October 2006

Volume 5, Number 5
www.nsca-lift.org/per form

Core
Training
National Strength and Conditioning Association
Bridging the gap between science and application
Contents
Core Training
Core Training Progression for Athletes
12 Todd Brown
Just like any other training program, core training should
follow a progression. This article discuses core training
progressions and provides sample exercises.
Core Strength:
21 Learning the Overhead Squat
Travis Brown, MS, CSCS,*D
When training the core, one of the most overlooked exercises
is the overhead squat. This article describes how to perform
the overhead squat, as well as exercises to correct common
technique errors.
26 “Core-dinated” Training for the
Endurance Athlete
Pam Pedlow, MHK, CSCS
As an endurance athlete, strength and core training are often
over looked. This article discuses how to combine your
strength and core training into single complex muti-planar
movements, saving time and improving results.
Departments
4 Fitness Frontlines
G. Gregory Haff, PhD, CSCS
The latest news from the field on stability balls, training on
stable versus unstable surfaces, and vibration training.
NSCA’s Performance Training Journal | www.nsca-lift.org/perform
6 In The Gym
Bodyweight Exercises:
The Parallel Bar Dip
Joseph M. Warpeha, MA, CSCS,*D,
NSCA-CPT,*D
In the previous issue of the NSCA’s Performance Training
Journal, this column dealt with the familiar yet frequently
underused pull-up in the context of bodyweight exercises. This
issue discusses how to perform the parallel bar dip, including
how to add resistance and avoid injury.
Ounce Of Prevention
8 Hip Training Programs for
Endurance Athletes
Jason Brumitt, MSPT, SCS, ATC, CSCS,*D
Strengthening exercises for the hips should be performed in
all sport specific training programs. This article discuss how to
identify hip weakness, and provides programs for improving
hip strength.
19 Training Table
Do Athletes Need Antioxidants?
Debra Wein, MS, RD, LDN, NSCA-CPT,*D
This article looks at what antioxidants are and if athletes
should need them as a result of the high oxidative stress they
incur through training and competition.
24 Mind Games
All the Little Things
Suzie Tuffey Riewald, PhD, NSCA-CPT,*D
In your efforts to build or maintain your athletic confidence,
it is important to focus on the little things that you are doing
well. This article discusses how you can use small positives
from training and competition to improve your confidence,
and in turn your performance.
Vol. 5 No. 5 | Page 2
NSCA’s Performance Training Journal is a publication Editorial Office
of the National Strength and Conditioning Association
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(NSCA). Articles can be accessed online at…
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All material in this publication is copyrighted by Editor: Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D
NSCA. Permission is granted for free redistribution of email: kcinea@nsca-lift.org
each issue or article in its entirety. Reprinted articles
or articles redistributed online should be accompanied Sponsorship Information: Robert Jursnick
by the following credit line: “This article originally email: rjursnick@nsca-lift.org
appeared in NSCA’s Performance Training Journal, a
publication of the National Strength and Conditioning
Association. For a free subscription to the journal,
browse to www.nsca-lift.org/perform.” Permission to
reprint or redistribute altered or excerpted material will Editorial Review Panel
be granted on a case by case basis; all requests must be
made in writing to the editorial office. Kyle Brown, CSCS
Scott Cheatham DPT, OCS, ATC, CSCS, NSCA-CPT
John M. Cissik, MS, CSCS,*D, NSCA-CPT,*D
NSCA Mission Shane Domer, MEd, CSCS,*D, NSCA-CPT,*D
As the worldwide authority on strength and
Chris A. Fertal, CSCS, ATC
conditioning, we support and disseminate research–
based knowledge and its practical application, to Michael Hartman, MS, CSCS,*D
improve athletic performance and fitness. Mark S. Kovacs, MEd, CSCS
David Pollitt, CSCS
David Sandler, MS, CSCS
Talk to us… Brian K. Schilling, PhD, CSCS
Share your questions and comments. We want to hear
from you. Write to Performance Training Editor, Mark Stephenson, ATC, CSCS,*D
NSCA, 1885 Bob Johnson Drive, Colorado Springs, David J. Szymanski, PhD, CSCS,*D
CO 80906, or send email to kcinea@nsca-lift.org. Chad D. Touchberry, MS, CSCS
Randall Walton, CSCS
The views stated in the NSCA’s Performance Training Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D
Journal are those of the authors, and do not necessarily
reflect the positions of the NSCA.

NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 5 No. 5 | Page 3

FitnessFrontlines
Are Exercise Balls Effective
Tools for Training Trunk
Extensors?
Recent research from the University of
Waterloo suggests that when healthy
young adults perform exercises on an
exercise ball they receive no additional
training benefit when compared to per-
forming trunk training exercises without
an exercise ball. Researchers recorded the
EMG activity from seven sites (rectus
abdominus, external/internal obliques,
latissimus dorsi, thoracic/lumbar erector
spinae, and the multifidus) while eight
subjects performed various trunk exten-
sor exercises on an exercise ball or mat.
A total of three exercise (back extension,
contralateral arm/leg extension exercise
and single leg extension exercises) tasks
were performed by each subject on the
exercise ball and mat. A reference task in
which the participant had to hold a 10
– kg mass while flexing the trunk at 60 ° was
also performed. The results of the study
demonstrated that the contraction of
the trunk flexor and extensor muscles
was reduced by up to 30% when the
exercises were performed on the exercise
ball. Interestingly, there were no differ-
enced between the percent co-activation
of the trunk extensors when perform-
ing the back extension exercise on the
exercise ball or exercise mat. Conversely,
greater trunk extensor activation was
noted when the contra lateral and single
leg extension exercise was performed
on the exercise mat. Additionally, it
was noted that the exercises performed
on the exercise mat resulted in greater
EMG activation patterns in the rectus
abdominus and external obliques. Based
upon this data the researchers concluded
that the use of exercise balls in the train-
ing of healthy adults, such as athletes
NSCA’s Performance Training Journal | www.nsca-lift.org/perform
G. Gregory Haff, PhD, CSCS
are not warranted. Conversely, these
exercises may be useful in rehabilitation
settings, because they reduce overall
lower back loading. In conclusion it
appears that the use of an exercise ball
by athletes does not offer any additional
training benefit.
Drake DM, Fischer SL, Brown SHH,
Callaghen JP. (2006). Do exercise balls
provide a training advantage for trunk
extension exercises? A biomechanical
evaluation. Journal of Manipulative
Physiological Therapeutics, 29(5): 354
– 362.
Training on an Instable
Surface, Is it Worth the
Time?
Recently researchers from the Canadian
Memorial Chiropractic College com-
pared the effects of performing upper
body exercises on an instable surface
(exercise ball) versus a stable environ-
ment (exercise bench) on muscle activa-
tion patterns. Three different exercises
(Push-ups with hands on ball/bench,
push up with feet on ball/bench, and
push-up plus hands on ball/bench: per-
son starts in a push-up position then
rolls the shoulders forward, then lowers
the body) were performed by thirteen
college ages subjects. Muscle activation
was assessed across four muscle groups
(triceps, pectoralis major, rectus abdomi-
nis, and external oblique) with the use
of EMG. Results of the study indicated
that there was no difference in the acti-
vation patterns between the exercise
ball and exercise bench when perform-
ing the push-up with feet on the ball.
Additionally, no difference in activation
patterns for the external obliques, rectus
abdominus and pectoralis major where
seen between the stable and instable
environment. Conversely, when testing
the push-up plus hands on ball/bench
exercise significantly greater activation
of the triceps, rectus abdominus, and
external oblques occurred when using
an exercise ball. As an aside the authors
also looked at the overall activation pat-
terns and determined that each exercise
regardless of whether or not it was
performed on a stable or instable envi-
ronment produced minor muscle acti-
vation, which suggested that the exer-
cises selected would offer little benefit
to athletic populations. Conversely, the
authors suggested that these exercises
may provide some benefit in rehabilita-
tion settings.
Lehman GJ, MacMillan B, MacIntyre I,
Chivers M, Fluter M. (2006). Shoulder
muscle EMG activation during push
up variations on and off a Swiss ball.
Dynamic Medicine, 5(7) :1 – 7.
Coupling Vibration with
Flexibility Training Can
Improve Both Acute and
Long-Term Flexibility
Recently, vibration has been shown to
be a promising method for increas-
ing range of motion beyond that seen
with traditional flexibility training.
Researchers from the Olympic Training
Center recruited tem male gymnasts to
participate in an investigation designed
to determine if vibration affects the
gains in flexibility seen with traditional
flexibility training. During the acute
study five subjects were exposed to a 30
Hz vibration while performing a series
of four stretches each held for 10 sec-
onds, while five subjects performed the
Vol. 5 No. 5 | Page 4
FitnessFrontlines G. Gregory Haff, PhD, CSCS

