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

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
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

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
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

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
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

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

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
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

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
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

Sports Power Series, 4

The final part(4) in this series will detail popular plyometric exercises. The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity).

Safety concerns during plyometric training are:

1. Proper footwear for the athlete
2. Proper training surfaces (hard surfaces should be avoided)
3. Program design and supervision by a fitness professional

Early training in plyometrics should focus on good technique and landing form. Speed of execution should start only after the athlete has learned proper technique. Failure to follow this protocol will almost certainly lead to injuries. Here are some popular plyometric exercises:

Kneeling Two-Armed Chest Pass


Squat Jump


Two Armed Wall Pass


Broad(Long) Jump


Tuck Jumps


There are literally dozens of plyometric drills and exercises that can be tailored to your sport and position played. Bigger, faster and stronger! Every athlete wants this to happen. Don't rush the strength and power building process!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Sports Power Series, 3

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises. Therefore, certain guidelines need to be followed to prevent injuries during training.

Sport-Specific Movements - The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity).

Functional Strength - You should display adequate eccentric, isometric and concentric functional strength during movements. This allows for optimal neuromuscular efficiency and produces greater force production (concentric contractions).

Also, optimum eccentric strength (force reduction) allows for efficient use of stored elastic potential energy and greater concentric contractions.

Kinetic Chain Structural and Functional Efficiency - When the neuromuscular system performs functional activities (body movements) with the least amount of energy and stress on the kinetic chain, functional efficiency is achieved. When the kinetic chain is properly aligned during static, transitional and dynamic movements, structural integrity is achieved.

Stabilization Strength - Adequate amounts of core strength and neuromuscular efficiency decrease the amortization phase (time between the eccentric contraction and the concentric contraction).

Training progressions should follow this path:

1. Simple to Complex
2. Stable to Unstable
3. Body Weight Exercises to Resistance Exercises
4. Low Loads to High Loads

Signs of over-training include:

1. Prolonged foot contact with the ground
2. Lack of control
3. Decreased vertical height or horizontal distance
4. Longer rest periods are needed by the athlete

Safety concerns during plyometric training are:

1. Proper footwear for the athlete
2. Proper training surfaces (hard surfaces should be avoided)
3. Program design and supervision by a fitness professional

Part 4 in this series will detail popular plyometric exercises.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Sports Power Series, 2

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.

So how does plyometrics work (Integrated Performance Paradigm)? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.

Muscles can produce three types of contractions: eccentric (muscle lengthens and reduces force), isometric (length of muscle doesn't change and stabilizes force) and concentric (muscle shortens and produces force). The stretch shortening cycle produces more powerful concentric contractions.

Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.

A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.

It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.

It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by the athlete. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose the athlete to injury.

And finally, the athlete should have good core and lower body strength to enhance the plyometric effect and reduce chances of injury.

Part 3 in this series will detail training guidelines for plyometrics.

Download your FREE 10-Minute Strength and Power Workouts now!

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

Sports Power Series, 1

Power is often overlooked when athletes are strength training. Power and dynamic balance are the two best physical predictors of athletic success. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production).

Sports power can be trained for and improved. There is a point at which increasing strength will not result in an increase in power. This four-part article series will begin with me discussing the purpose of sports power training.

There are five purposes for sports power training (plyometrics):

1. Improve the excitability, sensitivity and reactivity of the neuromuscular system.

2. Improve the rate-of-force production.

3. Increase motor-unit recruitment.

4. Increase motor-unit firing frequency.

5. Increase motor-unit synchronization.

Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time. Sports power training also provides you with optimal neuromuscular efficiency.

The key component in sports power training is utilization of the Integrated Performance Paradigm which strives to train you to decrease the amount of time between an eccentric contraction (force reduction) and a concentric contraction (force production).

Plyometrics have become very popular but inefficient use of this training method will lead to injuries. The concept behind plyometrics will be discussed in part 2 of this article series.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Integrated Sports Training For Athletes

As a serious athlete, you need to be involved in an integrated (comprehensive) training program to prevent injuries, improve performance and prevent burnout. The three building blocks of integrated training for the athlete are:

STABILIZATION (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.

STRENGTH (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.

POWER (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.

All seven phases of training may not be necessary for you. For example, some sports do not require optimum levels of muscle hypertrophy.

The training program is Multi-Planar (sagittal, frontal, transverse), Multi-Joint (exercises such as bench press, squats, lunges), Multi-Dimensional (stabilization, strength, power), Proprioceptively Enriched (high neural demand) and Sport-Specific.

You should follow a systematic approach with the following goals in mind: injury prevention, body fat reduction and increased lean muscle mass, strength, endurance, flexibility and performance. Rate-of-Force Production (muscles producing force in the shortest period of time) is one of the best physical indicators of the level of an athlete’s performance and future success.

Muscle Contraction Spectrum and Contraction Velocity Spectrum

You should train using the complete muscle contraction spectrum (eccentric, isometric, concentric). All muscles function eccentrically (reduces force), isometrically (stabilizes force) and concentrically (produces force).

Also, eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions.

Concentrating more training time on eccentric contractions would decrease injuries such as knee ACL tears. Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric).

Athletes perform movements during practice and games at different speeds. Therefore, your training regimen should include sport-specific exercises that incorporate eccentric, isometric and concentric contractions at different speeds.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs