Core Performance Training Guidelines

05 Jun Core Performance Training Guidelines

The core is an integral part of performance training as this anatomical area of the kinetic chain is integral in the stabilization of kinetic chain during athletic actions, a generator of rotary power, and integral in the transfer of kinetic energy from lower extremities to the upper body.

Recognition of the importance this anatomical section of the body plays in athletics it is imperative the development of the core consists of a comprehensive series of training modalities. These training modalities will focus on developing neuromuscular control, stabilization, strength, endurance, and power within the structures of this anatomical area of the kinetic chain.

Neuromuscular control is the ability of the kinetic chain to work synergistically to produce force and reduce force and transfer energy efficiently. Neuromuscular control is based upon the stabilization capacities of the core musculature and entire kinetic chain. Stabilization can be defined as the ability of the kinetic chain to maintain the required postural positions during integrated functional movement patterns.

Stabilization of the kinetic chain is centered upon the core and development of neuromuscular strength, endurance, and power. Strength is the ability of the muscular system to produce the required levels of force to complete the required functional movement. Endurance is the potential of the kinetic chain to perform a repetitive movement pattern without neuromuscular fatigue, and power is the capacity of the neuromuscular system to produce the greatest amount of force in a short amount of time.

The development of stability, strength, endurance, and power within the core requires the adherence to specified training principles and guidelines. Knowledge of these principles will provide the fitness professional the ability to implement core training strategies to advance the proficiency at which the kinetic chain of the golfer has the ability to execute the biomechanics of the golf swing.

Time Under Tension

Time under tension is a training modality in which a specified anatomical position is maintained for a time period of 10 – 45 seconds. This process facilitates the isometric contraction of the stabilizing musculature of the lumbo/pelvic/hip complex. Benefits of this training modality are improved contractile properties, increased stabilization strength, endurance, and intramuscular coordination.

Muscle Contractile Range

Integrated functional movement of the kinetic chain occurs through the process of force production and force reduction, and stabilization by the muscular system. The process by which the neuromuscular system creates and decreases force, and develops stabilization is through concentric, eccentric, and isometric neuromuscular contractions. A comprehensive core program should consist of modalities developing the entire aforementioned contractile range of the muscular system.

Systematic Training

A comprehensive core program should follow a systemic and structured approach to the development of the core musculature. The processes by which this goal is achieved is through sequential training stages, where modalities are implemented in a progressive manner to continually challenge the physical qualities of the kinetic chain.

Sequence Continuum

The development of neuromuscular control, stabilization, strength, endurance, and power within the core musculature requires adherence to a system of progressively challenging the neuromuscular system with the appropriate training modality for the fitness professional’s client. This systematic progression of training modalities creates maximal training response within the client. A progressive and sequenced training continuum for the core begins with stabilization training, progresses to strength and endurance exercises, and is completed with power development.

Integrated Movement Training

The goal of the fitness professional within the implementation of core training modalities is to provide the client with proprioceptively rich and challenging exercises. Training modalities and exercises for core development should integrate the entire core muscular utilizing exercises that are: 1) Multi-planar, 2) incorporate the entire contractile range of muscular system, 3) consist of varying muscular firing rates, and 4) include manipulation of multiple training variables (load, intensity, duration).

The information provided in this article demonstrates the unique characteristics of core stabilization training. . These components allow for the development of the stabilization, strength, endurance, and power components of the core. A sound understanding of these principles by the fitness professional and adherence to these guidelines lays the groundwork for the implementation of core exercises and modalities for enhanced sports performance.

About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.

Article References

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