Ounceof Prevention
Jason Brumitt, MSPT, SCS, ATC, CSCS
The Missing Component to Core
Training: Endurance
B
Core Program Exercises
ack injuries are among the most common
conditions treated at physical therapy
clinics and athletic training rooms. Many
Americans will suffer back pain at some
point in their life span. To help prevent back injuries and
improve athletic performance, specific training of “the core” is a
necessity.
All athletes should perform core exercises to train their spinal
musculature. If an individual is currently experiencing back pain
or has a history of back pain, he or she should consult with a
physical therapist for appropriate therapeutic exercise prescription.
The following section outlines a sample core exercise program
(Table 1). Each exercise should be performed with an abdominal
bracing contraction. This is an isometric contraction of the
abdominals, engaging the trunk muscles without creating
movement of the abdominal wall.
Table 1. Core Stabilization Program.
Phase I: Endurance Training
The Role of the “Core”
The “core,” the popular term for the trunk, consists of our spine,
pelvis, and its muscles. Studies have shown stabilization to be the
key role of the core muscles1. The ability to stabilize the spine is
instrumental in protecting the spine from potentially damaging
forces. The ability to protect the spinal joints and associated soft
tissue structures from injury will help prevent injury.
Endurance Training
Stuart McGill, PhD, a spine biomechanist, has identified that
individuals with a healthy spine should be able to maintain
muscle endurance test positions for specific time periods2. It is
important to understand the difference between endurance
training and strength training. Strength training is the modality
commonly used by athletes. This type of training involves
performing 6 – 10 repetitions for 3 – 4 sets. Endurance training
involves performing higher repetitions per each set, typically 25
to 30 repetitions.
Dr. McGill has also found that those with a history of back pain
are unable to perform the endurance tests to the same capacity
as those with healthy spines. Clinically, I often find that athletes,
those with or without a previous history of low back pain, do not
have the necessary muscular endurance capacity. Weakness is
typical in the back extensor muscle groups (erector spinae and
multifidus).
NSCA’s Performance Training Journal
• Bird Dog 3 sets 10 repetitions, 10 second holds
• Side Bridge 2 – 3 sets each side, 10 – 30 second holds
• Front Plank 2 – 3 sets, 10 – 30 second holds
Perform this phase during daily training for a 3 – 4 week period.
Phase II: Endurance Training
• Continue exercises from previous phase
• Roman Chair 2 – 3 sets, 25 – 30 repetitions each set
• Standing Trunk Rotation with pulley, 2 – 3 sets each side,
25 – 30 repetitions
Perform this phase during daily training for 3 – 4 weeks.
Phase III: Endurance and Strength Training
• Perform 3 – 4 “endurance” based exercises
• Crunches 25 – 30+ repetitions
• Incorporate general lumbar spine strengthening exercises;
e.g.: straight arm pulldowns, seated rowing, one arm
dumbbell rows, etc.
Perform this phase 2 – 3 times a week.
Bird Dog (figure 1)
Assume a quadruped position (hands and knees on the ground)
with your hands positioned under the shoulders and your knees
below the hips. Find your “neutral spine” position by rotating
your pelvis forward (anteriorly) and backward (posteriorly). The
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pelvic position half way between these two extremes is the neutral
spine. After performing the abdominal bracing contraction, raise
one arm and the opposite leg as pictured. Hold this position
for a 10-second count. Alternate arm and leg movements
between each side. Incorrect exercise performance includes not
maintaining a neutral spine, poor positioning of hands and
knees (below shoulders and hips), and the inability to maintain
an abdominal brace. Breaking the exercise into components (elevating only the arm or extending only the leg) will allow one
to improve co-ordination and strength prior to incorporating
the entire exercise.
Figure 3. Roman Chair, start position
Figure 1. Bird Dog, finish position
Side Bridge (figure 2)
Dr. McGill recommends this exercise to improve the
endurance/strength for the obliques, transverse abdominis, and
the quadratus lumborum2. Assume the position shown with only
the forearm and the feet in contact with the surface. Hold the
position for 10 – 30 seconds, performing repetitions on each
side. Errors in form include knees or hips in contact with the
surface or the inability to maintain the torso in a side position.
Figure 4. Roman Chair, finish position
To increase the level of difficulty, hold the neutral position for 10
seconds. Also, holding weighted objects such as a weight plate or
medicine ball will add another level of challenge to the exercise
(fig 5).
Figure 2. Side Bridge, finish position
Front Plank
Support your body off the ground with your forearms and feet.
Hold your entire body in a straight line, maintaining a neutral
spine position. Hold this position for 10 – 30 seconds.
Roman Chair (figures 3 and 4)
Start with your body flexed at the lumbar spine as shown (fig 3).
Extend the torso; raising your body to a neutral position (fig 4).
Perform 25 – 30 repetitions.
NSCA’s Performance Training Journal
Figure 5. Roman Chair, holding medicine ball
If a roman chair is unavailable, an alternate position may be
performed such as the prone hip extension (fig 6 & 7). Extend
your legs in line with your torso. Hold each repetition up to 10
seconds. Resistance can applied by holding weights/dumbbells
between your legs.
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About the Author
Jason Brumitt is a board-certified sports physical therapist currently
working at Southwest Washington Medical Center. His clientele
include both orthopedic and sport injuries. He provides athletic training services to area high schools through a hospital community program.
To contact the author email him at jbrumitt@elitesportandfitness.com.
Fig. 6
Figure 6 & 7.
Prone Hip Extension
Fig. 7
Conclusion
With the high incidence of back injuries seen by medical
professionals, no training program is complete without the
incorporation of core endurance exercises.
References
1. Richardson C, Jull G, Hodges P, Hides J. (1999).
Therapeutic Exercise For Spinal Segmental Stabilization in
Low Back Pain. Philadelphia: Churchill Livingstone.
2. McGill S. (2002). Low Back Disorders: Evidence-Based
Prevention and Rehabilitation. Champaign, IL: Human
Kinetics.
NSCA’s Performance Training Journal
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