Core Training

Morning all,

This weeks #TrainingTips post is all about Core Training.

Core training has become such a huge focus over the years and I’ve always been in the mindset that yes, core training has it’s place but surely learning to move and be functional has a greater benefit than spending the last 20 minutes of your workout smashing the hell out of your abs.  I still see so many people trainers included that believe that to have the ultimate 6 pack abs, lots of abs and core isolation work is needed.  Well just to inform you we all have 6 packs under that layer of belly fat (yep all of us) but the only way to see it is by reducing our body fat, 1000 crunches a day is never the answer.

Core Training

Image source: © Kolotype | Dreamstime Stock Photos & Stock Free Images

Unfortunately this is how core training is carried out and prescribed.  All static isolations and isolated movements, but at what point do we stay still?  Think about at what point do you actually stop and don’t move, it doesn’t happen.  We are always moving, sometimes only small amounts but we are moving.  So why train yourself in that way because it doesn’t have any functional crossover to your day to day.

 

Having a strong core means that we can have greater control over our posture during dynamic movements, it means we can have a greater expression of our functional strength and it can reduce the likelihood of certain injuries, now this is literally brushing the surface but I don’t want to bore you with everything or you’ll be here until next week.  But what you will find all of that involves movement.

Science has proven that there is greater core activation though movement and your big lifts in comparison to your traditional core isolation exercises, but many people just haven’t court up yet.

 

So how do I train my core?

So forget all this core focus nonsense, research has shown that if you consciously focus on tightening specific or all of your core muscles, it can actually effect your performance, efficiency of movement and reduce your skill learning, now all this can upset how your body naturally stabilises and controls posture.

To have greater core strength and core control learn how to move in an optimal way.  Basically ensure you have good technique in whatever you do, your body will naturally stabilise and activate the necessary muscles to complete a task.

Move in all 3 planes.  Just move, you can go forward, backward, side to side and rotate, it’s really as simple as that.  As you move across these planes your core muscles have to activate to control the motion and your posture, and if you really want to spice things up, add an unstable surface in there now and then.

When you’re moving well add some load and guess what that does?  Yep puts more stress on your core muscles to stabilise and produce movement.  Boom, you’re working your core and you haven’t even done a sit-up.  Training this way we are developing a more stable and mobile you, which will be far more functional than Mr/Mrs abs on the cool down mats.

 

Now some people like the feeling that doing abs gives you, just like doing bicep curls and for that fact I’m not going to say never do them. Just that maybe your time could be spent a little wiser but that’s up to you, but please don’t over emphasise static or isolated core training.

In a nut shell, move, move well and load up.

 

Have a great weekend guys.

      

Stay strong and live, love and laugh!

Dan

#GetLeanIn2016

#1CoachDC

#FitFam

 

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