Core training programme - part 1

Core training programmes

The core training programme that follows over this and the next three parts is designed to reduce injury and maintain physical and mental stimulation and contribute to improved sports performance.

Some of the exercises involve resistance, some bodyweight, and some are simply about muscle recruitment. Within each work out the difficulty of exercises varies, although the general level progresses from issue to issue. Coaches, therapists and athletes should set the number of sets and repetitions for each exercise according to the normal principles of training, fatigue and overload (see progressive overload below and tables 1, 2 and 3). They should also account for prior level of training, any injuries and time in the training year.

Progressive overload

Progressive overload is one of the key principles of training. You start off exercising at a low and manageable level and, providing you allow enough time between sessions for recovery, this initial training dosage will produce a positive training response. After a certain time your body adapts, so you can then increase the dosage to produce further increases in fitness. If there is no progression then your fitness level will plateau.

 

Table 1: Example of a progressive overload programme

 

Table 1 shows a simple volume progression. The goal at the start is to learn the exercises correctly. In this example, you perform only 2 sets x 5 reps twice a week for weeks 1 and 2, to ensure the muscles and tendons involved in the exercise are not overloaded too much too soon. During weeks 3 and 4 you complete 50 per cent more reps by adding another set (3 x 5). Over the next 4 weeks, you build up to 3 sets x 10 reps, which is three times the original dosage.

Strength endurance

This training progression will develop strength endurance, which is why the emphasis is on building up the number of repetitions over time rather than increasing the amount of weight (if applicable to the exercise).

Table 2: Guidelines for developing strength endurance

It will take 4-8 weeks to develop a significant improvement in strength endurance. At the start choose an appropriate resistance or length of hold. In terms of weights exercises, once you can do 20 reps you should increase the resistance and drop the number of sets. With isometric (held) exercises you should progress to 90-second holds.

Strength training

For developing strength (the ability to lift increasingly heavier loads) the resistance must be tough enough to permit you to perform no more than 10 reps per set. Rest periods between sets should be longer compared to strength endurance training (2-3 minutes to allow for the necessary recovery to permit quality, fatigue-free lifting) The amount of weight lifted should be progressively increased rather than upping the number of repetitions.

Table 3: Guidelines for developing strength

It is important not to overload the muscles and tendons too much too soon, which is why you should start with lighter loads and more reps, and progress to heavier loads and fewer reps. By increasing the number of sets you can maintain volume when the reps decrease (starting, for instance, with 2 sets x 10 reps and progressing to 4 sets x 5 reps). This type of training will increase muscle size.

Strength versus strength endurance

You can apply the above training methods to your core strength training. For example, you could perform one weekly workout emphasising strength endurance and one strength.