identical stretching regime without the

use of vibration. The study required the
subjects to stretch five days per week for
four weeks utilizing the same protocol
used in the acute study. The results of
the study indicated that the addition of
vibration to a stretching program results
in significantly greater acute flexibility.
Additionally, when vibration is used
across four weeks of training increased
flexibility is noted when compared to
stretching alone. The researchers con-
cluded that including a 30 Hz vibration
to a stretching protocol can significantly
increase the range of motion of a joint,
however it was also noted that there is
very little data on this topic and that
much more research is needed in order
to validate the efficacy of this practice.

Sands WA, McNeal JR, Stone MH,

Russell EM, Jemni M. (2006). Flexibility
Enhancement with Vibration: Acute
and Long-Term. Medicine & Science in
Sports & Exercise, 38(4):720 – 725.

About the Author

G. Gregory Haff is an assistant professor in
the Division of Exercise Physiology at the
Medical School at West Virginia University
in Morgantown, WV. He is a member of
the National Strength and Conditioning
Association’s Research Committee and
the USA Weightlifting Sports Medicine
Committee. Dr. Haff received the National
Strength and Conditioning Association’s
Young Investigator Award in 2001.
▲

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IntheGym

Bodyweight Exercises:
The Parallel Bar Dip
Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D

I n the previous issue of the NSCA’s access to. For most people the width
Performance Training Journal, this of the bars is not an issue, nor are bars
column dealt with the familiar, yet that are angled in their design (perhaps
frequently underused pull-up in the with injury prevention in mind and/or
context of bodyweight exercises. As was targeting the muscles in a slightly dif-
the movement seems to involve the
chest more (think of it like an extreme
decline bench press) than an upright
position (which would then target the
triceps to an even greater degree). If the
mentioned in that article, the pull-up is ferent way). dip is being used simply as a strengthen-
a flexion type exercise in that all of the ing exercise, body position is probably
major upper-body flexor muscles (latis- The motion itself begins with the arms less important than if the movement is
simus dorsi, biceps, and the forearm fully extended (straight/locked out) and being done with bodybuilding in mind.
group responsible for elbow flexion as the weight of the body supported and For most people the recommendation
well as hand grip) are involved with balanced by the hands on the bars. The for body position is to do what feels
its execution. The complement to the downward motion involves allowing the most natural or comfortable unless a
pull-up movement, as far as bodyweight arms to flex (but not actually engaging coach or trainer has a specific reason for
exercises in the upper body are con- the flexor muscles as gravity will do the either a forward or upright orientation.
cerned, is the parallel bar dip (which will work) which elicits an eccentric contrac-
be referred to as simply the dip for the tion of the extensor muscles to control While dips are an incredibly effective
remainder of this discussion). The dip the descent (too rapid of a descent will exercise for strength and mass building,
recruits the pectoralis major, the triceps, almost certainly lead to injury sooner they do come with a higher risk of inju-
and the deltoid. This group of muscles or later). Once the bottom position is ry. Reported joint injuries with the dip
can be thought of as the major extensors reached (more on this later) the motion include wrists, elbows, and shoulders as
of the upper body and are usually asso- is reversed and now the extensors must well as muscle ruptures of the pectoralis
ciated with popular resistance exercises contract concentrically in order to bring major, triceps, and rotator cuff muscles.
like the bench press and shoulder press. the body back to the starting position While these are not necessarily com-
(full extension of the arms). mon injuries, they do occasionally occur
Performance of a dip requires a set of and one needs to be aware of how to
parallel bars (usually designed specifi- The dip is traditionally thought of as a minimize the risk. The shoulder (rotator
cally for this exercise) that are typically triceps exercise, and certainly they are cuff group) seems to take the brunt of
about shoulder-width apart (plus or significantly involved, but the chest and the injuries in the dip. This can largely
minus a couple of inches depending on deltoids also come into play to a large be attributed to going “too deep” and
one’s body dimensions). Unfortunately degree. Anecdotally, body position affects forcing the shoulder into a dangerous
most bars are not adjustable, so a person how much the chest is incorporated. A position which is made worse by the
usually must deal with what they have forward lean of the upper body during fact that there is a great deal of force
being placed on the shoulder in this

