not activate properly, the athlete's spine, pelvis and joint structures are placed in a position that will lead to injuries.

The inner unit consists of the transversus abdominis, multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. Although I will cover the transversus abdominis, multifidus and pelvic floor in detail, the other muscles in the inner unit are also at work.



In Part 1, I detailed how the transversus abdominis is the deepest layer of all abdominal muscles and it is considered your body's internal weight belt. When it contracts, it causes hoop tension around your mid section like a girdle. When the transversus abdominis is working properly, it contracts before the extremities will move.

Bracing your torso will activate the transversus abdominis. If this muscle does not contract, the spine and pelvis is unstable and at high risk of injury. When the spine is unstable, the central nervous system will not recruit the extremity muscles correctly. The extremity muscles assist with functional movement patterns.

For example, if you bend over to lift a heavy load, your transverse abdominis needs to activate in order to stabilize your spine. When it doesn't activate and stabilize, you are at high risk for a low back injury.

When you make a habit of not recruiting the transversus abdominis to stabilize your spine, the joints will begin early degeneration.

The multifidus lies deep to the spine crossing over three joint segments. It works to provide joint stabilization at each segmental level. The vertebrae need stability to work correctly and reduce degeneration of joint structures.

The pelvic floor covers the area under the pelvis. The pelvic floor is critical for the inner unit to work properly. Sometimes, operations for sports hernias cause damage because the inner unit muscles have been cut. Core exercises can rehabilitate, strengthen and tone these muscles.

The Outer Unit

The muscles of the outer unit are: rectus abdominis, external obliques, erector spinae, quadratus lumborum, adductor complex, quadriceps, hamstrings and gluteus maximus.

The transversospinalis group, erector spinae, quadratus lumborum and latissimus dorsi are critical lumbar spine muscles. The other muscles in the outer unit also play a role in core stabilization to dynamically produce force (concentric), stabilize force (isometric) and reduce force (eccentric) in all 3 planes of motion.

If the muscles of the inner unit and outer unit work in isolation, they can not stabilize the athlete's lumbo-pelvic-hip complex effectively. And, this will of course lead to injuries.

In Part 3, I will write about what research has to say about core stabilization techniques.

See Core Training Series, 1

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Mark Dilworth, BA, PES
Your Fitness University
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Core Training Series, 1

Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. THE CORE is your body's center of gravity. Many athletes have sufficient EXTREMITY STRENGTH (limbs), but few athletes display sufficient CORE STRENGTH.

A strong and stable core will maximize your EXTREMITY STRENGTH and POWER. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.

The core muscles are also very important in preventing low back pain. Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.

The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it.

A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury. About 34 muscles support your core which includes the pelvic floor. The major core muscles include:

transversus abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace your torso during an exercise.



external obliques - these muscles are on the side and front of the abdomen and wrap around your waist.

internal obliques - these muscles lie under the external obliques and run in the opposite direction.



rectus abdominis - this is the "six pack" part of the abs that runs down the front of the abdomen.

erector spinae - this collection of muscles runs along your neck to your lower back.

These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness, that is, fitness that is essential to both daily living and athletic activities. A core conditioning program will decrease the likelihood of back and neck pain, incontinence, ruptured disks, muscle and ligamentous strains, all while improving posture.

To understand the complexity of the core and how it relates to overall body function, the inner and outer units must be explained. These units work in harmony, allowing athletes to function at the highest level.

In part 2, I will give a brief summary of how the inner and outer units work.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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