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

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Core <strong>Training</strong> Phase: Sample Exercises: Typical Reps x Sets x Tempo x Recovery: Overhead Squat Overhead Lunge Kettlebell Turkish Get-Up Table 5: Core in Strength (continued) Redefi ning Your Core Many variations of the squat exist with their use being prevalent in most strength and conditioning facilities with respect to athlete training and lower body hypertrophy, strength and power development. Overhead squats shift the athlete’s center of mass upwards and create an increased requirement for the core musculature to stabilize the spine and pelvis. The lunge utilizes a 1-leg movement pattern and creates a stability challenge at the hip, knee and ankle in the frontal plane as gross movement occurs in the sagittal plane. The torso, shoulders and head should be held upright and neutral while the unilateral nature of the loading above the head creates additional demands for the athlete. This is an excellent whole-body movement performed in all planes. The time under tension for the core musculature is extended per rep due to the number of phases (not all shown) required to complete the lift. Assuming the strength phase of a periodized training plan: 5 – 8 reps, 3 – 5 sets, with 3 – 5 min recovery. Utilize a controlled but urgent intent to lift. nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 22
Core <strong>Training</strong> Phase: Table 6: Core in Power Rules: Sample Exercises: Typical Reps x Sets x Tempo x Recovery: Redefi ning Your Core All exercises selected here are free-weight, multi-joint structural lifts which optimize our defi nition of functional. The athlete is in a standing position and is required to generate moderate to large amounts of force from the extremities at maximum speed, while the core musculature provides a solid platform from which movement can eff ectively and effi ciently occur. Olympic-Style Lifts and Variations Tire Sledgehammers Tri-Planar Kettlebell Lifts Variations of the Clean and Snatch lifts are classically used to develop muscular power of the lower limbs using a forceful and rapid triple extension of the ankles, knees and hips. These technique-intensive lifts should be coached by a qualifi ed Certifi ed Strength and Conditioning Specialist®. (An example of a Clean High Pull is shown.) This exercise demands a rapid and forceful fl exion and rotational force from the torso subsequent to loading of the anterior musculature. An important benefi t is the absence of the requirement for the antagonists (posterior muscles) to decelerate and slow the downward movement. Kettlebell training calls upon an aggressive “hip snap” and thus encourages strong activation of the posterior hip musculature of the core. Although rarely exploited, “triplanar kettlebell training” promotes the development of many desirable athletic traits that are highly functional (11). The forces of gravity and momentum can be utilized to enhance the effi ciency of energy recycling from the elastic soft tissues. Higher loading: 3 – 6 reps, 3 – 5 sets. 3 – 5 min recovery between sets. Lower loading: 8 – 15 reps, 2 – 4 sets. 2 – 4 min recovery between sets. nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1 23
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NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

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