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IntheGym Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D

biomechanically disadvantageous posi- he had not done that unbelievably high etitions should be low with a heavy load
tion. The general rule of thumb, as amount of volume and load for so long that allows for anywhere between 1-5
far as depth is concerned, is to go no because of the significant shoulder prob- reps (depending on your specific goal or
deeper than a ninety degree bend in the lems that crept up later in his life). where you are at in your training cycle).
elbows. Certainly there are people who As mentioned above, however, the effec-
go significantly deeper than that and Muscle tears/ruptures of the pectora- tiveness of the dip comes with the price
never have any ill effects and then there lis major and triceps are a genuine of a greater risk for injury, particularly
are those who never go close to ninety concern when significant amounts of if heavy loads and/or deep ROM’s are
degrees and still injure themselves. The weight are added to the body in the dip. used. As with so many other things, let
right-angle bend in the elbows does Interestingly, the only documented case common sense be your guide and listen
seem to be a good rule for the majority of a complete bi-lateral rupture of both to the signals your body sends.
of people, however. pectoralis major muscles (right and left
side) was in a person doing dips (2). Reference
As with the pull-up, there are those who This is peculiar because the vast major- 1. Harder, D. (2001). Strength. Castro
are extremely strong for their body- ity of pec tears occur in the bench press Valley, CA: Education Plus.
weight and thus must add weight to (as the author of this article experienced
their body in order to create an effective firsthand at the USAPL National Bench 2. Potter BK, Lehman RA, Doukas WC.
stimulus for the muscles and neuromus- Press Championships in 2005). For (2004). Simultaneous bilateral rupture
cular system. A weight belt (known as those aspiring to elite levels of strength, of the pectoralis major tendon. A case
a chin/dip belt which is very different muscular injury is a known risk in many report. The Journal of Bone & Joint
from the common supportive belt) can exercises, including weighted dips. The Surgery, 86:1519 – 1521.
be used to add as much weight as is risk-to-benefit ratio must be carefully
needed. The “weighted dip” as it has weighed in these types of movements. About the Author
come to be known was popularized in Wrist injuries and elbow tendonitis/ten- Joe Warpeha is an exercise physiologist and
the 1960’s by Pat Casey, an icon in the dinosis are usually the result of overuse strength coach and is currently working
Iron Game. Casey was a powerlifter (which can happen rather easily in joints on his PhD in exercise physiology at the
and is most well known for being the that are not designed to be weight-bear- University of Minnesota-Minneapolis. His
first person to officially bench press 600 ing) and are often remedied by ceasing current research focuses on bone and ten-
pounds (which is made more amazing the activity for a few weeks. Good heavy don adaptations to training and the effects
by the fact that he did not have any of duty wrist wraps (not straps) help allevi- of skeletal loading on their physiological
the assistive equipment used by today’s ate wrist pain in many cases and should and mechanical properties. Joe teaches sev-
powerlifters). By the way, anyone who be in the gym bag of anyone doing a lot eral courses at UM including “advanced
benches 600 or more is said to be a mem- of pressing/extension movements. weight training and conditioning” and
ber of “Casey’s Club”. What Casey is less “measurement, evaluation, and research
known for was his amazing strength in The dip is a very effective exercise for in kinesiology”. He has a master’s degree
the weighted dip. He holds the world enhancing muscular endurance, increas- in exercise physiology and certifications
record for doing a dip with the greatest ing strength, or building size. The gen- through the NSCA, ACSM, USAW, ASEP,
amount of total weight (bodyweight plus eral training guidelines (sets, repetitions, and YMCA. He has over 14 years of resis-
attached weight) at 720 pounds (body- load, rest, etc.) that are utilized with the tance and aerobic training experience and
weight=340 and attached weight=380)1. fundamental compound movements for has been a competitive powerlifter since
He attributed his prodigious pressing in strength or endurance or size should 1997. Joe is a two-time national bench
large part to his marathon dipping ses- also be applied to dips. For example, if press champion and holds multiple state
sions with amazing amounts of weight your goal is to increase strength in the and national records in the bench press
(he also said much later that he wished triceps (and chest and deltoids), the rep- while competing in the 148, 165, and
181-pound weight classes. ▲

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Ounceof Prevention

Hip Training Programs for

Endurance Athletes
Jason Brumitt, MSPT, SCS, ATC, CSCS,*D

S trengthening exercises for the

hips should be performed in all
sport specific training programs.
Sports medicine researchers have begun
to recognize that weakness in the hips
need to be able to recognize when an the test, place a chair or stool behind
athlete is functionally weak in his or her yourself. Stand on a single leg with the
hip musculature and correct this with opposite leg off the ground. To perform
specific exercise strategies. the test, squat toward the chair or stool
(which is set at a height allowing a knee
flexion angle of 45 degrees) (figure 1).
may contribute to hip injuries or other Identifying Functional Hip
When observing either the single leg
lower extremity injuries (1,2). Despite Weakness
squat or a lunge, pay close attention
the significant role that the hips play Clinically, I have observed weakness in
to the lower extremity alignment. One
in lower extremity biomechanics and the hip with both the use of manual
indicator of hip weakness is the inability
power generation, many training pro- and functional muscle testing. While a
to maintain the knee in alignment with
grams either fail to adequately train the manual muscle test is a test performed
the hip or foot when squatting or lung-
hips or omit core training altogether. by sports health professionals, anyone
ing (figure 2).
Sports medicine researchers have begun can observe functional hip weakness
to recognize that weakness in the hips watching an athlete perform a single leg
may contribute to hip injuries or other squat or lunge. Training the Hips
lower extremity injuries (1,2). In par- If you demonstrate functional hip weak-
ticular, endurance athletes, especially A single leg squat can help identify hip ness, begin with the phase I training
female cross-country runners are at risk abductor weakness in athletes, especial program (table 2). Perform each exercise
for lower extremity injuries (4,5). The female athletes (6). Prior to performing for two to three sets of 15 to 20 repeti-
aforementioned authors also identified
that cross-country athletes may experi- Table 1.Selected Muscles of the Hip (3)
ence a recurrence of an injury during the Muscle Functions on Hip Joint
same season (4,5). Selected muscles that Gluteus maximus Extends thigh, assists external rotation
make up the hip are listed in table 1.
Gluteus medius Abducts and internally rotates thigh

So what can be done to decrease a cross- Gluteus minimus Abducts and internally rotates thigh
country athlete’s risk of injury? Gone Piriformis Externally rotates extended thigh, abducts
should be the days in which an athlete’s Obturator internus flexed thigh
Gemelli, superior & inferior
complete lower extremity routine
consists only of the leg press, the knee
Quadratus femoris Externally rotates thigh
extension machine, and a hamstring curl
machine. Instead, coaches and athletes Obturator externus Externally rotates thigh

