Core Training in 2011
“Core training” is always a hot topic, New Year or not.
Now that Dr. Stuart McGill’s evolving research has shown us that training for core stability – the ability to control the position of the spine when subjected to an outside force – is the way to go, the bigger question is, How do we do this in the most effective and efficient manner?
Over the last couple of years, “anti-rotation” exercises have headed the list of essentials; the latest variation from Tony Gentilcore is shown here:
We’ll probably see anti-rotation presses continue to gain favor in 2011; but with the modern-day trainee more time-crunched than ever before, I expect we’ll also see a trend toward using even more “bang for your buck” exercises.
Enter offloading.
Top coaches like Mike Boyle, Mike Robertson and Dan John have been talking about this concept for a while, and I suspect it’s really going to catch on in the upcoming year. I expect to see a lot more people programming exercises that train the core to resist extension, rotation and lateral flexion while also working larger movement patterns – one-arm farmers walks and waiter carries, suitcase deadlifts, and one-arm pressing and rowing variations are just a few that come to mind.
I’m sure some new exercises will pop up as well, and I’m looking forward to seeing what’s in store – almost as much as I’m looking forward to seeing Jillian Michaels leave The Biggest Loser. But I’m not so sure I want to see her attempt to raise a kid…
“Sorry about losing my temper. My bad…”
Scary, scary thought.
Filed under: exercise instruction, exercise programs, strength training
