Core Conditioning Part III

By: Steve Ramsbottom BHK, CSCS, PFLC
Performance Institute

The art and science of strength and conditioning takes many years of development, determination, and smart training. In order to achieve the long-term results your looking for, your core program must be periodized, or planned with progressions to force challenge, improvement, and recovery. Part III of this aims to show new core progressions we use at Human Performance to constantly challenge our clients.

Core conditioning should be incorporated 2-4x/week depending on the level of athlete. The core encompasses more than just the abdominals and low back, but is part of a complex sling system that helps to initiate, stabilize, and propel our bodies through every possible movement pattern. Due the complexity of the core system it must be incorporated into each training movement with the understanding of its importance and role in regards to stabilization or mobilization.

• Janda Crunch
• Pull in belly button
• Pull up pelvic floor
• Perform a crunch without allowing the stomach to "pop up"
• Breath out as you come up
• Start with 2 sets of 15

• Jack Knife with Twist
• Start in a push-up position with toes on top of a Swiss Ball
• Raise hips slightly
• Pull in belly button
• Pull up pelvic floor
• Pull knees rotating towards the left shoulder and one rep followed by the right on the next
• Do not let the low back arch
• Start with 2 sets of 6 each side
  
• 1 Leg Abduction/Adduction
• Start in a push-up position with toes on top of a Swiss Ball
• Raise hips slightly
• Pull in belly button
• Pull up pelvic floor
• Hold one foot on top of the ball and move the other out to the side
• Do not let the low back arch or hips rotate laterally
• Start with 2 sets of 5 each side
  
• Crunch and Catch
• Lye on a Swiss Ball with the low back resting on the ball
• Pull in belly button
• Pull up pelvic floor
• Perform a crunch and toss a medicine ball in front of the body
• At the top of the crunch, catch the ball and hold
• For more advanced try with one leg
• Start with 2 sets of 15 reps

• Dog Pee
• Start balancing on the knees on top of a Swiss Ball
• Pull in belly button
• Pull up pelvic floor
• Slowly centre one leg on top of the ball and laterally raise the other leg
• Stabilize position and then switch legs
• Start with 2 sets of 5 on each side
  
• Foam Chest Press
• Lye on a foam roller with knees bent at 90 degrees
• Raise the right leg
• Pull in belly button
• Pull up pelvic floor
• Perform a dumbbell chest press with the left arm
• Do not the low back arch
• Start with 2 sets of 12 on each side
  
• Balance Board Lunge and Pass
• Hold a lunge position on an Extreme Balance Board
• Hold both knees at 90 degree angles
• Pull in belly button
• Pull up pelvic floor
• Diagonally pass a 2-4 kg medicine ball
• Start with 2 sets of 10 on each side

Steve Ramsbottom is the founder and owner of Performance Institute, a sport-specific athlete development and functional fitness training facility in the Metro Vancouver area. Core Conditioning is an important aspect of a complete performance program like Steve Ramsbottom's Athletic Development Program: Action Star.