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Ounceof Prevention Hip Training Programs for Endurance Athletes

tions. Once able to demonstrate optimal Conclusion 4. Rauh MJ, Margherita AJ, Rice SG,
hip-knee-foot alignment with the single Isolating weak hip muscles in phase Koepsell TD, Rivara FP. (2000). High
leg squat and a lunge, advance to the I should help to improve any faulty school cross country running injuries: a
phase II exercises. lower extremity biomechanics. Failing longitudinal study. Clinical Journal Sport
to correct for weakness in the hip may Medicine, 10: 110 – 116.
Side lying hip abduction (figure 3) minimize the effectiveness the phase II 5. Rauh MJ, Koepsell TD, Rivara
While lying on one side, raise the top leg exercises. The phase II exercises (squats,
FP, Margherita AJ, Rice SG. (2006).
six to eight inches. Often this exercise is lunges) should be performed as part of a
Epidemiology of musculoskeletal injuries
performed incorrectly with a substitu- comprehensive lower extremity strength
among high school cross-country run-
tion pattern created by stronger anterior training program.
ners. American Journal of Epidemiology,
hip muscles. To correct for any form
163(2): 151 – 159.
deviations, lie on the ground with your
References
back against a wall. Now when you raise
1. Fredericson M, Cookingham CL, 6. Willson JD, Ireland ML, Davis I.
your leg maintain your heel against the
Chaudhari AM, Dowdell BC, Oestreicher (2006). Core strength and lower extrem-
wall. As able, add ankle weights to fur-
N, Sahrmann SA. (2000). Hip abductor ity alignment during single leg squats.
ther develop strength.
weakness in distance runners with ilio- Medicine & Science in Sports & Exercise,
tibial band syndrome. Clinical Journal 38(5): 945 – 952.
Prone hip extension exercise
Sport Medicine,10:169 – 175. About the Author
Assume a prone position and bend one
leg to 90 degrees of flexion. Lift the 2. Niemuth PE, Johnson RJ, Myers MJ, Jason Brumitt is a board-certified sports
thigh off of the surface two to four Thieman TJ. (2005). Hip muscle weak- physical therapist practicing at Willamette
inches, lifting from your hip and avoid- ness and overuse injuries in recreational Falls Hospital in Oregon City, OR. His
ing spine extension. runners. (2005) Clinical Journal Sport clientele include both orthopedic and sports
Medicine, 15(1):14 – 21. injury patients. He also serves as adjunct
Single leg balance with one arm faculty for Pacific University’s school of
row (figure 4) 3. Olson TR. (1996). A.D.A.M Student physical therapy program. To contact the
While balancing on one leg, perform Atlas of Anatomy. Williams & Wilkins: author email him at jbrumitt72@hotmail.
a one-arm row using a cable or band Baltimore, MD. com. ▲
on the opposite side. The key to this
exercise is to maintain optimal hip-knee-
ankle alignment as you perform the row Table 2. Hip Strengthening Program
against the resistance provide by either a Phase I
Perform these exercises for 2 – 3 sets of 15 to 20 repetitions, 2 days a week:
pulley or exercise band.
• Side lying hip abduction
• Prone hip extension
Side bridge (figure 5) • Single leg balance with shoulder row
Assume the position shown with only
the forearm and feet in contact with the Perform this exercise for 2 – 3 sets of 10–second holds each side, 2 days a week
ground. Perform repetitions on each side.
In phase II of this program, perform the Phase II
Perform these exercises for 2 – 3 sets of 10 repetitions, 2 days a week
side bridge position while abduction the • Squats
top leg off the bottom leg (figure 6). • Lunges

Perform 1 – 2 sets of 10 – 15 repetitions, 2 days a week

• Side bridge with straight leg raise

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Ounceof Prevention Hip Training Programs for Endurance Athletes

Figure 2. Poor lower extremity

biomechanics observed during a Figure 4. Single leg balance with
Figure 1. Single leg squat test lunge one arm row

Figure 3. Side lying hip abduction

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Ounceof Prevention Hip Training Programs for Endurance Athletes

Figure 5. Side bridge

Figure 6. Side bridge with hip abduction

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 Core Training
Core Training Progression
for Athletes
Todd Brown
W ith several million athletes
participating in a wide
variety of sports in the
United States, many of whom seek
advice for training, there is a significant
need for quality training programs that
are supported by educational material.
In regard to core training there is a myr-
iad of training programs to choose from.
In order to achieve the two foremost
goals in most athletes’ minds (health
and performance), a sound and realistic
methodology should be cautiously pro-
gressed through over the course of weeks
and months. According to McGill, the
following tests are just a few tests that
will form the foundation for an accurate
assessment (2):
• Push Up Test (Torsional Control)
Begin this test in a push up posi-
tion. Once proper alignment is
achieved, place the left hand on
top of the right hand. Repeat to
the other side. If the pelvis elevates
or sags to one side, the test is posi-
tive for a lack of torsion control.
NSCA’s Performance Training Journal | www.nsca-lift.org/perform
• Extensor Test
(Extensor Endurance)
Lie on your stomach on a bench or
table. Legs must be secured, as the
upper body will be cantilevered out
ed with the top leg crossed over
the bottom leg and the foot rest-
ing in front of the ground foot.
Raise your hips off of the ground
and maintain this position for as
over the bench. Maintain a hori- long as possible. The time and
zontal position for as long as pos-
sible. Once the horizontal position Figure 1. Bracing
is lost, the test concludes and the
total time is recorded.
• Flexor Test (Flexor Endurance)
Sit with your back resting against
a support that is angled at 60
degrees from the floor. The toes
are secured with the knees and hips
flexed at 90 degrees. Arms are fold-
ed across the chest with the hands
resting on the opposite shoulders.
The support is removed by pulling
it back four inches and time begins.
Once any part of the back touches
the support, time stops and the test
in concluded.
• Side Bridge (Left and Right) Test
(Lateral Muscle Endurance)
Lie in a side bridge position. Elbow
and forearm should be on the
ground slightly above the shoulder.
Legs should be extend
Vol. 5 No. 5 | Page 12
Core Training Core Training Progression for Athletes

test concludes when the straight fours (figure 2). While maintaining the hip hike, place a foam half roller on
back posture is lost and the hip abdominal brace, execute a traditional the lumbar area of the spine and exe-
returns to the ground. “birddog” activity. This entails raising cute the activity without the half roller
the right arm directly in front while falling off.
Bracing simultaneously lifting and extending the
Although there is some tension within opposite (in this particular case, the left) Squat
the training community as to if bracing leg directly back (figure 3). Maintain a
Progression may then occur to standing
or hollowing (drawing in the belly but- neutral position with the spine through
and squatting positions in which the
ton) is more beneficial to stability, the bracing and do not “hike” the hips
abdominal brace is maintained while
brace appears to be sounder in relation (2). If you have difficulty in feeling the
to biomechanics and intuitive sense. Figure 2. Birddog Start
Bracing creates a true muscular girdle
around the spine with the activation of
both abdominals and back extensors. In
stark contrast, hollowing, which stems
from the work in 1981 of Gracovetsky
and colleagues, is an attempt to isolate
the transverse abdominis in order to
stabilize the lumbar spine (1). Isolating
a single muscle is now thought to be
oversimplification when the variety of
movements are taken into consideration
and observed in sports. The abdomi-
nal brace teaching technique (2) is as
follows:
• Stand and palpate the active low
back extensors while the lumbar
torso is slightly flexed.
• Slowly extend until moment equi-
librium is reached and extensors Figure 3. Birddog Extended
shut off.
• The position reached is a position
of rest for the spine and is often
reported as a posture of least symp-
toms.
• At this point, contract the abdomi-
nals without moving and bracing
has been achieved (figure 1).

