To build a strong, athletic body, you can not do without core training. Maybe it's the only thing that blocks your progress. However, to train the core for performance, you must be concerned with its main functions.
The 3 main functions of the core:
- Power transmission between feet and hands
- Power transmission to where it should act  Power transmission without energy loss
If you have trained the core as it should be trained, You will run faster, jump longer and higher, keep throwing, hit harder and just be a strong, resilient animal in your sport. A strong core will also keep your spine and your body healthier. This is crucial for both performance and health.
The Top Exercises
You can perform thousands of different abdominal and core exercises. But I'm a strong proponent of keeping the spine stiff while hips, legs, and arms move. This does not mean that I am against spinal flexion, seat variations, etc. I simply see a more direct transference to performance as I train the ability to let the hips, shoulders, and arms perform the movement, while the spine remains largely rigid.
– The athletic board
The normal board is a good exercise to teach the stability of the core and the ability to generate whole-body tension. (If you want to do this, check out the RKC version.)
If you know the regular planks, it's time to introduce a more reactive version. In functional movements and sports, the core must respond, not just work in and out of a passive position. In this lesson you will learn to react and react by creating stability and stiffness.
Move your hips up and down slowly. Then "jump up" so that your feet lift off the ground. When you land, you want to keep the landing immediately in a regular tight plank position. When you have done this, you jump and land in a rotated position, moving the page from repetition to repetition.
To be explosive, you must be able to switch from ON to OFF and back to ON again. The faster you can switch from active to relaxed and from relaxed to tight, the better your athletic performance. Master this and your performance increases.
2 – The bullet-proof side plank
This is the forgotten buddy of the plank. This is not good because too much concentration on the front of the body (if you use just plain planks) will result in a large gap in your nuclear power. If you do not load the pages directly, leave a hole in your game.
You probably have never made REAL side boards before. I can say that because I saw hundreds of athletes doing them and balancing, twisting and / or flexing all of their hips. Why? Because their core muscles are weak in this area.
Most people initially have problems with the bullet-proof side plank because they force you to use the right muscles. It's just hard to cheat on this exercise!
With the bullet-proof side plank, your heels, buttocks and shoulders must touch the wall. Your elbow can be set off from the wall for stabilization. The head will preferably touch, but if you have neck problems, it can stay where it is most comfortable.
The first step is to hold the position for at least 30 seconds. When this is done, add a sideways movement as shown in the video. This is a great way to train the strength and stability of the lateral core and hip.
3 – Dumbbell Core Rotation
Once you have mastered the movements described above, you can turn. Rotation – and the ability to be a master – is the foundation of athletic performance and a healthy body. Most injuries and compensations occur because the force "runs out" in movements. This leakage is often a result of training mainly in the sagittal and frontal planes.
For example, if you're only training squats, deadlifts, lunges, and side jumps, prepare for failure. These are all good, but without a strong focus on rotation you sabotage your own performance. The training rotation also automatically trains and teaches anti-rotation, especially if you increase the volume (speed of execution).
To perform the exercise, stand with a dumbbell in each hand upright and place it in a neutral position hammer, curly position. From here, swing the dumbbells in circular motion back and forth. It's about accelerating, decelerating and accelerating again with a full body and full core.
The great thing about it? It immediately shows how important it is where the rotational force comes from – the feet. A common cause of many problems is the lack of proper "rooting" of the feet. This exercise will show it.
You can do this exercise with either a "core" focus, ie, you are mainly concentrating on the abdominal / lower back area, or you can integrate more hips into the movement.
In the earlier version, the feet are always locked to the floor. In the latter version, you lift your heels off the ground, creating movement in the bales of your feet. Of course, your whole body works in both versions, but you can focus exactly where you need it. Start with pinched feet.
4 – The athletic landmine
If you master the regular landmine lifts, all other strength and power trainings will immediately improve. It requires the ability to create a total body tension while standing, which is "more functional" for most athletes.
The next step is to create a more reactive and explosive environment. The ability to brake, stabilize, and accelerate again is the key to optimal performance.
To complete the sporty landmine, start with a regular landmine "Full Contact Twist" before creating a vigorous rotation and making a lateral movement of the core and hips.
The rod that comes to the side strains the hips and the core muscles, much like a spiral. The goal is to quickly and precisely stop the barbell / weight before it accelerates back to the other side.
Although the exercise is not particularly advanced, safe execution requires a strong core and good timing. Start the light and make sure you have the regular landmine under control. You do not want to be heavy here. With the heaviest weight you will not achieve maximum performance.
5-Band Rotation 2.0
In order to really feel where the force should come from rotating, you need to increase the resistance (if you're ready) for it). When using tapes, Pallof presses and anti-rotation variations are a good starting point.
If you master them, you need stronger muscle action. Here the tape rotations 2.0 are introduced. The concept of execution is similar to that of dumbbell core rotation, but you are now focused on one side only.
With a decent tape tension to turn against, you can really accelerate the entire journey. This is the main advantage of tape exercises. Lightweight bands are not really good enough here because it's too easy to compensate with light resistance and not stretch the whole body. More resistance will teach you.
To do this exercise, stand up with a ribbon that you hold with one arm by your side. If you use a high tension band, you want to keep the band close to your body. With less resistance you can certainly increase the lever arm – depending on what you need to train and practice for, place the arm more forward and at different angles.
From the starting position, you create strength through your feet and hips as you turn away from the attachment. Get speed and power during the rotation and activate your whole body. This happens from the feet to the hips and the core to the hand / to the band. Let your body work as a unit!
Total core training for lifters
Rotation training for lifters and athletes