Six Week Core Training Program

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!

Sample Core Training Program

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 3️⃣ phases.

Phase One

The video demonstrates week 1️⃣ & 2️⃣ exercises from the core training program.

1️⃣ Plank ‼️Transition Not Included In Article But Worth The Challenge‼️

2️⃣ Front Hold

3️⃣ Modified Torsional Buttress

4️⃣ Modified Side Plank

5️⃣ Bird Dog

 

Phase Two

The video demonstrates week 3️⃣ & 4️⃣ from the core training program.

⚫️ Anterior Pallof Press

⚫️ Posterior Pallof Press

⚫️ Anti-rotation Pallof Press

⚫️ Suitcase hold

 

Phase Three

The video demonstrates week 5️⃣ & 6️⃣ exercises from the core training program.

⚫️ Kettlebell Unilateral Rack Walk

⚫️ Swiss Ball Stir The Pot

⚫️ TRX Inverted Row

⚫️ 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!

 

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References

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

You can find the article here

5 Comments
  • Rehab
    Posted at 12:37h, 16 December Reply

    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).”
    Thanks.

  • Rehab
    Posted at 12:41h, 16 December Reply

    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).”
    Thanks.

  • eye mask
    Posted at 05:26h, 07 February Reply

    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.
    Thanks.

  • Rachel MacNeill
    Posted at 11:33h, 04 March Reply

    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.

    • Michael Lau
      Posted at 14:06h, 11 March Reply

      Hi Rachel!! Are you a prehabX member? What exactly isn’t working for you? Please send us a direct email at info@theprehabguys.com so we can help you troubleshoot and create playlists to share as an HEP, as a PrehabX member this is the backbone of the membership!

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