Core Training for Endurance Athletes
The last 8 years everyone in the health and fitness profession has been talking about core. I have even talked about core. However, the truth about the core is the lumbo-pelvic hip complex and not just working the abdominal's. We have local and global stabilizers. The local stabilizer are the muscles of your spine that stabilize your spine. The global muscles are the ones the control the pelvic during movement. Both of these areas are important in working the core.
Last year I went to a Perform Better conference where Gray Cook, Mike Boyle, Aaron Brooks presented on the topic of core training. I believe the media has lead astray the public astra. Every infomercials talks about the next Ab Blaster 4000 or doing a 1000 crunches a day will create those great abs. However, that is not the case at all. Great abs comes from diet and developing functional core.
The biggest problem I see today with athtletes an core as they have bought into the system of doing more is better. Or they forget about their core and focus on everything else.
I recently read an article that talked about cyclist and triathlete's having bulging quads and razor-cut calves are the envy of your pack, and you start every ride strong. As the ride progresses, though, your hips seesaw in the saddle, your lower back aches, and you slow in corners. The problem? Your core cries uncle long before your legs wear out. Although a cyclist's legs provide the most tangible source of power, the abs and lower back are the vital foundation from which all movement, including the pedal stroke, stems.
"You can have all the leg strength in the world, but without a stable core you won't be able to use it efficiently," "It's like having the body of a Ferrari with a Fiat chassis underneath." A solid core will help eliminate unnecessary upper-body movement, so that all the energy you produce is delivered into a smooth pedal stroke.
If you have pelvic deviations here is a great routine. The corrective exercise programs may not help everyone because there are situations that may be more complicated. Every body has its own particular design.
Adductor Presses:
Lie on your back with knees bent and feet flat on the floor. Feet should be a little bit wider than hip width apart. The knees are together. Tie a belt or strap around the thighs. Press the knees out
to the sides and relax, trying to spread the knees apart. Only use about 70% of your maximum
effort. (3 sets of 20 repetitions)
Abductor Squeezes:
Lie on your back with the knees bent and in line with the hips. Feet flat on the floor and pointing straight ahead. Place a 6” pillow between the knees. Using the inner thighs, squeeze and release using both knees evenly. Only use about 70% of your maximum effort. (3 sets of 20 repetitions)
Supine Pullovers:
Lie on your back with your knees bent and feet flat on the floor. The knees are in line with the hips. Reach your arms straight out above you, keeping the elbows straight. Clasp your hands together.
Keeping both arms straight lower arms up and over your head toward the floor. Only go as far as
you can while keeping the elbows straight. Raise back up so the arms are perpendicular to the
floor. Repeat the movement. (3 x 10)
1 arm kneeling stretch:
Kneel with the knees directly under the hips. Kneel a little more than arms length away from your stability ball or chair. Reach your arm across your body as the torso flexes over to the side. Keep your thumb pointing up and tuck your pelvis under. You should feel a stretch along the side of your
torso. Hold for the desired time and switch sides. (45 second hold)
Ankle Squeezes:
Lie on your stomach, palms down and chin resting on the hands. Place a 6” pillow between the ankles. Bend the knees while still holding the pillow to a 90 degree angle. Squeeze and release the pillow using only the ankles. You should feel a contraction in the buttocks. If not continue widening the knees until the deep glute muscles activate. (2 x 20)
Wall Sit:
Standing against a wall, feet shoulder width apart, move feet out in front of you to allow you to squat to a 90 degree angle. Press the small of your back and hips into the wall and relax the upper body. Be sure the knees are directly above the ankles, not the toes. If there is pain in the knees, raise the body up the wall to relieve the pressure off the knees. Walk around for a minute following this exercise. (1:00)
Floor Bridges:
Lie on back with knees bent, feet flat and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Lower pelvis to floor.
Lie down with your knees bent. You can also do the exercise while sitting or standing upright once you have mastered it laying down. Place one hand on your chest and the other one on your abdomen, just above your waist. Try and relax before getting started. Inhale deeply through your nose while gently pushing out your abdomen (Note: Your chest should not move).You should be able to feel the hand on your abdomen moving outward. With your abdomen extended outward, your diaphragm can now drop down making more room for air in your lungs. Exhale slowly using pursed lips while gently pushing inward and upward with your hand to help empty your lungs completely. Repeat. Practice the technique in a sitting and standing position till you are comfortable doing it anywher