CORE TRAINING FOR SPEED
The Core is, without a doubt, still one of the most popular topics in the fitness industry today and probably always will be for various reasons. Before we can discuss anything related to the core, it’s important to first define what the core is according to science. The core musculature is centered around the lumbo-pelvic-hip complex. It consists of over two dozen muscles attaching throughout the region at different origins and insertion points.
According to movement science, the core contains both intrinsic and extrinsic muscles. Intrinsic is “pertaining usually to muscles within or belonging solely to the body part on which they act. 1” Extrinsic, is “pertaining usually to muscles that arise or originate outside of the body part on which they act. 1” An example of this would be some of the hip's muscles, which attach at the hip and then insert at the knee. So, technically speaking, when we refer to the core, we are referring to much more of the body than what was originally perceived. "The 'Core' encompasses so many muscles that it has practically become a “catch-all' garbage term. 2” For the sake of simplicity, though, we will just refer to the torso part of the core, and label it the core to make things simple.
Just about everywhere you turn, there is talk about how “it’s all about your core,” or “focus on your core,” and so on. The bottom line is that if your core or abdominals are underdeveloped, then you cannot perform as well. This is undeniable. However, so much preferential attention has been concentrated on the core that we’ve often neglected just how important the rest of the body is in successful training. You can have an extremely strong core, but if you do not possess a strong upper and lower body to complement the core region, then you are never going to perform at your best. Whether it be fat loss, muscle building, or athletic development endeavors, you can’t have a weak link anywhere in your body. All segments of the body are interdependent and limited by one another; hence, the Human Kinetic Chain.
Our core strength is limited by the strength of our upper and lower bodies and vice versa. Take a conventional pushup, for example. Our abdominals have to work hard to maintain a flat body line to prevent the hips from sagging and stressing the lower back and all associated structures. If our upper body is weak, then we cannot push up as much weight and do as much work in this position. And if we cannot increase the amount of weight and work, we do in our upper half, then we cannot place as much challenge on our abdominals to further increase their development in the exercise. There are infinite examples like this, but it bears the point that we are only as strong as our weakest link, and that link can be anywhere in the body. Your best bet is to always train it all to the highest degree possible. Next, let's quickly dive into 4 standard functions of the human core:
Core Function #1-The core helps maintain proper posture and use of all the muscles of the human body during movement.
Core Function #2- The core properly transfers force or energy throughout the lower and upper body channels, through the prevention of motion at the spine in movement.
Core Function #3-The core provides a stable base or platform for the other muscles of the body to work from in movement.
Core Function #4- The core can provide direct motion in movements.
CORE FUNCTION #1:
First, when all of the muscles of the core are strong and working properly, our risk for injury goes down, and movement efficiency, technique, and performance all simultaneously improve. For example, if our abdominals and glutes are strong, then we can keep better balance and stay more neutral at the hip, which allows us to drive more energy into the ground and accelerate our body much faster in an intended direction in sprinting and other movements. Not to mention, core strength automatically reinforces proper weight balance of all segments through a display of proper posture.
CORE FUNCTION #2:
Secondly, the core serves as the energy transfer channel in the middle of the body. If the core is weak, then this channel is broken, and energy is lost somewhere at the expense of performance. Two of the more common examples that can be witnessed in athletics are sprinting. Too often, athletes rotate their torso too much because the rotational core system is too weak to counteract the powerful arm drive as we run. Secondly, athletes have a natural tendency to lift their head and “rear back” as they sprint. This feeds the pelvis into more of a forward or anteriorly rotated position, which shuts down the hips.
CORE FUNCTION #3:
Next, the core muscles primarily act as constant stabilizers in gross human motion. This process is due to the “Valsalva Maneuver. “ This function involves the closing of our airway (glottis) with a concurrent increase in the recruitment of our abdominal muscles. This action then increases pressure throughout the entire abdominal and thoracic cavity to help stabilize the spine (fat abs) as our extremities create dynamic motion. Moreover, this naturally provides a stronger platform or base from which to drive off in movement. 3 Without this natural movement pattern, we would not have the potential to be nearly as strong or athletic. For example, if we want to swing our leg forward when running, our abdominals have to stabilize or hold the pelvis still. If not, then there won't be as much force created to drive our leg up as fast as possible against gravity. If the abdominals are weak, then our legs cannot act as strongly, and our performance suffers, and our hip flexors are much more susceptible to common injury. Again, this is one of the many examples of how our abdominals act as “stabilizers” rather than movers most of the time in the movement.
CORE FUNCTION #4:
Now, many are aware that our core and abdominal muscles can move all parts and segments of the spine in every direction. Our low back muscles can extend and straighten the spine back, and our obliques, quadratus, and other abdominals can bend the spine sideways, diagonally, and forward. Upon observation of movement, there are times when the core will produce direct movement on the spine, and there is evidence of it in research as well. Moreover, recall that the core spans distally to the hip, and the hip musculature serves as an integral piece of anatomy in being able to move faster and more athletically.
There is one final thing that is important to touch on because it's highly debated and a concern for many. And that's the traditional approach to core training, which consists of regular crunching and countless sit-ups often performed daily. You may be wondering if this approach is worthwhile, safe, and necessary for a coach or athlete. High-volume crunches and sit-ups are very debatable and arguably inferior to other direct core training variations (Plank progressions, landmines, farmer walks, renegade rows, etc.). Moreover, if you haven't mastered basic compound movements to a high degree, then you could be more susceptible to various spinal-related issues.5
And before I leave you, I did want to quickly share with you a systematic review that I located on core training that took into account nearly two dozen studies on the topic. What researchers found is that standard compound movements, such as military presses and deadlifts, do a far better job at activating the core than basic core movements. 4 The take-home message is that if you want to build a strong, functional, resilient, and aesthetic core, then you have no choice but to train the whole body through compound-based movements and master those first.
SCIENTIFIC REFERENCES:
#1-Floyd, R.T. Manual of Structural Kinesiology. New York: McGraw-Hill, 2007. Print.
#2-Cressey, E. The Truth about Unstable Surface Training. Hudson, MA: Eric Cressey,2008.
#3-Saladin, K. Anatomy & Physiology The Unity of Form and Function. New York: McGraw-Hill, 2007. Print.
#4- Jason Martuscello, et. al., “Systematic Review of Core Muscle Activity During Physical Fitness Exercises,” Journal of Strength and Conditioning Research, 27(6), 2013
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