By now our readers are very familiar with the importance of strengthening the core musculature of the body, which includes the abdominals, obliques, low back, glutes and hamstrings. Additionally, you know that it takes a strong core to prevent injuries to the low back as well as to maintain proper posture which will help to prevent neck and back pain later in life. Furthermore, you are aware that a strong core is extremely beneficial in the transfer of power from the legs into the trunk (which is critical for activities such as throwing, swinging and running).
For those athletes who are winding up their competitive seasons and heading into the off-season or for athletes who are looking to use the summer months as a time to prepare for fall sports, I challenge all of you to begin a core prioritization period for the next six (6) to eight (8) weeks. I have devised two circuit programs that will help you drastically increase your core strength. The first is a basic circuit utilizing some fairly well know exercises and is to be used for three to four weeks before moving on to the advanced version of this circuit. The advanced version contains some pretty demanding exercises that will not only challenge your core strength and endurance but your static balance as well.
These circuits use the pyramid system of timed sets. You will start by performing each exercise for a set period of time before moving on to the next exercise. Your goal is to perform a total of six circuits with each successive circuit being longer than the previous one. Now for the bad news. The only rest you are allowed to take in this program is the time it takes you to move into position for the next exercise which should be a maximum of five (5) seconds.
The following four exercises comprise the beginner’s version of the core pyramid circuit:
BEGINNER’S VERSION OF THE CORE PYRAMID CIRCUIT
4-Point Bridge
Target Muscles group(s): Glutes, low back and hamstrings
Performance:
1. Lie on your back with legs outstretched and a slight bend in the knees with the upper body propped up on the elbows. The elbows should be lined up underneath the shoulders and the hands should be even with the hips.
2. Raise your hips off the ground so that your body forms a straight line and contract your glutes and hamstrings-your weight should be distributed between your heels and your forearms.
3. Maintain this position for the designated time and then move quickly to the next position.
Side Plank
Target Muscles group(s): Obliques and abdominals
Performance:
1. Lie on one side with your upper body propped up by the forearm nearest to the ground and one foot stacked on top of the other.
2. Raise your hips off the ground so that your body forms a straight line and contract your obliques-your weight should be distributed between your stacked feet and your forearm.
3. Maintain this position for the designated time and then repeat on the opposite side before moving quickly to the next position.
Bird Dog
Target Muscles group(s): Glutes, low back and hamstrings
Performance:
1. Assume a quadrupled position on the ground with the bodyweight distributed on your hands and knees-look forward and maintain a straight spine.
2. Extend one leg and the opposite arm.
3. Contract your glute on the extended leg and maintain this position for the designated time and then repeat on the opposite side before moving quickly to the next position.
4-Point Plank
Target Muscles group(s): Abdominals
Performance:
1. Lie facedown on the ground with your upper body propped up by the forearms.
2. Raise your hips off the ground so that your body forms a straight line and contract your abdominals-your weight should be distributed between your feet and your forearms.
3. Maintain this position for the designated time and then move quickly back to the first position in the circuit.
Now that you are familiar with the exercises in this circuit, lets move on to the pyramid method of timed sets. Remember that your goal is to perform six of these circuits. You are to perform each exercise in the first circuit for ten (10) seconds and add ten (10) seconds for every consecutive circuit so that by the sixth circuit you are performing each exercise for a full minute. No resting between exercises or circuits. Also remember that for the side plank and bird dog, you need to work each side individually so your first circuit will have you performing those exercises for ten (10) seconds each side and by the time you get to your sixth circuit you will be performing each of those exercises for sixty (60) seconds each side.
Due to the fact that we are prioritizing our core musculature with this program, it should be done first in your training session (following a proper warm-up). Additionally, this program should be performed three (3) times per week on non-consecutive days. Once you can perform all six circuits you will be ready for the advanced version of this program.
In the next newsletter I will outline some corrective exercises for all you pitchers out there that may be feeling the cumulative effects of a high volume of throwing from this season. In the meantime, I urge you to begin prioritizing your core muscles by giving the beginner’s version of this program your best effort. Send us some feedback if you decide to give this a shot. In a future newsletter I will outline the advanced version.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
