Type of training discussed is core stability training. The intensity depends on whether exercises are isometric or isotonic. Core training can be done in every session, usually at the end, for durations depending on previous training. Intensity can be measured by exhaustion or abdominal curl tests. Overload is achieved by increasing reps, adding weight. Benefits include stabilized spine, shoulders, stronger base, forceful contractions, corrected imbalances, reduced injury risk. Elite athletes focus on core early to build strong base and improve posture, performance for events like swimming.