Core class

By admin

“Twists, raises, pushes and chops will
strengthen your chain of athletic power.”

The failure to recognise that the majority of powerful athletic
movements are either initiated or linked through the trunk area.

Why you need to review your training
priorities and incorporate ‘functionality’

I am not interested in training muscles just to make them bigger the way a body builder wishes to. If there is one statement that encapsulates our approach it’s that we help train you to improve the strength and power of ‘movements’. This is called ‘functionality’ and until you incorporate this vital principle into your training your full potential will remain untapped whatever sport or activity you are engaged in.

It’s time to put more power into your driving force

Consider, as an example, a tackle in American football, rugby, judo or other contact sport. To perform a quality tackle, the driving force comes from the legs and the grasp is performed by the arms. However, the trunk ensures that the leg power can be transferred through to the grasp, thus delivering the tackle’s impact with little energy dissipation and less injury risk. The same is true of many other sports and activities. The power comes through the trunk.

Your chain of power is only as strong as its weakest link As soon as you open your free report you can begin to eliminate the weak links in your core muscles. You may well be familiar with curls and crunches, but we will teach you how twists, raises, pushes and chops can take you to a higher level of fitness. And once your trunk is up to full strength and mobility,

Why you should start to apply the principles of
functional training to the vital trunk muscles

I would like to set you thinking about how much time in your training programme is spent developing the trunk, and how much thought is put into the exercises you use to train this very important area of the body.

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The steps to increased power

Here are four of them:

1. Exercises should be performed in a standing position: most of your trunk exercises should be performed standing up, since this is the position of most athletic movements. While you’re standing the exercises involve all the trunk-and hip-stabiliser muscles and not just the abdominals or low back in isolation.

2. Training should target endurance, strength and power: The trunk muscles are important for maintaining good posture and spinal alignment. This is a 24 hour, 7 days a week task – in other words, the trunk muscles have to perform this function all day every day and thus must have good endurance. The trunk muscles are also integral in power movements, e.g., throwing, jumping and hitting, and so strength and power must be developed. Thus, a trunk programme should contain a mix of low intensity/high repetition exercises with high-intensity and plyometric-type movements.

3. Exercises must be multi-directional: The trunk can (1) flex forward and extend back, (2) flex to the left and right side, (3) rotate about its centre, and (4) perform any combination of the above movements in three planes. Exercises that integrate these three planes will provide the biggest challenge and benefits to an athlete looking to develop functional core strength.

4. Trunk exercise programmes must be progressive: you’ll learn how to start with simple movements and progress to multi-plane movements when the basics are secure. You’ll start with low-intensity exercises and add resistance to the movements once the technique is mastered and strength is improved. Then you’ll progress your positions: from lying to sitting, to kneeling to standing, to standing on one leg, to standing on one leg on an unstable base. From slow and static exercises, you’ll progress to power exercises.

To achieve these goals, we explain how to separate trunk exercises into various categories, and scale each exercise for difficulty within each category. By selecting exercises from each category you will train each kind of movement the trunk performs. You’ll start with the easier exercises in each category and progress safely and effectively.