six week core training program advanced core exercises the prehab guys

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!

 

 

LOW BACK [P]REHAB PROGRAM

No matter how long you have suffered from back issues, it is never too late to start feeling better. We get it, we have dealt with low back issues too! We have blended science with our clinical expertise and our personal experiences to provide you with the ultimate solution. This program has been tested and proven by countless people both in the clinic and digitally, and we know it can help you too! For more click HERE.

 

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

8 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!

  • Gabriella Reiner
    Posted at 07:54h, 28 September Reply

    Hello!

    In the firar phase the set up is 5*5,4,3,2,1 where 1 rep is 10 seconds. Can you explain in moore detail How that set up is performed? Dont understand How it is suppose to be done

  • Erin Willett
    Posted at 11:29h, 02 July Reply

    As with Gabriella, I’m a little confused on the exercise parameters. At 10 seconds per rep, 15 reps per set (as I’m currently reading the 5,4,3,2,1 pattern), 5 sets per exercise, and 4-5 exercises, that appears to be an hour of core 4 times per week? Or am I misreading that?

  • Craig Lindell
    Posted at 15:11h, 21 September Reply

    To help clear up the parameters, it is sort of a drop set. So at first you begin with 5 sets of 5 reps, then the next set is only 4 reps, then 3 reps, then 2 reps, then 1 rep. Still a lot of volume, but technically 75 reps total If I did my math correctly!

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