Birddog
Once static abdominal bracing is
achieved and mastered, progress to the
next level of training. Dynamic brac-
ing should be learned first in a quad-
ruped position, on the ground on all

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Core Training Core Training Progression for Athletes

executing a traditional body weight level in which the activity is executed in Figure 4. Squat Start
squat (figures 4 & 5). Once the squat the same manner with the addition of a Bracing Position
technique is accomplished successfully, step as if executing a lunge.
other non resistance based exercises may
be explored such as follow the leader. The previously cited material is a general
progression for athletic core training.
Bear in mind that although fundamental,
Follow the Leader
the most essential element is testing and
With feet shoulder width apart extend
evaluation. Once that information is
one hand forward. Using your hand,
collected, training may then begin with
mirror the movements of your partner’s
a sound and accurate progression to
hand. These movements can be up,
enhance stability, health, and ultimately
down, and side to side, or any com-
performance.
bination (figure 6). This drill may be
progressed by executing the activity on
a single leg or even walking forwards, References
backwards or moving side to side (figure 7). 1. Gracovetsky S, Farfan HF, Lamy C.
(1981). The mechanism of the lumbar
spine. Spine, 6(1):249 – 262.
V’s
In order to increase the demand on the 2. McGill SM. (2004). Ultimate Back
core, resistance may be added to various Fitness and Performance. Ontario:
movements such as standing or walk- Wabuno Publishers.
ing. V’s are an activity that combines
resistance while standing and combin-
ing multiple planes of movement. First About the Author Figure 5. Squat Finish
stand with feet shoulder width apart. Todd Brown is the Director of Project Bracing Position
Hands should be grasping a resistance G.O.A.L.S. He has worked in the per-
band that is attached to the base of the formance enhancement field training and
wall directly in front of the body (figure consulting with NFL, MLB, and the
8). Perform a “V” motion with the NCAA athletes. ▲
hands to the right and left as shown
(figures 9&10).

Split Squat
Another alternative using stationary
resistance band movements is to stand
in a split squat position. Attach the
resistance band to a wall mount running
roughly waist high. Once in position,
firmly grasp the band with both hands
(figure 11) and rotate away from the
wall and lead foot (figure 12), returning
to the starting position to complete the
repetition. Execute the activity to both
sides. Progression may occur to the next

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Core Training Core Training Progression for Athletes

Figure 6. Follow the Leader

Figure 7. Follow the Leader Single Leg

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Core Training Core Training Progression for Athletes

Figure 8. V Starting Position

Figure 9. V Rotation to the Right

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Core Training Core Training Progression for Athletes

Figure 10. V Rotation to the Left

Figure 11. Split Squat Rotation Start

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Core Training Core Training Progression for Athletes

Figure 12. Split Squat Rotation Finish

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TrainingTable
rhea (1). Athletes interested in an intake

Do Athletes Need above the RDA can safely consume the

500mg researched in the studies.

Scientists do not fully agree about the

Antioxidants? role supplemental vitamin E plays in

preventing oxidative damage. Some
research suggests that supplemental vita-
Debra Wein, MS, RD, LDN, NSCA-CPT,*D min E (100-200 mg daily) does not
enhance performance, but that it may
protect against chronic oxidative dam-

E ndurance athletes consume A review of studies shows an almost equal

large amounts of oxygen which number reporting that antioxidant sup-
increases the production of plementation has no effect on oxidative
reactive oxygen species (ROS) and leads stress compared with those that report a
to oxidative stress (4). Elevated oxidative decrease. In addition, a small number
age, which could help delay the onset
of degenerative diseases such as heart
disease (1). Note that these levels are
not obtainable through diet alone.

The DRI for vitamin E for adults is

stress has been associated with a number of studies have reported augmentation
15 mg and this level can be obtained
of pathologies, including muscle fatigue of exercise-induced oxidative stress after
through diet alone if appropriate food
and muscle injury (3), cardiovascular antioxidant supplementation. An obvi-
sources are chosen, such as vegetable oils,
disease, neurodegenerative diseases, and ous limitation of the current research is
nuts, and seeds. See table 1 for more
cancer (4). the lack of studies investigating antioxi-
specific nutrient sources. One concern is
dants other than alpha tocopherol and
that endurance athletes tend to follow a
An antioxidant is a compound that vitamin C (4).
low-fat diet and/ or have low vitamin E
protects biological systems against the
intake, in which case supplemental vita-
harmful effects or reactions that create At the present time, athletes do not seem
min E may be beneficial. While Vitamin
excessive oxidants. Dietary antioxidants to have a greater need than the dietary
E is a fat-soluble vitamin, it has a very
significantly decrease the adverse effects reference intake (DRI) for vitamin C.
low toxicity and the UL is 1,000mg (1).
of ROS (2). Vitamins C and E are pow- Except for those who chronically restrict
Athletes may want to consider taking in
erful antioxidants that work together energy, athletes tend to consume more
levels of vitamin E between the RDA
to protect an athlete from free radicals dietary vitamin C than the general
and the 100mg reported in research.
and oxidative stress. Endurance athletes population and meet or exceed the DRI.
are subject to great oxidative stress and Vitamin C is widely found in foods such
In general, supplementation with indi-
there have been questions about whether as fresh fruits, cruciferous vegetables,
vidual vitamins or consumption of large
such athletes need more vitamins C and potatoes, and other vegetables. Research
doses of simple antioxidant mixtures is
E, especially in the form of supplements studies often use a daily 500-mg vitamin
not recommended. Consuming mega-
(2). It is also important to note that C supplement in their study protocols.
doses of individual vitamins is likely to
while strenuous aerobic exercise has the Such a dose, in addition to that con-
do more harm than good. Because most
potential to produce more tissue-dam- sumed through food, would likely result
vitamins function mainly as coenzymes
aging reactive oxygen species, a positive in a vitamin C intake that would not
in the body, once the enzyme systems
result of aerobic training is a buildup of exceed the tolerable upper intake level
are saturated, the vitamins in free form
the body’s natural defenses against free (UL) of 2,000 mg. Higher does of vita-
can have toxic effects. For example,
radicals (1). min C supplements (eg, >2,000mg/day),
300mg of vitamin E , given daily to 18
on the other hand, may result in diar-
men for 3 weeks, produced a variety of

