NSCA Coach 1.2 | Page 32

CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING MATTHEW CRAWLEY, MS, CSCS W hen people in the fitness industry hear the term “core,” often they think about the abdominal muscles within the human body. However, the core is much more than just the abdominal muscles; it includes the posterior muscles as well. The core can be defined as the surrounding muscles that support the spine to provide stability and generate power during athletic movements (1). Some of these muscles include the rectus abdominis, internal oblique, external oblique, erector spinae, latissimus dorsi, transverse abdominis, iliocostalis, and the multifidus (6). Since so many muscles are involved with the core, strength and conditioning coaches should focus on developing all core muscles around a multi-joint exercise and/or movement strength and conditioning program. Core exercises, when included in training, should focus on all planes of motion, and not place excessive stress on the lumbar spine. Choosing specific exercises should be a point of emphasis because the core musculature has a stabilizing role when an athlete sprints, jumps, cuts, lifts, or moves in general or in competitions. Core exercises may help increase the rigidity and strength of the stabilizers of the spine under external loads, helping muscles transfer force and overcome resistance of the functioning limbs (4). Core muscles, like all muscles, should be stressed to the point where they must adapt to the unaccustomed demands (1). In order to adapt to the demands and produce the desired physiological response, the goals of the athletes should be considered when selecting core exercises to include in programming. 32 COMMON CATEGORIES When programming for the core there are several parameters to consider. Common categories strength and conditioning coaches should be aware of include strength, endurance, stability, and power. Laying the foundation of core strength is critical when developing an athlete through training. The ability of an athlete to transfer force from the feet, through the legs, to the midsection, and all the way to the upper body is important for athletic performance and strength development (3). Heavy resistance and low repetitions can help increase strength and power of the core musculature (5). An example of this transfer of force would be the deadlift exercise, which traditionally involves a slow, yet methodical vertical pull that requires a transfer of force. A progression would be the power clean variation from the floor, which will use the deadlift motion and then switch gears for the second pull to generate more force production. Endurance is integral to all sports because it also helps lay the foundation to increase the work capacity of the athlete. Higher repetition sets assist to help develop aerobic fitness levels with the individual. According to Buddy Morris, the Head Strength and Conditioning Coach for the Arizona Cardinals National Football League (NFL) football team, core training for football should be done in circuit style for 150 – 500 repetitions to enhance aerobic fitness, work capacity, and endurance in the muscles trained (4). Obviously, this example applies specifically to the football athletes trained by Morris. However, this can also be an effective recovery NSCA COACH 1.2 | NSCA.COM