Core Training Progressions....

**P-funk** · 10-03-2006, 04:48 PM

I was asked this question in a class:

How do you progress your clients in core training.

I decided, since it seems to be a hot topic here (ab training etc.) that I would post it so that people can get some ideas for their programs and possibly take something away from it....

Quote:

Typically, for my clients I like to start with the most basic core exercises. usually, we start with planks and/or bird dogs. I like these two exercises because while the plank teaches stability through and isometric contraction, the bird dog allows the person to learn stability via small movement. I typically have the person hold the extension portion of the Bird Dog for a 3 count x 3 reps on each side. We then progress up to a 5 count x 5 reps. If the client is having trouble with these two exercises and has lower back pain, I regress them back down to the supine leg slide (as suggested in Diagnosis and Treatment Movement Impairment Syndromes, By, Sharmman) or, have them stand up against a wall and perform a drawing in a hold for time. Once they can comfortably do the planks and bird dogs, I move them onto some strengthening work.

For strengthening work, I like things like the reverse crunch, because it causes the person to focus on contracting their obliques to keep their hips from moving all over the place. I use a variety of chop lifts (reverse chops and wood chops). I progress them from a kneeling position, to a half kneeling position to a standing position with those. We also use back extensions to train the erectors. I also like McGill crunches (which are described by McGill). We also use various single leg balance type things, kind of like the single leg squat excursion from the testing chapter of the NASM-PES text or single leg squat and reach (as it was called in the NASM-CPT text about 6 years ago when I took it). If the client needs extra work on their glutes, I use tubing around the ankles during this and try to progress them to performing the exercise on a half foam roller. In this second phase of training, I also have them go through a variety of more difficult plank type exercises, like side planks, single leg, single arm, stability ball planks etc. as well as trying to progress to doing same side bird dogs (ipsilateral), which are terribly hard.

Once the client is through this phase, we progress to more complicated exercises. Here is were we move our chop lifts from using cables and being more controlled, to doing them with a med. ball and being more ballistic (power training). Again, I progress from kneeling (on both legs), half kneeling (one leg) and then standing. Single leg chest passes are also used in this phase and various rotational throws with the med. ball. In this phase we keep trying to progress the plank to more difficult, like one leg on stability ball, feet dorsiflexed, etc. I also use single leg back extensions here.

Also, large compound lifts are very helpful for core strength. I like squatting exercises and various deadlifting exercises to help train the core through integrated movement. Once the client is able to perform these exercises with decent load safely (usually in phase two), I start to try and ramp up the intensity.

**P-funk** · 10-03-2006, 04:51 PM

Here was a good article that was just posted in the new NCSA Performance Training Journal.

core training

viet_jon · 10-03-2006, 04:56 PM

good stuff.

How do you do same side bird dogs (ipsilateral)?

**P-funk** · 10-03-2006, 05:00 PM

just like you do the opposite side except on the same side.

it is really hard!

viet_jon · 10-03-2006, 05:15 PM

yea it is. I just tried it. It's hard to balance.

**CowPimp** · 10-03-2006, 09:59 PM

Good stuff P.

I also like to use supine bridge variations with isometric holds for those who need posterior chain work. I usually include the supine bridge stuff in the movement preparation part of the workout if they need it.

I probably don't use birddogs as much as I should. Some people get them, but it's a really good exercise. The ipsilateral bird dogs are damned hard too!

mike456 · 01-17-2007, 09:29 AM

sorry for bumping an old thread, but P what are single leg slides and Mcgill crunches? thanks

Pianomahnn · 01-17-2007, 09:48 AM

Birddogs...

I normally do those with my foot as the point touching the ground, not the knee. That's not detrimental to anything, right? It sure seems harder...

**P-funk** · 01-17-2007, 09:54 PM

Quote:

Originally Posted by mike456

sorry for bumping an old thread, but P what are single leg slides and Mcgill crunches? thanks

I can't even begin to describe them. sorry.

Spud · 01-17-2007, 10:21 PM

Weighted planks! Adding just a couple plates makes all the difference.

By the way, how do you do one armed or one legged planks?

ponyboy · 01-18-2007, 01:49 PM

Umm...lift one leg or one arm in plank position?

Spud · 01-18-2007, 03:13 PM

Quote:

Originally Posted by ponyboy

Umm...lift one leg or one arm in plank position?

Oh.. I was thinking one arm, no legs, or one leg, no arms...

Pianomahnn · 01-18-2007, 10:09 PM

hahahahahahahahahaha! That's just crazy talk.

I've seen some crazy breakdance moves that involved one armed handstand type things, but that's hardly a one armed bird dog.

Double D · 03-24-2007, 07:53 PM

Lets bump this for the guys who havent seen it. I think this answers the questions lots of guys here ask about crunches etc...

AKIRA · 03-24-2007, 08:17 PM

Quote:

Originally Posted by Spud

Oh.. I was thinking one arm, no legs, or one leg, no arms...

Actually, you can on a stability ball. I was doing bird dogs with just hands, no legs or just legs no hands. Thats pretty hard.

I can do floor bird dogs (ipsilaterally) no problem. Were talking over 30 sec holds. I am actually a cunt hair worse at opposing arm/leg bird dogs.

Pianomahnn · 03-24-2007, 08:30 PM

If I read that correctly, it's still two different points touching the ground.

10-03-2006, 04:51 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	Here was a good article that was just posted in the new NCSA Performance Training Journal. core training E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-03-2006, 04:56 PM	#3
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,605	good stuff. How do you do same side bird dogs (ipsilateral)? I love dog meat.

10-03-2006, 05:00 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	just like you do the opposite side except on the same side. it is really hard! E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-03-2006, 05:15 PM	#5
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,605	yea it is. I just tried it. It's hard to balance. I love dog meat.

10-03-2006, 09:59 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Good stuff P. I also like to use supine bridge variations with isometric holds for those who need posterior chain work. I usually include the supine bridge stuff in the movement preparation part of the workout if they need it. I probably don't use birddogs as much as I should. Some people get them, but it's a really good exercise. The ipsilateral bird dogs are damned hard too! The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

01-17-2007, 09:29 AM	#7
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	sorry for bumping an old thread, but P what are single leg slides and Mcgill crunches? thanks Journal

01-17-2007, 09:48 AM	#8
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,225 Photos: 6	Birddogs... I normally do those with my foot as the point touching the ground, not the knee. That's not detrimental to anything, right? It sure seems harder...

01-17-2007, 10:21 PM	#10
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 752	Weighted planks! Adding just a couple plates makes all the difference. By the way, how do you do one armed or one legged planks? No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

01-18-2007, 01:49 PM	#11
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Umm...lift one leg or one arm in plank position? Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

01-18-2007, 10:09 PM	#13
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,225 Photos: 6	hahahahahahahahahaha! That's just crazy talk. I've seen some crazy breakdance moves that involved one armed handstand type things, but that's hardly a one armed bird dog.

03-24-2007, 07:53 PM	#14
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Lets bump this for the guys who havent seen it. I think this answers the questions lots of guys here ask about crunches etc...

03-24-2007, 08:30 PM	#16
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,225 Photos: 6	If I read that correctly, it's still two different points touching the ground.

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