NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

Core Training Phase: Table 1: Core in Isolation
Rules:
Sample Exercises:
Typical Reps x Sets x
Tempo x Recovery:
Redefi ning Your Core
Lumbo-pelvic-hip complex remains fi xed once positional awareness is gained; sequential open chain limb
movements are used to challenge this position.
Lumbo-Pelvic Tilting
Lying Supine with
Leg and Arm
Movements
Lying Supine with
Combined Arm and Leg
Movements
Anterior tilting (lumbar arching) and posterior tilting (lumbar fl attening) through
a full range is performed to gain familiarity and proprioceptive awareness of
the lumbo-pelvic-hip position. The athlete should note how the pressure gauge
changes (see below for additional details).
Using a blood pressure sphygmomanometer for biofeedback, the trainer or coach
can guide the athlete through a progressive series of extremity movements, which
challenge the ability to maintain a neutral lumbo-pelvic-hip postion. A suggested
working pressure in the cuff is 40 mmHg and should not deviate more than 10
mmHg during movement (5).
The level of diffi culty can be progressed from arm or leg movements only to
combinations of both; and/or from having the moving limb remaining on the
ground to being held 1 in. off the ground during movement.
Movements are performed to establish optimal control and muscular endurance (until control/form is lost).
Progress time under tension up to 180 s (3 x 60 s) with a 5 (concentric)/2 (isometric)/5 (eccentric) tempo with
30 s of rest between sets.
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 17