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TrainingTable Debra Wein, MS, RD, LDN, NSCA-CPT,*D

negative effects, including a depression
in bactericidal activity of peripheral
blood leukocytes and mitogen-induced
lymphocyte proliferation (2). Prolonged
intake of very large does of vitamin C is
associated with kidney oxalate stone
formation, impaired absorption of cop-
per, and excessive absorption of iron and
predisposition to gout in susceptible
individuals. However, these side effects
seem to be quite rare (2).
Although research is still inconclusive
to make firm recommendations about
whether an athlete should choose anti-
oxidant supplements, an athlete should
try to consume a balanced, moderate
fat diet with 20 – 35% of total calo-
ries, as recommended by the Institute
of Medicine, rich in fruits, vegetables,
legumes, and fiber. The best advice is
to try to meet your vitamin and mineral
needs through adequate fruit and veg-
etable intake, and seek individualized
nutrition advice from your physician or
a Registered Dietitian if you think you
need more specific information.
References
1. Dunford M. (2006). Sports Nutrition:
A Practice Manual for Professionals,
Fourth Edition. Chicago: The American
Dietetic Association.
2. Jeukendrup A, Gleeson M. (2004).
Sport Nutrition - An Introduction to
Energy Production and Performance.
Champaign, IL: Human Kinetics.
3. Powers SK, Hamilton K. (1999).
Antioxidants and exercise. Clinics in
sports medicine, 18(3):525 – 36.
4. Williams SL, Strobel, NA. Lexis,
LA, Coombes, JS. (2006). Antioxidant
Requirements of Endurance Athletes:
Implications for Health. Nutrition
Reviews, 64 (3): 93 – 108.
About the Author
Debra Wein is a faculty member at the
University of Massachusetts Boston and
adjunct lecturer at Simmons College.
Debra is the President and Co-founder of
Sensible Nutrition, Inc. (www.sensiblenu-
trition.com), a consulting firm established
in 1994 that provides nutrition services to
individuals, universities, corporate well-
ness programs and nonprofit groups. ▲

Table 1. Vitamins C and E: Functions, Food sources and Requirements (1,2)

Antioxidant Major Roles Sources Amounts / UL Effect of Effect of RDA
in Body Source Eficiency Excess
Vitamin C Antioxidant, Oranges, 1 Orange: 79mg 2,000 Weakness, No toxic Men: 90mg/
(ascorbic acid) promotes strawberries, ½ cup Strawberries: mg slow, effects in day
collagen tomatoes, 42mg wound smaller Women:
formation, green 1 medium Tomato: healing, doses 75mg/day
development vegetables 23 mg infections, (<1,000mg) The
of connective Medium green bleeding diarrhea, requirement
tissue, pepper: 64mg gums, kidney for smokers
catecholamine 1 / 2 c raw broccoli: anemia, stones, is increased
and steroid 41mg scurvy and iron by 35 mg/
synthesis, and overload in day
iron absorption. larger doses.
Vitamin E Defends against Vegetable oils, 1T sunflower oil: 1,000 Hemolysis Headache, 15 mg/day
(tocopherol) free radicals. wheat germ, 5.6mg mg and anemia fatigue, and for men and
Protects cell nuts, seeds, 1T wheat germ: diarrhea women
membranes broccoli, 20.3mg
leafy green 1oz dry roasted
vegetables peanuts: 2.2mg
1oz sunflower
seeds: 6.0mg
1/2c chopped,
cooked spinach:
1.6mg

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 Core Training
Core Strength: Learning the
Overhead Squat
Travis Brown, MS, CSCS,*D
C ore strength, stability, and
flexibility are vital to all ath-
letic movements. If the core
is weak, unstable, and inflexible athletic
performance will be hindered. There
are numerous movements, exercises, and
apparatus available to help train the core.
However, there is one exercise that does
not get the attention that it deserves.
Training the Core
When training the core, one of the most
overlooked exercises is the overhead
squat. This exercise is an excellent way
to develop core stabilization, strength,
and flexibility. The overhead squat
forces the muscles of the core to work
harder in order to stabilize and support
the spine in an upright position. It also
forces the trunk to lengthen, in which
it responds by activating the muscles of
the core. By shifting weight overhead,
whether it be your arms, a dowel rod,
or barbell, the deep abdominal muscles
and spinal erectors are forced to con-
tract. This must happen in order for
both stabilization and core extension to
be maintained.
NSCA’s Performance Training Journal | www.nsca-lift.org/perform
Starting Position
of the Overhead Squat
Start by placing the feet at shoulder
width. The weight of the body should
be over the heels versus the ball of the
foot or toes. A good coaching tool is to
wiggle your toes to reiterate that most
of the body weight is centered over the
heels.
The hands should be placed wider than
shoulder width. To estimate grip width,
measure the elbow to elbow distance
with your shoulders abducted. This dis-
tance is the width your hands should
be spaced when grasping the barbell.
You should not have to worry about the
width of your hands if you are using a
normal sized stability ball (65 – 85 cm.
in diameter).
The towel, dowel rod, or bar should be
directly over the ears and shoulders. Try
to imagine the bar in a slot between your
ears and shoulders. Shoulder and spine
flexibility will play a role in bar position.
(Figures 1 & 2)
1st Phase of the Overhead Squat
You should start the exercise by bending
your knees and hips simultaneously, as
if you were about to sit down in a chair.
The eyes should be focused towards the
ceiling or on an object well above the
head. The chest and shoulders should
be square and remain in an upright posi-
tion. A great coaching tool is to inhale
deeply while descending, which will
help reiterate that posture. (Figure 3)
As you descend, you should push your
hips back and keep your center of grav-
ity over shoulders, hips, and heels. If
done correctly, you could draw a straight
line, perpendicular to the floor, between
those three joints. At the end of the 1st
phase, or the bottom of the squat, your
thighs should be parallel to the floor.
(Figure 4)
The towel, stability ball, or bar should
remain over the ears and shoulders as
you descend. There should be minimal
to no movement of this position. The
entire upper portion of the body should
remain in a fixed plane as you descend.
Vol. 5 No. 5 | Page 21
Core Training Learning the Overhead Squat

2nd Phase
As you ascend, you should push your
hips forward, while keeping your knees
behind or over your toes. You should
exhale as you come “out of the hole” or
bottom of the lift. The stability ball,
towel, or bar should remain over the
ears and shoulders as you rise. The lift is
complete when you stand tall and lock
your knees. The second phase of the lift
is much like the first, only in reverse
order.
Common Technique Flaws
There are numerous flaws that could
happen within each phase of the lift.
If you are a beginner or novice athlete,
then you may see several of these. But
practice makes perfect and you can min-
imize these mistakes by practicing the
lift repeatedly, using these helpful cues.
As your technique improves, you may
progress to a towel, dowel rod, or sta-
bility rod. An advanced athlete would
attempt the lift with a standard Olympic
bar with or without weight.
where the weight should be distributed, Figure 1. Starting Position
is to wiggle your toes right before you (Front View)
begin the lift. This helps you focus on
where your weight should be properly
distributed.
If you are still having trouble keeping
your heels down, as you perform the lift,
you are most likely suffering a stability
or mobility problem. If your heels are
rising as you descend, you are having a
mobility issue. A great way to fix this is
to place a weight slightly under a heel.
Start with a ten pound weight, then
progress down to a five pound weight
and then a two-and-a-half pound weight
(each disk is thinner). (Figure 5)
A great exercise to help correct bar posi-
tion is to place your toes about two to
four inches from the wall and perform
the lift. As you are able to perform the
Figure 2. Starting Position
(Side View) Figure 3. Beginning of Descent

Technique Flaws in Starting Phase

During the starting phase of the lift,
many athletes do not place their feet in
a correct position. This is the base or
foundation of the lift. Also, the hands
are not wide enough or too wide on
the bar. Mistakes like these are usually
due to lack off concentration or fatigue.
These are simple, yet common, mistakes
that can be corrected easily.

