Six Week Core Training Program

In this article you will learn a six week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual’s athleticism and overall performance with any task!

An article by Benjamin C. Y. Lee and Stuart M. McGill in 2015 compared a long term dynamic (i.e., curl up) vs. isometric (i.e., plank) core training program. A six week core training program consisting of isometric exercises was superior to dynamic core exercises in enhancing core stiffness. Below you will find videos of the exercises in the core training program broken down into 3๏ธโƒฃ phases.

Phase One

The video demonstrates week 1๏ธโƒฃ & 2๏ธโƒฃ exercises from the core training program.

1๏ธโƒฃ Plank โ€ผ๏ธTransition Not Included In Article But Worth The Challengeโ€ผ๏ธ

2๏ธโƒฃ Front Hold

3๏ธโƒฃ Modified Torsional Buttress

4๏ธโƒฃ Modified Side Plank

5๏ธโƒฃ Bird Dog

 

Phase Two

The video demonstrates week 3๏ธโƒฃ & 4๏ธโƒฃ from the core training program.

โšซ๏ธ Anterior Pallof Press

โšซ๏ธ Posterior Pallof Press

โšซ๏ธ Anti-rotation Pallof Press

โšซ๏ธ Suitcase hold

 

Phase Three

The video demonstrates week 5๏ธโƒฃ & 6๏ธโƒฃ exercises from the core training program.

โšซ๏ธ Kettlebell Unilateral Rack Walk

โšซ๏ธ Swiss Ball Stir The Pot

โšซ๏ธ TRX Inverted Row

โšซ๏ธ Half-kneeling Wood Chops

 

Why Core Stiffness Matters

Here is an excerpt from the article that greatly summarizes why core stiffness matters.

“In essence, when sufficient core stiffness is lacking, athlete movement becomes inefficient and manifested by performance decrements and can increase injury risk. Many athletic tasks involve stability about the frontal and transverse planes; consider a football player who sprints 5 yards forward and powerfully cuts left. If lateral core stiffness is insufficient, energy leaks causing buckling at the torso compromises speed and increases known injury mechanisms of spine bending under load (28) and knee valgus buckling (20).”

Why Isometric Exercises?

You could argue weight lifting exercises activate the core. However, traditional barbell exercises such as the squat and deadlift are sagittal plane dominant exercises. The authors of this article support the notion that this core training program is better at creating 3-dimensional spinal stability. Also, due to the fact this core training program is mostly body-weight exercises, the amount of external load volume on the body is minimal compared to traditional weight lifting. The authors suggest this core training program is an excellent mid-season option for athletes to perform on training days and during their pregame warm-ups in efforts to reduce the risk of injuries!

 

Want More Core Exercises?

Did you like this article? Do you want more core exercises? Check out our PrehabX Exercise Library and on the left click on muscle tag, followed by the core tag!

 

 

References

Lee, B. C., and S. M. McGill. Effect of long-term isometric training on core/torso stiffness. J. Strength Cond. Res. 29(6):1515โ€“1526, 2015.

You can find the article here

5 thoughts on “Six Week Core Training Program

  • This was a excellent informative post you have shared on this page about the six week of core training program by performance decrements and can increase injury risk. Many athletic tasks involve stability about the frontal and transverse planes; consider a football player who sprints 5 yards forward and powerfully cuts left. If lateral core stiffness is insufficient, energy leaks causing buckling at the torso compromises speed and increases known injury mechanisms of spine bending under load (28) and knee valgus buckling (20).โ€
    Thanks.

  • This was a excellent informative post you have shared on this page about the six week of core training program by performance decrements and can increase injury risk. Many athletic tasks involve stability about the frontal and transverse planes; consider a football player who sprints 5 yards forward and powerfully cuts left. If lateral core stiffness is insufficient, energy leaks causing buckling at the torso compromises speed and increases known injury mechanisms of spine bending under load (28) and knee valgus buckling (20).โ€
    Thanks.

  • In this article you will learn a six week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individualโ€™s athleticism and overall performance with any task.
    Thanks.

  • I wish y’all could create playlists based on this that we could easily share w/ pts as an HEP. I can’t get the playlist feature to work for me at all, and the search bar on the exercise page seems to be busted, too! Thanks.

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