Observations on Core Training
Core training is a staple of everything at DiSalvo Performance Training. If there’s one thing you leave here good at, it’ll be training your core. I take a somewhat broad definition of core training. If I could dumb it down a little even, I would call it “torso control.”
I’ve always looked at strength like a closed feedback loop. If you keep that loop tight and without leaks, the tension and strength grows. If it’s “leaking” anywhere, then you’re likely to lose strength (and power). The “leaks” I most often see are in the core and torso more generally. So that’s where I dig in.
I think one thing that people often leave on the table is anti-extension, anti-flexion and anti-rotation exercises. I believe these exercises should be the foundations of core training, not the other way around (ie: as opposed to crunches, rotational movements, and bending movements).
Here’s 6 concise observations on core training from the training floor at DiSalvo Performance that you can take with you into your next session:
Core training should be mostly about bracing the spine and resisting extension/flexion and rotation. I learned this from a combination of time working with Steve Maxwell and attending lectures and seminars from Dr Stuart McGill. Think Palloff Presses, Planks, Bird Dogs, Hollow Bodies. When I work with new clients, I usually have to start mastery of these before I can ever hope to get them stronger in general.
The reason for this is because movements like the ones stated above are the first and last line of defense in bracing your spine from outside influence that could result in injury.
Conversely, the act of flexion, side/forward/back bending, and transverse plane movements are absolutely important, but jumping right into these and neglecting #’s 1 and 2, will ultimately slow you down later. You’d be surprised at the level of athlete and strength level of a client who can struggle mightily with the above.
The anti flexion/extension/rotation exercises will become easier on a more rapid curve for more advanced athletes and clients. New-comers will need to take a lot of time to really develop the core bracing ability. Sometimes 6 months of variations or more until they get really comfortable.
Don’t underrate the core training involved in farmer’s carries.
Women: I often aim to have any clients of mine post-pregnancy really focus and prioritize on core bracing and anti-flexion/extension movements. So much so that the first 10-15 minutes of every session is spent here. To end most sessions in the first 9 weeks back training post-pregnancy, we also usually end the session with a core exercise or two. This is especially important if you’ve had a C-Section.
I’ll elaborate in future articles, as well as one coming later this week on a more specific aspect of core training: the obliques.