Training principles and methods To Improve Performance

Conversations usually go south whenever the topic of "transfer to performance" is brought up; there are many complex variables to take into consideration and everyone seems to have their own definition of "functional" or what exercises will and will not help improve performance. I'll be giving some general tips and training principles of core training that can be applied to various different sports.



Post-activation-potentiation, non-fatiguing core primers and intra-abdominal pressure are all acute techniques that CAN lead to long-term improvements

The research is still not conclusive on whether these are significantly beneficial, but in theory: accumulating small short-term improvements should lead to long term improvements in performance. In other words, if these techniques are performed consistently throughout your training program, they may add up to a measurable increase in strength, power and endurance (whatever you're aiming for). I would also add that the use of PAP and core primers are optional, but in my opinion, IAP is not. I consider IAP a skill that must be learned and utilized consistently in order to effectively produce force, and stay safe doing so.



A combination of general and specific core exercises should be performed

Don't fall into the "functional" trap of prescribing overly-specific exercises. A general exercise that does not fully mimic the movement you're trying to improve can still be beneficial. For example, weighted planks are a great general core exercise to build core strength and endurance that will transfer over to various movements. Once a good base is built, you can start experimenting with more specific exercises. I've included some examples of specific exercises at the end of this article, mainly geared towards improving punch power, but can also be used as core training.



To learn more about the general-specific continuum and how to classify exercises for better training prescription, read my article I wrote on training variation here.



Principle of progressive overload

This is the premise behind improving any type of performance measure. Progressive overloading your core exercises either through a change in position, adding extra resistance, increasing the volume via sets, reps or time. In order to improve, you must progressively add stress to your physiological system, recover from it, and come back stronger.



Improving Core Strength (Slow-Isometric Stiffness)

Core strength, or slower-isometric type core stiffness, is primarily built using isometric and anti-rotation based exercises. Almost every core exercise listed above can be used to improve core strength, but what differentiates training core strength from core endurance is the intensity at which these exercises are performed. Reps should be done in the lower rep range (~<6 reps per set) or 80-95% of 1RM if a 1RM is applicable. Accordingly, intensity/weight progression is what you should be focused on. For example, progressively working towards heavier weighted planks (increasing intensity) instead of increasing the time of which you hold body-weight planks. Improving core strength will benefit every athlete, but strength and power athletes will see the best results.



Improving Core Ballistic/Plyometric/Power Ability (Fast-Recruiment Stiffness)

Core plyometric ability, or what I like to describe as a faster-recruitment type core stiffness, is built through plyometric core exercises and have a higher skill/timing component to it. This is the type of core stiffness I discussed in part 1, that is required for high-impact athletes who perform punching, kicking and striking movements. The ability to contract-relax-contract and produce a fast eccentric-concentric turnover is what defines an athlete with good core power and plyometric ability - both deceleration and acceleration are taken into account.



I gave examples of relatively advanced plyometric core training above (see Nick Curson and Elliot Hulse's videos). A more beginner friendly way to perform these exercises would be to reduce the range of motion on the exercises and reduce the power output until you improve your timing. A drill I found useful are short plyometric medicine ball rotation slams - timing and rhythm are paramount here so develop them before moving onto higher-intensity, higher-effort plyometrics.