Technique Flaws in the 1st and 2nd

Phase
Some more difficult mistakes to correct
include not keeping your weight over
your heels, or having your heels rise as
you descend into the lift. As previously
mentioned, a great tool to help reiterate

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Core Training Learning the Overhead Squat

lift more properly over time, you can Figure 4. Completion of 1st Phase Figure 5. Weight Under Heels
move your toes closer to the wall. When
you can do the lift with your toes barely
touching the wall, you have properly
corrected this technique flaw. (Figure 6)

Conclusion
The overhead squat can be applied as
a warm up for Olympic lifting or be
used as a core training exercise. It is a
complex exercise that can be learned
with repetition and by using these tech-
niques. By implementing this exercise
into your routine, you will gain more
core strength, stability, and flexibility
which in turn will make you a better
athlete.

About the Author

Travis Brown is currently the Head Strength
and Conditioning Coach for Pinnacle
Athletics in Alpharetta, GA, working with
young to elite, professional athletes. He
earned his BS in Exercise Physiology and
MS in Recreation Administration at the Figure 6. Exercise for Bar Correction
University of Tennessee in Knoxville, TN,
where he played football for the 1998
National Championship team, and con-
tinued working in the weight room with
various men’s athletic teams. ▲ Wall

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MindGames Suzie Tuffey Riewald, PhD, NSCA-CPT,*D

All the Little Things “Confidence

from hours and days
comes

and weeks and years

Suzie Tuffey Riewald, PhD, NSCA-CPT,*D
of constant work and

I
dedication. When I’m in
n a recent meeting with a college press conference after a round of golf.
coach, our discussion turned to He may have missed every fairway and the last two minutes of a
confidence and how confidence has reporters asking him questions like, December playoff game,
is critical to athletic performance. You “Have you ever played so poorly?” Yet I’m drawing confidence
know that having a belief in your abil- he responds with comments like, “My
ity will impact your performance on short game was really on today” or “I from wind sprints I did
the field and in the weight room. Any was able to get out of some difficult the previous March.
doubts about the influence of confi- situations. I have an opportunity to go
It’s just a circle: work
dence can be eased by looking at the flip hit some drives today and come out
side. That is, think about how a lack of with my A-game tomorrow.” Drawing and confidence, then
confidence impacts performance. How confidence from the little things, even more work and more
likely is a golfer to make his putt when though the “big picture” result (what
he does not really think he can make most people focus on) was not what he
confidence.”
Roger Staubach,
it? Do you think a softball player who may have hoped for.
NFL Quarterback
is struggling with her hitting will get
a hit when she believes “you’re in such There is a tendency to believe confidence
a slump –there is no way you’re going is built solely on that “breakthrough” tions then use it as a starting point to
to connect”? As you would likely guess, performance in practice or competi- develop your own individualized list of
these athletes are probably going to tion. However, it is important to realize confidence boosters. Identify the little,
perform poorly, in part, because they do that confidence can come through the yet critical, things you do that you can
not have confidence in their abilities. successes athletes are experiencing on a draw on when preparing for your next
regular basis. The quote at the beginning competition.
At the end of the meeting, the coach of the article also nicely captures this
made a comment that nicely summa- concept. Confidence can be a by-prod- The list could go on. However, each of
rized our discussion on confidence. She uct of the day in and day out, week in these questions focuses on a mini-suc-
said “I need to get my athletes to realize and week out work you are doing. cess that should build confidence that
it comes from all the little things, don’t you are putting in the work and taking
I?” At times, athletes get so caught up In your efforts to build or maintain steps toward achieving your athletic
in searching for confidence that they your athletic confidence, it is important goals.
miss all the little things they are doing to focus on the little things that you
on a daily basis that serve as the foun- are doing well. So, what are the little Now, it is time for you to get started.
dation for confidence. Renowned sport things that athletes do that can serve Here is your homework. Identify a list of
psychologist Jim Loehr likes to refer to as the foundation of confidence? Table little things you do already that can fuel
Tiger Woods and how strong his mental 1 presents examples of the little things your confidence, and identify the little
game is. Dr. Loehr says to pay particu- that you may be doing (or can start things you can start doing to further
lar attention to what Tiger says in the doing) that can contribute in a big way enhance confidence and performance.
to confidence. Read through the ques- Acknowledge when you meet these goals.

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MindGames Suzie Tuffey Riewald, PhD, NSCA-CPT,*D

I bet, if you put your mind to it, you

Table 1. Training and Performance Questions will be able to find something positive
in every practice or training session, no
• Do you train with consistency? Do you make every practice session? matter how bad you think it is. I encour-
There may be days you do not want to get out of bed, but doing so is age you to write something down after
important to physical development and confidence. each practice that you did well. Soon
you will see how many little things you
• Do you get proper sleep? Not just prior to a competition but in
are doing right, giving you the confi-
preparation for training as well.
dence to take your athletic performance
• Do you maintain a diet that is conducive to athletic success? You know to new levels.
that the “fuel” you put in your body effects how well the “engine runs”.
This includes staying hydrated as well. About the Author
• Have you made a commitment to stretching and flexibility? Some Suzie Tuffey Riewald, PhD,
athletes do not put forth full effort on these as they are not perceived as
NSCA-CPT,*D, received her degrees in
Sport Psychology/Exercise Science from the
being the main components of a workout. But, doing all the little things
University of North Carolina – Greensboro.
to take care of your body can boost confidence and it is critical to long
She has worked for USA Swimming as the
term health and performance.
Sport Psychology and Sport Science Director,
• Do you strive to maintain a positive attitude? Accept that it is not and most recently as the Associate Director
always easy to do then commit to working on your attitude. of Coaching with the USOC where she
worked with various sport national gov-
• Do you keep your attention on the task at hand? When at practice, are
erning bodies (NGBs) to develop and
you there physically and mentally? Doing so will impact performance
enhance coaching education and training.
which will impact confidence.
Suzie currently works as a sport psychology
• Do you train with quality? There is a qualitative difference between “just consultant to several NGBs. ▲
doing it” and doing it with purpose and intensity.
• Do you address the mental aspect of performance in training and
competition? Using mental skills on a consistent basis to manage
and enhance performance can bolster your confidence that you have
optimized preparation.
• Do you maintain a high effort? Do you commit your energies whether
it is the first sprint in pre-season or the last sprint? As noted by Roger
Staubach in the introductory quote, effort in the little things months
ago can play a role in confidence and performance today.
• Have you made a commitment to strength training? Recognize how the
work you do in the weight room translates to performance on the field
to build your confidence.
• Do you work to perfect technique? Do you strive for technical
excellence in everything you do? As an athlete, you can study video of
yourself or others, breakdown training sessions, and get feedback as
part of a commitment to perfect the process of performance.

