Core Training

Core training
The martial artist should train in resistance from a multi-directional i.e. all angles, multi-positional i.e. prone, upright, horizontal, bent-over, with multi-exercises.
This type of training creates a muscular balance in the whole body, which in turn brings economy of movement and injury prevention.

In the forefront of all training today, core training has taken the stage. When I heard of this at the first it put into words what I had already known, because as a discus thrower and shot putter I had sensed the smooth transfer of power from the lower half of by body to the upper was essential for a good throw and I revelled in the power that I could generate in hitting or throwing a ball. As this ‘core training’ was perpetuated into training, I realised the importance of this ‘core strength’ in any discipline.

So I tested my core strength in different ways, like the ‘bridge’. Where the person is on their forearms and toes (much like the press-up position but on the forearms.) One arm is then stretched out to the side and held for 30secs, then the other, then legs one at a time raised. I went from an empty hand to 7kg dumbbell. I then got a training partner to load weight disks on to my back when in the bridge position and was able to stay firm up to and with 100kg. (Loading increments of 25kg.) I didn’t get any higher because the load was becoming unstable. I tried the ‘abdominal wheel’ and after a few tries going flat out from my knees I was able to come to standing position.
Other tests were using resisted twisting movements with cables.

My point is this, I didn’t stay with the usual run of the mill exercises, but diverted and used the basic exercises as a spring board into a diversity of exercises, so because of my way of training with resistance i.e. in a multidirectional, multi-positional with multi-exercises. My core was already strong and better still, was a balanced strength, that is to say all the fixators and synergists muscles had developed well along side the prime movers. So I did not concentrate on core exercises alone to do this.
In my experience this is the better way to strengthen the core and certainly prevent injury. Do note that a person wanting to train as I have suggested should be at least three months doing basic weight training exercises. Then ease into multidirectional/positional/exercises.

toughern

	Author:	toughern (toughern's profile, toughern's blog)
	Posted On:	Sunday, 10th February '08, 10:09am
	Tags:	Baseball, Bodybuilding, Coaching, Conditioning, Endurance, Exercise, Fitness, Injury, Proprioceptive, Rowing, Rugby, Sprinting, Strength Training, Training, Weight Training and Winning
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