1. Type of training - Core Stability
Intensity performer should train at? Depends on if the exercise are isometric or isotonic (so if the sets are completed to time or to amount of reps)
Depends on the previous training completed
For what duration? Some type of core training can be completed as a part of every training session or on its own, usually at the
end of a session.
How is intensity measured? This could potentially be measured by training to exhaustion, NCF multi stage abdominal curl test measures
the intensity the abdominals can work to.
How to overload? Increase the amount of sit ups
Use a weight (across chest whilst performing sit ups) to increase the intensity
Benefits from this training? Spine, pelvis and shoulders are stabilised
Stronger base of support is created
More forceful muscular contractions due to stronger base of support
Correct postural imbalances
Reduce the risk of injury
How do Elite Athlete utilise the training? Do core strengthening exercises during initial meso-cycles to set strong base
The aim is to build a strong core early on in the training schedule.
Core training can improve overall body posture in event and as a result improve performance
e.g. if a swimmer has a poor core stability their legs could drop in the water in the later stages of a race,
this will make them less streamlined and decrease their efficiency.
Overview of the training method…
Core training used to be an add on to training sessions for no apparent reason. Coaches and performers now understand that an improved core can
improve posture, reduce injury and increase performance levels. There are many types of training involved in core stability work. The core muscles can
be isolated through isometric exercises (plank) or isotonic exercises (sit ups). The core muscles can also be worked on through whole body exercises using
kettle bells.
The core muscles provide a strong base to many other muscles, it is therefore essential that if performers are to work to the best of their ability that they
have this strong base with their torso.