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 Core Training

“Core-dinated” Training
for the Endurance Athlete
Pam Pedlow, MHK, CSCS

O ff–season is the perfect

time to refocus your train-
ing goals by taking the
focus off the endurance aspect of train-
ing and emphasizing rebuilding, inte-
grating, and rebalancing core strength.
As an endurance athlete, be it a triathlete,
ultra trail runner, adventure racer, or 10K
participant, you have invested countless
hours training in the endurance mode.
Rightfully so, as cardiovascular fitness is
the single most importance measure of
success in any endurance event. At goal
event date, your cardiovascular fitness
level is at its peak and you feel amazing.
But what happens after you cross the fin-
ish line? If you are like most endurance
athletes, you might fear that reducing
your cardio hours will result in a loss of
fitness, when in fact the opposite would
hold true. By refocusing or periodizing
Core-dinated strength is the progressive
integration of upper and lower body in
single complex movement patterns. For
example, instead of doing lunges, rows,
and abdominal crunches separately, core-
dinated training would combine them
into a lunge row combination. The
lunge activates the lower body, the row
activates the upper body, and main-
taining a stable torso activates the core.
While core training on its own (crunch-
es, Russian twists, back extensions, etc.)
is beneficial, integrating torso stability
Figure 1. Flow Chart: Core Training for the Endurance Athlete
20 reps x 1
to 2 / wk
Maintenance
Volume of Training
into movement patterns stimulates the
core muscles to work as they are used
in real life versus how they are used in
a gym. For those who participate in off-
road triathlon events, it is a good idea to
add some reactivity, such as closing the
eyes, unexpected perturbations while
balancing or landing, etc. This will help
to sharpen your ability to react to unex-
pected changes in terrain.
So just how do you work all of this extra
training into your already overloaded
Endurance Training
Goal Event
Season

your post event (off season) training

hours, it is very likely that the quality Increase integration
and efficiency of training for your next Decrease # of exercises Pre–Season
15–20 reps / 2–3 sets x 2 / wk
event would be improved.

Periodization refers to the systematic Build core strength

Introduce integration Off–Season
transfer of training hours between the 10–15 reps / 2–3 sets / x 3 / wk
“core-dinated” strength and endurance Goal Event
training parameters (more on this later). Core–dinated Training

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Core Training “Core–dinated” Training for the Endurance Athlete

schedules? Just as you do with your multidimensional movement pattern; left and the shoulder complex to rotate
endurance training, periodize. Figure lunge forward with the left leg while to the right.
1 outlines the basics of combining core- simultaneously rowing with the right
dinated training with endurance train- arm. To equate this to cycling- imagine How do you know how your core-dinat-
ing. The two reciprocal triangles repre- a steep hill climb. You are standing and ed training is progressing? Well, endur-
sent the ‘trade-off’ between core-dinated driving down with the left leg, the arm ance-wise you would look at heart rate;
and endurance training. Post event, and shoulder complex encounter a pull. core-dinated training-wise, you look at
when endurance volume is at its low- In order to maintain pelvic stability (not technique. Perfect technique through all
est, core-dinated training is at its peak. to mention maintaining a stable line on repetitions of an exercise is imperative.
Then as endurance volume builds, core- the bike) the torso must resist the natu- If you are unsure of how an exercise
dinated volume is reduced. Note that ral tendency of the pelvis to rotate to the should be done, or where it should be
although core-dinated volume (frequen- felt (or not felt), ask. Seek the advice of
cy of workouts per week) decreases, the
intensity increases. As event day nears, Table 2. Example Exercise Sequence
a weekly core-dinated session is all that
CONDITIONING
is needed to ensure the neuromuscular
system remains uploaded and strength
EXERCISE PARAMETER
gains are maintained. Lunge Strength
Figure 2
GROUP #1

Initially, your program will include a Oblique Ab crunch Core

series of exercise groupings, with each Figure 3
group tapping into a different parameter
of conditioning. To clarify, refer to the Seated Stability Ball Cable Row “Core-dinated” Strength
table 2 and the figures below. Figure 4

As you progress, the exercises become Figure 2. Dumbbell Lunge

more multidimensional. Using the same
group of exercises listed above, the three
individual exercises gradually reduce to
a combination, cable lunge and row
(Figure 5). The abdominal aspect of
the exercise occurs as you both pull and
resist the pull of the cable during the
sequence. This can be progressed further
by striding forward to a single leg stance
during the lunge, adding instability (bal-
ance disc, half dome stability ball, bal-
ance board, etc.) to the lead leg (Figure
6 & 7).

Incorporating contralateral movements

to your exercise sequences will increase
the functionality of your workout. Using
the same Group #1 example, the three
exercises combine to form this single

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Core Training “Core–dinated” Training for the Endurance Athlete

a qualified strength and conditioning

expert, with a degree in kinesiology or Figure 3. Oblique Ab Crunch
human kinetics, as well as experience in
endurance sports.

Finally, I highly recommend that you

avoid machine-based exercises. Instead,
choose equipment that uploads the ner-
vous system (requiring you to use more
of your postural stabilizers) such as, free
weights, cables, bands, medicine balls,
etc.; and, substitute a stability ball for a
flat bench. In addition to their versatil-
ity, they also allow the body to move
through its natural range of motion,
another plus for the functional side of
conditioning.

Investing training time in an off season,

core-dinated conditioning program will
yield you the highest return on your
overall training hours. So spend the
time now rebuilding, integrating, and
rebalancing core strength and not only
will you be less likely to be side-lined by Figure 4. Stability Ball Seated Row
injury during training, but you will also
increase your efficiency, likely result-
ing in your most successful season ever.
Good luck.

About the Author

Pam Pedlow, has a bachelor’s degree in
exercise science and a master’s degree in
sports medicine, from the University of
British Columbia, and is a Certified
Strength and Conditioning Specialist with
the NSCA. She is the founder of, Fitness,
Function & Performance Conditioning,
where she trains a variety of weekend and
performance athletes, in both clinical and
gym-based scenarios. Pam is a competi-
tive age-group ultra trail runner and in
her spare time she can be found trail
blazing through the mountains of British
Columbia, Canada. ▲

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Core Training “Core–dinated” Training for the Endurance Athlete

Figure 6. Half Dome lunge Row Combo to Single Leg

Figure 5. Cable lunge Row Combo Stance—Start

Figure 7. Half Dome lunge Row Combo to Single Leg

Stance—End

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