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

Core Training
Phase:
Rules:
Sample exercises:
Typical Reps x
Sets x Tempo x
Recovery:
Table 3: Core in Reactivity
Redefi ning Your Core
All exercises are performed in a proprioceptively rich environment and require the athlete to react repeatedly in
order to correct and maintain changes in posture and alignment. Reactivity challenge and predictibility can be
provided and progressed in several forms.
Stability Ball Poses
BOSU Balance Poses
Partner Perturbations
When an unstable surface is used, equilibrium reactions are required. Balance is
constantly being challenged and high levels of co-contraction are initially required until
positional awareness is heightened. Greater diffi culty can be achieved by moving the
upper limbs or by throwing and catching light balls.
Training eff ects from the stability phase are integrated and challenged within a
reactivity environment. When strength and endurance exercises, such as push-ups, are
later utilized, positional awareness and posture is then optimized.
By manipulating the variable of predictibility, the athlete is required to respond to
unexpected stimuli as the trainer or coach provides “taps” of varying direction and
magnitude.
Movements are performed to establish muscular endurance or until control/form is lost. Develop time under
tension up to 180 s (3 x 60 s) with a combination of isometric/static holds and movement-based exercise as
shown; rest 45 s between sets.
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 19